21-Day Anti-Inflammatory Meal Plan

This 21-day meal plan is designed to help you easily incorporate anti-inflammatory eating into your daily life. It utilizes the recipes from our comprehensive guide to provide you with a delicious and varied menu for three weeks. Feel free to mix and match meals based on your preferences and what you have on hand.

Week 1

Day	Breakfast	Lunch	Dinner	Snack
Day 1	Classic Oatmeal with Berries and Walnuts	Green Goddess Chickpea Salad Sandwich	Sheet Pan Lemon Herb Chicken with Sweet Potatoes and Broccoli	Apple Slices with Almond Butter
Day 2	Turmeric Golden Milk Oatmeal	Quinoa Salad with Black Beans and Corn	One-Pan Salmon with Asparagus and Cherry Tomatoes	Hummus with Veggie Sticks
Day 3	Savory Oatmeal with a Fried Egg	Lentil Soup with Turmeric and Ginger	Lentil and Vegetable Stew	Roasted Chickpeas
Day 4	Green Power Smoothie	Salmon Salad with Avocado	Chickpea and Spinach Curry	Trail Mix
Day 5	Berry and Kefir Smoothie	Sweet Potato and Kale Bowl	Black Bean and Quinoa Stuffed Bell Peppers	Greek Yogurt with Berries
Day 6	Anti-Inflammatory Cherry-Spinach Smoothie	Tuna Salad Stuffed Avocados	Turkey and Veggie Meatballs with Zucchini Noodles	Avocado on Whole-Grain Crackers
Day 7	Simple Chia Seed Pudding	Mediterranean Chickpea Salad	Shrimp and Broccoli Stir-fry	Hard-Boiled Egg

Week 2

Day	Breakfast	Lunch	Dinner	Snack
Day 8	Avocado Toast with Everything Bagel Seasoning	Curried Chicken Salad Wrap	Roasted Root Vegetable Medley	Edamame
Day 9	Upgraded Avocado Toast	Black Bean Burgers	Creamy Tomato and Spinach Pasta	Cherry and Almond Energy Bites
Day 10	Mediterranean Toast	Roasted Vegetable and Hummus Wrap	Chicken and Vegetable Skewers	Turmeric Golden Milk
Day 11	Simple Egg Scramble	Spinach and White Bean Soup	Blackened Tilapia with a Side of Greens	Kale Chips
Day 12	Veggie-Packed Egg Muffins	Salmon and Veggie Skewers	Shepherd’s Pie with Sweet Potato Topping	Guacamole with Bell Pepper Dippers
Day 13	Sweet Potato and Black Bean Hash	Greek-style Farro Salad	Tofu and Vegetable Stir-fry	Tuna Salad Cucumber Boats
Day 14	Greek Yogurt Bowl	Spicy Tuna and Cucumber Bites	Chicken and White Bean Chili	Spiced Roasted Walnuts

Week 3

Day	Breakfast	Lunch	Dinner	Snack
Day 15	Cottage Cheese with Peaches	Anti-Inflammatory Chicken and Beet Salad	Mushroom and Spinach Risotto	Cottage Cheese with Pineapple
Day 16	Breakfast Burrito	Arugula Salad with Lemon Vinaigrette and Tuna	Roasted Chicken with Herbs	Savory Yogurt with Cucumber and Dill
Day 17	Smoked Salmon on Whole-Wheat Crackers	Lemony Shrimp and Kale Salad	Eggplant and Lentil Moussaka	Olives and Feta
Day 18	Quinoa Breakfast Bowl	Red Lentil Soup with Saffron	Veggie Burgers on Whole-Wheat Buns	Dark Chocolate
Day 19	Chickpea Scramble	Fish Tacos with Grapefruit Salsa	Pasta with Roasted Vegetables and Pesto	Green Tea
Day 20	Classic Oatmeal with Berries and Walnuts	Green Goddess Chickpea Salad Sandwich	Sheet Pan Lemon Herb Chicken with Sweet Potatoes and Broccoli	Apple Slices with Almond Butter
Day 21	Turmeric Golden Milk Oatmeal	Quinoa Salad with Black Beans and Corn	One-Pan Salmon with Asparagus and Cherry Tomatoes	Hummus with Veggie Sticks

Enjoy your journey to a healthier, less inflamed you! Remember to listen to your body, stay hydrated, and enjoy the delicious and nourishing foods that this meal plan has to offer.

Adopting an anti-inflammatory diet is one of the most powerful steps you can take to improve your overall health, reduce your risk of chronic disease, and boost your energy levels. This comprehensive guide provides 76 delicious, budget-friendly, and easy-to-prepare recipes for every meal of the day, making it easier than ever to embrace a healthier lifestyle.

