31-Day Anti-Inflammatory Meal Plan For Women

Embracing a Healthier You: The Power of Anti-Inflammatory Eating

For many women, navigating the complexities of health can feel like an ongoing journey. From managing energy levels and mood to addressing the subtle shifts that come with hormonal changes, the path to wellness is multifaceted. One of the most powerful tools available in this journey is not found in a medicine cabinet, but right in your kitchen. Adopting an anti-inflammatory diet can be a transformative step towards reducing chronic inflammation, balancing hormones, and fostering a vibrant, healthier life.

This comprehensive guide provides a 31-day meal plan specifically designed for women. It is grounded in scientific evidence and focuses on whole, nutrient-dense foods that combat inflammation and support your body’s unique needs. Whether you are looking to alleviate symptoms associated with hormonal fluctuations, boost your energy, or simply cultivate a healthier lifestyle, this plan will provide you with the knowledge and practical steps to make a lasting difference.

Understanding Inflammation and Its Impact on Women’s Health

Inflammation is a natural and essential process. When your body encounters an injury or a foreign invader like a virus, it mounts an acute inflammatory response to protect and heal itself. However, when this response becomes chronic and systemic, persisting for months or even years, it can become a silent enemy, contributing to a wide range of health issues. Many major diseases, including heart disease, type 2 diabetes, arthritis, and even some forms of cancer, have been linked to chronic inflammation [1].

For women, chronic inflammation has particularly significant implications, especially concerning hormonal health. The intricate dance of hormones that governs the menstrual cycle, fertility, and the transition through perimenopause and menopause can be easily disrupted by systemic inflammation. Research shows that declining estrogen levels during the menopausal transition can trigger an inflammatory response throughout the body, exacerbating symptoms like fatigue, brain fog, joint pain, and sleep disturbances [2, 3].

“Chronic, low-grade inflammation is linked to many of the symptoms women face during perimenopause and menopause… It can also interfere with insulin sensitivity and estrogen metabolism, two critical pathways for hormonal balance and longevity.” [4]

Furthermore, inflammation can dysregulate key hormones such as cortisol, the body’s primary stress hormone, and insulin, which is crucial for blood sugar regulation. This hormonal chaos can contribute to weight gain, metabolic syndrome, and an increased risk of chronic disease. By adopting an anti-inflammatory diet, women can take a proactive role in quieting this internal fire and restoring hormonal harmony.

The Core Principles of an Anti-Inflammatory Diet

At its heart, an anti-inflammatory diet is not a restrictive regimen but rather a style of eating that emphasizes whole, unprocessed foods. The Mediterranean diet is often cited as a prime example of an anti-inflammatory eating pattern, celebrated for its focus on fruits, vegetables, whole grains, fish, and healthy oils [1]. The goal is to consistently choose foods that provide the vitamins, minerals, antioxidants, and fiber your body needs to thrive, while minimizing those that can trigger or exacerbate inflammation.

Foods to Embrace

Building your meals around a variety of colorful, nutrient-dense foods is the cornerstone of an anti-inflammatory lifestyle. These foods are rich in natural antioxidants and polyphenols, which are protective compounds found in plants that help combat cellular stress and inflammation.

Food Group	Examples & Benefits
Fatty Fish	Salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids, which are potent anti-inflammatory agents that support heart and brain health.
Leafy Greens	Spinach, kale, collard greens, and arugula are packed with antioxidants, vitamins, and minerals that help detoxify the body and balance hormones.
Colorful Vegetables	Bell peppers, tomatoes, beets, and sweet potatoes are high in vitamin C and other antioxidants like carotenoids, which protect against cellular damage.
Berries & Fruits	Blueberries, strawberries, cherries, and oranges are loaded with anthocyanins and other polyphenols that have powerful anti-inflammatory and antioxidant effects.
Nuts & Seeds	Walnuts, almonds, chia seeds, and ground flaxseed provide a combination of healthy fats, fiber, and lignans that support hormone balance and gut health.
Healthy Fats	Extra virgin olive oil and avocados are excellent sources of monounsaturated fats and antioxidants like oleocanthal, which has been shown to reduce inflammatory markers.
Whole Grains	Quinoa, oats, and sprouted grain bread offer fiber and slow-releasing carbohydrates that help stabilize blood sugar and support a healthy gut microbiome.
Legumes	Lentils, chickpeas, and black beans are excellent sources of plant-based protein and prebiotic fiber, which nourishes beneficial gut bacteria.
Spices & Herbs	Turmeric, ginger, cinnamon, and garlic contain powerful anti-inflammatory compounds like curcumin and have been used for centuries in traditional medicine.

Foods to Limit or Avoid

Just as important as the foods you include are the ones you choose to limit. Many common items in the modern Western diet are known to promote inflammation. Being mindful of these and reducing their presence in your diet can have a significant impact on your overall health.

