31-Day High-Protein Meal Plan (30+ Anti-Inflammatory Recipes)

In the pursuit of optimal health and well-being, the food choices we make play a pivotal role. A growing body of scientific evidence highlights the profound impact of diet on inflammation and overall health. Chronic inflammation is a persistent, low-level inflammation that can contribute to a wide range of health problems, including heart disease, type 2 diabetes, arthritis, and certain types of cancer. Fortunately, adopting an anti-inflammatory diet can be a powerful tool to combat this process.

This comprehensive guide presents a complete 31-day meal plan designed to be both high in protein and rich in anti-inflammatory foods. A high-protein diet can promote satiety, aid in weight management, and support muscle growth and repair. When combined with anti-inflammatory eating principles, it creates a synergistic effect that can help you feel your best. This plan includes over 30 complete recipes with detailed ingredients and instructions to make your journey toward better health both delicious and sustainable.

Understanding the High-Protein, Anti-Inflammatory Approach

The Science Behind Protein

Protein is one of the three essential macronutrients your body needs to function properly. The Recommended Dietary Allowance for protein is 0.8 grams per kilogram of body weight for adults, though many experts suggest higher amounts for active individuals, older adults, and those looking to build muscle or lose weight. Research has shown that consuming between 1.2 to 1.6 grams of protein per kilogram of body weight can provide additional benefits for satiety, muscle maintenance, and metabolic health.

High-protein diets have been extensively studied and shown to offer numerous benefits. Protein is the most satiating macronutrient, meaning it helps you feel fuller for longer periods compared to carbohydrates or fats. This increased satiety can naturally lead to reduced calorie intake without the need for strict portion control. Studies have demonstrated that high-protein diets can lead to significant weight loss, increased muscle mass, and a reduction in body fat, particularly when combined with resistance training. Furthermore, protein has a higher thermic effect than other macronutrients, meaning your body burns more calories digesting and processing protein compared to fats or carbohydrates.

The Power of Anti-Inflammatory Foods

Chronic, systemic inflammation is a serious health concern that can be made worse or better with diet. When your immune system becomes activated in response to perceived threats, it triggers inflammation as a protective mechanism. However, when inflammation persists day in and day out without an actual threat, it can become your enemy. Many major diseases that plague modern society, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s disease, have been linked to chronic inflammation.

One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. An anti-inflammatory diet emphasizes foods rich in antioxidants, polyphenols, omega-3 fatty acids, and other beneficial compounds that help reduce inflammatory markers in the body. These foods include fatty fish like salmon and mackerel, colorful fruits and vegetables, nuts and seeds, whole grains, and healthy fats like olive oil. The Mediterranean diet serves as an excellent model for anti-inflammatory eating, with extensive research demonstrating its ability to reduce inflammation and lower the risk of chronic diseases.

Key Anti-Inflammatory Foods to Emphasize

Omega-3 Fatty Acids: Found abundantly in fatty fish such as salmon, herring, mackerel, sardines, tuna, and anchovies, omega-3 fatty acids are powerful inflammation fighters. Plant-based sources include walnuts, chia seeds, flaxseeds, and hemp seeds.

Colorful Fruits and Vegetables: Berries, cherries, leafy greens, tomatoes, bell peppers, and cruciferous vegetables like broccoli and Brussels sprouts are packed with antioxidants and polyphenols that protect against inflammation.

Nuts and Seeds: Almonds, walnuts, pecans, chia seeds, and flaxseeds provide healthy fats, protein, and vitamin E, all of which have anti-inflammatory properties.

Whole Grains: Quinoa, brown rice, oats, and whole wheat contain fiber and other nutrients that support gut health and reduce inflammation.

Healthy Fats: Extra virgin olive oil, avocados, and coconut oil provide monounsaturated and medium-chain fatty acids that help combat inflammation.

Herbs and Spices: Turmeric, ginger, garlic, cinnamon, and fresh herbs contain potent anti-inflammatory compounds.

Foods to Limit or Avoid

To maximize the anti-inflammatory benefits of this meal plan, it’s important to minimize consumption of foods that promote inflammation. These include refined carbohydrates like white bread and pastries, fried foods, sugar-sweetened beverages, processed meats, and foods high in trans fats. While this meal plan includes one serving of red meat (grilled steak on Day 25), it’s generally recommended to limit red meat consumption and choose lean, grass-fed options when you do consume it.

How to Use This Meal Plan

This 31-day meal plan is designed to be flexible and adaptable to your lifestyle. Each day includes breakfast, lunch, dinner, and a snack, with many lunches utilizing leftovers from the previous night’s dinner to save time and reduce food waste. The recipes are designed to serve one person unless otherwise noted, but can easily be scaled up for families or meal prep purposes.

Feel free to swap meals within the same category (breakfast for breakfast, dinner for dinner) based on your preferences, what’s in season, or what you have available. The goal is to create sustainable eating habits that you can maintain long-term, not to follow a rigid diet that feels restrictive.

Each recipe includes complete ingredient lists and step-by-step instructions. Most recipes are designed to be simple and achievable for home cooks of all skill levels, with an emphasis on whole, minimally processed ingredients.

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Complete Recipe Collection

Breakfast Recipes

1. Smoked Salmon Scramble

Serves: 1 | Prep Time: 5 minutes | Cook Time: 5 minutes | Protein: ~25g

Ingredients:

• 3 large eggs
• 2 oz smoked salmon, torn into pieces
• 1/4 red onion, finely diced
• 1 tablespoon fresh dill, chopped
• 1 teaspoon olive oil
• Salt and black pepper to taste
• Optional: 1 tablespoon capers

Instructions:

1. Crack the eggs into a bowl and whisk together with a pinch of salt and pepper.
2. Heat olive oil in a non-stick skillet over medium heat.
3. Add the diced red onion and sauté for 2 minutes until softened.
4. Pour in the whisked eggs and let them sit for 30 seconds before gently stirring with a spatula.
5. When eggs are about 80% cooked (still slightly runny), gently fold in the smoked salmon and fresh dill.
6. Remove from heat immediately and let residual heat finish cooking the eggs.
7. Serve immediately, garnished with additional dill and capers if desired.

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2. Anti-Inflammatory Cherry-Spinach Smoothie

Serves: 1 | Prep Time: 5 minutes | Protein: ~20g

Ingredients:

• 1 cup frozen cherries
• 1 cup fresh spinach, packed
• 1/2 cup unsweetened almond milk
• 1/4 cup plain Greek yogurt
• 1 scoop vanilla protein powder (about 20g protein)
• 1 tablespoon chia seeds
• 1/2 teaspoon vanilla extract
• Ice cubes as needed

Instructions:

1. Add all ingredients to a high-speed blender in the order listed.
2. Blend on high for 60-90 seconds until completely smooth.
3. Add more almond milk if the smoothie is too thick, or more ice if it’s too thin.
4. Pour into a glass and enjoy immediately.

Tip: Cherries are rich in anthocyanins, powerful antioxidants with anti-inflammatory properties.

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3. High-Protein Oatmeal with Berries and Walnuts

Serves: 1 | Prep Time: 5 minutes | Cook Time: 10 minutes | Protein: ~22g

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or unsweetened almond milk
• 1 scoop vanilla protein powder
• 1/4 cup fresh or frozen mixed berries
• 2 tablespoons chopped walnuts
• 1 tablespoon ground flaxseed
• 1/2 teaspoon cinnamon
• Pinch of salt
• Optional: 1 teaspoon honey or maple syrup

Instructions:

1. In a small saucepan, bring water or almond milk to a boil.
2. Add oats, cinnamon, and salt. Reduce heat to medium-low.
3. Cook for 5-7 minutes, stirring occasionally, until oats are tender and have absorbed most of the liquid.
4. Remove from heat and let cool for 2 minutes.
5. Stir in protein powder until well combined.
6. Transfer to a bowl and top with berries, walnuts, and flaxseed.
7. Drizzle with honey if desired.