Breakfast Recipes

1. Classic Oatmeal with Berries and Walnuts

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or unsweetened almond milk
• 1/2 cup mixed berries (fresh or frozen)
• 1/4 cup chopped walnuts
• 1/2 teaspoon cinnamon

Instructions:

1. Combine oats and water/almond milk in a small saucepan and bring to a boil.
2. Reduce heat and simmer for 5-7 minutes, stirring occasionally, until the oats are cooked through.
3. Top with berries, walnuts, and a sprinkle of cinnamon before serving.

2. Turmeric Golden Milk Oatmeal

Ingredients:

• 1/2 cup rolled oats
• 1 cup unsweetened coconut milk
• 1/2 teaspoon turmeric
• 1/4 teaspoon ground ginger
• A pinch of black pepper (to enhance turmeric absorption)
• 1 tablespoon honey or maple syrup (optional)

Instructions:

1. In a small saucepan, whisk together the coconut milk, turmeric, ginger, and black pepper.
2. Stir in the oats and bring to a boil.
3. Reduce heat and simmer for 5-7 minutes, until the oatmeal is creamy and cooked through.
4. Sweeten with honey or maple syrup if desired.

3. Savory Oatmeal with a Fried Egg

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or vegetable broth
• 1/2 cup spinach
• 1 egg
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. Cook the oats with water or broth according to package directions.
2. While the oats are cooking, heat the olive oil in a small skillet and fry the egg to your liking.
3. Stir the spinach into the cooked oatmeal until it wilts.
4. Season with salt and pepper, and top with the fried egg.

4. Green Power Smoothie

Ingredients:

• 1 cup spinach or kale
• 1/2 frozen banana
• 1/2 cup frozen mango chunks
• 1/2 cup plain Greek yogurt
• 1/2 cup water or unsweetened almond milk

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.

5. Berry and Kefir Smoothie

Ingredients:

• 1 cup plain kefir
• 1 cup mixed berries (frozen)
• 1 tablespoon honey (optional)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.

6. Anti-Inflammatory Cherry-Spinach Smoothie

Ingredients:

• 1 cup frozen cherries
• 1 cup spinach
• 1/4 avocado
• 1 cup unsweetened almond milk

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.

7. Simple Chia Seed Pudding

Ingredients:

• 3 tablespoons chia seeds
• 1 cup unsweetened almond milk
• 1/2 teaspoon vanilla extract
• Toppings: sliced almonds, berries, or a drizzle of honey

Instructions:

1. In a jar or bowl, mix together the chia seeds, almond milk, and vanilla extract.
2. Let it sit for at least 15 minutes, or overnight in the refrigerator, until the pudding has thickened.
3. Top with your favorite toppings before serving.

8. Avocado Toast with Everything Bagel Seasoning

Ingredients:

• 1 slice of whole-grain bread, toasted
• 1/2 avocado, mashed
• 1 teaspoon everything bagel seasoning

Instructions:

1. Spread the mashed avocado on the toast.
2. Sprinkle with everything bagel seasoning.

9. Upgraded Avocado Toast

Ingredients:

• 1 slice of whole-grain bread, toasted
• 1/2 avocado, mashed
• 1 hard-boiled egg, sliced
• A pinch of red pepper flakes (optional)

Instructions:

1. Spread the mashed avocado on the toast.
2. Top with the sliced hard-boiled egg and a sprinkle of red pepper flakes, if using.

10. Mediterranean Toast

Ingredients:

• 1 slice of whole-grain bread, toasted
• 2 tablespoons hummus
• 2-3 slices of tomato
• A drizzle of olive oil

Instructions:

1. Spread the hummus on the toast.
2. Top with the tomato slices and a drizzle of olive oil.

11. Simple Egg Scramble

Ingredients:

• 2 eggs
• 1 cup spinach
• 1 teaspoon olive oil
• Salt and pepper to taste
• 1 slice of whole-grain toast

Instructions:

1. Heat the olive oil in a small skillet. Add the spinach and cook until wilted.
2. Whisk the eggs with salt and pepper and add them to the skillet.
3. Scramble the eggs until cooked to your liking.
4. Serve with a slice of whole-grain toast.

12. Veggie-Packed Egg Muffins

Ingredients:

• 6 eggs
• 1/2 cup chopped broccoli
• 1/2 cup chopped bell peppers
• 1/4 cup chopped onion
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Grease a muffin tin.
3. In a bowl, whisk the eggs with salt and pepper.
4. Stir in the chopped vegetables.
5. Pour the egg mixture into the muffin tin, filling each cup about two-thirds full.
6. Bake for 15-20 minutes, or until the eggs are set.

