21 Anti-Inflammatory Dinner Meals For Women

Dinner is a wonderful time to unwind and nourish your body with a meal that not only tastes delicious but also helps to reduce inflammation. For women, a well-chosen anti-inflammatory dinner can play a crucial role in managing hormonal health, supporting the immune system, and promoting restorative sleep. By focusing on lean proteins, healthy fats, and a variety of colorful vegetables, you can create a satisfying evening meal that works with your body to combat chronic inflammation.

This collection of 21 anti-inflammatory dinner recipes offers a range of options, from quick and easy weeknight meals to more elaborate dishes perfect for a weekend. Each recipe is designed to be both flavorful and packed with anti-inflammatory ingredients, helping you to end your day on a healthy and positive note. Whether you’re a fan of fish, chicken, or plant-based meals, you’ll find plenty of inspiration to create delicious and nourishing dinners that will become staples in your anti-inflammatory kitchen.

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Seafood

1. Honey-Mustard Herbed Salmon

This flavorful salmon dish is rich in omega-3 fatty acids, which are well-known for their potent anti-inflammatory properties. The honey-mustard glaze adds a touch of sweetness and tang, while fresh herbs provide additional antioxidants.

Ingredients:

• 2 (6-ounce) salmon fillets
• 1 tablespoon Dijon mustard
• 1 tablespoon honey
• 1 tablespoon chopped fresh herbs (dill, parsley, or chives)
• 1 tablespoon olive oil
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together the Dijon mustard, honey, and fresh herbs.
3. Place the salmon fillets on a baking sheet lined with parchment paper. Brush with olive oil and season with salt and pepper.
4. Spread the honey-mustard mixture over the top of each salmon fillet.
5. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Serve with a side of roasted vegetables or a fresh green salad.

Servings: 2 | Time: 20 minutes

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2. Lemon-Rosemary Salmon

This simple yet elegant salmon recipe is infused with the bright flavors of lemon and rosemary, both of which have anti-inflammatory properties.

Ingredients:

• 2 (6-ounce) salmon fillets
• 1 lemon, thinly sliced
• 2 sprigs of fresh rosemary
• 1 tablespoon olive oil
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet. Drizzle with olive oil and season with salt and pepper.
3. Top each fillet with lemon slices and a sprig of rosemary.
4. Bake for 12-15 minutes, or until the salmon is cooked through.
5. Serve with quinoa and steamed asparagus.

Servings: 2 | Time: 20 minutes

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3. Honey Ginger Glazed Salmon

This Asian-inspired salmon dish is a perfect balance of sweet and savory flavors. Ginger is a powerful anti-inflammatory spice that adds a warm and zesty kick to the glaze.

Ingredients:

• 2 (6-ounce) salmon fillets
• 2 tablespoons honey
• 1 tablespoon soy sauce or tamari
• 1 tablespoon freshly grated ginger
• 1 clove garlic, minced
• 1 teaspoon sesame oil

Instructions:

1. In a small bowl, whisk together the honey, soy sauce, ginger, garlic, and sesame oil.
2. Place the salmon fillets in a shallow dish and pour the marinade over them. Let it marinate for at least 15 minutes.
3. Preheat a skillet or grill to medium-high heat. Cook the salmon for 4-5 minutes on each side, or until cooked through.
4. Serve with brown rice and steamed broccoli.

Servings: 2 | Time: 25 minutes

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Chicken

4. Lemon Herb Chicken with Roasted Vegetables

This one-pan meal is both convenient and delicious. The chicken is seasoned with lemon and herbs, while the roasted vegetables provide a variety of vitamins and antioxidants.

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 cups mixed vegetables, chopped (broccoli, carrots, bell peppers)
• 1 lemon, sliced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and black pepper to taste

Instructions:

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

Servings: 2 | Time: 30 minutes

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5. Turmeric Chicken Stew

This hearty and flavorful stew is packed with anti-inflammatory ingredients like turmeric, ginger, and sweet potatoes.

Ingredients:

• 1 lb boneless, skinless chicken thighs, cut into bite-sized pieces
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon freshly grated ginger
• 1 teaspoon ground turmeric
• ½ teaspoon ground cumin
• 1 large sweet potato, peeled and cubed
• 4 cups chicken broth
• 1 cup chopped kale
• Salt and black pepper to taste

Instructions:

1. Heat olive oil in a large pot or Dutch oven over medium-high heat.
2. Add the chicken and cook until browned on all sides. Remove from the pot and set aside.
3. In the same pot, add the onion and cook until softened.
4. Stir in the garlic, ginger, turmeric, and cumin and cook for another minute.
5. Add the sweet potato and chicken broth. Bring to a boil, then reduce heat and simmer for 15 minutes, or until the sweet potato is tender.
6. Return the chicken to the pot and add the kale. Cook for another 5 minutes, or until the chicken is cooked through and the kale is wilted.
7. Season with salt and pepper to taste before serving.

