A Simple Week of Anti-Inflammatory Eating

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Inflammation is one of the biggest terms or phrases we hear about at our wellness retreats and in our programs. So many people want to focus on reducing inflammation and for good reason. To hep support you with that, we’ve come up with a practical anti-inflammatory meal plan.

The goal of this simple meal plan is to make eating well feel manageable. You don't need an elaborate menu or hours of meal prep to enjoy foods that support your overall health.

We'll focus on a few easy recipes featuring ingredients commonly included in an anti-inflammatory eating pattern, such as oats, berries and other fruit, leafy greens, olive oil, nuts and seeds, beans, and lean protein.

Prepare a few things ahead of time, mix and match your meals, and make small adjustments throughout the week to keep things interesting.

In addition, please feel free to utilize all recipes or pick and choose based on your preferences. The recipes and plan are here for you in any way that you’d like to implement it.

 
 

Breakfast: High-Protein Peanut Butter Oatmeal

Prep time: 5 minutes
Servings: 1

Ingredients

  • 1/2 cup oats (quick or rolled)

  • 1/2 cup water

  • 1/2 cup egg whites

  • 1 tbsp all-natural peanut butter

  • 1 1/2 tsp chia seeds

Directions

  1. Add the oats, water, and egg whites to a small pot over medium heat, stirring continuously.

  2. Cook for 2 to 3 minutes, or until fluffy and cooked through.

  3. Transfer to a bowl and top with peanut butter and chia seeds. Enjoy!

Approximate nutrition per serving: 336 calories | 23g protein | 34g carbs | 13g fat

Easy Variation

Peanut Butter Blueberry Oatmeal: Prepare the oatmeal as directed and add 1/4 to 1/2 cup fresh or frozen blueberries. Add a sprinkle of cinnamon and a little extra chia or hemp seed if desired.

Meal Prep Tip

Make a few portions of the dry oatmeal and chia seed mixture ahead of time. Store in individual containers so all you need to do in the morning is add water and egg whites and cook. You can also prepare the oatmeal ahead and refrigerate it, then reheat with a splash of water or milk.

 
 

Lunch or Dinner: Pesto Chicken and Tomatoes with Quinoa

Prep time: 20 minutes
Servings: 4

Ingredients

  • 1 cup quinoa (dry)

  • 1 lb boneless, skinless chicken thighs

  • 1 cup cherry tomatoes, halved

  • 1 2/3 tbsp pesto

  • 4 cups baby spinach

Directions

  1. Preheat the oven to 375°F (190°C). Line a baking dish with parchment paper.

  2. Cook the quinoa according to package directions.

  3. Toss the chicken thighs and cherry tomatoes with the pesto until well coated. Transfer to the baking dish and bake for 15 to 20 minutes, or until the chicken reaches an internal temperature of 165°F.

  4. Divide the quinoa evenly between four bowls and add the baby spinach. Top with the chicken and tomatoes, spooning any remaining sauce over each serving.

Approximate nutrition per serving: 375 calories | 29g protein | 30g carbs | 15g fat

Easy Variation

Pesto Chicken and Roasted Vegetables: Keep the chicken and pesto, but swap the quinoa for roasted zucchini, bell peppers, and broccoli. You can also use a combination of vegetables and quinoa if you'd like a more filling meal.

Meal Prep Tip

Cook the quinoa and bake the chicken ahead of time. Divide into individual containers with the spinach and tomatoes. Store the components separately when possible, and add the spinach just before reheating or serving. This recipe is also easy to double if you'd like extra portions for later in the week.

Lunch or Dinner: Turkey and Black Bean Cauliflower Rice Skillet

Prep time: 20 minutes
Servings: 4

Ingredients

  • 2 tsp extra virgin olive oil, divided

  • 1 lb extra-lean ground turkey

  • 4 cups cauliflower rice

  • Sea salt and black pepper, to taste

  • 1/2 large yellow onion, chopped

  • 1 3/4 cups cooked black beans, rinsed

  • 1 1/2 tsp taco seasoning

  • 1 cup salsa

  • 1 avocado, cubed

Directions

  1. Heat a large Dutch oven over medium heat. Add half the olive oil and the ground turkey, breaking it up as it cooks. Cook for 10 to 12 minutes, or until cooked through. Remove and set aside.

