Embarking on an anti-inflammatory diet is a powerful step towards better health. To make it easier for you, we’ve created a 14-day meal plan that incorporates the lazy and delicious recipes from our breakfast, lunch, dinner, and snack articles. This plan is designed to be flexible, so feel free to swap meals based on your preferences and what you have on hand. Remember to listen to your body and enjoy the journey to a healthier, less inflamed you!

Week 1

Day	Breakfast	Lunch	Dinner	Snack
Monday	Classic Overnight Oats	Quinoa Salad with Roasted Vegetables	Sheet-Pan Lemon Herb Salmon with Asparagus	A Handful of Walnuts and Berries
Tuesday	Vibrant Green Smoothie	Leftover Salmon and Asparagus	One-Pot Coconut Curry with Chickpeas and Spinach	Apple Slices with Almond Butter
Wednesday	Turmeric Scrambled Eggs	Chickpea Salad Sandwich	Turkey and Black Bean Burgers	Roasted Chickpeas
Thursday	Greek Yogurt Parfait	Speedy Lentil Soup	Veggie-Packed Frittata	Hard-Boiled Egg
Friday	Avocado Toast with a Turmeric Twist	Leftover Frittata	Shrimp and Broccoli Stir-fry	Dark Chocolate and Almonds
Saturday	Smoked Salmon and Avocado Toast	Mediterranean Chickpea Salad	Chicken and Veggie Skewers	Turmeric Hummus with Veggie Sticks
Sunday	Berry and Spinach Smoothie Bowl	Leftover Chicken and Veggie Skewers	Black Bean Soup	Guacamole with Bell Pepper Strips

Week 2

Day	Breakfast	Lunch	Dinner	Snack
Monday	Creamy Chia Seed Pudding	Avocado and Tuna Salad	Pasta with Pesto and Cherry Tomatoes	Edamame
Tuesday	Almond Butter and Banana Toast	Black Bean and Quinoa Bowl	Tofu Stir-fry with Peanut Sauce	Cherry Tomatoes with Balsamic Glaze
Wednesday	Sweet Potato Toast with Mashed Avocado	Green Goddess Wrap	Chicken and White Bean Chili	A Small Bowl of Olives
Thursday	Cottage Cheese with Berries and Nuts	Leftover Chicken and White Bean Chili	Lentil Shepherd’s Pie	No-Bake Energy Bites
Friday	Breakfast Burrito with Black Beans and Avocado	Salmon and Avocado Bowl	Deconstructed Burrito Bowl	Sardines on Whole-Grain Crackers
Saturday	Kefir with Walnuts and Honey	Tuna-Stuffed Avocado	One-Pan Roasted Chicken and Root Vegetables	Golden Milk Latte
Sunday	Hard-Boiled Eggs with a Side of Fruit	Leftover Roasted Chicken and Vegetables	Simple Salmon Patties with a side salad	Greek Yogurt with a Drizzle of Honey

This 14-day meal plan provides a roadmap to a healthier, anti-inflammatory lifestyle. Remember to drink plenty of water throughout the day and listen to your body’s hunger and fullness cues. Enjoy the delicious and nourishing journey!

Welcome to your ultimate guide to anti-inflammatory eating! This comprehensive collection features 68 easy, delicious recipes designed to help you reduce inflammation while keeping meal preparation simple and stress-free. Whether you’re looking for a quick breakfast, a satisfying lunch, a hearty dinner, or a healthy snack, you’ll find everything you need right here.

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Part 1: Breakfast Recipes (17 Recipes)

Starting your day with a nutritious breakfast is a cornerstone of a healthy lifestyle. When you fuel your body with anti-inflammatory foods, you’re not just satisfying your hunger—you’re actively combating chronic inflammation, which is linked to a range of health issues, from joint pain to heart disease. These “lazy” breakfast meals will help you start your day on the right foot, without adding stress to your morning routine.

1. Classic Overnight Oats

Overnight oats are the epitome of a lazy breakfast. Prepare them the night before, and you’ll have a delicious and nutritious meal waiting for you in the morning.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk (or any milk of your choice)
• 1 tablespoon chia seeds
• 1 tablespoon maple syrup or honey (optional)
• 1/4 cup mixed berries (fresh or frozen)
• A sprinkle of cinnamon

Instructions:

1. In a jar or container, combine the rolled oats, almond milk, chia seeds, and sweetener if using. Stir well to combine.
2. Top with mixed berries and a sprinkle of cinnamon.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. In the morning, stir and enjoy cold, or heat it up if you prefer a warm breakfast.

2. Creamy Chia Seed Pudding

Chia seeds are a powerhouse of anti-inflammatory omega-3 fatty acids. This pudding is a simple and satisfying way to incorporate them into your diet.