Food Category	Examples & Rationale
Refined Carbohydrates	White bread, pastries, and white pasta can cause rapid spikes in blood sugar, which contributes to inflammation and hormonal imbalance.
Processed & Fried Foods	French fries, fried chicken, and many packaged snacks are often cooked in inflammatory oils and contain additives that can damage cells.
Sugar-Sweetened Beverages	Sodas, sweetened teas, and sports drinks are major sources of added sugar, which is a primary driver of inflammation and metabolic dysfunction.
Red & Processed Meats	Burgers, steaks, hot dogs, and sausage have been associated with increased levels of inflammation and a higher risk of chronic diseases.
Certain Fats & Oils	Margarine, shortening, and highly processed vegetable oils (like corn and soybean oil) are high in omega-6 fatty acids, which can be pro-inflammatory when consumed in excess.
Excessive Alcohol	While moderate consumption may be acceptable for some, excessive alcohol intake can burden the liver, disrupt sleep, and increase systemic inflammation.

By making conscious choices to favor the foods that nourish and protect your body while minimizing those that cause harm, you create a powerful foundation for long-term health and well-being.

Your 31-Day Anti-Inflammatory Meal Plan

This 31-day plan is designed to be both a guide and a source of inspiration. It is structured to introduce you to the principles of anti-inflammatory eating in a gradual and sustainable way. Feel free to mix and match meals, repeat your favorites, and adjust portion sizes based on your individual hunger cues and activity levels. The key is to focus on variety, nutrient density, and enjoyment.

Week 1: Foundation Building (Days 1-7)

This week focuses on building a strong foundation with simple, delicious, and nutrient-dense meals. The goal is to ease into the anti-inflammatory way of eating without feeling overwhelmed.

Day	Breakfast	Lunch	Dinner	Snacks
1	Green smoothie with spinach, banana, and flaxseed	Mediterranean salad with chickpeas, cucumber, tomatoes, and a lemon-tahini dressing	Baked salmon with roasted asparagus and quinoa	Apple slices with almond butter, handful of walnuts
2	Greek yogurt with mixed berries and a sprinkle of chia seeds	Leftover baked salmon and quinoa salad	Sheet pan chicken with Brussels sprouts and sweet potato wedges	Pear, small bowl of olives
3	Steel-cut oatmeal with cinnamon, chopped walnuts, and a few berries	Lentil soup with a side of mixed greens	Turkey meatballs with zucchini noodles and a simple tomato sauce	Hard-boiled egg, orange
4	Scrambled eggs with sautéed spinach and a side of avocado	Leftover turkey meatballs and zucchini noodles	Mediterranean baked cod with tomatoes, olives, and herbs, served with a side of steamed green beans	Handful of almonds, dark chocolate (85% cacao)
5	Chia seed pudding topped with blueberries and sliced almonds	Quinoa bowl with roasted vegetables (broccoli, bell peppers) and a lemon-herb vinaigrette	Grilled chicken skewers with a large Greek salad	Cottage cheese with pineapple, celery sticks with hummus
6	Sprouted grain toast with avocado and a sprinkle of red pepper flakes	Leftover quinoa bowl	Minestrone soup packed with vegetables and white beans	Apple, handful of walnuts
7	Green smoothie with kale, pineapple, and ginger	Large salad with grilled chicken, mixed greens, and a variety of colorful vegetables	Herb-roasted chicken thighs with roasted root vegetables (carrots, parsnips)	Berries with a dollop of Greek yogurt, a few Brazil nuts

Week 2: Hormone Balance (Days 8-14)

This week, we incorporate more foods specifically chosen to support women’s hormonal health, such as cruciferous vegetables and glycine-rich bone broth.

Day	Breakfast	Lunch	Dinner	Snacks
8	Greek yogurt with flaxseed and raspberries	Salad with canned wild salmon, mixed greens, and avocado	Stir-fry with chicken, broccoli, and bok choy in a ginger-garlic sauce	Pear, handful of almonds
9	Turmeric golden milk smoothie bowl	Leftover chicken and broccoli stir-fry	Baked sweet potato stuffed with black beans, corn, and avocado	Hard-boiled egg, apple
10	Scrambled eggs with a side of sautéed kale	Lentil and vegetable soup	Pan-seared salmon with a side of roasted cauliflower	Orange, dark chocolate (85% cacao)
11	Steel-cut oats with almond butter and banana	Leftover salmon and cauliflower	Ground turkey and vegetable skillet with a side of brown rice	Greek yogurt with berries, walnuts
12	Chia seed pudding with mango and coconut flakes	Large salad with chickpeas, beets, and a balsamic vinaigrette	Chicken and vegetable soup made with bone broth	Celery sticks with hummus, pear
13	Green smoothie with spinach, avocado, and protein powder	Leftover chicken and vegetable soup	Shrimp scampi with zucchini noodles and a side of roasted cherry tomatoes	Handful of walnuts, apple
14	Sprouted grain toast with smoked salmon and a thin layer of cream cheese (or dairy-free alternative)	Quinoa salad with black beans, corn, and a lime dressing	Grass-fed beef and vegetable skewers with a side of mixed greens	Hard-boiled egg, berries

Week 3: Gut Health & Inflammation (Days 15-21)

This week emphasizes the connection between a healthy gut and reduced inflammation by incorporating probiotic-rich foods like yogurt and fermented vegetables, along with plenty of prebiotic fiber.