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4. Avocado and Kale Omelet

Serves: 1 | Prep Time: 5 minutes | Cook Time: 8 minutes | Protein: ~24g

Ingredients:

• 3 large eggs
• 1 cup fresh kale, stems removed and chopped
• 1/2 avocado, sliced
• 1/4 cup shredded mozzarella cheese
• 1 teaspoon olive oil
• 1 clove garlic, minced
• Salt and black pepper to taste
• Red pepper flakes (optional)

Instructions:

1. Heat olive oil in a non-stick skillet over medium heat.
2. Add garlic and kale, sautéing for 2-3 minutes until kale is wilted.
3. In a bowl, whisk eggs with salt and pepper.
4. Pour eggs over the kale in the skillet, tilting to spread evenly.
5. Cook for 2-3 minutes without stirring until edges begin to set.
6. Sprinkle cheese on one half of the omelet.
7. When eggs are mostly set but still slightly runny on top, fold omelet in half.
8. Cook for another minute, then slide onto a plate.
9. Top with sliced avocado and red pepper flakes if desired.

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5. Greek Yogurt Parfait with Berries, Nuts, and Seeds

Serves: 1 | Prep Time: 5 minutes | Protein: ~25g

Ingredients:

• 1 cup plain Greek yogurt (full-fat or 2%)
• 1/2 cup mixed berries (blueberries, strawberries, raspberries)
• 2 tablespoons chopped almonds
• 1 tablespoon pumpkin seeds
• 1 tablespoon chia seeds
• 1 tablespoon ground flaxseed
• 1/2 teaspoon cinnamon
• Optional: 1 teaspoon honey

Instructions:

1. In a bowl or glass, add half of the Greek yogurt.
2. Layer with half of the berries.
3. Add the remaining yogurt.
4. Top with remaining berries, almonds, pumpkin seeds, chia seeds, and flaxseed.
5. Sprinkle with cinnamon and drizzle with honey if desired.
6. Serve immediately or refrigerate for up to 2 hours.

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6. Tofu Scramble with Spinach and Mushrooms

Serves: 1 | Prep Time: 5 minutes | Cook Time: 10 minutes | Protein: ~20g

Ingredients:

• 8 oz firm tofu, drained and pressed
• 1 cup fresh spinach
• 1/2 cup sliced mushrooms
• 1/4 red bell pepper, diced
• 1 tablespoon olive oil
• 1/2 teaspoon turmeric
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Salt and black pepper to taste
• 1 tablespoon nutritional yeast (optional)

Instructions:

1. Crumble the tofu with your hands into bite-sized pieces.
2. Heat olive oil in a skillet over medium-high heat.
3. Add mushrooms and bell pepper, cooking for 3-4 minutes until softened.
4. Add crumbled tofu, turmeric, garlic powder, onion powder, salt, and pepper.
5. Cook for 5-6 minutes, stirring occasionally, until tofu is lightly golden.
6. Add spinach and cook for 1-2 minutes until wilted.
7. Stir in nutritional yeast if using.
8. Serve immediately.

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7. Protein Pancakes with Berry Compote

Serves: 1 (makes 3-4 pancakes) | Prep Time: 10 minutes | Cook Time: 10 minutes | Protein: ~28g

Pancake Ingredients:

• 1/2 cup rolled oats
• 1 scoop vanilla protein powder
• 2 large eggs
• 1/4 cup cottage cheese
• 1/2 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• Pinch of cinnamon
• Coconut oil or cooking spray for the pan

Berry Compote Ingredients:

• 1 cup mixed berries (fresh or frozen)
• 1 tablespoon water
• 1 teaspoon lemon juice
• Optional: 1 teaspoon honey

Instructions:

1. For the compote: In a small saucepan, combine berries, water, and lemon juice. Cook over medium heat for 5-7 minutes, mashing berries slightly with a fork. Set aside.
2. For the pancakes: Blend oats in a blender until they form a flour-like consistency.
3. Add protein powder, eggs, cottage cheese, baking powder, vanilla, and cinnamon. Blend until smooth.
4. Heat a non-stick skillet over medium heat and lightly grease with coconut oil.
5. Pour 1/4 cup of batter for each pancake.
6. Cook for 2-3 minutes until bubbles form on the surface, then flip and cook for another 2 minutes.
7. Serve pancakes topped with warm berry compote.

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8. Anti-Inflammatory Green Smoothie

Serves: 1 | Prep Time: 5 minutes | Protein: ~25g

Ingredients:

• 1 cup fresh spinach
• 1 cup fresh kale, stems removed
• 1/2 cup frozen pineapple chunks
• 1/2 frozen banana
• 1 scoop vanilla protein powder
• 1 tablespoon almond butter
• 1 tablespoon ground flaxseed
• 1 cup unsweetened almond milk
• 1/2 teaspoon fresh ginger, grated
• Ice cubes as needed

Instructions:

1. Add almond milk to blender first, followed by leafy greens.
2. Add remaining ingredients.
3. Blend on high for 60-90 seconds until completely smooth.
4. Add more liquid if needed to reach desired consistency.
5. Pour into a glass and enjoy immediately.

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9. Chia Seed Pudding with Berries and Nuts

Serves: 1 | Prep Time: 5 minutes + overnight refrigeration | Protein: ~18g

Ingredients:

• 3 tablespoons chia seeds
• 3/4 cup unsweetened almond milk
• 1/4 cup plain Greek yogurt
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/2 cup mixed berries
• 2 tablespoons chopped walnuts or almonds
• Optional: 1 teaspoon honey or maple syrup

Instructions:

1. In a jar or bowl, combine chia seeds, almond milk, Greek yogurt, vanilla, and cinnamon.
2. Stir well to ensure chia seeds are evenly distributed.
3. Cover and refrigerate for at least 4 hours or overnight.
4. In the morning, stir the pudding and add more liquid if it’s too thick.
5. Top with fresh berries and chopped nuts.
6. Drizzle with honey if desired.

Make-Ahead Tip: Prepare 3-4 servings at once for easy grab-and-go breakfasts throughout the week.

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10. Scrambled Eggs with Sautéed Vegetables and Turmeric

Serves: 1 | Prep Time: 5 minutes | Cook Time: 8 minutes | Protein: ~21g

Ingredients:

• 3 large eggs
• 1/4 red onion, diced
• 1/2 red bell pepper, diced
• 1/2 yellow bell pepper, diced
• 1 tablespoon olive oil
• 1/2 teaspoon turmeric
• 1/4 teaspoon black pepper
• Salt to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a non-stick skillet over medium heat.
2. Add onions and bell peppers, cooking for 3-4 minutes until softened.
3. In a bowl, whisk eggs with turmeric, salt, and black pepper.
4. Pour eggs into the skillet with vegetables.
5. Cook, stirring gently, until eggs are just set but still creamy.
6. Remove from heat and garnish with fresh parsley.

Note: Turmeric contains curcumin, a powerful anti-inflammatory compound. Black pepper enhances its absorption.

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11. Protein Waffles with Greek Yogurt and Fresh Berries

Serves: 1 (makes 2 waffles) | Prep Time: 10 minutes | Cook Time: 10 minutes | Protein: ~30g

Ingredients:

• 1/2 cup rolled oats
• 1 scoop vanilla protein powder
• 2 large eggs
• 1/4 cup cottage cheese
• 1/2 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• Pinch of cinnamon
• Cooking spray
• 1/2 cup Greek yogurt for topping
• 1/2 cup fresh berries

Instructions:

1. Preheat waffle iron according to manufacturer’s instructions.
2. Blend oats in a blender until they form a flour.
3. Add protein powder, eggs, cottage cheese, baking powder, vanilla, and cinnamon. Blend until smooth.
4. Spray waffle iron with cooking spray.
5. Pour half the batter into the waffle iron and cook according to manufacturer’s instructions (usually 3-5 minutes).
6. Repeat with remaining batter.
7. Top waffles with Greek yogurt and fresh berries.

