56 Joint-Friendly Recipes

This document provides a comprehensive collection of 56 joint-friendly recipes, including 14 breakfasts, 14 lunches, 14 dinners, and 14 snack ideas. These recipes are designed to help you incorporate anti-inflammatory foods into your diet to support joint health and overall well-being.

Breakfast Recipes

1. Golden Milk Oatmeal

This warm and comforting oatmeal is a powerhouse of anti-inflammatory goodness, thanks to the inclusion of turmeric and ginger. Turmeric contains curcumin, a compound known for its potent anti-inflammatory effects, while ginger provides additional relief from joint pain and inflammation.

Ingredients:

• 1/2 cup rolled oats
• 1 cup unsweetened almond milk
• 1/2 tsp turmeric
• 1/4 tsp ginger powder
• A pinch of black pepper (to enhance curcumin absorption)
• 1 tbsp maple syrup (optional)
• Toppings: fresh berries, walnuts, and a sprinkle of chia seeds

Instructions:

1. In a small saucepan, combine the oats, almond milk, turmeric, ginger, and black pepper.
2. Bring the mixture to a simmer over medium heat and cook for 5-7 minutes, stirring occasionally, until the oats are tender.
3. Remove from the heat, stir in the maple syrup if using, and transfer to a bowl. Top with berries, walnuts, and chia seeds for an extra boost of antioxidants and omega-3s.

2. Omega-3 Rich Salmon & Avocado Toast

This savory breakfast is a delicious way to load up on healthy fats that are essential for joint health. Smoked salmon is an excellent source of omega-3 fatty acids, which have been shown to reduce joint swelling and pain [1]. Avocado provides monounsaturated fats and vitamin E, another antioxidant that can help fight inflammation.

Ingredients:

• 1 slice of whole-grain bread, toasted
• 1/2 ripe avocado, mashed
• 2 oz smoked salmon
• 1 tsp fresh lemon juice
• Fresh dill for garnish

Instructions:

1. Spread the mashed avocado evenly over the toasted whole-grain bread.
2. Arrange the smoked salmon on top of the avocado.
3. Drizzle with fresh lemon juice and garnish with a few sprigs of fresh dill before serving.

3. Berry and Spinach Smoothie

For a quick and refreshing start to your day, this smoothie is packed with antioxidants from berries and spinach. Berries are rich in anthocyanins, which have a documented anti-inflammatory effect, while spinach provides a healthy dose of vitamins and minerals [1].

Ingredients:

• 1 cup fresh spinach
• 1/2 cup mixed berries (such as blueberries, raspberries, and strawberries)
• 1/2 banana
• 1 cup unsweetened almond milk
• 1 tbsp chia seeds

Instructions:

1. Combine all the ingredients in a blender.
2. Blend on high speed until the mixture is smooth and creamy.

4. Chia Seed Pudding with Walnuts and Berries

This make-ahead breakfast is perfect for busy mornings and is an excellent source of omega-3 fatty acids from both chia seeds and walnuts. These healthy fats play a vital role in reducing inflammation throughout the body.

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened coconut milk
• 1/2 tsp vanilla extract
• 1/4 cup chopped walnuts
• 1/2 cup mixed berries

Instructions:

1. In a jar or bowl, whisk together the chia seeds, coconut milk, and vanilla extract.
2. Cover and refrigerate for at least 4 hours, or overnight, until the pudding has thickened.
3. Before serving, top with chopped walnuts and fresh berries.

5. Turmeric Scrambled Eggs with Kale

Elevate your classic scrambled eggs with the anti-inflammatory power of turmeric and the nutritional benefits of kale. Eggs are a great source of protein, and kale is a nutrient-dense green that can help reduce inflammatory markers in the blood [1].