Ingredients:

• 3 tablespoons chia seeds
• 1 cup coconut milk (or any milk of your choice)
• 1 teaspoon vanilla extract
• 1 tablespoon maple syrup or honey (optional)
• Toppings: fresh fruit, nuts, seeds, or granola

Instructions:

1. In a bowl or jar, whisk together the chia seeds, coconut milk, vanilla extract, and sweetener if using.
2. Let it sit for 5-10 minutes, then whisk again to break up any clumps.
3. Cover and refrigerate for at least 2 hours, or until the pudding has thickened.
4. Top with your favorite anti-inflammatory toppings before serving.

3. Vibrant Green Smoothie

A smoothie is a quick and easy way to pack a ton of nutrients into your morning meal.

Ingredients:

• 1 cup spinach or kale
• 1/2 frozen banana
• 1/2 cup frozen mango or pineapple chunks
• 1/2 cup unsweetened almond milk
• 1 tablespoon hemp seeds

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

4. Avocado Toast with a Turmeric Twist

Avocado toast is a breakfast classic for a reason. We’ve added a sprinkle of turmeric for an extra anti-inflammatory kick.

Ingredients:

• 1 slice of whole-grain bread, toasted
• 1/2 ripe avocado
• A pinch of turmeric
• A pinch of red pepper flakes (optional)
• A squeeze of lemon juice
• Salt and pepper to taste

Instructions:

1. Mash the avocado in a small bowl.
2. Stir in the turmeric, red pepper flakes (if using), lemon juice, salt, and pepper.
3. Spread the mashed avocado on the toasted bread.

5. Greek Yogurt Parfait

This parfait is a simple, no-cook breakfast that’s both beautiful and delicious.

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries
• 1/4 cup chopped walnuts or almonds
• A drizzle of honey or maple syrup

Instructions:

1. In a glass or jar, layer the Greek yogurt, berries, and nuts.
2. Drizzle with honey or maple syrup.
3. Repeat the layers until the glass is full.

6. Turmeric Scrambled Eggs

Elevate your scrambled eggs with the anti-inflammatory power of turmeric.

Ingredients:

• 2 large eggs
• 1/4 teaspoon turmeric powder
• A splash of milk or water
• Salt and pepper to taste
• 1 teaspoon olive oil or coconut oil

Instructions:

1. In a small bowl, whisk together the eggs, turmeric, milk or water, salt, and pepper.
2. Heat the oil in a small skillet over medium heat.
3. Pour in the egg mixture and cook, stirring occasionally, until the eggs are cooked to your liking.

7. Smoked Salmon and Avocado Toast

This savory toast is packed with healthy fats and protein to keep you full and satisfied.

Ingredients:

• 1 slice of whole-grain bread, toasted
• 1/2 ripe avocado, sliced
• 2 oz smoked salmon
• A sprinkle of everything bagel seasoning (optional)

Instructions:

1. Top the toasted bread with the sliced avocado.
2. Layer the smoked salmon on top of the avocado.
3. Sprinkle with everything bagel seasoning, if desired.

8. Cottage Cheese with Berries and Nuts

A simple, high-protein breakfast that requires no cooking at all.

Ingredients:

• 1 cup cottage cheese
• 1/2 cup mixed berries
• 1/4 cup chopped pecans or walnuts

Instructions:

1. Simply top the cottage cheese with berries and nuts.

9. Sweet Potato Toast

A grain-free and nutrient-dense alternative to traditional toast.

Ingredients:

• 1 large sweet potato
• Toppings: mashed avocado, nut butter, a fried egg, etc.

Instructions:

1. Slice the sweet potato into 1/4-inch thick slices.
2. Toast the sweet potato slices in a toaster or toaster oven until tender (you may need to toast them 2-3 times).
3. Top with your favorite anti-inflammatory toppings.

10. Berry and Spinach Smoothie Bowl

A thicker, more satisfying version of a smoothie that you can eat with a spoon.

Ingredients:

• 1 cup frozen mixed berries
• 1 cup spinach
• 1/2 frozen banana
• 1/4 cup almond milk
• Toppings: granola, fresh fruit, seeds, coconut flakes

Instructions:

1. Combine the frozen berries, spinach, banana, and almond milk in a blender.
2. Blend until thick and smooth.
3. Pour into a bowl and top with your favorite toppings.

11. No-Bake Energy Bites

Make a batch of these energy bites ahead of time for a quick and easy grab-and-go breakfast.