13. Sweet Potato and Black Bean Hash

Ingredients:

• 1 small sweet potato, diced
• 1/2 cup canned black beans, rinsed and drained
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder
• 1 egg
• 1 teaspoon olive oil

Instructions:

1. Heat the olive oil in a skillet over medium heat. Add the sweet potato and cook until tender, about 10-15 minutes.
2. Stir in the black beans, cumin, and chili powder, and cook for another 2-3 minutes.
3. In a separate skillet, fry the egg to your liking.
4. Serve the hash topped with the fried egg.

14. Greek Yogurt Bowl

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries
• 1 tablespoon chia seeds
• A drizzle of honey

Instructions:

1. In a bowl, combine the Greek yogurt, berries, and chia seeds.
2. Drizzle with honey before serving.

15. Cottage Cheese with Peaches

Ingredients:

• 1 cup cottage cheese
• 1/2 cup sliced peaches (canned in juice or frozen and thawed)
• 1/2 teaspoon cinnamon

Instructions:

1. In a bowl, combine the cottage cheese and peaches.
2. Sprinkle with cinnamon before serving.

16. Breakfast Burrito

Ingredients:

• 2 eggs, scrambled
• 1/4 cup canned black beans, rinsed and drained
• 2 tablespoons shredded cheddar cheese
• 1 whole-wheat tortilla

Instructions:

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

17. Smoked Salmon on Whole-Wheat Crackers

Ingredients:

• 4-5 whole-wheat crackers
• 2 ounces smoked salmon
• 1 tablespoon cream cheese or plain Greek yogurt

Instructions:

1. Spread the cream cheese or Greek yogurt on the crackers.
2. Top with the smoked salmon.

18. Quinoa Breakfast Bowl

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup mixed berries
• 1 tablespoon maple syrup
• A sprinkle of cinnamon

Instructions:

1. In a bowl, combine the cooked quinoa, berries, and maple syrup.
2. Sprinkle with cinnamon before serving.

19. Chickpea Scramble

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/2 teaspoon turmeric
• 1/4 teaspoon cumin
• 1/4 teaspoon garlic powder
• 1 tablespoon nutritional yeast (optional, for a cheesy flavor)
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. In a bowl, mash the chickpeas with a fork or potato masher.
2. Stir in the turmeric, cumin, garlic powder, and nutritional yeast (if using).
3. Heat the olive oil in a skillet over medium heat. Add the chickpea mixture and cook for 5-7 minutes, until heated through.
4. Season with salt and pepper to taste.

Lunch Recipes

1. Green Goddess Chickpea Salad Sandwich

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/4 cup plain Greek yogurt
• 2 tablespoons chopped fresh parsley
• 2 tablespoons chopped fresh chives
• 1 tablespoon lemon juice
• 1 garlic clove, minced
• Salt and pepper to taste
• 4 slices of whole-grain bread
• Lettuce and tomato slices for serving

Instructions:

1. In a medium bowl, mash the chickpeas with a fork.
2. Stir in the Greek yogurt, parsley, chives, lemon juice, and garlic.
3. Season with salt and pepper.
4. Serve the chickpea salad on whole-grain bread with lettuce and tomato.

2. Quinoa Salad with Black Beans and Corn

Ingredients:

• 1 cup cooked quinoa, cooled
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup frozen corn, thawed
• 1/2 red onion, finely chopped
• 1/4 cup chopped fresh cilantro
• 2 tablespoons olive oil
• 1 tablespoon lime juice
• 1/2 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the quinoa, black beans, corn, red onion, and cilantro.
2. In a small bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

3. Lentil Soup with Turmeric and Ginger

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 teaspoon grated fresh ginger
• 1 teaspoon ground turmeric
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened, about 5 minutes.
2. Add the garlic, ginger, and turmeric and cook for 1 minute more.
3. Stir in the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste.

4. Salmon Salad with Avocado

Ingredients:

• 1 can (5 ounces) salmon, drained
• 1/2 avocado, mashed
• 2 tablespoons chopped red onion
• 1 tablespoon chopped fresh dill
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the salmon, mashed avocado, red onion, dill, and lemon juice.
2. Season with salt and pepper and mix until well combined.
3. Serve on whole-grain crackers, in a sandwich, or over a bed of greens.

5. Sweet Potato and Kale Bowl

Ingredients:

• 1 medium sweet potato, roasted and diced
• 2 cups chopped kale, massaged with a little olive oil
• 1/2 cup cooked chickpeas
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 tablespoon water
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the roasted sweet potato, kale, and chickpeas.
2. In a small bowl, whisk together the tahini, lemon juice, water, salt, and pepper.
3. Drizzle the dressing over the sweet potato and kale bowl and toss to combine.

6. Tuna Salad Stuffed Avocados

Ingredients:

• 1 can (5 ounces) tuna, drained
• 1/4 cup chopped celery
• 2 tablespoons chopped red onion
• 2 tablespoons plain Greek yogurt
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 1 avocado, halved and pitted

Instructions:

1. In a medium bowl, combine the tuna, celery, red onion, Greek yogurt, and lemon juice.
2. Season with salt and pepper and mix until well combined.
3. Spoon the tuna salad into the avocado halves and serve.