Ingredients:

• 2 large eggs
• 1 cup chopped kale
• 1/4 tsp turmeric powder
• 1 tbsp olive oil
• Salt and freshly ground black pepper to taste

Instructions:

1. Heat the olive oil in a skillet over medium heat. Add the kale and sauté until it has wilted.
2. In a small bowl, whisk the eggs with the turmeric, salt, and pepper.
3. Pour the egg mixture over the kale and scramble gently until the eggs are cooked to your desired consistency.

6. Sweet Potato Toast with Almond Butter and Banana

This gluten-free toast alternative is a creative and nutrient-dense breakfast option. Sweet potatoes are a great source of vitamin C and other antioxidants, while almond butter provides a dose of healthy monounsaturated fats.

Ingredients:

• 1/4-inch thick slices of sweet potato
• 1 tbsp almond butter
• 1/2 banana, sliced
• A sprinkle of cinnamon

Instructions:

1. Toast the sweet potato slices in a toaster or in an oven preheated to 400°F (200°C) for 10-15 minutes, or until tender.
2. Spread the almond butter on the toasted sweet potato slices, top with banana slices, and finish with a sprinkle of cinnamon.

7. Quinoa Porridge with Cherries and Almonds

This protein-rich, gluten-free porridge is a wonderful alternative to traditional oatmeal. Quinoa is a complete protein, and cherries are known for their potent anti-inflammatory properties, which can be particularly beneficial for joint pain.

Ingredients:

• 1/2 cup cooked quinoa
• 1 cup unsweetened almond milk
• 1/2 cup cherries (fresh or frozen and thawed)
• 1/4 cup sliced almonds

Instructions:

1. In a small saucepan, combine the cooked quinoa and almond milk. Warm over medium heat, stirring occasionally.
2. Once warmed through, transfer to a bowl and top with cherries and sliced almonds.

8. Green Tea and Mango Smoothie

This smoothie combines the antioxidant power of green tea with the tropical sweetness of mango. Green tea contains catechins, which are known to have anti-inflammatory effects, while mango provides a good dose of vitamins A and C.

Ingredients:

• 1/2 cup brewed and cooled green tea
• 1 cup frozen mango chunks
• 1/2 cup plain Greek yogurt
• 1 tbsp hemp seeds

Instructions:

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

9. Mushroom and Spinach Frittata

This baked egg dish is perfect for a weekend brunch or for meal-prepping breakfasts for the week. Mushrooms have anti-inflammatory properties, and spinach, as mentioned, is a nutritional powerhouse.

Ingredients:

• 6 large eggs
• 1 cup sliced mushrooms
• 2 cups fresh spinach
• 1/4 cup grated Parmesan cheese
• 1 tbsp olive oil
• Salt and freshly ground black pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In an oven-safe skillet, heat the olive oil over medium heat. Sauté the mushrooms until they are browned, then add the spinach and cook until it has wilted.
3. In a separate bowl, whisk the eggs with the Parmesan cheese, salt, and pepper.
4. Pour the egg mixture over the vegetables in the skillet.
5. Bake for 15-20 minutes, or until the eggs are set and lightly golden on top.

10. Yogurt Parfait with Berries, Nuts, and Seeds

A simple yet elegant breakfast, this parfait layers probiotic-rich yogurt with antioxidant-packed berries and a mix of nuts and seeds for a dose of healthy fats and fiber.

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries
• 1/4 cup mixed nuts and seeds (such as almonds, walnuts, flax seeds, and chia seeds)

Instructions:

1. In a glass or bowl, create layers of yogurt, berries, and the nut and seed mixture.
2. Repeat the layers until the glass is full, and serve immediately.

11. Avocado and Tomato Egg Muffins

These convenient, make-ahead egg muffins are a great grab-and-go breakfast option. They are packed with healthy fats from the avocado and antioxidants from the tomatoes.

Ingredients:

• 6 large eggs
• 1 ripe avocado, diced
• 1/2 cup cherry tomatoes, halved
• 2 tbsp chopped fresh cilantro
• Salt and freshly ground black pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C) and grease a muffin tin.
2. In a bowl, whisk the eggs. Gently stir in the diced avocado, halved cherry tomatoes, and chopped cilantro. Season with salt and pepper.
3. Pour the mixture evenly into the muffin cups.
4. Bake for 15-20 minutes, or until the eggs are fully set.