Ingredients:

• 1 cup rolled oats
• 1/2 cup almond butter
• 1/3 cup honey or maple syrup
• 1/4 cup ground flaxseed
• 1/4 cup dark chocolate chips (optional)

Instructions:

1. Combine all ingredients in a bowl and mix well.
2. Roll the mixture into small balls.
3. Store in an airtight container in the refrigerator.

12. Turmeric Golden Milk Latte

A warm and comforting drink to start your day.

Ingredients:

• 1 cup unsweetened almond milk
• 1 teaspoon turmeric powder
• 1/2 teaspoon cinnamon
• A pinch of black pepper (to enhance turmeric absorption)
• 1 teaspoon honey or maple syrup (optional)

Instructions:

1. In a small saucepan, whisk together all ingredients.
2. Heat over medium heat until warm, but not boiling.
3. Pour into a mug and enjoy.

13. Breakfast Burrito with Black Beans and Avocado

A hearty and satisfying breakfast that can be prepped ahead of time.

Ingredients:

• 1 whole-grain tortilla
• 2 scrambled eggs
• 1/4 cup black beans, rinsed and drained
• 1/4 avocado, sliced
• Salsa for serving

Instructions:

1. Warm the tortilla in a dry skillet or in the microwave.
2. Fill the tortilla with the scrambled eggs, black beans, and avocado.
3. Roll up the burrito and serve with salsa.

14. Mashed Avocado and Chickpea Toast

A plant-based, protein-packed toast that’s both delicious and filling.

Ingredients:

• 1 slice of whole-grain bread, toasted
• 1/4 cup canned chickpeas, rinsed and mashed
• 1/4 ripe avocado, mashed
• A squeeze of lemon juice
• Salt and pepper to taste

Instructions:

1. In a small bowl, combine the mashed chickpeas and avocado.
2. Stir in the lemon juice, salt, and pepper.
3. Spread the mixture on the toasted bread.

15. Kefir with Walnuts and Honey

Kefir is a fermented drink that’s packed with probiotics for a healthy gut.

Ingredients:

• 1 cup plain kefir
• A handful of walnuts
• A drizzle of honey

Instructions:

1. Pour the kefir into a glass.
2. Top with walnuts and a drizzle of honey.

16. Hard-Boiled Eggs with a Side of Fruit

The ultimate lazy breakfast. Hard-boil a batch of eggs at the beginning of the week for a quick and easy protein source.

Ingredients:

• 2 hard-boiled eggs
• 1/2 cup of your favorite fruit (e.g., berries, an apple, or an orange)

Instructions:

1. Peel the hard-boiled eggs and enjoy with a side of fruit.

17. Almond Butter and Banana Toast

A classic combination that’s both comforting and nutritious.

Ingredients:

• 1 slice of whole-grain bread, toasted
• 2 tablespoons almond butter
• 1/2 banana, sliced
• A sprinkle of chia seeds

Instructions:

1. Spread the almond butter on the toasted bread.
2. Top with the sliced banana and a sprinkle of chia seeds.

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Part 2: Lunch Recipes (17 Recipes)

Lunchtime can be a challenge, especially when you’re trying to stick to a healthy, anti-inflammatory diet. It’s all too easy to grab something quick and convenient, which often means processed foods that can contribute to inflammation. But with a little planning and the right recipes, you can enjoy a delicious, satisfying, and inflammation-fighting lunch without spending hours in the kitchen.

18. Quinoa Salad with Roasted Vegetables

This versatile salad can be made ahead of time for a quick and easy lunch.

Ingredients:

• 1 cup cooked quinoa
• 2 cups mixed roasted vegetables (broccoli, bell peppers, zucchini, etc.)
• 1/4 cup crumbled feta cheese (optional)
• A handful of fresh parsley, chopped
• Lemon-tahini dressing (2 tbsp tahini, 2 tbsp lemon juice, 1 tbsp olive oil, salt, and pepper)

Instructions:

1. In a large bowl, combine the cooked quinoa, roasted vegetables, feta cheese (if using), and parsley.
2. In a small bowl, whisk together the ingredients for the lemon-tahini dressing.
3. Pour the dressing over the salad and toss to combine.

19. Chickpea Salad Sandwich

A delicious and satisfying plant-based alternative to tuna salad.

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/4 cup plain Greek yogurt or mashed avocado
• 1 celery stalk, finely chopped
• 1/4 red onion, finely chopped
• 1 tablespoon Dijon mustard
• Salt and pepper to taste
• 2 slices of whole-grain bread

Instructions:

1. In a medium bowl, mash the chickpeas with a fork.
2. Stir in the Greek yogurt or avocado, celery, red onion, and Dijon mustard.
3. Season with salt and pepper to taste.
4. Serve the chickpea salad on whole-grain bread.

