Eating a diet rich in anti-inflammatory foods and high in protein is a powerful way to boost your overall health, increase your energy levels, and reduce your risk of chronic diseases. This comprehensive guide provides 30 delicious and easy-to-follow recipes for breakfast, lunch, and dinner, all designed to help you combat inflammation and meet your protein needs.

From energizing breakfasts to satisfying lunches and nourishing dinners, these recipes are packed with nutrient-dense ingredients like lean proteins, healthy fats, colorful fruits and vegetables, and powerful anti-inflammatory spices. Whether you are looking to improve your well-being, manage a health condition, or simply enjoy delicious and healthy food, this collection of recipes has something for everyone.

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10 Anti-Inflammatory High-Protein Breakfast Meals to Start Your Day Right

A well-balanced breakfast can set the tone for your entire day, providing you with the energy and nutrients you need to thrive. For those looking to combat inflammation and support overall health, a breakfast rich in protein and anti-inflammatory ingredients is an excellent choice. Chronic inflammation is linked to a variety of health issues, so starting your day with a meal that actively works to reduce it can have a significant positive impact on your well-being. This article presents 10 delicious and easy-to-prepare high-protein, anti-inflammatory breakfast recipes that are packed with flavor and health benefits.

These recipes are designed to be both nutritious and satisfying, featuring a variety of ingredients known for their anti-inflammatory properties, such as leafy greens, berries, nuts, seeds, and healthy fats. Each meal also provides a substantial amount of protein to help keep you feeling full and energized throughout the morning.

1. Quinoa Breakfast Bowl with Berries and Almonds

Quinoa is a complete protein, making it an excellent base for a hearty and nutritious breakfast bowl. This recipe is packed with antioxidants from the berries and healthy fats from the almonds.

Ingredient	Amount
Cooked quinoa	1 cup
Mixed berries (fresh or frozen)	1/2 cup
Sliced almonds	2 tablespoons
Chia seeds	1 tablespoon
Unsweetened almond milk	1/4 cup
Cinnamon	1/2 teaspoon
Honey or maple syrup (optional)	1 teaspoon

Instructions:

1. In a bowl, combine the cooked quinoa, mixed berries, sliced almonds, and chia seeds.
2. Pour the almond milk over the quinoa mixture and stir to combine.
3. Sprinkle with cinnamon and drizzle with honey or maple syrup, if desired.
4. Serve immediately and enjoy.

2. Savory Chickpea and Spinach Scramble

This plant-based scramble is a fantastic alternative to eggs, offering a healthy dose of protein and fiber from the chickpeas. Turmeric adds a vibrant color and a powerful anti-inflammatory boost.

Ingredient	Amount
Canned chickpeas, rinsed and drained	1 can (15 ounces)
Olive oil	1 tablespoon
Onion, chopped	1/2
Garlic, minced	2 cloves
Turmeric	1 teaspoon
Cumin	1/2 teaspoon
Fresh spinach	2 cups
Salt and pepper	to taste
Avocado, sliced	1/2

Instructions:

1. In a bowl, mash the chickpeas with a fork or potato masher to your desired consistency.
2. Heat the olive oil in a skillet over medium heat. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic, turmeric, and cumin, and cook for another minute until fragrant.
4. Add the mashed chickpeas and cook for 5-7 minutes, stirring occasionally, until heated through.
5. Stir in the spinach and cook until wilted.
6. Season with salt and pepper to taste.
7. Serve hot with sliced avocado on top.

3. Smoked Salmon and Avocado Toast

This classic breakfast is elevated with the addition of smoked salmon, which is rich in anti-inflammatory omega-3 fatty acids. Choose a high-quality whole-grain bread for added fiber and nutrients.

Ingredient	Amount
Whole-grain bread	2 slices
Avocado	1
Smoked salmon	4 ounces
Red onion, thinly sliced	2 tablespoons
Capers	1 tablespoon
Fresh dill, chopped	1 tablespoon
Lemon juice	1 teaspoon

Instructions:

1. Toast the bread to your desired level of crispness.
2. While the bread is toasting, mash the avocado in a small bowl and stir in the lemon juice.
3. Spread the mashed avocado evenly over the toast.
4. Top with smoked salmon, red onion, capers, and fresh dill.
5. Serve immediately.