  2. Add the remaining oil and cauliflower rice to the pot. Cook for 5 to 7 minutes, stirring often, until softened. Season with salt and pepper and set aside.

  3. Add the onion to the pot and cook for about 5 minutes, until softened. Add the black beans and taco seasoning and toss to combine.

  4. Add the salsa and return the turkey to the pot. Cook for another 2 to 3 minutes to warm through.

  5. Divide the cauliflower rice between four plates or bowls. Top with the turkey mixture and avocado.

Approximate nutrition per serving: 380 calories | 35g protein | 30g carbs | 11g fat

Easy Variation

Turkey Taco Bowls: Serve the turkey and black bean mixture over a combination of cauliflower rice and regular brown rice. Add shredded lettuce, fresh tomatoes, cilantro, and a squeeze of lime for a slightly different take.

Meal Prep Tip

Prepare the turkey and black bean mixture ahead of time and store it separately from the cauliflower rice. Portion into containers for easy lunches or dinners. Keep the avocado separate and add it just before serving to keep it fresh.

 
 

Snack: Coconut Yogurt and Hemp-Stuffed Apple

Prep time: 5 minutes
Servings: 1

Ingredients

  • 1 apple, cut in half with the core removed

  • 1/2 cup unsweetened coconut yogurt

  • 2 tbsp sunflower seed butter

  • 1 tbsp hemp seeds

  • 1/4 tsp cinnamon

Directions

  1. Place the apple halves on a plate.

  2. Divide the coconut yogurt, sunflower seed butter, hemp seeds, and cinnamon evenly between the two halves. Enjoy!

Approximate nutrition per serving: 430 calories | 11g protein | 35g carbs | 31g fat

Easy Variation

Apple and Greek Yogurt Bowl: Chop the apple and add it to a bowl of plain Greek yogurt. Top with cinnamon, hemp seeds, and a tablespoon of sunflower seed butter. This is a great option if you'd like a higher-protein snack.

Meal Prep Tip

Slice the apple just before eating to prevent browning. You can portion the yogurt, seed butter, and hemp seeds ahead of time for an easy grab-and-go snack.

 
 

How to Make These Meals Work Throughout the Week

One of the easiest ways to simplify healthy eating is to prepare a few basic ingredients ahead of time and use them in different combinations.

You don't need to prepare a separate lunch and dinner every day. Both the pesto chicken quinoa bowls and turkey cauliflower rice skillet work well for either meal. Make a batch of each, alternate them throughout the week, and adjust the portions based on your appetite and activity.

A few other ways to make the week easier:

  • Cook your grains ahead: Prepare quinoa or brown rice in advance and refrigerate in individual portions.

  • Prep your vegetables: Wash spinach, chop onions, and portion out vegetables so they're ready to use.

  • Prepare your proteins: Cook the chicken and turkey ahead of time, or prepare one recipe at a time as needed.

  • Keep toppings handy: Avocado, fresh herbs, salsa, seeds, and citrus can quickly change the flavor of a meal.

  • Make breakfast easier: Portion oats and chia seeds into individual containers so breakfast comes together quickly.

  • Plan for flexibility: If you don't feel like cooking, use leftovers or a convenient prepared option rather than feeling like you've fallen off track.

For food safety, refrigerate cooked meals promptly in airtight containers and use refrigerated leftovers within three to four days. Freeze portions you won't eat within that time.

A Few Simple Ways to Add More Variety

You can make small changes to these recipes without creating an entirely new meal plan:

  • Add blueberries, strawberries, or raspberries to breakfast.

  • Swap chicken thighs for chicken breast.

  • Use roasted broccoli, zucchini, or bell peppers in place of some of the spinach or cauliflower rice.

  • Add fresh herbs, lemon juice, or garlic for extra flavor.

  • Swap black beans for chickpeas or white beans.

  • Add a side salad or roasted vegetables to lunch or dinner.

  • Use plain Greek yogurt instead of coconut yogurt for a higher-protein snack.

The idea is to keep the foundation simple while giving yourself enough variety to enjoy your meals throughout the week.

Remember: An anti-inflammatory eating pattern isn't about following a perfect menu or avoiding individual foods. It's about the overall pattern of eating over time. Focus on incorporating a variety of nutrient-rich foods, enjoy what you're eating, and find an approach that works with your lifestyle.

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