Day	Breakfast	Lunch	Dinner	Snacks
15	Greek yogurt with a sprinkle of walnuts and a drizzle of honey	Salad with grilled chicken and a variety of colorful vegetables	Salmon with roasted broccoli and a side of quinoa	Apple, handful of almonds
16	Oatmeal with berries and chia seeds	Leftover salmon and quinoa	Chicken stir-fry with mixed vegetables and a side of brown rice	Pear, hard-boiled egg
17	Scrambled eggs with spinach and avocado	Lentil soup with a side of whole-grain crackers	Turkey burgers (no bun) with a large side salad	Orange, dark chocolate (85% cacao)
18	Smoothie with kale, banana, and almond milk	Leftover turkey burger and salad	Baked cod with roasted asparagus and sweet potato	Greek yogurt with berries, walnuts
19	Chia seed pudding with mixed berries	Quinoa salad with black beans, corn, and avocado	Shrimp and vegetable skewers with a side of mixed greens	Celery sticks with hummus, pear
20	Sprouted grain toast with almond butter and banana	Leftover shrimp and vegetable skewers	Chicken and vegetable soup	Handful of walnuts, apple
21	Greek yogurt with granola and berries	Large salad with chickpeas, beets, and a balsamic vinaigrette	Grass-fed steak with a large side of roasted vegetables	Hard-boiled egg, berries

Week 4 & Beyond: Sustained Energy & Vitality (Days 22-31)

In this final week, we focus on creating sustainable habits, optimizing energy levels, and celebrating the progress you’ve made. Mix and match your favorite meals from the past three weeks, and continue to explore new anti-inflammatory recipes.

Day	Breakfast	Lunch	Dinner	Snacks
22	Repeat a favorite breakfast from Weeks 1-3	Repeat a favorite lunch	Repeat a favorite dinner	Repeat favorite snacks
23	Repeat a favorite breakfast from Weeks 1-3	Repeat a favorite lunch	Repeat a favorite dinner	Repeat favorite snacks
24	Repeat a favorite breakfast from Weeks 1-3	Repeat a favorite lunch	Repeat a favorite dinner	Repeat favorite snacks
25	Repeat a favorite breakfast from Weeks 1-3	Repeat a favorite lunch	Repeat a favorite dinner	Repeat favorite snacks
26	Repeat a favorite breakfast from Weeks 1-3	Repeat a favorite lunch	Repeat a favorite dinner	Repeat favorite snacks
27	Repeat a favorite breakfast from Weeks 1-3	Repeat a favorite lunch	Repeat a favorite dinner	Repeat favorite snacks
28	Repeat a favorite breakfast from Weeks 1-3	Repeat a favorite lunch	Repeat a favorite dinner	Repeat favorite snacks
29	Repeat a favorite breakfast from Weeks 1-3	Repeat a favorite lunch	Repeat a favorite dinner	Repeat favorite snacks
30	Repeat a favorite breakfast from Weeks 1-3	Repeat a favorite lunch	Repeat a favorite dinner	Repeat favorite snacks
31	Repeat a favorite breakfast from Weeks 1-3	Repeat a favorite lunch	Repeat a favorite dinner	Repeat favorite snacks

Meal Prep and Practical Tips for Success

Consistency is key when it comes to reaping the benefits of an anti-inflammatory diet. Meal prepping can be a game-changer, saving you time and ensuring you always have healthy options on hand. Here are some practical tips to set you up for success:

Weekly Preparation

Set aside a few hours one day a week (like a Sunday) to prepare for the week ahead. This initial investment of time will pay off on busy weekdays.

• Wash and Chop Vegetables: Wash and chop vegetables like bell peppers, broccoli, carrots, and leafy greens. Store them in airtight containers for easy use in salads, stir-fries, and snacks.
• Cook Grains and Legumes: Prepare a batch of quinoa, brown rice, or lentils. These can be used as a base for bowls, salads, and side dishes throughout the week.
• Prepare Proteins: Cook a few versatile protein sources in bulk. Grill or bake several chicken breasts, hard-boil a batch of eggs, or prepare a large pot of turkey meatballs.
• Make Dressings and Sauces: Whisk together a simple vinaigrette or a lemon-tahini dressing. Having flavorful, healthy sauces ready will make your meals more exciting.
• Portion Snacks: Divide nuts, seeds, and chopped vegetables into grab-and-go containers for easy and healthy snacking.

Daily Habits

• Hydrate: Start your day with a large glass of water and continue to drink plenty of water and herbal teas throughout the day.
• Listen to Your Body: Pay attention to your hunger and fullness cues. Adjust your portion sizes as needed. This plan is a guide, not a rigid set of rules.
• Be Mindful: Take the time to sit down and enjoy your meals. Eating mindfully can improve digestion and increase your satisfaction.