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12. Cottage Cheese Bowl with Peaches and Cinnamon

Serves: 1 | Prep Time: 5 minutes | Protein: ~28g

Ingredients:

• 1 cup cottage cheese (full-fat or 2%)
• 1 fresh peach, sliced (or 1/2 cup frozen peaches, thawed)
• 2 tablespoons chopped walnuts
• 1 tablespoon ground flaxseed
• 1/2 teaspoon cinnamon
• 1 teaspoon honey (optional)
• Fresh mint for garnish

Instructions:

1. Place cottage cheese in a bowl.
2. Top with sliced peaches.
3. Sprinkle with walnuts, flaxseed, and cinnamon.
4. Drizzle with honey if desired.
5. Garnish with fresh mint and serve immediately.

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13. High-Protein Smoothie with Kale and Berries

Serves: 1 | Prep Time: 5 minutes | Protein: ~25g

Ingredients:

• 1 cup fresh kale, stems removed
• 1 cup frozen mixed berries
• 1 scoop vanilla or berry protein powder
• 1 tablespoon almond butter
• 1 tablespoon chia seeds
• 1 cup unsweetened almond milk
• 1/2 cup water
• Ice cubes as needed

Instructions:

1. Add almond milk and water to blender first.
2. Add kale and blend until smooth.
3. Add remaining ingredients and blend on high for 60-90 seconds.
4. Adjust consistency with more liquid or ice as needed.
5. Pour into a glass and enjoy immediately.

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14. Whole-Wheat Toast with Avocado and Red Pepper Flakes

Serves: 1 | Prep Time: 5 minutes | Protein: ~15g

Ingredients:

• 2 slices whole-wheat bread
• 1 ripe avocado
• 2 large eggs (poached or fried)
• Red pepper flakes to taste
• Salt and black pepper to taste
• 1 teaspoon olive oil
• Fresh lemon juice
• Optional: everything bagel seasoning

Instructions:

1. Toast bread until golden brown.
2. Mash avocado in a bowl with a squeeze of lemon juice, salt, and pepper.
3. Cook eggs to your preference (poached or fried in olive oil).
4. Spread mashed avocado on toast.
5. Top each slice with a cooked egg.
6. Sprinkle with red pepper flakes and additional seasonings if desired.

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15. Smoked Salmon and Cream Cheese on Whole-Wheat Bagel

Serves: 1 | Prep Time: 5 minutes | Protein: ~28g

Ingredients:

• 1 whole-wheat bagel, halved and toasted
• 2 tablespoons cream cheese (regular or low-fat)
• 3 oz smoked salmon
• 1/4 red onion, thinly sliced
• 2 tablespoons capers
• Fresh dill
• Lemon wedges
• Sliced tomato and cucumber (optional)

Instructions:

1. Toast bagel halves until golden.
2. Spread cream cheese on each half.
3. Layer smoked salmon on top.
4. Add red onion slices, capers, and fresh dill.
5. Serve with lemon wedges and optional vegetables on the side.

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Lunch Recipes

16. Quinoa and Chickpea Salad with Lemon-Herb Vinaigrette

Serves: 1 | Prep Time: 10 minutes | Cook Time: 15 minutes | Protein: ~18g

Ingredients:

• 1/2 cup dry quinoa (yields about 1.5 cups cooked)
• 1 cup chickpeas (canned, rinsed and drained)
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/4 cup fresh parsley, chopped
• 1/4 red onion, finely chopped
• 2 tablespoons crumbled feta cheese

Lemon-Herb Vinaigrette:

• 3 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• 1/2 teaspoon dried oregano
• Salt and black pepper to taste

Instructions:

1. Cook quinoa according to package directions. Let cool.
2. In a large bowl, combine cooked quinoa, chickpeas, cucumber, bell pepper, parsley, and red onion.
3. In a small jar, combine all vinaigrette ingredients and shake well.
4. Pour vinaigrette over salad and toss to combine.
5. Top with crumbled feta cheese.
6. Serve immediately or refrigerate for up to 3 days.

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17. Turkey and Black Bean Burgers

Serves: 4 burgers | Prep Time: 15 minutes | Cook Time: 14 minutes | Protein per burger: ~30g

Ingredients:

• 1 lb lean ground turkey
• 1 can (15 oz) black beans, rinsed, drained, and lightly mashed
• 1/2 cup whole-wheat breadcrumbs
• 1/4 cup fresh cilantro, chopped
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 1 egg, beaten
• Salt and black pepper to taste
• 4 whole-wheat buns
• Toppings: lettuce, tomato, avocado, red onion

Instructions:

1. In a large bowl, combine ground turkey, mashed black beans, breadcrumbs, cilantro, cumin, chili powder, garlic powder, egg, salt, and pepper.
2. Mix gently until just combined (don’t overmix).
3. Form mixture into 4 equal patties.
4. Heat a grill or skillet over medium-high heat and lightly oil.
5. Cook burgers for 6-7 minutes per side, or until internal temperature reaches 165°F.
6. Toast buns if desired.
7. Serve burgers on buns with your favorite toppings.

Storage: Uncooked patties can be frozen for up to 3 months.

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18. Spinach and Strawberry Salad with Grilled Chicken

Serves: 1 | Prep Time: 10 minutes | Cook Time: 12 minutes | Protein: ~35g

Ingredients:

• 1 boneless, skinless chicken breast (6 oz)
• 3 cups fresh spinach
• 1/2 cup sliced strawberries
• 1/4 cup sliced almonds
• 2 tablespoons crumbled goat cheese
• 1/4 red onion, thinly sliced

Balsamic Vinaigrette:

• 2 tablespoons balsamic vinegar
• 1 tablespoon extra virgin olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• Salt and pepper to taste

Instructions:

1. Season chicken breast with salt, pepper, and a drizzle of olive oil.
2. Grill or pan-sear chicken for 6 minutes per side until cooked through (internal temp 165°F).
3. Let chicken rest for 5 minutes, then slice.
4. In a large bowl, combine spinach, strawberries, almonds, goat cheese, and red onion.
5. Whisk together vinaigrette ingredients.
6. Top salad with sliced chicken and drizzle with vinaigrette.

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19. Tuna Salad Lettuce Cups (Greek Yogurt-Based)

Serves: 1 | Prep Time: 10 minutes | Protein: ~35g

Ingredients:

• 1 can (5 oz) tuna in water, drained
• 3 tablespoons plain Greek yogurt
• 1 celery stalk, finely diced
• 2 tablespoons red onion, finely diced
• 1 tablespoon fresh dill, chopped
• 1 teaspoon Dijon mustard
• 1 teaspoon lemon juice
• Salt and black pepper to taste
• 4-6 large butter lettuce leaves
• Cherry tomatoes and cucumber slices for serving

Instructions:

1. In a bowl, combine tuna, Greek yogurt, celery, red onion, dill, Dijon mustard, and lemon juice.
2. Mix well and season with salt and pepper.
3. Wash and dry lettuce leaves.
4. Spoon tuna salad into lettuce cups.
5. Serve with cherry tomatoes and cucumber slices on the side.

Make-Ahead Tip: Tuna salad can be prepared up to 2 days in advance and stored in the refrigerator.

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20. Black Bean and Corn Salad with Lime-Cilantro Dressing

Serves: 2 | Prep Time: 15 minutes | Protein per serving: ~15g

Ingredients:

• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 red bell pepper, diced
• 1 avocado, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• 1 jalapeño, seeded and minced (optional)

Lime-Cilantro Dressing:

• 3 tablespoons fresh lime juice
• 2 tablespoons extra virgin olive oil
• 1 clove garlic, minced
• 1/2 teaspoon ground cumin
• Salt and black pepper to taste

Instructions:

1. In a large bowl, combine black beans, corn, bell pepper, avocado, red onion, cilantro, and jalapeño if using.
2. In a small bowl, whisk together all dressing ingredients.
3. Pour dressing over salad and toss gently to combine.
4. Let sit for 10 minutes before serving to allow flavors to meld.
5. Serve at room temperature or chilled.