7. Mediterranean Chickpea Salad

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 cucumber, diced
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, tomatoes, red onion, parsley, and feta cheese.
2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

8. Curried Chicken Salad Wrap

Ingredients:

• 1 cup cooked chicken, shredded
• 1/4 cup plain Greek yogurt
• 2 tablespoons chopped celery
• 2 tablespoons raisins
• 1 teaspoon curry powder
• Salt and pepper to taste
• 2 whole-wheat tortillas
• Spinach or lettuce for serving

Instructions:

1. In a medium bowl, combine the chicken, Greek yogurt, celery, raisins, and curry powder.
2. Season with salt and pepper and mix until well combined.
3. Spoon the chicken salad onto the tortillas, top with spinach or lettuce, and roll up.

9. Black Bean Burgers

Ingredients:

• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 egg
• 1 teaspoon cumin
• 1/2 teaspoon chili powder
• Salt and pepper to taste
• 4 whole-wheat buns
• Toppings: lettuce, tomato, onion, avocado

Instructions:

1. In a medium bowl, mash the black beans with a fork.
2. Stir in the breadcrumbs, onion, egg, cumin, and chili powder.
3. Season with salt and pepper and mix until well combined.
4. Form the mixture into 4 patties.
5. Cook the patties in a lightly oiled skillet over medium heat for 3-4 minutes per side, or until heated through.
6. Serve on whole-wheat buns with your favorite toppings.

10. Roasted Vegetable and Hummus Wrap

Ingredients:

• 1 cup leftover roasted vegetables (such as broccoli, bell peppers, and zucchini)
• 1/4 cup hummus
• 1 whole-wheat tortilla
• A handful of spinach

Instructions:

1. Spread the hummus on the tortilla.
2. Top with the roasted vegetables and spinach.
3. Roll up the wrap and enjoy.

11. Spinach and White Bean Soup

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 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 large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for 1 minute more.
3. Stir in the cannellini beans and vegetable broth. Bring to a boil, then reduce heat and simmer for 10 minutes.
4. Stir in the spinach and cook until wilted.
5. Season with salt and pepper to taste.

12. Salmon and Veggie Skewers

Ingredients:

• 1/2 pound salmon, cut into 1-inch cubes
• 1 bell pepper, cut into 1-inch pieces
• 1/2 red onion, cut into 1-inch pieces
• 1 zucchini, cut into 1-inch pieces
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Preheat your grill or grill pan to medium-high heat.
2. Thread the salmon and vegetables onto skewers.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
4. Brush the skewers with the olive oil mixture.
5. Grill for 3-4 minutes per side, or until the salmon is cooked through and the vegetables are tender.

13. Greek-style Farro Salad

Ingredients:

• 1 cup cooked farro, cooled
• 1 cucumber, diced
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the farro, cucumber, tomatoes, red onion, parsley, and feta cheese.
2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

14. Spicy Tuna and Cucumber Bites

Ingredients:

• 1 can (5 ounces) tuna, drained
• 2 tablespoons plain Greek yogurt
• 1 tablespoon Sriracha
• 1 tablespoon chopped fresh cilantro
• 1 cucumber, sliced into 1/2-inch thick rounds

Instructions:

1. In a medium bowl, combine the tuna, Greek yogurt, Sriracha, and cilantro.
2. Mix until well combined.
3. Spoon the tuna mixture onto the cucumber slices and serve.

15. Anti-Inflammatory Chicken and Beet Salad

Ingredients:

• 1 cup cooked chicken, shredded
• 1 cup cooked beets, diced
• 1/4 cup chopped walnuts
• 2 tablespoons chopped fresh parsley
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chicken, beets, walnuts, and parsley.
2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

16. Arugula Salad with Lemon Vinaigrette and Tuna

Ingredients:

• 2 cups arugula
• 1 cucumber, thinly sliced
• 1 can (5 ounces) tuna, drained
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the arugula and cucumber.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Top with the tuna and serve.

17. Lemony Shrimp and Kale Salad

Ingredients:

• 1/2 pound cooked shrimp, peeled and deveined
• 2 cups chopped kale, massaged with a little olive oil
• 1/4 cup chopped red onion
• 2 tablespoons tahini
• 2 tablespoons lemon juice
• 1 tablespoon water
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the shrimp, kale, and red onion.
2. In a small bowl, whisk together the tahini, lemon juice, water, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

18. Red Lentil Soup with Saffron

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• A pinch of saffron threads
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic, cumin, turmeric, and saffron and cook for 1 minute more.
3. Stir in the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste.