12. Buckwheat Pancakes with Blueberries

Enjoy a classic breakfast with a gluten-free twist. Buckwheat is a nutritious and fiber-rich alternative to wheat flour, and blueberries are one of the best sources of antioxidants.

Ingredients:

• 1 cup buckwheat flour
• 1 tsp baking powder
• 1 egg
• 1 cup unsweetened almond milk
• 1/2 cup fresh or frozen blueberries

Instructions:

1. In a bowl, whisk together the buckwheat flour and baking powder.
2. In a separate bowl, whisk the egg and almond milk. Pour the wet ingredients into the dry ingredients and mix until just combined. Gently fold in the blueberries.
3. Heat a lightly oiled griddle or skillet over medium heat. Pour about 1/4 cup of batter for each pancake and cook until bubbles form on the surface, then flip and cook until golden brown.

13. Ginger and Pear Baked Oatmeal

This warm and comforting baked oatmeal is infused with the anti-inflammatory spice ginger and the natural sweetness of pear. It’s a perfect make-ahead breakfast for chilly mornings.

Ingredients:

• 1 cup rolled oats
• 1 ripe pear, chopped
• 1 tsp grated fresh ginger
• 1/4 cup chopped pecans
• 2 cups unsweetened almond milk
• 1 tsp cinnamon

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a baking dish, combine the oats, chopped pear, grated ginger, pecans, and cinnamon.
3. Pour the almond milk over the oat mixture and stir to combine.
4. Bake for 25-30 minutes, or until the oatmeal is set and most of the liquid has been absorbed.

14. Sardine and White Bean Salad on Whole-Grain Crackers

For those who prefer a savory start to the day, this unconventional breakfast is a fantastic source of omega-3s from sardines and fiber from white beans. It’s a quick and easy way to get a powerful anti-inflammatory boost.

Ingredients:

• 1 can (3.75 oz) sardines packed in olive oil, drained
• 1/2 cup cannellini beans, rinsed and drained
• 1 tbsp chopped red onion
• 1 tbsp chopped fresh parsley
• 1 tsp fresh lemon juice
• Whole-grain crackers for serving

Instructions:

1. In a small bowl, gently flake the sardines with a fork.
2. Add the cannellini beans, chopped red onion, fresh parsley, and lemon juice. Mix gently to combine.
3. Serve the salad on top of whole-grain crackers.

Lunch Recipes

1. Quinoa Salad with Chickpeas, Spinach, and Lemon-Tahini Dressing

This refreshing and protein-packed salad is a perfect light lunch. Quinoa is a complete protein, while chickpeas provide extra fiber and protein. The lemon-tahini dressing adds a creamy texture and a zesty flavor.

Ingredients:

• 1 cup cooked quinoa, cooled
• 1 cup chickpeas, rinsed and drained
• 2 cups fresh spinach
• 1/4 cup chopped red onion
• For the dressing: 2 tbsp tahini, 2 tbsp lemon juice, 1 tbsp olive oil, 2-3 tbsp water

Instructions:

1. In a large bowl, combine the cooked quinoa, chickpeas, spinach, and red onion.
2. In a small bowl, whisk together the tahini, lemon juice, and olive oil. Gradually add water until the dressing reaches your desired consistency.
3. Pour the dressing over the salad and toss to combine.

2. Turmeric Chicken Salad Wraps

A joint-friendly twist on a classic chicken salad. The addition of turmeric provides a powerful anti-inflammatory boost.

Ingredients:

• 2 cups cooked and shredded chicken
• 1/2 cup plain Greek yogurt
• 1 tsp turmeric powder
• 1/4 cup chopped celery
• 2 tbsp chopped red onion
• Whole-grain tortillas or lettuce wraps

Instructions:

1. In a bowl, mix together the shredded chicken, Greek yogurt, turmeric, celery, and red onion.
2. Season with salt and pepper to taste.
3. Serve the chicken salad in whole-grain tortillas or large lettuce leaves.