Serving Suggestion: Add grilled chicken or shrimp for extra protein.

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21. White Bean and Avocado Toast

Serves: 1 | Prep Time: 10 minutes | Protein: ~20g

Ingredients:

• 2 slices whole-wheat bread, toasted
• 1/2 cup white beans (cannellini), rinsed and drained
• 1/2 avocado
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• 1 tablespoon extra virgin olive oil
• Red pepper flakes
• Salt and black pepper to taste
• Fresh arugula or microgreens
• Cherry tomatoes, halved

Instructions:

1. In a small bowl, mash white beans with a fork.
2. Add half the lemon juice, garlic, olive oil, salt, and pepper. Mix well.
3. In another bowl, mash avocado with remaining lemon juice and a pinch of salt.
4. Toast bread until golden brown.
5. Spread white bean mixture on one slice and avocado on the other.
6. Top with arugula, cherry tomatoes, and red pepper flakes.
7. Serve immediately.

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22. Chicken and White Bean Chili

Serves: 4 | Prep Time: 15 minutes | Cook Time: 30 minutes | Protein per serving: ~35g

Ingredients:

• 1 lb boneless, skinless chicken breast, diced
• 2 cans (15 oz each) white beans, rinsed and drained
• 1 can (14 oz) diced tomatoes
• 2 cups low-sodium chicken broth
• 1 onion, diced
• 2 cloves garlic, minced
• 1 jalapeño, seeded and diced
• 1 tablespoon olive oil
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon chili powder
• Salt and black pepper to taste
• Fresh cilantro and lime wedges for serving
• Optional toppings: Greek yogurt, avocado, shredded cheese

Instructions:

1. Heat olive oil in a large pot over medium-high heat.
2. Add diced chicken and cook for 5-6 minutes until browned.
3. Add onion, garlic, and jalapeño. Cook for 3-4 minutes until softened.
4. Add cumin, oregano, and chili powder. Stir for 30 seconds.
5. Add white beans, diced tomatoes, and chicken broth.
6. Bring to a boil, then reduce heat and simmer for 20 minutes.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with cilantro, lime, and desired toppings.

Storage: Refrigerate for up to 4 days or freeze for up to 3 months.

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23. Hearty Vegetable Soup

Serves: 4 | Prep Time: 15 minutes | Cook Time: 30 minutes | Protein per serving: ~12g

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 zucchini, diced
• 1 cup green beans, trimmed and cut
• 1 can (15 oz) diced tomatoes
• 1 can (15 oz) white beans, rinsed and drained
• 4 cups low-sodium vegetable broth
• 2 cups fresh spinach
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• Salt and black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, and celery. Cook for 5 minutes until softened.
3. Add garlic and cook for 1 minute.
4. Add zucchini, green beans, diced tomatoes, white beans, and vegetable broth.
5. Stir in basil, oregano, and thyme.
6. Bring to a boil, then reduce heat and simmer for 20 minutes.
7. Add spinach and cook for 2-3 minutes until wilted.
8. Season with salt and pepper.
9. Serve hot, garnished with fresh parsley.

Serving Suggestion: Pair with whole-wheat bread or crackers for a complete meal.

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24. Lentil Soup

Serves: 4 | Prep Time: 10 minutes | Cook Time: 35 minutes | Protein per serving: ~18g

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 1/2 cups dried green or brown lentils, rinsed
• 1 can (14 oz) diced tomatoes
• 6 cups low-sodium vegetable broth
• 2 teaspoons ground cumin
• 1 teaspoon turmeric
• 1 teaspoon paprika
• 2 cups fresh spinach or kale
• Salt and black pepper to taste
• Lemon wedges for serving

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, and celery. Cook for 5-6 minutes until softened.
3. Add garlic, cumin, turmeric, and paprika. Cook for 1 minute.
4. Add lentils, diced tomatoes, and vegetable broth.
5. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
6. Add spinach or kale and cook for 2-3 minutes until wilted.
7. Season with salt and pepper.
8. Serve hot with a squeeze of fresh lemon juice.

Storage: This soup freezes beautifully for up to 3 months.

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25. Hearty Minestrone Soup

Serves: 6 | Prep Time: 15 minutes | Cook Time: 35 minutes | Protein per serving: ~14g

Ingredients:

• 2 tablespoons olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 zucchini, diced
• 1 can (15 oz) diced tomatoes
• 1 can (15 oz) kidney beans, rinsed and drained
• 1 can (15 oz) cannellini beans, rinsed and drained
• 6 cups low-sodium vegetable broth
• 1 cup whole-wheat pasta (small shapes like ditalini or elbow)
• 2 cups fresh spinach
• 2 teaspoons dried Italian seasoning
• 1 bay leaf
• Salt and black pepper to taste
• Grated Parmesan cheese for serving (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, and celery. Cook for 5-6 minutes.
3. Add garlic and Italian seasoning. Cook for 1 minute.
4. Add zucchini, diced tomatoes, both types of beans, vegetable broth, and bay leaf.
5. Bring to a boil, then reduce heat and simmer for 15 minutes.
6. Add pasta and cook for 10-12 minutes until pasta is tender.
7. Add spinach and cook for 2 minutes until wilted.
8. Remove bay leaf and season with salt and pepper.
9. Serve hot with Parmesan cheese if desired.

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Dinner Recipes

26. Sheet-Pan Lemon-Herb Chicken with Asparagus and Sweet Potatoes

Serves: 4 | Prep Time: 10 minutes | Cook Time: 35 minutes | Protein per serving: ~40g

Ingredients:

• 4 boneless, skinless chicken breasts (6 oz each)
• 1 lb asparagus, trimmed
• 2 large sweet potatoes, peeled and cut into 1-inch cubes
• 3 tablespoons extra virgin olive oil, divided
• 2 teaspoons dried oregano
• 2 teaspoons dried thyme
• 1 teaspoon garlic powder
• 1 lemon, thinly sliced
• Salt and black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss sweet potato cubes with 1 tablespoon olive oil, 1 teaspoon oregano, 1 teaspoon thyme, salt, and pepper.
3. Roast for 15 minutes.
4. Remove from oven and push sweet potatoes to the sides of the pan.
5. Place chicken breasts in the center and asparagus around them.
6. Drizzle chicken and asparagus with remaining olive oil and season with remaining herbs, garlic powder, salt, and pepper.
7. Place lemon slices on top of chicken.
8. Return to oven and bake for 18-20 minutes until chicken reaches 165°F internal temperature.
9. Let rest for 5 minutes before serving.
10. Garnish with fresh parsley.

Storage: Refrigerate leftovers for up to 3 days.

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27. One-Pan Salmon with Roasted Broccoli and Red Bell Peppers

Serves: 4 | Prep Time: 10 minutes | Cook Time: 20 minutes | Protein per serving: ~35g

Ingredients:

• 4 salmon fillets (6 oz each)
• 1 large head broccoli, cut into florets
• 2 red bell peppers, sliced
• 3 tablespoons extra virgin olive oil, divided
• 2 teaspoons garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon red pepper flakes (optional)
• Salt and black pepper to taste
• Lemon wedges for serving
• Fresh dill for garnish

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss broccoli and bell peppers with 2 tablespoons olive oil, 1 teaspoon garlic powder, salt, and pepper.
3. Roast for 10 minutes.
4. Remove from oven and push vegetables to the sides.
5. Place salmon fillets skin-side down in the center.
6. Brush salmon with remaining olive oil and season with remaining garlic powder, paprika, red pepper flakes, salt, and pepper.
7. Return to oven and bake for 10-12 minutes until salmon is cooked through and flakes easily.
8. Serve with lemon wedges and garnish with fresh dill.