20. Speedy Lentil Soup

Make a big batch of this soup on the weekend for easy lunches all week long.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 teaspoon turmeric
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion, carrots, and celery and cook until softened, about 5 minutes.
3. Stir in the lentils, vegetable broth, and turmeric.
4. Bring to a boil, then reduce the heat and simmer for 25-30 minutes, or until the lentils are tender.
5. Season with salt and pepper to taste.

21. Avocado and Tuna Salad

A simple, no-mayo tuna salad that’s packed with healthy fats.

Ingredients:

• 1 can (5 ounces) tuna in water, drained
• 1 ripe avocado, mashed
• 1/4 red onion, finely chopped
• A squeeze of lemon juice
• Salt and pepper to taste

Instructions:

1. In a small bowl, combine the tuna, mashed avocado, red onion, and lemon juice.
2. Season with salt and pepper to taste.
3. Serve with whole-grain crackers or on a bed of leafy greens.

22. Black Bean and Quinoa Bowl

A hearty and satisfying bowl that’s perfect for meal prep.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup canned black beans, rinsed and drained
• 1/2 cup corn (fresh, frozen, or canned)
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• Lime-cumin vinaigrette (2 tbsp olive oil, 1 tbsp lime juice, 1/2 tsp cumin, salt, and pepper)

Instructions:

1. In a bowl, combine the quinoa, black beans, corn, red onion, and cilantro.
2. Drizzle with the lime-cumin vinaigrette and toss to combine.

23. Green Goddess Wrap

A quick and easy wrap that’s packed with flavor and nutrients.

Ingredients:

• 1 large whole-grain tortilla or wrap
• 2-3 tablespoons green goddess dressing
• A handful of spinach or arugula
• 1/2 cup shredded rotisserie chicken
• 1/4 cup sliced cucumber
• 1/4 avocado, sliced

Instructions:

1. Spread the green goddess dressing over the tortilla.
2. Layer the spinach, chicken, cucumber, and avocado on top.
3. Roll up the wrap tightly.

24. Sheet-Pan Lemon Herb Chicken and Veggies

A complete meal that cooks on one pan for easy cleanup.

Ingredients:

• 1 boneless, skinless chicken breast, cut into bite-sized pieces
• 2 cups mixed vegetables (broccoli, bell peppers, red onion, etc.)
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a large baking sheet, toss the chicken and vegetables with the olive oil, oregano, garlic powder, salt, and pepper.
3. Roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
4. Squeeze lemon juice over the chicken and vegetables before serving.

25. Caprese Salad with a Balsamic Glaze

A simple and elegant salad that’s perfect for a light lunch.

Ingredients:

• 1 cup cherry tomatoes, halved
• 1/2 cup fresh mozzarella balls (bocconcini)
• A handful of fresh basil leaves
• 1 tablespoon olive oil
• Balsamic glaze for drizzling
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the cherry tomatoes, mozzarella balls, and basil leaves.
2. Drizzle with olive oil and balsamic glaze.
3. Season with salt and pepper to taste.

26. Mediterranean Chickpea Salad

A refreshing and flavorful salad that’s packed with plant-based protein.

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 cup chopped cucumber
• 1 cup chopped tomatoes
• 1/2 cup chopped red onion
• 1/4 cup chopped fresh parsley
• Lemon vinaigrette (3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp dried oregano, salt, and pepper)

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, tomatoes, red onion, and parsley.
2. Drizzle with the lemon vinaigrette and toss to combine.

27. Loaded Sweet Potato

A simple and satisfying meal that’s packed with nutrients.

Ingredients:

• 1 medium sweet potato, baked
• 1/2 cup canned black beans, rinsed and drained
• 1/4 avocado, diced
• Salsa for topping

Instructions:

1. Split the baked sweet potato open.
2. Top with the black beans, avocado, and salsa.

28. Curried Chicken Salad

A flavorful twist on a classic chicken salad.

Ingredients:

• 1 cup cooked, shredded chicken
• 1/4 cup plain Greek yogurt
• 1 tablespoon curry powder
• 1/4 cup chopped celery
• 2 tablespoons raisins or chopped dates
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the chicken, Greek yogurt, and curry powder.
2. Stir in the celery and raisins.
3. Season with salt and pepper to taste.

29. Salmon and Avocado Bowl

A simple and elegant bowl that’s packed with healthy fats.

Ingredients:

• 4 ounces cooked salmon, flaked
• 1/2 avocado, diced
• 1 cup cooked quinoa or brown rice
• A handful of spinach
• A squeeze of lemon juice

Instructions:

1. In a bowl, combine the quinoa, spinach, salmon, and avocado.
2. Squeeze lemon juice over the top and toss gently.

30. Spinach and White Bean Soup

A quick and easy soup that’s both comforting and nutritious.