Servings: 4 | Time: 40 minutes

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6. One-Pan Herb Crusted Salmon with Sweet Potatoes & Greens

This easy one-pan meal is a perfect weeknight dinner. The salmon is crusted with herbs and served with roasted sweet potatoes and greens for a complete and balanced meal.

Ingredients:

• 2 (6-ounce) salmon fillets
• 2 medium sweet potatoes, cut into 1-inch cubes
• 4 cups mixed greens (kale, spinach, chard)
• 2 tablespoons olive oil
• 1 tablespoon chopped fresh herbs (rosemary, thyme, parsley)
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the sweet potatoes with 1 tablespoon of olive oil, salt, and pepper. Roast for 15 minutes.
3. While the sweet potatoes are roasting, rub the salmon fillets with the remaining olive oil and season with the fresh herbs, salt, and pepper.
4. After 15 minutes, add the salmon and mixed greens to the baking sheet with the sweet potatoes. Toss the greens with a little olive oil.
5. Return the baking sheet to the oven and bake for another 10-12 minutes, or until the salmon is cooked through and the sweet potatoes are tender.

Servings: 2 | Time: 30 minutes

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Plant-Based

7. Lentil Shepherd’s Pie

This comforting and hearty shepherd’s pie is made with a savory lentil and vegetable filling and topped with creamy mashed sweet potatoes.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• 2 large sweet potatoes, peeled and cubed
• 2 tablespoons plant-based milk
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a large pot, boil the sweet potatoes until tender. Drain and mash with the plant-based milk, salt, and pepper.
3. While the sweet potatoes are cooking, heat the olive oil in a large skillet over medium heat. Add the onion, carrots, and celery and cook until softened.
4. Stir in the garlic and thyme and cook for another minute.
5. Add the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender and the liquid has thickened.
6. Pour the lentil mixture into a baking dish and top with the mashed sweet potatoes.
7. Bake for 15-20 minutes, or until the top is lightly browned.

Servings: 4 | Time: 45 minutes

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8. Black Bean Stuffed Sweet Potatoes

These stuffed sweet potatoes are a simple and satisfying meal, packed with fiber, plant-based protein, and anti-inflammatory spices.

Ingredients:

• 2 large sweet potatoes
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup corn (fresh or frozen)
• ½ cup salsa
• 1 teaspoon chili powder
• ½ teaspoon cumin
• Toppings: avocado, cilantro, lime wedges

Instructions:

1. Preheat oven to 400°F (200°C). Pierce the sweet potatoes with a fork and bake for 45-60 minutes, or until tender.
2. While the sweet potatoes are baking, combine the black beans, corn, salsa, chili powder, and cumin in a small saucepan. Cook over medium heat until warmed through.
3. Once the sweet potatoes are cooked, slice them open and fluff the insides with a fork.
4. Top with the black bean mixture and your favorite toppings.

Servings: 2 | Time: 1 hour

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9. Sheet Pan Tofu and Veggies

This easy one-pan meal is a great way to get a variety of colorful vegetables and plant-based protein.

Ingredients:

• 1 (14-ounce) block of extra-firm tofu, pressed and cubed
• 2 cups mixed vegetables, chopped (broccoli, bell peppers, red onion)
• 2 tablespoons soy sauce or tamari
• 1 tablespoon olive oil
• 1 teaspoon sesame oil
• 1 teaspoon grated ginger

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together the soy sauce, olive oil, sesame oil, and ginger.
3. On a large baking sheet, toss the tofu and vegetables with the marinade until evenly coated.
4. Bake for 20-25 minutes, or until the tofu is golden and the vegetables are tender.
5. Serve with brown rice or quinoa.

Servings: 2 | Time: 30 minutes

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10. Shrimp Scampi with Zucchini Noodles

This lightened-up version of shrimp scampi uses zucchini noodles instead of pasta for a low-carb, nutrient-dense meal. Shrimp is a good source of lean protein and astaxanthin, an antioxidant with anti-inflammatory properties.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 4 medium zucchini, spiralized
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• ¼ cup dry white wine or vegetable broth
• 2 tablespoons lemon juice
• 2 tablespoons chopped fresh parsley
• Red pepper flakes to taste
• Salt and black pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium-high heat.
2. Add the garlic and red pepper flakes and cook for 30 seconds until fragrant.
3. Add the shrimp and cook for 2-3 minutes, until pink and opaque. Remove the shrimp from the skillet and set aside.
4. Add the white wine (or broth) and lemon juice to the skillet, scraping up any browned bits from the bottom of the pan.
5. Add the zucchini noodles and cook for 2-3 minutes, until tender-crisp.
6. Return the shrimp to the skillet and toss with the zucchini noodles and parsley.
7. Season with salt and pepper to taste and serve immediately.