Conclusion: A Journey to Lasting Health

Embarking on a 31-day anti-inflammatory meal plan is more than just a short-term diet; it is an investment in your long-term health and vitality. By nourishing your body with whole, anti-inflammatory foods, you are taking a powerful step towards balancing your hormones, reducing your risk of chronic disease, and enhancing your overall quality of life. This plan is designed to empower you with the knowledge and tools to make lasting changes that extend far beyond a single month.

As you move through this journey, celebrate your progress and be patient with yourself. The path to wellness is a personal one, and every positive choice you make is a victory. Listen to your body, enjoy the delicious and vibrant foods, and embrace the transformative power of an anti-inflammatory lifestyle.

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References

[1] Harvard Health Publishing. (2024, March 26). Foods that fight inflammation. Harvard Health. Retrieved from https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

[2] Jabbour, H. N., Kelly, R. W., Fraser, H. M., & Critchley, H. O. (2009). Inflammatory pathways in female reproductive health and disease. Reproduction, 138(5), 603–619. https://doi.org/10.1530/REP-09-0261

[3] Newson, L. (2025, May 27). Inflammation, menopause and hormones: what’s the connection. Dr Louise Newson. Retrieved from https://www.drlouisenewson.co.uk/knowledge/inflammation-menopause-and-hormones-whats-the-connection

[4] Amato, C. (2025, May 7). Anti-Inflammatory Diet for Hormone Balance: 24 Essential Foods Every Woman Over 40 Should Know. Grace Concierge. Retrieved from https://www.graceconcierge.com/post/anti-inflammatory-diet-for-hormone-balance-24-essential-foods-every-woman-over-40-should-know

Featured Recipes

Here are some simple and delicious anti-inflammatory recipes featured in the meal plan. These recipes are designed to be easy to prepare and are packed with nutrients to support your health.

Smoky Maple-Mustard Salmon

This quick and flavorful salmon recipe is a perfect weeknight dinner. The combination of sweet maple syrup and tangy mustard creates a delicious glaze that complements the richness of the salmon.

Prep Time: 5 minutes | Cook Time: 10 minutes | Servings: 4

Ingredients:

• 3 tablespoons whole-grain or Dijon mustard
• 1 tablespoon pure maple syrup
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon freshly ground pepper
• 1/8 teaspoon salt
• 4 (4-ounce) skinless wild-caught salmon fillets

Instructions:

1. Preheat your oven to 450°F (232°C). Line a baking sheet with foil for easy cleanup.
2. In a small bowl, whisk together the mustard, maple syrup, smoked paprika, pepper, and salt.
3. Place the salmon fillets on the prepared baking sheet and spread the mustard mixture evenly over each fillet.
4. Roast for 8 to 12 minutes, or until the salmon is cooked through and flakes easily with a fork.

Serve this delicious salmon with a side of roasted asparagus and a serving of quinoa for a complete and balanced anti-inflammatory meal.

Really Green Smoothie

Start your day with this vibrant and nutrient-packed smoothie. It’s an easy way to get a serving of leafy greens and antioxidant-rich berries.

Prep Time: 5 minutes | Servings: 1

Ingredients:

• 1 cup fresh spinach or kale
• 1/2 frozen banana
• 1/2 cup frozen mixed berries
• 1 tablespoon ground flaxseed
• 1/2 cup unsweetened almond milk
• 1/2 cup water or cooled green tea

Instructions:

1. Combine all ingredients in a blender.
2. Blend on high until the mixture is smooth and creamy.
3. If the smoothie is too thick, add a little more water or almond milk until it reaches your desired consistency.
4. Pour into a glass and enjoy immediately.

Mediterranean Chickpea Salad

This refreshing and satisfying salad is perfect for a light lunch. It’s packed with plant-based protein, fiber, and a variety of colorful vegetables.

Prep Time: 15 minutes | Servings: 2

Ingredients:

• 1 (15-ounce) can of chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 English cucumber, diced
• 1/2 red bell pepper, diced
• 1/4 red onion, finely chopped
• 2 cups of mixed greens or arugula
• For the dressing: 2 tablespoons extra virgin olive oil, 1 tablespoon lemon juice, 1 minced garlic clove, 1/4 teaspoon dried oregano, salt, and pepper to taste.

Instructions:

1. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, bell pepper, and red onion.
2. In a separate small bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, salt, and pepper to create the dressing.
3. Pour the dressing over the chickpea mixture and toss gently to combine.
4. Serve the salad over a bed of mixed greens or arugula.

Sheet Pan Chicken with Brussels Sprouts and Sweet Potato

Sheet pan dinners are a busy person’s best friend. This recipe is not only easy to make but also features a fantastic combination of anti-inflammatory ingredients like Brussels sprouts and sweet potatoes.