19. Fish Tacos with Grapefruit Salsa

Ingredients:

• 1/2 pound white fish fillets (such as cod or tilapia)
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 1 tablespoon olive oil
• 4 small corn tortillas
• 1 grapefruit, segmented and chopped
• 1/4 cup chopped red onion
• 2 tablespoons chopped fresh cilantro
• 1 tablespoon lime juice

Instructions:

1. Season the fish with chili powder, cumin, salt, and pepper.
2. In a skillet, heat the olive oil over medium-high heat. Add the fish and cook for 3-4 minutes per side, or until cooked through.
3. While the fish is cooking, make the salsa. In a small bowl, combine the grapefruit, red onion, cilantro, and lime juice.
4. Warm the tortillas in a dry skillet or in the microwave.
5. Flake the fish with a fork and divide it among the tortillas. Top with the grapefruit salsa and serve.

Dinner Recipes

1. Sheet Pan Lemon Herb Chicken with Sweet Potatoes and Broccoli

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 large sweet potato, cubed
• 1 head of broccoli, cut into florets
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• Salt and pepper to taste
• 1 lemon, sliced

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the sweet potato and broccoli with olive oil, oregano, thyme, salt, and pepper.
3. Place the chicken breasts on the baking sheet and season with salt and pepper. Top with lemon slices.
4. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

2. One-Pan Salmon with Asparagus and Cherry Tomatoes

Ingredients:

• 2 salmon fillets
• 1 bunch of asparagus, trimmed
• 1 pint of cherry tomatoes
• 2 tablespoons olive oil
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the asparagus and cherry tomatoes with olive oil, garlic, salt, and pepper.
3. Place the salmon fillets on the baking sheet and season with salt and pepper.
4. Bake for 12-15 minutes, or until the salmon is cooked through.

3. Lentil and Vegetable Stew

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 teaspoon turmeric
• 1/2 teaspoon cumin
• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 can (14.5 ounces) diced tomatoes
• 2 cups chopped spinach
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened.
2. Add the garlic, turmeric, and cumin and cook for 1 minute more.
3. Stir in the lentils, vegetable broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
4. Stir in the spinach until wilted. Season with salt and pepper to taste.

4. Chickpea and Spinach Curry

Ingredients:

• 1 tablespoon coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1 tablespoon curry powder
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 can (13.5 ounces) coconut milk
• 4 cups fresh spinach
• Cooked brown rice for serving

Instructions:

1. In a large skillet, heat the coconut oil over medium heat. Add the onion and cook until softened.
2. Add the garlic and ginger and cook for 1 minute more.
3. Stir in the curry powder, chickpeas, and coconut milk. Bring to a simmer and cook for 10 minutes.
4. Stir in the spinach until wilted.
5. Serve over brown rice.

5. Black Bean and Quinoa Stuffed Bell Peppers

Ingredients:

• 4 bell peppers, any color, halved and seeded
• 1 cup cooked quinoa
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup corn (frozen or canned)
• 1/2 cup salsa
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 cup shredded cheddar or Monterey Jack cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, combine the quinoa, black beans, corn, salsa, chili powder, and cumin.
3. Spoon the mixture into the bell pepper halves.
4. Top with cheese, if using.
5. Bake for 20-25 minutes, or until the peppers are tender.

6. Turkey and Veggie Meatballs with Zucchini Noodles

Ingredients:

• 1 pound ground turkey
• 1/2 cup grated zucchini
• 1/4 cup chopped onion
• 1 egg
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 2 large zucchini, spiralized
• 1 cup marinara sauce

Instructions:

1. In a bowl, combine the ground turkey, grated zucchini, onion, egg, oregano, salt, and pepper.
2. Form the mixture into meatballs.
3. In a large skillet, brown the meatballs on all sides.
4. Add the marinara sauce and simmer for 10-15 minutes, or until the meatballs are cooked through.
5. Serve over zucchini noodles.

7. Shrimp and Broccoli Stir-fry

Ingredients:

• 1 pound shrimp, peeled and deveined
• 1 head of broccoli, cut into florets
• 1 tablespoon soy sauce or tamari
• 1 tablespoon honey or maple syrup
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• Cooked brown rice or quinoa for serving

Instructions:

1. In a small bowl, whisk together the soy sauce, honey, rice vinegar, and sesame oil.
2. In a large skillet or wok, heat a little oil over medium-high heat. Add the broccoli and stir-fry for 3-4 minutes.
3. Add the shrimp, garlic, and ginger and stir-fry for 2-3 minutes, or until the shrimp is pink and cooked through.
4. Pour the sauce over the stir-fry and toss to combine.
5. Serve over brown rice or quinoa.