Servings: 2 | Time: 15 minutes

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11. Garlic Herb Turkey Meatballs

These flavorful turkey meatballs are made with fresh herbs and garlic, and they are baked instead of fried for a healthier option. Serve them with zucchini noodles or a side of roasted vegetables.

Ingredients:

• 1 lb ground turkey
• ½ cup almond flour
• ¼ cup chopped fresh parsley
• 2 cloves garlic, minced
• 1 egg, beaten
• 1 teaspoon dried oregano
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine the ground turkey, almond flour, parsley, garlic, egg, oregano, salt, and pepper.
3. Mix until just combined, being careful not to overmix.
4. Form the mixture into 1-inch meatballs and place them on a baking sheet lined with parchment paper.
5. Bake for 15-20 minutes, or until cooked through and lightly browned.

Servings: 4 | Time: 25 minutes

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12. Vegan Curry with Chickpeas and Spinach

This creamy and flavorful vegan curry is packed with anti-inflammatory spices like turmeric and ginger. It’s a quick and easy one-pot meal that is perfect for a weeknight dinner.

Ingredients:

• 1 tablespoon coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1 tablespoon curry powder
• 1 teaspoon ground turmeric
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 (14-ounce) can full-fat coconut milk
• 4 cups fresh spinach
• 1 tablespoon lime juice
• Salt and black pepper to taste

Instructions:

1. Heat coconut oil in a large skillet or pot over medium heat.
2. Add the onion and cook until softened.
3. Stir in the garlic, ginger, curry powder, and turmeric and cook for another minute until fragrant.
4. Add the chickpeas and coconut milk. Bring to a simmer and cook for 10 minutes.
5. Stir in the spinach and cook until wilted.
6. Remove from heat and stir in the lime juice. Season with salt and pepper to taste.
7. Serve with brown rice or quinoa.

Servings: 4 | Time: 25 minutes

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13. Chicken and Vegetable Stir-fry

This quick and easy stir-fry is a great way to get a variety of colorful vegetables into your diet. The garlic and ginger in the sauce provide additional anti-inflammatory benefits.

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 2 cups mixed vegetables (broccoli, bell peppers, snap peas)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 2 tablespoons soy sauce or tamari
• 1 tablespoon honey or maple syrup

Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add the chicken and cook until browned and cooked through.
3. Add the vegetables and cook for 3-5 minutes, until tender-crisp.
4. In a small bowl, whisk together the garlic, ginger, soy sauce, and honey.
5. Pour the sauce over the chicken and vegetables and toss to combine.
6. Serve with brown rice or quinoa.

Servings: 2 | Time: 20 minutes

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14. Baked Cod with Lemon and Garlic

This simple and elegant baked cod is a light and healthy dinner option. Cod is a good source of lean protein and omega-3 fatty acids.

Ingredients:

• 2 (6-ounce) cod fillets
• 1 lemon, thinly sliced
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon chopped fresh parsley
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place the cod fillets on a baking sheet. Drizzle with olive oil and season with salt and pepper.
3. Top each fillet with minced garlic and lemon slices.
4. Bake for 10-12 minutes, or until the cod is cooked through and flakes easily with a fork.
5. Garnish with fresh parsley before serving.

Servings: 2 | Time: 15 minutes

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15. Lentil and Vegetable Stew

This hearty and comforting stew is packed with fiber, plant-based protein, and a variety of colorful vegetables.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 (14.5-ounce) can diced tomatoes
• 1 teaspoon dried thyme
• 2 cups chopped kale or spinach
• Salt and black pepper to taste

Instructions:

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

Servings: 4 | Time: 50 minutes

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16. Sheet Pan Sausage and Veggies

This easy one-pan meal is a great option for a busy weeknight. Choose a high-quality chicken or turkey sausage to keep it lean and healthy.

Ingredients:

• 1 lb chicken or turkey sausage, sliced
• 2 cups chopped mixed vegetables (broccoli, bell peppers, onions)
• 1 tablespoon olive oil
• 1 teaspoon Italian seasoning
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the sausage and vegetables with olive oil, Italian seasoning, salt, and pepper.
3. Bake for 20-25 minutes, or until the sausage is browned and the vegetables are tender.