Prep Time: 10 minutes | Cook Time: 30 minutes | Servings: 4

Ingredients:

• 4 boneless, skinless chicken thighs
• 1 pound Brussels sprouts, trimmed and halved
• 2 medium sweet potatoes, cut into 1-inch cubes
• 3 tablespoons extra virgin olive oil, divided
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• Salt and freshly ground black pepper to taste

Instructions:

1. Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper.
2. In a large bowl, toss the Brussels sprouts and sweet potato cubes with 2 tablespoons of olive oil, salt, and pepper. Spread the vegetables in a single layer on the prepared baking sheet.
3. In a small bowl, mix the remaining 1 tablespoon of olive oil with the minced garlic, dried thyme, and smoked paprika.
4. Rub the chicken thighs with this spice mixture and place them on the baking sheet among the vegetables.
5. Roast for 25-30 minutes, or until the chicken is cooked through (reaching an internal temperature of 165°F or 74°C) and the vegetables are tender and lightly browned.
6. Serve hot, with a squeeze of fresh lemon juice if desired.

Hearty Lentil Soup

This vegan lentil soup is a comforting and nourishing meal, perfect for a cozy evening. Lentils are a fantastic source of plant-based protein and fiber, which are essential for gut health and blood sugar balance.

Prep Time: 10 minutes | Cook Time: 30 minutes | Servings: 6

Ingredients:

• 2 tablespoons extra virgin olive oil
• 1 large onion, diced
• 3 carrots, diced
• 3 celery stalks, diced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1 1/2 cups dried red or green lentils, rinsed
• 6 cups low-sodium vegetable broth
• 1 (14.5-ounce) can diced tomatoes
• 2 cups fresh spinach or kale
• Salt and freshly ground black pepper to taste
• Juice of 1 lemon

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the onion, carrots, and celery, and sauté for 5-7 minutes until they begin to soften.
3. Stir in the garlic, cumin, and turmeric, and cook for another minute until fragrant.
4. Add the rinsed lentils, vegetable broth, and diced tomatoes. Bring the mixture to a boil.
5. Reduce the heat and let the soup simmer for 25-30 minutes, or until the lentils are tender.
6. Stir in the spinach or kale and cook for a few more minutes until it has wilted.
7. Season with salt, pepper, and a generous squeeze of fresh lemon juice before serving.

Greek Yogurt Parfait with Berries and Walnuts

This simple parfait is a quick and easy breakfast that provides a great balance of protein, healthy fats, and antioxidants.

Prep Time: 5 minutes | Servings: 1

Ingredients:

• 1 cup low-fat plain Greek yogurt
• 1/2 cup mixed fresh or frozen berries (such as blueberries, raspberries, and strawberries)
• 3 tablespoons chopped walnuts
• A dash of cinnamon

Instructions:

1. In a glass or bowl, layer half of the Greek yogurt, followed by half of the berries and half of the walnuts.
2. Repeat the layers with the remaining ingredients.
3. Sprinkle with cinnamon and serve immediately.

Steel-Cut Oatmeal with Cinnamon and Apple

Warm, comforting, and full of fiber, this steel-cut oatmeal is a wonderful way to start your day. The addition of apple and cinnamon provides natural sweetness and extra anti-inflammatory benefits.

Prep Time: 5 minutes | Cook Time: 25 minutes | Servings: 2

Ingredients:

• 1 cup steel-cut oats
• 3 cups water or unsweetened almond milk
• 1 medium apple, diced
• 1 teaspoon cinnamon
• 2 tablespoons chopped walnuts or a scoop of almond butter for topping

Instructions:

1. Bring the water or almond milk to a boil in a medium saucepan.
2. Add the steel-cut oats and a pinch of salt, then reduce the heat to low.
3. Simmer for 20-25 minutes, stirring occasionally, until the oats are tender and have absorbed most of the liquid.
4. Stir in the diced apple and cinnamon during the last 5 minutes of cooking.
5. Serve hot, topped with chopped walnuts or a dollop of almond butter.

Turmeric Golden Milk Smoothie Bowl

This vibrant smoothie bowl is not only beautiful but also packed with anti-inflammatory power from turmeric and ginger.

Prep Time: 5 minutes | Servings: 1

Ingredients:

• 1 frozen banana
• 1/2 cup frozen mango chunks
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon ground ginger
• A pinch of black pepper (to enhance turmeric absorption)
• 1/2 cup unsweetened coconut or almond milk
• Toppings: fresh berries, sliced almonds, shredded coconut

Instructions:

1. In a blender, combine the frozen banana, mango, turmeric, ginger, black pepper, and milk.
2. Blend until the mixture is thick and creamy. You may need to stop and scrape down the sides a few times.
3. Pour the smoothie into a bowl and top with your favorite anti-inflammatory toppings, such as berries, nuts, and seeds.

Quinoa Bowl with Roasted Vegetables

This versatile quinoa bowl is a perfect make-ahead lunch. Roasting the vegetables brings out their natural sweetness, and the tahini dressing adds a creamy, nutty flavor.

Prep Time: 10 minutes | Cook Time: 25 minutes | Servings: 2

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 cup broccoli florets
• 2 tablespoons extra virgin olive oil
• Salt and pepper to taste
• For the dressing: 1/4 cup tahini, 2 tablespoons lemon juice, 1-2 tablespoons water, 1 minced garlic clove

Instructions:

1. Cook the quinoa according to package directions.
2. Preheat your oven to 425°F (220°C). On a baking sheet, toss the bell pepper, zucchini, and broccoli with olive oil, salt, and pepper.
3. Roast for 20-25 minutes, until the vegetables are tender and slightly caramelized.
4. While the vegetables are roasting, prepare the dressing by whisking together the tahini, lemon juice, water, and minced garlic until smooth.
5. To assemble, divide the cooked quinoa between two bowls, top with the roasted vegetables, and drizzle with the tahini dressing.