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28. Shrimp and Vegetable Skewers with Brown Rice

Serves: 4 | Prep Time: 20 minutes | Cook Time: 10 minutes | Protein per serving: ~30g

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 zucchini, cut into 1-inch pieces
• 1 red bell pepper, cut into 1-inch pieces
• 1 yellow bell pepper, cut into 1-inch pieces
• 1 red onion, cut into chunks
• 8 cherry tomatoes
• 3 tablespoons extra virgin olive oil
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1/2 teaspoon dried oregano
• Salt and black pepper to taste
• 2 cups cooked brown rice
• Lemon wedges for serving
• Wooden or metal skewers

Instructions:

1. If using wooden skewers, soak in water for 30 minutes.
2. Preheat grill or grill pan to medium-high heat.
3. In a large bowl, combine olive oil, garlic, paprika, oregano, salt, and pepper.
4. Add shrimp and vegetables to the bowl and toss to coat.
5. Thread shrimp and vegetables alternately onto skewers.
6. Grill for 3-4 minutes per side until shrimp are pink and vegetables are lightly charred.
7. Serve over brown rice with lemon wedges.

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29. Chicken and Vegetable Stir-Fry with Ginger-Turmeric Sauce

Serves: 4 | Prep Time: 15 minutes | Cook Time: 15 minutes | Protein per serving: ~35g

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup snap peas
• 1 carrot, julienned
• 2 tablespoons coconut oil or avocado oil
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 green onions, sliced

Ginger-Turmeric Sauce:

• 3 tablespoons low-sodium soy sauce or coconut aminos
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 teaspoon turmeric
• 1 teaspoon sesame oil
• 1/2 teaspoon red pepper flakes

Instructions:

1. In a small bowl, whisk together all sauce ingredients. Set aside.
2. Heat 1 tablespoon oil in a large wok or skillet over high heat.
3. Add chicken and cook for 5-6 minutes until cooked through. Remove and set aside.
4. Add remaining oil to the pan.
5. Add garlic and ginger, cooking for 30 seconds.
6. Add all vegetables and stir-fry for 4-5 minutes until crisp-tender.
7. Return chicken to the pan and pour sauce over everything.
8. Toss to coat and cook for 1-2 minutes until sauce thickens slightly.
9. Garnish with green onions and serve immediately.

Serving Suggestion: Serve over brown rice or cauliflower rice.

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30. Baked Cod with Roasted Brussels Sprouts and Quinoa

Serves: 4 | Prep Time: 10 minutes | Cook Time: 25 minutes | Protein per serving: ~30g

Ingredients:

• 4 cod fillets (6 oz each)
• 1 lb Brussels sprouts, halved
• 3 tablespoons extra virgin olive oil, divided
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• Salt and black pepper to taste
• 2 cups cooked quinoa
• Lemon wedges for serving

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss Brussels sprouts with 2 tablespoons olive oil, garlic, thyme, salt, and pepper.
3. Roast for 15 minutes.
4. Remove from oven and push Brussels sprouts to the sides.
5. Place cod fillets in the center.
6. Brush cod with remaining olive oil and season with paprika, salt, and pepper.
7. Return to oven and bake for 10-12 minutes until cod is opaque and flakes easily.
8. Serve over quinoa with lemon wedges.

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31. Turkey Meatballs with Zucchini Noodles and Tomato-Basil Sauce

Serves: 4 | Prep Time: 20 minutes | Cook Time: 25 minutes | Protein per serving: ~32g

Turkey Meatballs:

• 1 lb lean ground turkey
• 1/4 cup whole-wheat breadcrumbs
• 1 egg, beaten
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1/4 cup grated Parmesan cheese
• 1 teaspoon dried oregano
• Salt and black pepper to taste

Tomato-Basil Sauce:

• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 can (28 oz) crushed tomatoes
• 1/4 cup fresh basil, chopped
• 1 teaspoon dried oregano
• Salt and black pepper to taste

Zucchini Noodles:

• 4 medium zucchini, spiralized
• 1 tablespoon olive oil
• Salt to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a bowl, combine all meatball ingredients and mix gently.
3. Form into 16-20 meatballs and place on a lined baking sheet.
4. Bake for 20-25 minutes until cooked through.
5. Meanwhile, heat olive oil in a saucepan over medium heat.
6. Add garlic and cook for 30 seconds.
7. Add crushed tomatoes, basil, oregano, salt, and pepper. Simmer for 15 minutes.
8. In a large skillet, heat olive oil over medium-high heat.
9. Add zucchini noodles and sauté for 2-3 minutes until just tender.
10. Serve zucchini noodles topped with meatballs and tomato-basil sauce.

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32. Grilled Salmon with Steamed Green Beans and Baked Sweet Potato

Serves: 4 | Prep Time: 10 minutes | Cook Time: 30 minutes | Protein per serving: ~35g

Ingredients:

• 4 salmon fillets (6 oz each)
• 1 lb green beans, trimmed
• 4 medium sweet potatoes
• 2 tablespoons extra virgin olive oil
• 2 teaspoons dried dill
• 1 teaspoon garlic powder
• Salt and black pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat oven to 400°F (200°C).
2. Pierce sweet potatoes with a fork and place on a baking sheet.
3. Bake for 45-50 minutes until tender (or microwave for 8-10 minutes).
4. Season salmon with olive oil, dill, garlic powder, salt, and pepper.
5. Grill salmon for 4-5 minutes per side until cooked through.
6. Steam green beans for 5-7 minutes until crisp-tender.
7. Serve salmon with green beans and baked sweet potato.

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33. Sheet-Pan Chicken Fajitas with Bell Peppers and Onions

Serves: 4 | Prep Time: 15 minutes | Cook Time: 25 minutes | Protein per serving: ~35g

Ingredients:

• 1.5 lbs boneless, skinless chicken breast, sliced into strips
• 2 bell peppers (any color), sliced
• 1 large onion, sliced
• 3 tablespoons extra virgin olive oil
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and black pepper to taste
• 8 whole-wheat tortillas
• Toppings: avocado, Greek yogurt, salsa, cilantro, lime wedges

Instructions:

1. Preheat oven to 425°F (220°C).
2. In a large bowl, combine olive oil, chili powder, cumin, paprika, garlic powder, onion powder, salt, and pepper.
3. Add chicken, bell peppers, and onions. Toss to coat.
4. Spread mixture on a large baking sheet in a single layer.
5. Bake for 20-25 minutes, stirring halfway through, until chicken is cooked through.
6. Warm tortillas and serve fajita mixture with desired toppings.

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34. Baked Tilapia with Roasted Asparagus and Cherry Tomatoes

Serves: 4 | Prep Time: 10 minutes | Cook Time: 20 minutes | Protein per serving: ~30g

Ingredients:

• 4 tilapia fillets (6 oz each)
• 1 lb asparagus, trimmed
• 2 cups cherry tomatoes, halved
• 3 tablespoons extra virgin olive oil, divided
• 2 cloves garlic, minced
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• Salt and black pepper to taste
• Lemon wedges for serving
• Fresh basil for garnish

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss asparagus and cherry tomatoes with 2 tablespoons olive oil, garlic, dried basil, oregano, salt, and pepper.
3. Roast for 10 minutes.
4. Remove from oven and push vegetables to the sides.
5. Place tilapia fillets in the center.
6. Brush fish with remaining olive oil and season with salt and pepper.
7. Return to oven and bake for 10 minutes until fish is opaque and flakes easily.
8. Serve with lemon wedges and garnish with fresh basil.