Ingredients:

• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 4 cups vegetable broth
• 2 cups fresh spinach
• Salt and pepper to taste

Instructions:

1. In a pot, heat the olive oil over medium heat.
2. Add the garlic and cook for 30 seconds, until fragrant.
3. Add the cannellini beans and vegetable broth. Bring to a simmer.
4. Stir in the spinach and cook until wilted.
5. Season with salt and pepper to taste.

31. Tuna-Stuffed Avocado

A simple, no-cook lunch that’s ready in minutes.

Ingredients:

• 1 ripe avocado, halved and pitted
• 1 can (5 ounces) tuna in water, drained
• 1 tablespoon plain Greek yogurt
• 1 tablespoon chopped red onion
• Salt and pepper to taste

Instructions:

1. In a small bowl, mix together the tuna, Greek yogurt, and red onion.
2. Season with salt and pepper.
3. Spoon the tuna salad into the avocado halves.

32. Mason Jar Salad

The ultimate grab-and-go lunch. Layer your ingredients in a jar to keep them fresh until you’re ready to eat.

Ingredients:

• Dressing: 2 tablespoons of your favorite vinaigrette
• Hard vegetables: Carrots, cucumbers, bell peppers
• Grains/Protein: Quinoa, chickpeas, or grilled chicken
• Softer vegetables/fruits: Tomatoes, avocado
• Leafy greens: Spinach, arugula, or mixed greens

Instructions:

1. Pour the dressing into the bottom of a Mason jar.
2. Layer the remaining ingredients in the order listed above.
3. When you’re ready to eat, shake the jar to distribute the dressing.

33. Leftover Rotisserie Chicken and Veggie Plate

The laziest lunch of all! Simply assemble a plate of leftovers for a quick and easy meal.

Ingredients:

• Leftover rotisserie chicken
• Leftover roasted or steamed vegetables
• A side of hummus or guacamole

Instructions:

1. Arrange the chicken and vegetables on a plate.
2. Serve with a dollop of hummus or guacamole for extra flavor and healthy fats.

34. Smoked Salmon Pinwheels

These bite-sized pinwheels are perfect for a light lunch or snack.

Ingredients:

• 1 large whole-grain tortilla
• 2 tablespoons cream cheese or dairy-free alternative
• 2 ounces smoked salmon
• A handful of fresh dill

Instructions:

1. Spread the cream cheese on the tortilla.
2. Layer the smoked salmon and dill on top.
3. Roll up the tortilla tightly and slice into 1-inch pinwheels.

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Part 3: Dinner Recipes (17 Recipes)

After a long day, the last thing you want to do is spend hours in the kitchen preparing a complicated dinner. But that doesn’t mean you have to resort to unhealthy takeout or processed meals that can fuel inflammation. With these lazy anti-inflammatory dinner recipes, you can have a delicious, nourishing, and inflammation-fighting meal on the table with minimal effort.

35. Sheet-Pan Lemon Herb Salmon with Asparagus

This elegant and easy dinner comes together on one pan for minimal cleanup.

Ingredients:

• 2 salmon fillets (about 6 ounces each)
• 1 bunch of asparagus, trimmed
• 1 lemon, thinly sliced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a baking sheet, toss the asparagus with 1 tablespoon of olive oil, salt, and pepper.
3. Place the salmon fillets on the same baking sheet. Drizzle with the remaining olive oil and season with oregano, salt, and pepper.
4. Top the salmon and asparagus with lemon slices.
5. Bake for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender.

36. One-Pot Coconut Curry with Chickpeas and Spinach

A flavorful and creamy curry that’s both comforting and packed with anti-inflammatory spices.

Ingredients:

• 1 tablespoon coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 2 tablespoons red curry paste
• 1 can (13.5 ounces) full-fat coconut milk
• 1 can (15 ounces) chickpeas, rinsed and drained
• 4 cups fresh spinach
• Cooked quinoa or brown rice for serving

Instructions:

1. In a large pot or Dutch oven, melt the coconut oil over medium heat.
2. Add the onion and cook until softened. Stir in the garlic and ginger and cook for another minute.
3. Add the red curry paste and cook for one minute more, until fragrant.
4. Stir in the coconut milk and chickpeas. Bring to a simmer and cook for 10 minutes.
5. Stir in the spinach until wilted. Serve over quinoa or brown rice.

37. Turkey and Black Bean Burgers

These flavorful burgers are a healthy alternative to traditional beef burgers.