8. Roasted Root Vegetable Medley

Ingredients:

• 1 sweet potato, cubed
• 2 carrots, chopped
• 1 parsnip, chopped
• 1 red onion, cut into wedges
• 2 tablespoons olive oil
• 1 teaspoon dried rosemary
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the vegetables with olive oil, rosemary, salt, and pepper.
3. Roast for 25-30 minutes, or until the vegetables are tender and lightly browned.

9. Creamy Tomato and Spinach Pasta

Ingredients:

• 8 ounces whole-wheat pasta
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 can (14.5 ounces) diced tomatoes
• 2 cups fresh spinach
• 1/4 cup plain Greek yogurt or coconut cream
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to package directions.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and cook for 1 minute.
3. Add the diced tomatoes and simmer for 5 minutes.
4. Stir in the spinach until wilted.
5. Stir in the Greek yogurt or coconut cream and season with salt and pepper.
6. Add the cooked pasta to the skillet and toss to combine.

10. Chicken and Vegetable Skewers

Ingredients:

• 1 pound chicken breast, cut into 1-inch cubes
• 1 bell pepper, cut into 1-inch pieces
• 1 red onion, cut into 1-inch pieces
• 1 zucchini, cut into 1-inch pieces
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat your grill or oven to 400°F (200°C).
2. Thread the chicken and vegetables onto skewers.
3. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
4. Brush the skewers with the olive oil mixture.
5. Grill or bake for 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.

11. Blackened Tilapia with a Side of Greens

Ingredients:

• 2 tilapia fillets
• 1 tablespoon blackening seasoning
• 1 tablespoon olive oil
• 4 cups mixed greens
• 1/2 cup cherry tomatoes, halved
• 1/4 cup sliced cucumber
• 2 tablespoons balsamic vinaigrette

Instructions:

1. Rub the tilapia fillets with the blackening seasoning.
2. In a large skillet, heat the olive oil over medium-high heat. Add the tilapia and cook for 3-4 minutes per side, or until cooked through.
3. In a bowl, toss the mixed greens, cherry tomatoes, and cucumber with the balsamic vinaigrette.
4. Serve the blackened tilapia with the side salad.

12. Shepherd’s Pie with Sweet Potato Topping

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 cup brown or green lentils, rinsed
• 2 cups vegetable broth
• 1 can (14.5 ounces) diced tomatoes
• 1 teaspoon dried thyme
• 2 large sweet potatoes, peeled and cubed
• 1/4 cup unsweetened almond milk
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a large pot, boil the sweet potatoes until tender. Drain and mash with the almond milk, salt, and pepper.
3. While the sweet potatoes are cooking, heat the olive oil in a large skillet over medium heat. Add the onion, carrots, and celery and cook until softened.
4. Add the lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
5. Spoon the lentil mixture into a baking dish and top with the mashed sweet potatoes.
6. Bake for 15-20 minutes, or until heated through.

13. Tofu and Vegetable Stir-fry

Ingredients:

• 1 block (14 ounces) firm or extra-firm tofu, pressed and cubed
• 1 tablespoon soy sauce or tamari
• 1 tablespoon cornstarch
• 1 tablespoon olive oil
• 1 head of broccoli, cut into florets
• 1 bell pepper, sliced
• 1 carrot, julienned
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 2 tablespoons soy sauce or tamari
• 1 tablespoon honey or maple syrup
• 1 tablespoon rice vinegar
• Cooked brown rice or quinoa for serving

Instructions:

1. In a bowl, toss the tofu with 1 tablespoon of soy sauce and the cornstarch.
2. In a large skillet or wok, heat the olive oil over medium-high heat. Add the tofu and cook until golden brown on all sides. Remove the tofu from the skillet and set aside.
3. Add the broccoli, bell pepper, and carrot to the skillet and stir-fry for 3-4 minutes.
4. Add the garlic and ginger and stir-fry for 1 minute more.
5. In a small bowl, whisk together 2 tablespoons of soy sauce, the honey, and rice vinegar. Pour the sauce over the vegetables and toss to combine.
6. Add the tofu back to the skillet and toss to combine.
7. Serve over brown rice or quinoa.

14. Chicken and White Bean Chili

Ingredients:

• 1 tablespoon olive oil
• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1 can (14.5 ounces) diced tomatoes
• 1 can (4 ounces) chopped green chiles
• 1 teaspoon cumin
• 1/2 teaspoon chili powder
• 4 cups chicken broth
• Toppings: avocado, cilantro, Greek yogurt

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the chicken and cook until browned.
2. Add the onion and garlic and cook until softened.
3. Stir in the cannellini beans, diced tomatoes, green chiles, cumin, and chili powder.
4. Pour in the chicken broth and bring to a boil. Reduce heat and simmer for 20-25 minutes.
5. Serve with your favorite toppings.