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35. Chicken and Broccoli Stir-Fry with Soy-Ginger Sauce

Serves: 4 | Prep Time: 15 minutes | Cook Time: 15 minutes | Protein per serving: ~35g

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 4 cups broccoli florets
• 1 red bell pepper, sliced
• 2 tablespoons avocado oil or coconut oil
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 green onions, sliced

Soy-Ginger Sauce:

• 3 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 teaspoon sesame oil
• 1 teaspoon cornstarch
• 2 tablespoons water

Instructions:

1. In a small bowl, whisk together all sauce ingredients. Set aside.
2. Heat 1 tablespoon oil in a large wok or skillet over high heat.
3. Add chicken and cook for 5-6 minutes until cooked through. Remove and set aside.
4. Add remaining oil to the pan.
5. Add garlic and ginger, cooking for 30 seconds.
6. Add broccoli and bell pepper. Stir-fry for 4-5 minutes until crisp-tender.
7. Return chicken to the pan and pour sauce over everything.
8. Toss to coat and cook for 1-2 minutes until sauce thickens.
9. Garnish with green onions and serve immediately.

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36. Salmon Burgers on Whole-Wheat Buns with Sweet Potato Fries

Serves: 4 | Prep Time: 20 minutes | Cook Time: 30 minutes | Protein per serving: ~30g

Salmon Burgers:

• 1 lb fresh salmon, skin removed, finely chopped
• 1/4 cup whole-wheat breadcrumbs
• 1 egg, beaten
• 2 tablespoons fresh dill, chopped
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• Salt and black pepper to taste
• 4 whole-wheat buns

Sweet Potato Fries:

• 2 large sweet potatoes, cut into fries
• 2 tablespoons olive oil
• 1 teaspoon paprika
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C).
2. Toss sweet potato fries with olive oil, paprika, salt, and pepper.
3. Spread on a baking sheet and bake for 25-30 minutes, flipping halfway.
4. Meanwhile, combine all salmon burger ingredients in a bowl.
5. Form into 4 patties.
6. Heat a skillet over medium-high heat with a little oil.
7. Cook burgers for 4-5 minutes per side until cooked through.
8. Serve on whole-wheat buns with your favorite toppings alongside sweet potato fries.

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37. Black Bean Soup with Greek Yogurt and Cilantro

Serves: 6 | Prep Time: 10 minutes | Cook Time: 30 minutes | Protein per serving: ~15g

Ingredients:

• 2 tablespoons olive oil
• 1 onion, diced
• 2 bell peppers (any color), diced
• 3 cloves garlic, minced
• 3 cans (15 oz each) black beans, rinsed and drained
• 4 cups low-sodium vegetable broth
• 1 can (14 oz) diced tomatoes
• 2 teaspoons ground cumin
• 1 teaspoon chili powder
• 1 teaspoon paprika
• Salt and black pepper to taste
• Plain Greek yogurt for serving
• Fresh cilantro, chopped
• Lime wedges

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onion and bell peppers. Cook for 5 minutes until softened.
3. Add garlic, cumin, chili powder, and paprika. Cook for 1 minute.
4. Add black beans, vegetable broth, and diced tomatoes.
5. Bring to a boil, then reduce heat and simmer for 20 minutes.
6. Use an immersion blender to partially blend the soup, leaving some beans whole for texture (or transfer half to a blender and blend, then return to pot).
7. Season with salt and pepper.
8. Serve hot, topped with a dollop of Greek yogurt, fresh cilantro, and a squeeze of lime.

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38. Grilled Chicken Kabobs with Colorful Vegetables

Serves: 4 | Prep Time: 20 minutes + marinating time | Cook Time: 12 minutes | Protein per serving: ~35g

Ingredients:

• 1.5 lbs boneless, skinless chicken breast, cut into 1-inch cubes
• 1 red bell pepper, cut into 1-inch pieces
• 1 yellow bell pepper, cut into 1-inch pieces
• 1 zucchini, cut into thick rounds
• 1 red onion, cut into chunks
• 8 cherry tomatoes

Marinade:

• 1/4 cup extra virgin olive oil
• 3 tablespoons lemon juice
• 3 cloves garlic, minced
• 1 tablespoon fresh oregano, chopped (or 1 teaspoon dried)
• 1 teaspoon paprika
• Salt and black pepper to taste
• Wooden or metal skewers

Instructions:

1. In a large bowl, whisk together all marinade ingredients.
2. Add chicken cubes and toss to coat. Marinate for at least 30 minutes (up to 4 hours).
3. If using wooden skewers, soak in water for 30 minutes.
4. Preheat grill to medium-high heat.
5. Thread chicken and vegetables alternately onto skewers.
6. Grill for 10-12 minutes, turning occasionally, until chicken is cooked through and vegetables are lightly charred.
7. Serve immediately.

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39. One-Pot Lemon Herb Pasta with Chicken and Cherry Tomatoes

Serves: 4 | Prep Time: 10 minutes | Cook Time: 20 minutes | Protein per serving: ~35g

Ingredients:

• 1 lb boneless, skinless chicken breast, diced
• 12 oz whole-wheat pasta (penne or fusilli)
• 2 cups cherry tomatoes, halved
• 3 cups low-sodium chicken broth
• 1 cup water
• 3 cloves garlic, minced
• 1/4 cup fresh basil, chopped
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons lemon juice
• 1 tablespoon lemon zest
• 2 tablespoons extra virgin olive oil
• Salt and black pepper to taste
• Grated Parmesan cheese for serving (optional)

Instructions:

1. Heat olive oil in a large pot or deep skillet over medium-high heat.
2. Add chicken and cook for 5-6 minutes until browned. Remove and set aside.
3. In the same pot, add garlic and cook for 30 seconds.
4. Add pasta, chicken broth, water, cherry tomatoes, salt, and pepper.
5. Bring to a boil, then reduce heat and simmer for 12-15 minutes, stirring occasionally, until pasta is cooked and most liquid is absorbed.
6. Return chicken to the pot.
7. Stir in lemon juice, lemon zest, basil, and parsley.
8. Serve hot with Parmesan cheese if desired.

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40. Turkey and Vegetable Chili

Serves: 6 | Prep Time: 15 minutes | Cook Time: 35 minutes | Protein per serving: ~30g

Ingredients:

• 1.5 lbs lean ground turkey
• 1 tablespoon olive oil
• 1 onion, diced
• 1 bell pepper, diced
• 2 cloves garlic, minced
• 1 zucchini, diced
• 1 can (15 oz) black beans, rinsed and drained
• 1 can (15 oz) kidney beans, rinsed and drained
• 1 can (28 oz) crushed tomatoes
• 1 can (14 oz) diced tomatoes
• 2 tablespoons chili powder
• 1 tablespoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper (optional)
• Salt and black pepper to taste
• Toppings: Greek yogurt, avocado, cilantro, lime wedges

Instructions:

1. Heat olive oil in a large pot over medium-high heat.
2. Add ground turkey and cook for 6-7 minutes, breaking it up with a spoon, until browned.
3. Add onion, bell pepper, and garlic. Cook for 3-4 minutes.
4. Add zucchini, both types of beans, crushed tomatoes, diced tomatoes, chili powder, cumin, paprika, and cayenne if using.
5. Bring to a boil, then reduce heat and simmer for 25 minutes, stirring occasionally.
6. Season with salt and pepper to taste.
7. Serve hot with desired toppings.

Storage: This chili freezes beautifully for up to 3 months.

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41. Chicken and Quinoa Bowl with Roasted Sweet Potatoes and Tahini Dressing

Serves: 4 | Prep Time: 15 minutes | Cook Time: 30 minutes | Protein per serving: ~38g

Ingredients:

• 1 lb boneless, skinless chicken breast
• 2 cups cooked quinoa
• 2 large sweet potatoes, peeled and cubed
• 2 cups kale, chopped
• 1 can (15 oz) chickpeas, rinsed and drained
• 3 tablespoons olive oil, divided
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and black pepper to taste

Tahini Dressing:

• 3 tablespoons tahini
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 2-3 tablespoons water
• Salt to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes and chickpeas with 2 tablespoons olive oil, cumin, paprika, salt, and pepper.
3. Spread on a baking sheet and roast for 25-30 minutes.
4. Season chicken with salt and pepper. Heat remaining oil in a skillet and cook chicken for 6 minutes per side. Let rest, then slice.
5. Massage kale with a little olive oil and salt.
6. Whisk together all tahini dressing ingredients, adding water to reach desired consistency.
7. Assemble bowls with quinoa, kale, roasted sweet potatoes, chickpeas, and sliced chicken.
8. Drizzle with tahini dressing.