3. Lentil Soup with Vegetables

A warm and hearty soup that’s packed with fiber and plant-based protein. Lentils are a great source of anti-inflammatory compounds.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 tsp dried thyme

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 lentils, vegetable broth, and thyme. Bring to a boil, then reduce the heat and simmer for 30-40 minutes, or until the lentils are tender.

4. Salmon and Avocado Bowl

This bowl is a fantastic source of omega-3 fatty acids from the salmon and healthy fats from the avocado.

Ingredients:

• 4 oz cooked salmon fillet, flaked
• 1/2 avocado, sliced
• 1 cup cooked brown rice or quinoa
• 1 cup mixed greens
• 1 tbsp soy sauce or tamari
• 1 tsp sesame oil

Instructions:

1. Assemble the bowl with the brown rice or quinoa as the base, topped with the mixed greens, cooked salmon, and sliced avocado.
2. Drizzle with soy sauce and sesame oil before serving.

5. Mediterranean Tuna Salad

This mayo-free tuna salad is light, refreshing, and packed with anti-inflammatory ingredients like olive oil and fresh herbs.

Ingredients:

• 1 can (5 oz) tuna in olive oil, drained
• 1/4 cup chopped cucumber
• 1/4 cup chopped red bell pepper
• 2 tbsp chopped red onion
• 1 tbsp chopped fresh parsley
• 1 tbsp olive oil
• 1 tbsp lemon juice

Instructions:

1. In a bowl, combine the tuna, cucumber, red bell pepper, red onion, and parsley.
2. Drizzle with olive oil and lemon juice and toss to combine.
3. Serve with whole-grain crackers or in a whole-wheat pita.

6. Sweet Potato and Black Bean Bowl

A vibrant and flavorful bowl that’s rich in fiber, plant-based protein, and antioxidants.

Ingredients:

• 1 medium sweet potato, baked and diced
• 1 cup black beans, rinsed and drained
• 1/2 cup corn (fresh or frozen)
• 1/4 cup chopped cilantro
• Lime wedges for serving

Instructions:

1. In a bowl, combine the diced sweet potato, black beans, and corn.
2. Top with fresh cilantro and serve with lime wedges to squeeze over the top.

7. Ginger-Carrot Soup

A creamy and comforting soup with the anti-inflammatory power of ginger and the antioxidant benefits of carrots.

Ingredients:

• 1 tbsp olive oil
• 1 lb carrots, chopped
• 1 onion, chopped
• 1 tbsp grated fresh ginger
• 4 cups vegetable broth
• 1/2 cup coconut milk

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the carrots and onion and cook until softened.
2. Add the ginger and cook for another minute until fragrant.
3. Pour in the vegetable broth, bring to a boil, then reduce the heat and simmer for 20 minutes, or until the carrots are tender.
4. Use an immersion blender to blend the soup until smooth. Stir in the coconut milk and season with salt and pepper.

8. Collard Green Wraps with Hummus and Veggies

A gluten-free and low-carb wrap option that’s packed with nutrients.

Ingredients:

• Large collard green leaves
• 1/4 cup hummus
• Sliced cucumber, bell peppers, and carrots

Instructions:

1. Trim the thick stem from the collard green leaves.
2. Spread a layer of hummus down the center of each leaf.
3. Top with your favorite sliced vegetables and roll up like a burrito.

9. Mason Jar Salad with Berries and Nuts

A convenient and portable lunch option that keeps your salad fresh until you’re ready to eat.

Ingredients:

• For the dressing: 2 tbsp olive oil, 1 tbsp balsamic vinegar
• 1/4 cup chopped walnuts or pecans
• 1/2 cup mixed berries
• 2 cups mixed greens

Instructions:

1. In the bottom of a mason jar, add the dressing.
2. Layer the remaining ingredients in the following order: nuts, berries, and mixed greens.
3. When you’re ready to eat, shake the jar to distribute the dressing.