15. Mushroom and Spinach Risotto

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 8 ounces mushrooms, sliced
• 1 1/2 cups Arborio rice
• 1/2 cup dry white wine (optional)
• 4 cups vegetable broth, warmed
• 2 cups fresh spinach
• 1/4 cup grated Parmesan cheese (optional)
• Salt and pepper to taste

Instructions:

1. In a large saucepan, heat the olive oil over medium heat. Add the onion and cook until softened.
2. Add the mushrooms and cook until browned.
3. Stir in the Arborio rice and cook for 1 minute, stirring constantly.
4. Pour in the white wine, if using, and cook until it is absorbed.
5. Add the vegetable broth, one ladleful at a time, stirring constantly until each ladleful is absorbed before adding the next.
6. Continue adding broth and stirring until the rice is creamy and cooked through, about 20-25 minutes.
7. Stir in the spinach and Parmesan cheese, if using. Season with salt and pepper to taste.

16. Roasted Chicken with Herbs

Ingredients:

• 1 whole chicken (3-4 pounds)
• 2 tablespoons olive oil
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1 lemon, halved
• 4 cloves garlic, smashed

Instructions:

1. Preheat oven to 400°F (200°C).
2. Pat the chicken dry with paper towels. Rub the chicken with olive oil and season with rosemary, thyme, oregano, salt, and pepper.
3. Place the lemon halves and garlic cloves inside the chicken cavity.
4. Roast for 1-1.5 hours, or until the chicken is cooked through and the juices run clear.

17. Eggplant and Lentil Moussaka

Ingredients:

• 2 large eggplants, sliced into 1/2-inch thick rounds
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 1 can (14.5 ounces) diced tomatoes
• 1 teaspoon dried oregano
• For the white sauce:
• 2 tablespoons butter or olive oil
• 2 tablespoons all-purpose flour or a gluten-free alternative
• 2 cups unsweetened almond milk
• A pinch of nutmeg
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Brush the eggplant slices with olive oil and bake for 15-20 minutes, or until tender.
3. While the eggplant is baking, make the lentil filling. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the onion and cook until softened. Add the garlic and cook for 1 minute more. Stir in the lentils, diced tomatoes, and oregano. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
4. To make the white sauce, melt the butter in a saucepan over medium heat. Whisk in the flour and cook for 1 minute. Gradually whisk in the almond milk until smooth. Bring to a simmer and cook until thickened. Season with nutmeg, salt, and pepper.
5. In a baking dish, layer the eggplant slices and lentil filling. Top with the white sauce.
6. Bake for 20-25 minutes, or until bubbly and golden brown.

18. Veggie Burgers on Whole-Wheat Buns

Ingredients:

• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup cooked brown rice
• 1/2 cup grated carrots
• 1/4 cup chopped onion
• 1 egg
• 1 teaspoon cumin
• 1/2 teaspoon chili powder
• Salt and pepper to taste
• 4 whole-wheat buns
• Toppings: lettuce, tomato, onion, avocado

Instructions:

1. In a medium bowl, mash the black beans with a fork.
2. Stir in the brown rice, carrots, onion, egg, cumin, and chili powder.
3. Season with salt and pepper and mix until well combined.
4. Form the mixture into 4 patties.
5. Cook the patties in a lightly oiled skillet over medium heat for 3-4 minutes per side, or until heated through.
6. Serve on whole-wheat buns with your favorite toppings.

19. Pasta with Roasted Vegetables and Pesto

Ingredients:

• 8 ounces whole-wheat pasta
• 2 cups leftover roasted vegetables
• 1/4 cup pesto
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to package directions.
2. In a large bowl, combine the cooked pasta, roasted vegetables, and pesto.
3. Toss to combine and season with salt and pepper to taste.

Snack Recipes

1. Apple Slices with Almond Butter

Ingredients:

• 1 apple, sliced
• 2 tablespoons almond butter

Instructions:

1. Slice the apple and serve with almond butter for dipping.

2. Hummus with Veggie Sticks

Ingredients:

• 1/4 cup hummus
• 1 cup mixed vegetable sticks (carrots, cucumbers, bell peppers)

Instructions:

1. Serve the hummus with the vegetable sticks for dipping.

3. Roasted Chickpeas

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 tablespoon olive oil
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Pat the chickpeas dry with a paper towel.
3. Toss the chickpeas with olive oil, paprika, garlic powder, salt, and pepper.
4. Spread the chickpeas on a baking sheet and roast for 20-25 minutes, or until crispy.