Ingredients:

• 1 pound ground turkey
• 1/2 cup canned black beans, rinsed and mashed
• 1/4 cup chopped cilantro
• 1 teaspoon cumin
• 1/2 teaspoon chili powder
• Salt and pepper to taste
• Whole-grain buns and your favorite toppings for serving

Instructions:

1. In a large bowl, combine the ground turkey, mashed black beans, cilantro, cumin, chili powder, salt, and pepper.
2. Form the mixture into 4 patties.
3. Cook the burgers on a grill or in a skillet over medium-high heat for 5-7 minutes per side, or until cooked through.
4. Serve on whole-grain buns with your favorite toppings.

38. Veggie-Packed Frittata

A frittata is a great way to use up any leftover vegetables you have in the fridge.

Ingredients:

• 8 large eggs
• 1/4 cup milk or unsweetened almond milk
• 2 cups chopped vegetables (e.g., bell peppers, onions, spinach, broccoli)
• 1/2 cup crumbled feta or goat cheese (optional)
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large bowl, whisk together the eggs and milk. Season with salt and pepper.
3. In an oven-safe skillet, sauté the vegetables until tender.
4. Pour the egg mixture over the vegetables. Sprinkle with cheese, if using.
5. Bake for 15-20 minutes, or until the eggs are set.

39. Shrimp and Broccoli Stir-fry

A quick and easy stir-fry that’s packed with flavor and nutrients.

Ingredients:

• 1 tablespoon sesame oil
• 1 pound shrimp, peeled and deveined
• 4 cups broccoli florets
• 3 cloves garlic, minced
• 1 tablespoon grated ginger
• 1/4 cup low-sodium soy sauce or tamari
• 1 tablespoon honey or maple syrup

Instructions:

1. In a large skillet or wok, heat the sesame oil over medium-high heat.
2. Add the shrimp and cook until pink. Remove from the skillet.
3. Add the broccoli to the skillet and stir-fry for 3-4 minutes.
4. Add the garlic and ginger and cook for another minute.
5. Return the shrimp to the skillet. Add the soy sauce and honey and toss to combine.

40. Stuffed Bell Peppers

A classic comfort food that’s both healthy and satisfying.

Ingredients:

• 4 bell peppers, halved and seeded
• 1 pound ground turkey or lean ground beef
• 1 cup cooked quinoa
• 1 can (15 ounces) diced tomatoes, drained
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a skillet, cook the ground meat until browned. Drain any excess fat.
3. Stir in the cooked quinoa, diced tomatoes, Italian seasoning, salt, and pepper.
4. Spoon the mixture into the bell pepper halves.
5. Place the stuffed peppers in a baking dish and bake for 25-30 minutes, or until the peppers are tender.

41. Black Bean Soup

A simple and flavorful soup that’s perfect for a chilly evening.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cans (15 ounces each) black beans, rinsed and drained
• 4 cups vegetable broth
• 1 teaspoon cumin
• Toppings: avocado, cilantro, Greek yogurt

Instructions:

1. In a pot, heat the olive oil over medium heat.
2. Add the onion and cook until softened. Stir in the garlic.
3. Add the black beans, vegetable broth, and cumin. Bring to a simmer.
4. Use an immersion blender to partially blend the soup, leaving some texture.
5. Serve topped with avocado, cilantro, and a dollop of Greek yogurt.

42. Chicken and Veggie Skewers

These colorful skewers are perfect for grilling or baking.

Ingredients:

• 1 pound boneless, skinless chicken breast, cut into 1-inch cubes
• 2 cups mixed vegetables (e.g., cherry tomatoes, zucchini, bell peppers, red onion)
• Marinade: 1/4 cup olive oil, 2 tablespoons lemon juice, 1 teaspoon dried oregano, salt, and pepper

Instructions:

1. In a bowl, whisk together the marinade ingredients.
2. Add the chicken and vegetables and toss to coat. Let marinate for at least 15 minutes.
3. Thread the chicken and vegetables onto skewers.
4. Grill or bake at 400°F (200°C) for 15-20 minutes, or until the chicken is cooked through.

43. Pasta with Pesto and Cherry Tomatoes

A simple and flavorful pasta dish that comes together in minutes.

Ingredients:

• 8 ounces whole-wheat or chickpea pasta
• 1/2 cup pesto
• 1 cup cherry tomatoes, halved
• A handful of fresh basil

Instructions:

1. Cook the pasta according to package directions.
2. Drain the pasta and return it to the pot.
3. Stir in the pesto and cherry tomatoes.
4. Garnish with fresh basil before serving.

44. Baked Sweet Potatoes with Toppings

A simple and satisfying meal that can be customized with your favorite toppings.