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42. Grilled Steak with Roasted Asparagus and Baked Potato

Serves: 4 | Prep Time: 10 minutes | Cook Time: 25 minutes | Protein per serving: ~40g

Ingredients:

• 4 sirloin steaks (6 oz each), trimmed of excess fat
• 1 lb asparagus, trimmed
• 4 medium russet potatoes
• 3 tablespoons extra virgin olive oil, divided
• 2 cloves garlic, minced
• 1 teaspoon dried rosemary
• Salt and black pepper to taste
• Optional toppings: Greek yogurt, chives

Instructions:

1. Preheat oven to 400°F (200°C).
2. Pierce potatoes with a fork and bake for 45-50 minutes until tender.
3. Toss asparagus with 1 tablespoon olive oil, garlic, salt, and pepper. Roast for 12-15 minutes.
4. Season steaks generously with salt, pepper, and rosemary.
5. Heat a grill or cast-iron skillet over high heat.
6. Cook steaks for 4-5 minutes per side for medium-rare (adjust time for desired doneness).
7. Let steaks rest for 5 minutes before serving.
8. Serve steak with roasted asparagus and baked potato.

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43. Lentil and Vegetable Curry

Serves: 6 | Prep Time: 15 minutes | Cook Time: 35 minutes | Protein per serving: ~16g

Ingredients:

• 1 1/2 cups dried red lentils, rinsed
• 1 tablespoon coconut oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 bell pepper, diced
• 2 carrots, diced
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) coconut milk
• 2 cups vegetable broth
• 2 tablespoons curry powder
• 1 teaspoon turmeric
• 1 teaspoon cumin
• 2 cups fresh spinach
• Salt and black pepper to taste
• Fresh cilantro for garnish
• Cooked brown rice for serving

Instructions:

1. Heat coconut oil in a large pot over medium heat.
2. Add onion and cook for 3-4 minutes until softened.
3. Add garlic, ginger, curry powder, turmeric, and cumin. Cook for 1 minute.
4. Add bell pepper, carrots, lentils, diced tomatoes, coconut milk, and vegetable broth.
5. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
6. Add spinach and cook for 2 minutes until wilted.
7. Season with salt and pepper.
8. Serve over brown rice, garnished with fresh cilantro.

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44. Tuna Melts on Whole-Wheat Bread with Side Salad

Serves: 2 | Prep Time: 10 minutes | Cook Time: 5 minutes | Protein per serving: ~35g

Ingredients:

• 2 cans (5 oz each) tuna in water, drained
• 3 tablespoons plain Greek yogurt
• 1 celery stalk, finely diced
• 1 tablespoon red onion, finely diced
• 1 teaspoon Dijon mustard
• 1 teaspoon lemon juice
• 4 slices whole-wheat bread
• 4 slices tomato
• 1/2 cup shredded cheddar cheese
• Salt and black pepper to taste

Side Salad:

• 3 cups mixed greens
• 1/2 cup cherry tomatoes, halved
• 1/4 cucumber, sliced
• Balsamic vinaigrette

Instructions:

1. Preheat broiler.
2. In a bowl, combine tuna, Greek yogurt, celery, red onion, Dijon mustard, lemon juice, salt, and pepper.
3. Toast bread slices lightly.
4. Spread tuna mixture on each slice.
5. Top with tomato slices and shredded cheese.
6. Place under broiler for 2-3 minutes until cheese is melted and bubbly.
7. Serve with mixed green salad on the side.

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45. Sheet-Pan Sausage and Vegetables

Serves: 4 | Prep Time: 10 minutes | Cook Time: 25 minutes | Protein per serving: ~25g

Ingredients:

• 1 lb chicken or turkey sausage, sliced
• 2 bell peppers (any color), sliced
• 1 large onion, sliced
• 2 zucchini, sliced
• 2 cups broccoli florets
• 3 tablespoons extra virgin olive oil
• 2 teaspoons Italian seasoning
• 1 teaspoon garlic powder
• Salt and black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat oven to 425°F (220°C).
2. On a large baking sheet, combine sausage, bell peppers, onion, zucchini, and broccoli.
3. Drizzle with olive oil and season with Italian seasoning, garlic powder, salt, and pepper.
4. Toss to coat evenly.
5. Spread in a single layer.
6. Roast for 20-25 minutes, stirring halfway through, until sausage is cooked and vegetables are tender and lightly browned.
7. Garnish with fresh parsley and serve.

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46. Baked Salmon with Quinoa and Steamed Broccoli

Serves: 4 | Prep Time: 10 minutes | Cook Time: 15 minutes | Protein per serving: ~35g

Ingredients:

• 4 salmon fillets (6 oz each)
• 2 cups cooked quinoa
• 4 cups broccoli florets
• 2 tablespoons extra virgin olive oil
• 2 teaspoons dried dill
• 1 teaspoon garlic powder
• Salt and black pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place salmon fillets on a lined baking sheet.
3. Brush with olive oil and season with dill, garlic powder, salt, and pepper.
4. Bake for 12-15 minutes until salmon is cooked through and flakes easily.
5. Meanwhile, steam broccoli for 5-7 minutes until crisp-tender.
6. Serve salmon over quinoa with steamed broccoli on the side and lemon wedges.

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47. Grilled Chicken Caesar Salad (Greek Yogurt-Based Dressing)

Serves: 2 | Prep Time: 15 minutes | Cook Time: 12 minutes | Protein per serving: ~40g

Ingredients:

• 2 boneless, skinless chicken breasts (6 oz each)
• 6 cups romaine lettuce, chopped
• 1/4 cup grated Parmesan cheese
• 1 cup whole-wheat croutons
• Lemon wedges

Greek Yogurt Caesar Dressing:

• 1/2 cup plain Greek yogurt
• 2 tablespoons lemon juice
• 1 tablespoon Dijon mustard
• 2 cloves garlic, minced
• 2 tablespoons grated Parmesan cheese
• 1 teaspoon Worcestershire sauce
• 2 tablespoons extra virgin olive oil
• Salt and black pepper to taste

Instructions:

1. Season chicken with salt and pepper.
2. Grill or pan-sear for 6 minutes per side until cooked through (165°F internal temperature).
3. Let rest for 5 minutes, then slice.
4. In a bowl, whisk together all dressing ingredients.
5. In a large bowl, toss romaine lettuce with dressing.
6. Top with sliced chicken, Parmesan cheese, and croutons.
7. Serve with lemon wedges.

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48. Fajita-Stuffed Portobello Mushrooms

Serves: 4 | Prep Time: 15 minutes | Cook Time: 25 minutes | Protein per serving: ~20g

Ingredients:

• 4 large portobello mushroom caps, stems and gills removed
• 1 tablespoon olive oil
• 1 bell pepper, sliced
• 1 onion, sliced
• 1 cup black beans, rinsed and drained
• 1 cup corn kernels
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 cup shredded cheese (cheddar or Mexican blend)
• Salt and black pepper to taste
• Toppings: avocado, Greek yogurt, cilantro, lime wedges

Instructions:

1. Preheat oven to 375°F (190°C).
2. Brush mushroom caps with olive oil and place on a baking sheet, gill-side up.
3. Bake for 10 minutes.
4. Meanwhile, heat remaining oil in a skillet over medium-high heat.
5. Add bell pepper and onion. Cook for 5 minutes until softened.
6. Add black beans, corn, chili powder, cumin, salt, and pepper. Cook for 2-3 minutes.
7. Remove mushrooms from oven and fill with the fajita mixture.
8. Top with shredded cheese.
9. Return to oven and bake for 10 minutes until cheese is melted.
10. Serve with desired toppings.