10. Leftover Roasted Vegetables and Chicken

Don’t let your leftovers go to waste! A simple plate of roasted vegetables and chicken can be a quick and easy joint-friendly lunch.

Ingredients:

• Leftover roasted chicken
• Leftover roasted vegetables (such as broccoli, Brussels sprouts, and sweet potatoes)

Instructions:

1. Simply reheat your leftovers and enjoy a nutritious and satisfying lunch.

11. Shrimp and Avocado Salad

Shrimp is a good source of protein and contains astaxanthin, an antioxidant with anti-inflammatory properties.

Ingredients:

• 4 oz cooked shrimp
• 1/2 avocado, diced
• 1/4 cup chopped celery
• 2 tbsp chopped red onion
• 1 tbsp olive oil
• 1 tbsp lime juice

Instructions:

1. In a bowl, combine the shrimp, avocado, celery, and red onion.
2. Drizzle with olive oil and lime juice and toss to combine.

12. Black Bean Burgers on Whole-Wheat Buns

A hearty and satisfying plant-based burger that’s packed with fiber and protein.

Ingredients:

• 1 can (15 oz) black beans, rinsed and mashed
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 tsp cumin
• Whole-wheat buns and your favorite toppings

Instructions:

1. In a bowl, mix together the mashed black beans, breadcrumbs, onion, and cumin.
2. Form the mixture into patties and cook in a lightly oiled skillet over medium heat for 3-4 minutes per side.
3. Serve on whole-wheat buns with your favorite toppings.

13. Greek Yogurt with Berries, Nuts, and Seeds

A simple, protein-packed lunch that’s perfect for when you’re short on time.

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries
• 1/4 cup mixed nuts and seeds

Instructions:

1. Top the Greek yogurt with berries, nuts, and seeds.

14. Leftover Chili

A warm and comforting bowl of chili is a great way to get a dose of fiber and plant-based protein.

Ingredients:

• Leftover chili (preferably with beans and vegetables)

Instructions:

1. Reheat the chili and top with a dollop of Greek yogurt or a sprinkle of chopped cilantro.

Dinner Recipes

1. Baked Salmon with Roasted Asparagus

This simple yet elegant dinner is rich in omega-3 fatty acids from the salmon, which are known to combat inflammation.

Ingredients:

• 2 (6 oz) salmon fillets
• 1 bunch of asparagus, trimmed
• 1 tbsp olive oil
• 1 lemon, sliced
• Salt and pepper to taste

Instructions:

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

2. Sheet Pan Lemon Herb Chicken with Broccoli

A convenient one-pan meal that’s packed with flavor and nutrients. Broccoli is a great source of vitamin K and other anti-inflammatory compounds.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 head of broccoli, cut into florets
• 1 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp dried thyme
• 1 lemon, cut into wedges

Instructions:

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

3. Turkey and Spinach Stuffed Bell Peppers

A colorful and satisfying meal that’s low in carbs and high in protein and nutrients.

Ingredients:

• 4 bell peppers, halved and seeded
• 1 lb ground turkey
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cups fresh spinach
• 1 cup cooked quinoa
• 1/2 cup tomato sauce

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a skillet, cook the ground turkey with the onion and garlic until browned. Stir in the spinach until wilted.
3. In a bowl, combine the turkey mixture with the cooked quinoa and tomato sauce.
4. Stuff the bell pepper halves with the turkey mixture and place them in a baking dish.
5. Bake for 25-30 minutes, or until the peppers are tender.

4. Black Bean and Vegetable Chili

A hearty and flavorful chili that’s packed with fiber and plant-based protein.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 bell peppers, chopped
• 2 cans (15 oz each) black beans, rinsed
• 1 can (15 oz) diced tomatoes
• 2 tbsp chili powder
• 1 tsp cumin

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the onion and bell peppers and cook until softened.
2. Stir in the black beans, diced tomatoes, chili powder, and cumin.
3. Bring to a simmer and cook for at least 20 minutes to allow the flavors to meld.