Ingredients:

• 2 sweet potatoes, baked
• Toppings: shredded chicken, black beans, avocado, salsa, Greek yogurt

Instructions:

1. Split the baked sweet potatoes open.
2. Load them up with your favorite anti-inflammatory toppings.

45. One-Pan Roasted Chicken and Root Vegetables

A hearty and comforting meal that’s perfect for a cozy night in.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 4 cups mixed root vegetables (e.g., carrots, sweet potatoes, parsnips), chopped
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a large baking sheet, toss the root vegetables with olive oil, thyme, salt, and pepper.
3. Place the chicken thighs on top of the vegetables.
4. Bake for 35-45 minutes, or until the chicken is cooked through and the vegetables are tender.

46. Lentil Shepherd’s Pie

A hearty and comforting vegetarian version of a classic dish.

Ingredients:

• Filling: 1 tablespoon olive oil, 1 onion, 2 carrots, 2 celery stalks, 1 cup brown lentils, 4 cups vegetable broth, 1 teaspoon dried thyme
• Topping: 4 large sweet potatoes, boiled and mashed with a splash of milk and a pat of butter or olive oil

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Make the filling: Sauté the vegetables, then add the lentils, broth, and thyme. Simmer until the lentils are tender.
3. Pour the lentil filling into a baking dish.
4. Top with the mashed sweet potatoes.
5. Bake for 20-25 minutes, or until the filling is bubbly and the topping is lightly browned.

47. Tofu Stir-fry with Peanut Sauce

A flavorful and satisfying plant-based stir-fry.

Ingredients:

• 1 block (14 ounces) extra-firm tofu, pressed and cubed
• 1 tablespoon sesame oil
• 4 cups mixed vegetables (e.g., broccoli, bell peppers, snap peas)
• Peanut sauce: 1/4 cup peanut butter, 2 tablespoons soy sauce, 1 tablespoon honey, 1 tablespoon lime juice, 2-3 tablespoons water

Instructions:

1. In a skillet, heat the sesame oil and pan-fry the tofu until golden brown.
2. Add the vegetables and stir-fry until tender-crisp.
3. In a small bowl, whisk together the peanut sauce ingredients.
4. Pour the sauce over the tofu and vegetables and toss to coat.

48. Deconstructed Burrito Bowl

All the flavors of a burrito, without the tortilla.

Ingredients:

• 1 cup cooked brown rice or quinoa
• 1/2 cup canned black beans, rinsed
• 1/2 cup corn
• 1/2 cup salsa
• 1/4 avocado, diced
• A dollop of Greek yogurt

Instructions:

1. Assemble all the ingredients in a bowl and enjoy.

49. Simple Salmon Patties

These easy salmon patties are a great way to use canned salmon.

Ingredients:

• 1 can (15 ounces) salmon, drained and flaked
• 1 egg, beaten
• 1/4 cup breadcrumbs or almond flour
• 2 tablespoons chopped fresh dill
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a bowl, combine all ingredients.
2. Form into patties and pan-fry in a little olive oil for 3-4 minutes per side.

50. Chicken and White Bean Chili

A lighter, yet still hearty, version of chili.

Ingredients:

• 1 tablespoon olive oil
• 1 pound ground chicken
• 1 onion, chopped
• 2 cans (15 ounces each) cannellini beans, rinsed
• 4 cups chicken broth
• 1 teaspoon cumin

Instructions:

1. In a pot, cook the ground chicken and onion until the chicken is browned.
2. Add the beans, broth, and cumin. Simmer for 20 minutes.

51. Leftover Remix Bowl

The ultimate lazy dinner! Get creative and turn your leftovers into a new and exciting meal.

Ingredients:

• Leftover cooked protein (chicken, fish, beans)
• Leftover roasted or steamed vegetables
• Leftover grains (quinoa, rice)
• A flavorful sauce or dressing

Instructions:

1. Combine all your leftovers in a bowl.
2. Drizzle with your favorite sauce or dressing to tie it all together.

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Part 4: Snack Recipes (17 Recipes)

Snacking can be a healthy part of an anti-inflammatory diet, as long as you choose the right foods. Instead of reaching for processed snacks that can contribute to inflammation, opt for whole, nutrient-dense options that are packed with anti-inflammatory compounds.

52. Roasted Chickpeas

A crunchy and savory snack that’s a great alternative to chips.

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and patted dry
• 1 tablespoon olive oil
• 1/2 teaspoon turmeric
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the chickpeas with olive oil and spices.
3. Roast for 20-30 minutes, until crispy.

53. Apple Slices with Almond Butter

A classic combination that’s both satisfying and nutritious.

Ingredients:

• 1 apple, sliced
• 2 tablespoons almond butter

Instructions:

1. Simply dip the apple slices in the almond butter.

54. A Handful of Walnuts and Berries

A simple and portable snack that’s packed with antioxidants and healthy fats.

