5 Anti-Inflammatory Meals to Support Your Health and Wellness

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Inflammation is your body’s natural response to injury or infection, but chronic inflammation can contribute to fatigue, joint pain, digestive issues, and even chronic diseases over time. Many factors—stress, lack of sleep, and diet—can contribute to inflammation.

The foods we eat play a huge role in either promoting or reducing inflammation. Highly processed foods, added sugars, refined grains, and excess alcohol can all increase inflammation, while fruits, vegetables, lean proteins, healthy fats, and certain spices can help combat it.

In this post, we’ll cover five anti-inflammatory meals that are easy to prepare, full of flavor, and packed with nutrients. Plus, you’ll learn tips to build your own anti-inflammatory meals so you can make healthy eating fit seamlessly into your lifestyle.


 
 


1. Ginger Chicken Bowl

Ingredients:

  • 1 tbsp Extra Virgin Olive Oil (divided)

  • 3 cups Cauliflower Rice

  • 1 lb Extra Lean Ground Chicken

  • 2 tbsps Coconut Aminos

  • 1 tsp Ground Ginger

  • 1 tsp Garlic Powder

  • 1/2 Cucumber (sliced)

  • 1 Carrot (medium, peeled, and grated)

  • 1/4 cup Cilantro (chopped)

Directions:

  1. Heat a skillet over medium heat. Add half the oil and the cauliflower rice. Sauté 5–7 minutes, then remove and set aside.

  2. In the same pan, add the remaining oil and ground chicken. Cook 5 minutes, breaking apart.

  3. Add coconut aminos, ginger, and garlic. Cook another 5 minutes until golden.

  4. Divide cauliflower rice onto plates and top with chicken, cucumber, carrots, and cilantro. Enjoy!

Tips & Notes:

  • Leftovers last up to three days in the fridge.

  • For more flavor, use fresh ginger and garlic.

  • Swap cilantro for mint for a fresh twist.


2. Fish Taco Bowls

Ingredients:

  • 2 Cod Fillets

  • 1/3 cup Extra Virgin Olive Oil (divided)

  • 1/4 tsp Turmeric (ground)

  • 1/4 tsp Garlic Powder

  • 1/2 tsp Sea Salt (divided)

  • 2 tbsps Lime Juice

  • 1/4 cup Cilantro (finely chopped)

  • 6 leaves Romaine (chopped)

  • 1 cup Cherry Tomatoes (halved)

  • 1 Mango (peeled and cubed)

  • 1 Avocado (sliced)

Directions:

  1. Pat cod dry. Rub with 1/5 of oil, turmeric, garlic, and half the salt. Set aside.

  2. Heat skillet, cook cod 4 minutes per side. Flake and set aside.

  3. Blend remaining oil, lime juice, cilantro, and salt for dressing.

  4. Divide romaine into bowls, top with fish, tomatoes, mango, avocado, and dressing. Enjoy!

Tips & Notes:

  • Refrigerate leftovers up to two days.

  • Add jalapeño for spice or a touch of honey for sweetness.

  • No blender? Chop cilantro and shake ingredients together in a jar.


3. Grilled Chicken and Peach Salad

Ingredients:

  • 10 oz Chicken Breast

  • 2 tbsps Extra Virgin Olive Oil (divided)

  • 1/4 cup Lime Juice (divided)

  • 1/2 tsp Garlic Powder

  • 1/2 tsp Sea Salt (divided)

  • 2 cups Baby Spinach

  • 2 cups Arugula

  • 1 Peach (pitted, sliced)

  • 1/4 cup Red Onion (sliced)

Directions:

  1. Preheat grill to medium heat.

  2. Mix chicken with half the oil, lime juice, garlic, and salt. Grill 5–6 minutes per side. Let rest and slice.

  3. Assemble salad with spinach, arugula, peaches, onion, and chicken. Drizzle with remaining oil, lime, and salt.

Tips & Notes:

  • Leftovers last three days in the fridge.

  • Add herbs like parsley, basil, or cilantro.

  • Swap the citrus dressing for your favorite vinaigrette.


4. White Bean and Tomatillo Soup

Ingredients:

  • 1 lb Tomatillos (halved)

  • 1 tbsp Lime Juice

  • 3 1/4 cups Vegetable Broth

  • 3 Garlic Cloves (minced)

  • 3/4 cup Red Onion (diced)

  • 2 1/2 cups Cannellini Beans (drained & rinsed)

  • 1/4 tsp Red Pepper Flakes (optional)

  • Sea Salt & Black Pepper to taste

Directions:

  1. Preheat oven to broil. Place tomatillos on baking sheet, drizzle with lime juice, broil 12 minutes.

  2. Heat pot, add splash of broth, garlic, and onion. Sauté.

  3. Add tomatillos, beans, remaining broth, and spices. Simmer 5 minutes. Blend until smooth.

Tips & Notes:

  • Refrigerate up to five days or freeze up to three months.

  • Add herbs like oregano, parsley, or sage.

  • Top with toasted pumpkin seeds or microgreens.


5. Butternut Squash, Sage, and Kale Frittata

Ingredients:

  • 1 tsp Extra Virgin Olive Oil

  • 1 1/2 cups Butternut Squash (cubed)

  • 1 cup Kale (chopped)

  • 1 Garlic Clove (minced)

  • 1 1/2 tsps Fresh Sage (chopped)

  • 4 Eggs (whisked)

  • Sea Salt & Black Pepper to taste

Directions:

  1. Preheat oven to 400°F. Heat oil in oven-safe pan over medium heat.

  2. Sauté squash 5 minutes. Add kale, garlic, sage, salt, and pepper, sauté 1 more minute.

  3. Add eggs, transfer pan to oven, bake 12–15 minutes until set. Slice and serve.

Tips & Notes:

  • Leftovers last up to three days in the fridge.

  • Add mushrooms or goat cheese for more flavor.

  • Serves roughly two; adjust ingredients for larger portions.


How to Build an Anti-Inflammatory Meal

Creating your own anti-inflammatory meals is simple:

  1. Protein: Choose lean options like chicken, fish, beans, or eggs.

  2. Vegetables: Load up on colorful, fibrous vegetables for antioxidants.

  3. Healthy Fats: Use olive oil, avocado, nuts, and seeds to support heart and brain health.

  4. Spices & Herbs: Turmeric, ginger, garlic, and sage are potent anti-inflammatory ingredients.

  5. Whole Carbs (Optional): Choose minimally processed grains or legumes if you want extra energy.

Tip: Avoid heavily processed foods, added sugars, refined grains, and fried foods to keep inflammation low.



Eating anti-inflammatory meals doesn’t have to be complicated

With simple swaps and a few key ingredients, you can nourish your body, reduce inflammation, and feel better overall—without sacrificing flavor.

Start with one meal a day, experiment with flavors, and build your own anti-inflammatory meals around your favorite ingredients!

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