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The Complete 31-Day Meal Plan

Now that you have all the recipes, here’s how they’re organized into a complete 31-day plan:

Week 1

Day	Breakfast	Lunch	Dinner	Snack
1	Smoked Salmon Scramble	Quinoa and Chickpea Salad	Sheet-Pan Lemon-Herb Chicken	Greek yogurt + berries + almonds
2	Cherry-Spinach Smoothie	Leftover Chicken	One-Pan Salmon	Apple + peanut butter
3	High-Protein Oatmeal	Leftover Salmon	Turkey Black Bean Burgers	Hard-boiled egg + pear
4	Avocado Kale Omelet	Leftover Turkey Burger	Shrimp Vegetable Skewers	Cottage cheese + pineapple
5	Greek Yogurt Parfait	Leftover Shrimp Skewers	Chicken Stir-Fry	Walnuts + orange
6	Tofu Scramble	Leftover Chicken Stir-Fry	Lentil Soup	Edamame
7	Protein Pancakes	Leftover Lentil Soup	Grilled Chicken Salad	Almonds + banana

Week 2

Day	Breakfast	Lunch	Dinner	Snack
8	Green Smoothie	Leftover Chicken Salad	Baked Cod + Brussels Sprouts	Pistachios + pear
9	Chia Seed Pudding	Leftover Cod	Turkey Meatballs	Greek yogurt + honey
10	Scrambled Eggs + Turmeric	Leftover Meatballs	Black Bean Corn Salad	Apple + almond butter
11	Protein Waffles	Leftover Bean Salad	Grilled Salmon	Walnuts + banana
12	Oatmeal + Flaxseed	Leftover Salmon	Chicken White Bean Chili	Hard-boiled egg + grapes
13	Cottage Cheese + Peaches	Leftover Chili	Tuna Salad Lettuce Cups	Almonds + orange
14	Protein Smoothie	Leftover Tuna Salad	Sheet-Pan Chicken Fajitas	Cashews + pear

Week 3

Day	Breakfast	Lunch	Dinner	Snack
15	High-Protein Smoothie	Leftover Fajitas	Baked Tilapia	Pecans + banana
16	Greek Yogurt + Granola	Leftover Tilapia	Hearty Vegetable Soup	Hard-boiled egg + grapes
17	Scrambled Eggs + Feta	Leftover Vegetable Soup	Chicken Broccoli Stir-Fry	Apple + peanut butter
18	Oatmeal + Protein Powder	Leftover Stir-Fry	Salmon Burgers	Walnuts + pear
19	Chia Pudding + Mango	Leftover Salmon Burger	Black Bean Soup	Cashews + orange
20	Protein Smoothie	Leftover Black Bean Soup	Grilled Chicken Kabobs	Hard-boiled egg + berries
21	Avocado Toast	Leftover Chicken Kabobs	Lemon Herb Pasta	Almonds + banana

Week 4

Day	Breakfast	Lunch	Dinner	Snack
22	Smoked Salmon Bagel	Leftover Pasta	Turkey Vegetable Chili	Pistachios + pear
23	Greek Yogurt + Chia Seeds	Leftover Chili	Baked Cod	Apple + almond butter
24	Scrambled Eggs + Spinach	Leftover Cod	Chicken Quinoa Bowl	Hard-boiled egg + grapes
25	Tropical Protein Smoothie	Leftover Quinoa Bowl	Grilled Steak	Walnuts + banana
26	Oatmeal + Cinnamon	Leftover Steak	Lentil Vegetable Curry	Almonds + orange
27	Cottage Cheese + Pineapple	Leftover Curry	Tuna Melts	Cashews + pear
28	Protein Smoothie	Leftover Tuna Melts	Sheet-Pan Sausage	Hard-boiled egg + berries

Week 5

Day	Breakfast	Lunch	Dinner	Snack
29	Protein Pancakes	Leftover Sausage	Baked Salmon + Quinoa	Pecans + banana
30	Greek Yogurt + Granola	Leftover Salmon	Minestrone Soup	Apple + peanut butter
31	Scrambled Eggs + Avocado Toast	Leftover Minestrone	Grilled Chicken Caesar	Hard-boiled egg + grapes

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Meal Prep Tips for Success

To make this 31-day plan as easy as possible to follow, consider these meal prep strategies:

Weekly Prep Sessions: Dedicate 2-3 hours each Sunday to prepare components for the week ahead. Cook grains like quinoa and brown rice in bulk, chop vegetables, and prepare any marinades or dressings.

Batch Cooking: Many of the soups, chilis, and casseroles in this plan can be made in double batches and frozen for future weeks. This is especially helpful for busy days when you don’t have time to cook from scratch.

Protein Prep: Cook chicken breasts, hard-boil eggs, and prepare other protein sources at the beginning of the week. Store them properly in the refrigerator and use them throughout the week in various recipes.

Smart Storage: Invest in quality glass containers for storing prepped ingredients and leftovers. Label everything with the date to ensure freshness.

Flexible Swapping: Don’t be afraid to swap meals within the same category. If you’re not in the mood for the scheduled breakfast, choose another breakfast recipe from the plan.

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Shopping List Essentials

To follow this meal plan, you’ll want to keep these staples on hand:

Proteins: Chicken breast, salmon fillets, ground turkey, canned tuna, eggs, Greek yogurt, cottage cheese, tofu, various beans (black, white, chickpeas, lentils)

Vegetables: Spinach, kale, broccoli, asparagus, bell peppers, onions, garlic, tomatoes, sweet potatoes, zucchini, cucumber, carrots, celery

Fruits: Berries (strawberries, blueberries, raspberries, blackberries), bananas, apples, pears, oranges, lemons, cherries

Grains: Quinoa, brown rice, whole-wheat bread, whole-wheat pasta, oats, whole-wheat tortillas

Healthy Fats: Extra virgin olive oil, avocados, nuts (almonds, walnuts, pecans, cashews, pistachios), seeds (chia, flax, pumpkin)

Pantry Staples: Low-sodium broth, canned tomatoes, spices (turmeric, cumin, paprika, cinnamon, oregano, thyme, chili powder), protein powder, almond milk

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Conclusion

Embarking on this 31-day high-protein, anti-inflammatory meal plan is an investment in your long-term health and well-being. By focusing on whole, nutrient-dense foods that reduce inflammation while providing ample protein, you’re giving your body the tools it needs to thrive. The recipes in this plan are designed to be delicious, satisfying, and sustainable, making it easier to stick with healthy eating habits beyond these 31 days.

Remember that this plan is a flexible guide, not a strict prescription. Listen to your body, adjust portion sizes based on your individual needs, and don’t hesitate to modify recipes to suit your taste preferences or dietary requirements. The most important thing is to develop a positive relationship with food and to view healthy eating as a form of self-care rather than restriction.

As you progress through this meal plan, pay attention to how you feel. Many people report increased energy levels, improved digestion, better sleep, reduced joint pain, and enhanced mental clarity when following an anti-inflammatory, high-protein diet. These benefits often become more pronounced as your body adapts to this way of eating.

Whether you’re looking to reduce inflammation, manage your weight, build muscle, or simply feel better in your day-to-day life, this comprehensive meal plan provides you with the recipes and structure you need to succeed. Here’s to your health, vitality, and the delicious journey ahead!

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References

1. Harvard Health Publishing. (2024, March 26). Foods that fight inflammation. Harvard Health. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
2. Moon, J., & Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome, 29(3), 166–173. https://pmc.ncbi.nlm.nih.gov/articles/PMC7539343/
3. Johns Hopkins Medicine. (n.d.). Anti-Inflammatory Diet. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet
4. Harvard Health Publishing. (2023, June 22). How much protein do you need every day? Harvard Health. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
5. National Center for Biotechnology Information. (2023). Anti-Inflammatory Diets. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK597377/

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Disclaimer: This meal plan is for informational purposes only and is not intended as medical advice. Individual nutritional needs vary based on age, sex, activity level, and health status. Please consult with a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have any underlying health conditions or are taking medications.