Servings: 4 | Time: 30 minutes

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17. Stuffed Bell Peppers

These colorful stuffed bell peppers are a fun and delicious way to get your daily dose of vegetables. You can use quinoa, brown rice, or ground turkey for the filling.

Ingredients:

• 4 bell peppers, any color
• 1 cup cooked quinoa or brown rice
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup corn
• ½ cup salsa
• 1 teaspoon chili powder
• ½ cup shredded cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cut the bell peppers in half and remove the seeds.
3. In a bowl, combine the quinoa, black beans, corn, salsa, and chili powder.
4. Spoon the mixture into the bell pepper halves and top with cheese, if using.
5. Place the stuffed peppers in a baking dish and bake for 20-25 minutes, or until the peppers are tender and the filling is heated through.

Servings: 4 | Time: 35 minutes

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18. Chicken and Broccoli Pasta

This simple pasta dish is made with whole-wheat pasta, lean chicken, and plenty of broccoli for a balanced and satisfying meal.

Ingredients:

• 8 ounces whole-wheat pasta
• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 2 cups broccoli florets
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Red pepper flakes to taste
• Salt and black pepper to taste
• Grated Parmesan cheese for serving (optional)

Instructions:

1. Cook the pasta according to package directions.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium-high heat.
3. Add the chicken and cook until browned and cooked through.
4. Add the broccoli and garlic to the skillet and cook for 3-5 minutes, until the broccoli is tender-crisp.
5. Drain the pasta and add it to the skillet with the chicken and broccoli.
6. Toss to combine and season with red pepper flakes, salt, and pepper.
7. Serve with grated Parmesan cheese, if desired.

Servings: 4 | Time: 25 minutes

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19. Blackened Fish Tacos

These flavorful fish tacos are a healthy and delicious dinner option. The blackened seasoning adds a spicy kick, while the avocado provides a creamy and cooling contrast.

Ingredients:

• 1 lb white fish fillets (cod, tilapia, or mahi-mahi)
• 1 tablespoon blackened seasoning
• 1 tablespoon olive oil
• 8 small corn or whole-wheat tortillas
• Toppings: shredded cabbage, avocado, cilantro, lime wedges

Instructions:

1. Rub the fish fillets with the blackened seasoning.
2. Heat the olive oil in a skillet over medium-high heat. Cook the fish for 3-4 minutes on each side, until cooked through and flaky.
3. Warm the tortillas in a dry skillet or microwave.
4. Flake the fish into bite-sized pieces and divide it among the tortillas.
5. Top with your favorite toppings and serve immediately.

Servings: 4 | Time: 15 minutes

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20. Turkey and Vegetable Skewers

These colorful skewers are a fun and easy way to grill or bake your dinner. The turkey provides lean protein, while the vegetables add a variety of vitamins and antioxidants.

Ingredients:

• 1 lb turkey breast, cut into 1-inch cubes
• 2 cups mixed vegetables, cut into 1-inch pieces (bell peppers, zucchini, cherry tomatoes, onion)
• 2 tablespoons olive oil
• 1 teaspoon paprika
• ½ teaspoon garlic powder
• Salt and black pepper to taste

Instructions:

1. Preheat grill or oven to 400°F (200°C).
2. In a large bowl, toss the turkey and vegetables with olive oil, paprika, garlic powder, salt, and pepper.
3. Thread the turkey and vegetables onto skewers.
4. Grill or bake for 10-15 minutes, turning occasionally, until the turkey is cooked through and the vegetables are tender.

Servings: 4 | Time: 25 minutes

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21. Roasted Root Vegetable Medley

This simple and rustic dish is a celebration of root vegetables. Roasting brings out their natural sweetness, and the herbs add a savory and aromatic flavor.

Ingredients:

• 4 cups mixed root vegetables, peeled and chopped (carrots, sweet potatoes, parsnips, beets)
• 2 tablespoons olive oil
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the root vegetables with olive oil, rosemary, thyme, salt, and pepper.
3. Roast for 30-40 minutes, or until the vegetables are tender and caramelized, stirring halfway through.

Servings: 4 | Time: 45 minutes

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Conclusion

Ending your day with a nourishing, anti-inflammatory dinner is a powerful act of self-care. The 21 recipes in this collection are designed to make healthy eating both enjoyable and accessible. By incorporating these meals into your weekly rotation, you can take a proactive approach to managing inflammation, supporting your hormonal health, and promoting overall well-being. Remember to listen to your body, choose the recipes that appeal to you most, and enjoy the process of creating delicious and healing meals in your own kitchen.