Ingredients:

• 1/4 cup walnuts
• 1/2 cup mixed berries

Instructions:

1. Combine the walnuts and berries in a small bowl or bag.

55. Avocado with Everything Bagel Seasoning

A creamy and savory snack that’s ready in seconds.

Ingredients:

• 1/2 ripe avocado
• A sprinkle of everything bagel seasoning

Instructions:

1. Slice the avocado in half, remove the pit, and sprinkle with seasoning.

56. Hard-Boiled Egg

A protein-packed snack that will keep you full and satisfied.

Ingredients:

• 1 hard-boiled egg

Instructions:

1. Peel and eat. You can make a batch of hard-boiled eggs at the beginning of the week for a quick grab-and-go snack.

57. Greek Yogurt with a Drizzle of Honey

A creamy and satisfying snack that’s good for your gut.

Ingredients:

• 1/2 cup plain Greek yogurt
• A drizzle of honey

Instructions:

1. Top the yogurt with a drizzle of honey.

58. Dark Chocolate and Almonds

A decadent and satisfying snack that’s also good for you.

Ingredients:

• 1 ounce dark chocolate (70% or higher)
• A handful of almonds

Instructions:

1. Enjoy the dark chocolate and almonds together.

59. Edamame

A simple and satisfying plant-based snack.

Ingredients:

• 1 cup frozen edamame in pods

Instructions:

1. Steam or microwave the edamame until tender. Sprinkle with a little sea salt.

60. Cherry Tomatoes with Balsamic Glaze

A sweet and savory snack that’s packed with antioxidants.

Ingredients:

• 1 cup cherry tomatoes
• A drizzle of balsamic glaze

Instructions:

1. Drizzle the balsamic glaze over the cherry tomatoes.

61. Turmeric Hummus with Veggie Sticks

A flavorful and anti-inflammatory dip for your favorite veggies.

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 teaspoon turmeric
• Veggie sticks (carrots, cucumbers, bell peppers) for dipping

Instructions:

1. Combine all ingredients (except veggie sticks) in a food processor and blend until smooth.
2. Serve with veggie sticks.

62. No-Bake Energy Bites

A quick and easy snack that’s perfect for a pre-workout boost.

Ingredients:

• 1 cup rolled oats
• 1/2 cup almond butter
• 1/3 cup honey or maple syrup
• 1/4 cup ground flaxseed

Instructions:

1. Combine all ingredients in a bowl, roll into balls, and refrigerate.

63. Golden Milk Latte

A warm and comforting drink that’s packed with anti-inflammatory spices.

Ingredients:

• 1 cup unsweetened almond milk
• 1 teaspoon turmeric
• 1/2 teaspoon cinnamon
• A pinch of black pepper

Instructions:

1. Whisk all ingredients together in a small saucepan and heat until warm.

64. Sardines on Whole-Grain Crackers

A nutrient-dense snack that’s packed with omega-3s.

Ingredients:

• 1 can of sardines in olive oil
• Whole-grain crackers

Instructions:

1. Top the crackers with sardines.

65. Guacamole with Bell Pepper Strips

A fresh and flavorful dip that’s perfect for satisfying a savory craving.

Ingredients:

• 1 ripe avocado, mashed
• 1/4 cup chopped red onion
• A squeeze of lime juice
• Bell pepper strips for dipping

Instructions:

1. Combine the mashed avocado, red onion, and lime juice. Serve with bell pepper strips.

66. Chia Seed Pudding

A creamy and satisfying pudding that’s packed with fiber and omega-3s.

Ingredients:

• 2 tablespoons chia seeds
• 1/2 cup almond milk

Instructions:

1. Whisk together the chia seeds and almond milk. Let it sit for at least 15 minutes, or until thickened.

67. A Small Bowl of Olives

A simple and savory snack that’s packed with healthy fats.

Ingredients:

• 1/4 cup of your favorite olives

Instructions:

1. Enjoy a small bowl of olives.

68. Green Smoothie

A quick and easy way to get a dose of greens and other anti-inflammatory ingredients.

Ingredients:

• 1 cup spinach
• 1/2 frozen banana
• 1/2 cup almond milk

Instructions:

1. Blend all ingredients until smooth.

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Conclusion

With these 68 lazy anti-inflammatory recipes at your fingertips, you have everything you need to create delicious, nourishing meals throughout the day. From energizing breakfasts to satisfying lunches, hearty dinners, and healthy snacks, each recipe is designed to be simple, quick, and packed with inflammation-fighting ingredients. Remember that consistency is key—by incorporating these recipes into your regular routine, you’ll be taking a powerful step towards better health, reduced inflammation, and increased vitality. Enjoy your culinary journey to wellness!