4. Trail Mix

Ingredients:

• 1/4 cup walnuts
• 1/4 cup almonds
• 2 tablespoons dark chocolate chips (70% cocoa or higher)

Instructions:

1. Combine the walnuts, almonds, and dark chocolate chips in a small bag or container.

5. Greek Yogurt with Berries

Ingredients:

• 1/2 cup plain Greek yogurt
• 1/2 cup mixed berries (fresh or frozen)

Instructions:

1. Top the Greek yogurt with the berries and enjoy.

6. Avocado on Whole-Grain Crackers

Ingredients:

• 1/2 avocado, mashed
• 4-5 whole-grain crackers
• A pinch of red pepper flakes (optional)

Instructions:

1. Spread the mashed avocado on the crackers.
2. Sprinkle with red pepper flakes, if desired.

7. Hard-Boiled Egg

Ingredients:

• 1 egg

Instructions:

1. Place the egg in a saucepan and cover with cold water.
2. Bring the water to a boil, then cover the pan and remove it from the heat.
3. Let the egg sit in the hot water for 10-12 minutes.
4. Drain the water and run cold water over the egg to cool it down.
5. Peel and enjoy.

8. Edamame

Ingredients:

• 1 cup frozen shelled edamame
• A pinch of sea salt

Instructions:

1. Cook the edamame according to package directions.
2. Sprinkle with sea salt and enjoy.

9. Cherry and Almond Energy Bites

Ingredients:

• 1/2 cup rolled oats
• 1/4 cup chopped almonds
• 1/4 cup dried cherries
• 2 tablespoons almond butter
• 1 tablespoon honey or maple syrup

Instructions:

1. In a bowl, combine all ingredients and mix until well combined.
2. Roll the mixture into small balls.
3. Refrigerate for at least 30 minutes before serving.

10. Turmeric Golden Milk

Ingredients:

• 1 cup unsweetened almond milk
• 1/2 teaspoon turmeric
• 1/4 teaspoon cinnamon
• A pinch of black pepper
• 1 teaspoon honey or maple syrup (optional)

Instructions:

1. In a small saucepan, whisk together the almond milk, turmeric, cinnamon, and black pepper.
2. Heat over medium heat until warm.
3. Sweeten with honey or maple syrup, if desired.

11. Kale Chips

Ingredients:

• 1 bunch of kale, washed and dried
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F (175°C).
2. Remove the stems from the kale and tear the leaves into bite-sized pieces.
3. Toss the kale with olive oil, salt, and pepper.
4. Spread the kale on a baking sheet and bake for 10-15 minutes, or until crispy.

12. Guacamole with Bell Pepper Dippers

Ingredients:

• 1 avocado, mashed
• 1/4 cup chopped red onion
• 2 tablespoons chopped fresh cilantro
• 1 tablespoon lime juice
• Salt and pepper to taste
• 1 bell pepper, sliced into strips

Instructions:

1. In a bowl, combine the avocado, red onion, cilantro, and lime juice.
2. Season with salt and pepper and mix until well combined.
3. Serve with bell pepper strips for dipping.

13. Tuna Salad Cucumber Boats

Ingredients:

• 1 can (5 ounces) tuna, drained
• 2 tablespoons plain Greek yogurt
• 1 tablespoon chopped fresh dill
• Salt and pepper to taste
• 1 cucumber, halved lengthwise and seeds scooped out

Instructions:

1. In a bowl, combine the tuna, Greek yogurt, and dill.
2. Season with salt and pepper and mix until well combined.
3. Spoon the tuna salad into the cucumber halves and enjoy.

14. Spiced Roasted Walnuts

Ingredients:

• 1 cup walnuts
• 1 tablespoon maple syrup
• 1/2 teaspoon cinnamon
• 1/4 teaspoon cayenne pepper (optional)

Instructions:

1. Preheat oven to 350°F (175°C).
2. In a bowl, toss the walnuts with the maple syrup, cinnamon, and cayenne pepper (if using).
3. Spread the walnuts on a baking sheet and bake for 8-10 minutes, or until fragrant and lightly toasted.

15. Cottage Cheese with Pineapple

Ingredients:

• 1/2 cup cottage cheese
• 1/2 cup pineapple chunks (fresh or canned in juice)

Instructions:

1. Top the cottage cheese with the pineapple chunks and enjoy.

16. Savory Yogurt with Cucumber and Dill

Ingredients:

• 1/2 cup plain Greek yogurt
• 1/4 cup grated cucumber
• 1 tablespoon chopped fresh dill
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the Greek yogurt, cucumber, and dill.
2. Season with salt and pepper and mix until well combined.

17. Olives and Feta

Ingredients:

• 1/4 cup olives
• 1 ounce feta cheese, cubed

Instructions:

1. Combine the olives and feta cheese and enjoy.

18. Dark Chocolate

Ingredients:

• 1 ounce dark chocolate

Instructions:

1. Enjoy a small piece of dark chocolate as a satisfying snack.

19. Green Tea

Ingredients:

• 1 green tea bag
• 8 ounces hot water

Instructions:

1. Steep the green tea bag in hot water for 3-5 minutes.
2. Remove the tea bag and enjoy.