Chia Seed Pudding with Blueberries

Chia seed pudding is an incredibly easy and versatile make-ahead breakfast or snack. Chia seeds are a fantastic source of omega-3 fatty acids, fiber, and protein.

Prep Time: 5 minutes | Chill Time: At least 2 hours | Servings: 2

Ingredients:

• 1/4 cup chia seeds
• 1 cup unsweetened almond or coconut milk
• 1 teaspoon vanilla extract
• 1/2 cup fresh or frozen blueberries
• Toppings: sliced almonds, extra berries

Instructions:

1. In a jar or bowl, whisk together the chia seeds, milk, and vanilla extract.
2. Let the mixture sit for 5 minutes, then whisk again to break up any clumps.
3. Cover and refrigerate for at least 2 hours, or overnight, until the pudding has thickened.
4. When ready to serve, stir the pudding and top with blueberries and sliced almonds.

Herb-Infused Turkey Meatballs with Zucchini Noodles

These flavorful turkey meatballs are a lean protein option that pairs perfectly with zucchini noodles for a low-carb, anti-inflammatory meal.

Prep Time: 15 minutes | Cook Time: 20 minutes | Servings: 4

Ingredients:

For the meatballs:

• 1 pound ground turkey (preferably organic)
• 1/4 cup finely chopped fresh parsley
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon red pepper flakes (optional)
• 1 egg, lightly beaten
• Salt and pepper to taste
• 2 tablespoons extra virgin olive oil

For serving:

• 4 medium zucchini, spiralized into noodles
• 2 cups marinara sauce (no added sugar)
• Fresh basil for garnish

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a large bowl, combine the ground turkey, parsley, garlic, oregano, basil, red pepper flakes, egg, salt, and pepper. Mix gently until just combined—avoid overmixing.
3. Form the mixture into 16-20 meatballs, about 1.5 inches in diameter, and place them on the prepared baking sheet.
4. Bake for 18-20 minutes, or until the meatballs are cooked through and lightly browned.
5. While the meatballs are baking, heat the marinara sauce in a large skillet over medium heat.
6. In a separate pan, lightly sauté the zucchini noodles in a bit of olive oil for 2-3 minutes until just tender.
7. Add the cooked meatballs to the marinara sauce and simmer for 5 minutes.
8. Serve the meatballs and sauce over the zucchini noodles, garnished with fresh basil.

Stuffed Bell Peppers with Ground Turkey and Sweet Potato

These colorful stuffed peppers are packed with nutrients and anti-inflammatory ingredients. They’re perfect for meal prep and can be made ahead of time.

Prep Time: 15 minutes | Cook Time: 35 minutes | Servings: 4

Ingredients:

• 4 large bell peppers (any color), halved lengthwise and seeds removed
• 1 tablespoon extra virgin olive oil
• 1 pound ground turkey
• 1 medium sweet potato, peeled and diced into small cubes
• 1/2 onion, finely diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1 cup cooked quinoa or brown rice
• 1 cup diced tomatoes (fresh or canned, no added sugar)
• 1 cup fresh spinach, chopped
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish

Instructions:

1. Preheat your oven to 375°F (190°C). Place the bell pepper halves cut-side up in a baking dish.
2. Heat the olive oil in a large skillet over medium-high heat. Add the ground turkey and cook until browned, breaking it up with a spoon, about 5-7 minutes.
3. Add the diced sweet potato, onion, and garlic to the skillet. Cook for 5-7 minutes until the sweet potato begins to soften.
4. Stir in the cumin, smoked paprika, cooked quinoa or rice, diced tomatoes, and spinach. Season with salt and pepper. Cook for another 3-4 minutes until the spinach wilts.
5. Spoon the turkey and sweet potato mixture into each bell pepper half, packing it in gently.
6. Cover the baking dish with foil and bake for 25-30 minutes, or until the peppers are tender.
7. Remove the foil and bake for an additional 5 minutes to lightly brown the tops.
8. Garnish with fresh cilantro or parsley before serving.

Mediterranean Baked Cod with Tomatoes and Olives

This light and flavorful fish dish is inspired by Mediterranean cuisine and comes together in under 30 minutes. Cod is a lean source of protein that pairs beautifully with the bright flavors of tomatoes, olives, and fresh herbs.

Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4

Ingredients:

• 4 (5-ounce) cod fillets (or other white fish like halibut or sea bass)
• 2 tablespoons extra virgin olive oil
• 3 cloves garlic, minced
• 1 pint cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and halved
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• Zest and juice of 1 lemon
• Salt and pepper to taste
• Fresh parsley or basil for garnish
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a large oven-safe skillet or baking dish, combine the olive oil, minced garlic, cherry tomatoes, olives, oregano, thyme, lemon zest, and a pinch of salt and pepper. Toss to combine.
3. Place the cod fillets on top of the tomato mixture. Season the fish with salt, pepper, and a drizzle of olive oil.
4. Squeeze the lemon juice over the fish and vegetables.
5. Bake for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
6. Garnish with fresh parsley or basil and serve with lemon wedges and a side of steamed green beans or a mixed green salad.