5. Shrimp and Vegetable Skewers

A fun and easy-to-make dinner that’s perfect for grilling or baking.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 1 red onion, chopped
• 2 tbsp olive oil
• 1 tsp paprika

Instructions:

1. Preheat grill or oven to 400°F (200°C).
2. Thread the shrimp and vegetables onto skewers.
3. Brush with olive oil and sprinkle with paprika, salt, and pepper.
4. Grill or bake for 8-10 minutes, or until the shrimp is cooked through.

6. Vegetable Curry with Chickpeas

A fragrant and flavorful curry that’s packed with anti-inflammatory spices like turmeric and ginger.

Ingredients:

• 1 tbsp coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 1 tbsp curry powder
• 1 tsp turmeric
• 1 can (14 oz) coconut milk
• 1 can (15 oz) chickpeas, rinsed
• 4 cups mixed vegetables (e.g., cauliflower, carrots, peas)

Instructions:

1. In a large pot, heat the coconut oil over medium heat. Add the onion, garlic, and ginger and cook until fragrant.
2. Stir in the curry powder and turmeric.
3. Add the coconut milk, chickpeas, and vegetables. Bring to a simmer and cook for 15-20 minutes, or until the vegetables are tender.

7. One-Pan Roasted Sausage with Brussels Sprouts and Sweet Potatoes

A simple and satisfying one-pan meal that’s perfect for a weeknight dinner.

Ingredients:

• 1 lb chicken or turkey sausage, sliced
• 1 lb Brussels sprouts, trimmed and halved
• 2 sweet potatoes, diced
• 1 tbsp olive oil

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the sausage, Brussels sprouts, and sweet potatoes with olive oil, salt, and pepper.
3. Bake for 25-30 minutes, or until the vegetables are tender and the sausage is browned.

8. Mushroom and Lentil Shepherd’s Pie

A hearty and comforting vegetarian shepherd’s pie with a flavorful mushroom and lentil filling.

Ingredients:

• For the filling: 1 tbsp olive oil, 1 onion, chopped, 8 oz mushrooms, sliced, 1 cup brown lentils, rinsed, 4 cups vegetable broth
• For the topping: 2 lbs sweet potatoes, peeled and chopped, 1/4 cup almond milk

Instructions:

1. For the filling, heat the olive oil in a skillet. Add the onion and mushrooms and cook until softened. Add the lentils and vegetable broth, bring to a simmer, and cook for 30-40 minutes.
2. For the topping, boil the sweet potatoes until tender. Drain and mash with the almond milk.
3. Preheat oven to 375°F (190°C). Spread the lentil mixture in a baking dish and top with the mashed sweet potatoes.
4. Bake for 20 minutes, or until heated through.

9. Garlic and Herb Roasted Chicken with Root Vegetables

A classic and comforting dinner that’s packed with flavor.

Ingredients:

• 1 whole chicken (3-4 lbs)
• 2 lbs mixed root vegetables (e.g., carrots, parsnips, potatoes), chopped
• 4 cloves garlic, minced
• 2 tbsp mixed fresh herbs (e.g., rosemary, thyme)
• 2 tbsp olive oil

Instructions:

1. Preheat oven to 400°F (200°C).
2. Rub the chicken with garlic, herbs, olive oil, salt, and pepper.
3. Toss the root vegetables with olive oil, salt, and pepper and place them in a roasting pan. Place the chicken on top of the vegetables.
4. Roast for 1-1.5 hours, or until the chicken is cooked through.

10. Zucchini Noodles with Pesto and Cherry Tomatoes

A light and refreshing pasta alternative that’s low in carbs and high in nutrients.