Vegetable and Herb Frittata

This versatile frittata is perfect for breakfast, lunch, or dinner. It’s an excellent way to use up leftover vegetables and can be enjoyed hot or cold.

Prep Time: 10 minutes | Cook Time: 25 minutes | Servings: 6

Ingredients:

• 8 large eggs
• 1/4 cup unsweetened almond milk or regular milk
• 1/4 teaspoon turmeric (optional, for extra anti-inflammatory benefits)
• Salt and pepper to taste
• 2 tablespoons extra virgin olive oil
• 1 small onion, diced
• 2 cups fresh spinach or kale, chopped
• 1 red bell pepper, diced
• 1 cup mushrooms, sliced
• 2 cloves garlic, minced
• 1/4 cup fresh herbs (such as parsley, basil, or dill), chopped
• Optional: 1/4 cup crumbled feta cheese or nutritional yeast

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large bowl, whisk together the eggs, milk, turmeric (if using), salt, and pepper. Set aside.
3. Heat the olive oil in a 10-inch oven-safe skillet over medium heat. Add the onion and sauté for 3-4 minutes until softened.
4. Add the bell pepper and mushrooms, and cook for another 5 minutes until the vegetables are tender.
5. Stir in the garlic and spinach or kale, cooking until the greens have wilted, about 2 minutes.
6. Pour the egg mixture over the vegetables in the skillet. Sprinkle the fresh herbs and cheese (if using) evenly over the top.
7. Cook on the stovetop for 2-3 minutes without stirring, until the edges begin to set.
8. Transfer the skillet to the oven and bake for 15-18 minutes, or until the frittata is set in the center and lightly golden on top.
9. Let it cool for a few minutes before slicing into wedges. Serve warm or at room temperature.

Baked Sweet Potato with Black Beans and Avocado

This simple yet satisfying meal is loaded with fiber, healthy fats, and plant-based protein. Sweet potatoes are rich in beta-carotene, a powerful antioxidant.

Prep Time: 5 minutes | Cook Time: 45 minutes | Servings: 2

Ingredients:

• 2 large sweet potatoes
• 1 (15-ounce) can black beans, drained and rinsed
• 1/2 teaspoon ground cumin
• 1/4 teaspoon chili powder
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons lime juice
• Salt and pepper to taste
• Optional toppings: diced tomatoes, sliced green onions, a dollop of Greek yogurt

Instructions:

1. Preheat your oven to 400°F (200°C). Pierce the sweet potatoes several times with a fork and place them on a baking sheet.
2. Bake for 40-45 minutes, or until the sweet potatoes are tender when pierced with a knife.
3. While the sweet potatoes are baking, warm the black beans in a small saucepan over medium heat. Stir in the cumin, chili powder, salt, and pepper.
4. When the sweet potatoes are done, slice them open lengthwise and fluff the insides with a fork.
5. Top each sweet potato with half of the seasoned black beans, sliced avocado, fresh cilantro, and a squeeze of lime juice.
6. Add any additional toppings you like and serve immediately.

Lemon-Herb Grilled Chicken Skewers

These flavorful chicken skewers are perfect for grilling season or can be made in the oven year-round. The marinade is packed with anti-inflammatory herbs and citrus.

Prep Time: 15 minutes (plus 30 minutes marinating) | Cook Time: 15 minutes | Servings: 4

Ingredients:

For the marinade:

• 1/4 cup extra virgin olive oil
• Zest and juice of 2 lemons
• 3 cloves garlic, minced
• 2 tablespoons fresh rosemary, chopped (or 2 teaspoons dried)
• 2 tablespoons fresh thyme, chopped (or 2 teaspoons dried)
• 1 teaspoon dried oregano
• Salt and pepper to taste

For the skewers:

• 1.5 pounds boneless, skinless chicken breast, cut into 1.5-inch cubes
• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 1 red onion, cut into chunks
• 8-10 wooden or metal skewers (if using wooden, soak in water for 30 minutes)

Instructions:

1. In a large bowl, whisk together all the marinade ingredients.
2. Add the chicken cubes to the marinade and toss to coat. Cover and refrigerate for at least 30 minutes (or up to 4 hours for more flavor).
3. Preheat your grill to medium-high heat or preheat your oven to 425°F (220°C).
4. Thread the marinated chicken, bell peppers, and onion onto the skewers, alternating between chicken and vegetables.
5. If grilling, cook the skewers for 12-15 minutes, turning occasionally, until the chicken is cooked through and has nice grill marks.
6. If baking, place the skewers on a lined baking sheet and bake for 15-18 minutes, turning once halfway through.
7. Serve the skewers with a large Greek salad or over a bed of quinoa.