Ingredients:

• 2 medium zucchini, spiralized
• 1/4 cup pesto
• 1 cup cherry tomatoes, halved

Instructions:

1. In a large bowl, toss the zucchini noodles with the pesto and cherry tomatoes.
2. Serve immediately, or lightly sauté the zucchini noodles for a warmer dish.

11. Cod with Roasted Tomatoes and Olives

A Mediterranean-inspired dish that’s light, flavorful, and packed with healthy fats.

Ingredients:

• 2 (6 oz) cod fillets
• 1 cup cherry tomatoes
• 1/4 cup Kalamata olives
• 1 tbsp olive oil
• 1 tsp dried oregano

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the cherry tomatoes and olives with olive oil and oregano.
3. Place the cod fillets on the baking sheet and season with salt and pepper.
4. Bake for 15-20 minutes, or until the cod is cooked through and the tomatoes have burst.

12. Beef and Broccoli Stir-fry

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

Ingredients:

• 1 lb beef sirloin, thinly sliced
• 1 head of broccoli, cut into florets
• 2 tbsp soy sauce or tamari
• 1 tbsp sesame oil
• 1 tbsp grated fresh ginger

Instructions:

1. In a large skillet or wok, heat the sesame oil over high heat. Add the beef and cook until browned.
2. Add the broccoli and stir-fry for 3-4 minutes.
3. Stir in the soy sauce and ginger and cook for another minute.

13. Stuffed Acorn Squash with Quinoa and Cranberries

A festive and flavorful vegetarian main course that’s perfect for a special occasion or a weeknight dinner.

Ingredients:

• 1 acorn squash, halved and seeded
• 1 cup cooked quinoa
• 1/4 cup dried cranberries
• 1/4 cup chopped pecans
• 1 tbsp maple syrup

Instructions:

1. Preheat oven to 400°F (200°C). Place the acorn squash halves cut-side down on a baking sheet and bake for 20-25 minutes.
2. In a bowl, combine the cooked quinoa, cranberries, pecans, and maple syrup.
3. Fill the squash halves with the quinoa mixture and bake for another 10-15 minutes.

14. Chicken and Vegetable Soup

A classic and comforting soup that’s perfect for a chilly evening.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cups cooked and shredded chicken
• 6 cups chicken broth
• 1 tsp dried thyme

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened.
2. Add the shredded chicken, chicken broth, and thyme. Bring to a simmer and cook for at least 15 minutes.

Snack Ideas

1. Handful of Walnuts and Almonds

A simple yet powerful snack, nuts are packed with healthy fats and anti-inflammatory compounds.

2. Apple Slices with Almond Butter

A classic combination that provides fiber from the apple and healthy fats from the almond butter.

3. Greek Yogurt with Berries

A protein-rich snack that also provides a dose of antioxidants from the berries.

4. Cherry Tomatoes with Hummus

A savory and satisfying snack that combines the antioxidant power of tomatoes with the fiber and protein of hummus.

5. A Small Bowl of Olives

Olives are a great source of healthy fats and oleocanthal, a compound with anti-inflammatory properties.

6. Hard-Boiled Egg

A simple and portable snack that’s packed with protein and nutrients.

7. Celery Sticks with Guacamole

A crunchy and refreshing snack that provides healthy fats from the avocado.

8. A Small Handful of Dark Chocolate (70% or higher)

Dark chocolate is rich in antioxidants and can be a satisfying treat in moderation.

9. A Cup of Green Tea

Green tea is packed with antioxidants and has anti-inflammatory properties.

10. Edamame

Steamed edamame is a great source of plant-based protein and fiber.

11. A Small Bowl of Cherries

Cherries are known for their potent anti-inflammatory properties.

12. Roasted Chickpeas

A crunchy and savory snack that’s a good source of fiber and protein.

13. A Piece of Fresh Ginger or a Cup of Ginger Tea

Ginger is a powerful anti-inflammatory spice that can help with joint pain.

14. A Small Smoothie

A small smoothie with spinach, berries, and a source of protein can be a great way to get a nutrient boost between meals.