Ginger-Garlic Shrimp and Vegetable Stir-Fry

This quick and colorful stir-fry is loaded with anti-inflammatory ingredients like ginger, garlic, and a rainbow of vegetables. Shrimp provides lean protein and important minerals.

Prep Time: 15 minutes | Cook Time: 10 minutes | Servings: 4

Ingredients:

For the sauce:

• 3 tablespoons coconut aminos or low-sodium tamari
• 1 tablespoon rice vinegar
• 1 tablespoon fresh ginger, grated
• 2 cloves garlic, minced
• 1 teaspoon sesame oil
• 1/4 teaspoon red pepper flakes (optional)

For the stir-fry:

• 2 tablespoons avocado oil or extra virgin olive oil, divided
• 1 pound large shrimp, peeled and deveined
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup snap peas
• 2 cups bok choy, chopped
• 2 green onions, sliced
• Sesame seeds for garnish
• Serve over: cauliflower rice or brown rice

Instructions:

1. In a small bowl, whisk together all the sauce ingredients. Set aside.
2. Heat 1 tablespoon of oil in a large wok or skillet over high heat.
3. Add the shrimp and cook for 2-3 minutes per side until pink and cooked through. Remove from the pan and set aside.
4. Add the remaining tablespoon of oil to the pan. Add the broccoli and bell pepper, and stir-fry for 3-4 minutes.
5. Add the snap peas and bok choy, and continue to stir-fry for another 2-3 minutes until the vegetables are crisp-tender.
6. Return the shrimp to the pan and pour the sauce over everything. Toss to coat and cook for 1-2 minutes until heated through.
7. Garnish with sliced green onions and sesame seeds. Serve over cauliflower rice or brown rice.

No-Bake Almond Blueberry Energy Bites

These portable snacks are perfect for busy days. They’re packed with omega-3s, antioxidants, and natural energy from whole food ingredients.

Prep Time: 10 minutes | Chill Time: 30 minutes | Servings: 12 bites

Ingredients:

• 1 cup rolled oats (gluten-free if needed)
• 1/2 cup almond butter (or any nut butter)
• 1/4 cup ground flaxseed
• 1/4 cup dried blueberries (unsweetened if possible)
• 2 tablespoons chia seeds
• 2 tablespoons pure maple syrup or honey
• 1 teaspoon vanilla extract
• 1/4 teaspoon cinnamon
• Pinch of sea salt
• 2 tablespoons dark chocolate chips (optional, 70% cacao or higher)

Instructions:

1. In a large bowl, combine all ingredients and mix well until everything is evenly distributed.
2. If the mixture is too dry, add a little more almond butter or a teaspoon of water. If it’s too wet, add more oats.
3. Roll the mixture into 12 balls, about 1 inch in diameter.
4. Place the energy bites on a plate or baking sheet lined with parchment paper.
5. Refrigerate for at least 30 minutes to firm up.
6. Store in an airtight container in the refrigerator for up to 2 weeks.

Crispy Roasted Chickpeas

These crunchy, savory snacks are a healthy alternative to chips. Chickpeas are rich in fiber and plant-based protein, making them a satisfying snack.

Prep Time: 5 minutes | Cook Time: 30 minutes | Servings: 4

Ingredients:

• 1 (15-ounce) can chickpeas, drained, rinsed, and patted very dry
• 1 tablespoon extra virgin olive oil
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground cumin
• 1/4 teaspoon sea salt
• Optional variations: curry powder, cinnamon and maple syrup, or chili powder

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Make sure the chickpeas are completely dry by patting them with paper towels or a clean kitchen towel. Remove any loose skins.
3. In a bowl, toss the chickpeas with olive oil and all the spices until evenly coated.
4. Spread the chickpeas in a single layer on the prepared baking sheet.
5. Roast for 25-30 minutes, shaking the pan every 10 minutes, until the chickpeas are golden and crispy.
6. Let them cool completely before eating—they’ll get crispier as they cool.
7. Store in an airtight container at room temperature for up to 3 days.

Anti-Inflammatory Avocado Toast

This simple yet delicious breakfast or snack is packed with healthy fats, fiber, and anti-inflammatory toppings.

Prep Time: 5 minutes | Servings: 1

Ingredients:

• 1 slice sprouted grain bread, toasted
• 1/2 ripe avocado
• 1 teaspoon lemon juice
• Pinch of red pepper flakes
• Sea salt and black pepper to taste
• Optional toppings: sliced cherry tomatoes, microgreens, hemp seeds, everything bagel seasoning, or a poached egg

Instructions:

1. Toast the sprouted grain bread until golden and crispy.
2. In a small bowl, mash the avocado with lemon juice, salt, and pepper.
3. Spread the mashed avocado evenly on the toasted bread.
4. Top with red pepper flakes and any additional toppings you prefer.
5. Serve immediately and enjoy!

Variations:

• Mediterranean Style: Top with diced tomatoes, cucumber, and a drizzle of olive oil
• Protein-Packed: Add a poached or fried egg on top
• Omega Boost: Sprinkle with hemp seeds or top with smoked salmon