4. Turmeric Tofu Scramble with Black Beans and Avocado

A flavorful and satisfying vegan scramble that is packed with protein and anti-inflammatory goodness. The black beans add a great source of fiber and plant-based protein.

Ingredient	Amount
Firm tofu, pressed	1 block (14 ounces)
Olive oil	1 tablespoon
Onion, chopped	1/2
Bell pepper, chopped	1/2
Turmeric	1 teaspoon
Black beans, rinsed and drained	1/2 cup
Salt and pepper	to taste
Avocado, diced	1/2
Cilantro, chopped	2 tablespoons

Instructions:

1. Crumble the tofu into a bowl.
2. Heat the olive oil in a skillet over medium heat. Add the onion and bell pepper and cook until softened.
3. Add the crumbled tofu and turmeric to the skillet and cook for 5-7 minutes, stirring occasionally.
4. Stir in the black beans and cook until heated through.
5. Season with salt and pepper to taste.
6. Top with diced avocado and chopped cilantro before serving.

5. Greek Yogurt Parfait with Walnuts, Blueberries, and Chia Seeds

A quick and easy breakfast that is packed with protein, healthy fats, and antioxidants. The probiotics in the Greek yogurt also support gut health.

Ingredient	Amount
Plain Greek yogurt	1 cup
Blueberries	1/2 cup
Walnuts, chopped	1/4 cup
Chia seeds	1 tablespoon
Honey or maple syrup (optional)	1 teaspoon

Instructions:

1. In a glass or jar, layer the Greek yogurt, blueberries, walnuts, and chia seeds.
2. Repeat the layers until all ingredients are used.
3. Drizzle with honey or maple syrup, if desired.
4. Serve immediately or store in the refrigerator for a grab-and-go breakfast.

6. Sweet Potato and Kale Hash with Poached Eggs

A hearty and nutrient-dense breakfast hash that is perfect for a weekend brunch. The sweet potatoes provide complex carbohydrates for sustained energy, while the kale and eggs offer a wealth of vitamins and protein.

Ingredient	Amount
Sweet potato, peeled and diced	1 large
Olive oil	2 tablespoons
Kale, chopped	2 cups
Onion, chopped	1/2
Eggs	2
Salt and pepper	to taste

Instructions:

1. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the sweet potato and cook for 10-15 minutes, or until tender and lightly browned.
2. Add the onion and kale to the skillet and cook until the onion is softened and the kale is wilted.
3. While the hash is cooking, poach the eggs in a separate pot of simmering water.
4. Season the hash with salt and pepper to taste.
5. Divide the hash between two plates and top each with a poached egg.

7. Anti-Inflammatory Smoothie with Spinach, Mango, and Ginger

A refreshing and easy-to-digest smoothie that is packed with anti-inflammatory ingredients. The ginger adds a spicy kick and soothes the digestive system.

Ingredient	Amount
Fresh spinach	2 cups
Frozen mango chunks	1 cup
Unsweetened almond milk	1 cup
Fresh ginger, grated	1 teaspoon
Chia seeds	1 tablespoon
Protein powder (optional)	1 scoop

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

8. Mushroom and Spinach Omelet with Feta Cheese

A classic omelet gets an anti-inflammatory upgrade with the addition of mushrooms and spinach. The feta cheese adds a salty, savory flavor and a boost of protein.

Ingredient	Amount
Eggs	3
Mushrooms, sliced	1/2 cup
Fresh spinach	1 cup
Feta cheese, crumbled	1/4 cup
Olive oil	1 teaspoon
Salt and pepper	to taste

Instructions:

1. In a small bowl, whisk the eggs with a pinch of salt and pepper.
2. Heat the olive oil in a non-stick skillet over medium heat. Add the mushrooms and cook until browned.
3. Add the spinach and cook until wilted.
4. Pour the whisked eggs over the vegetables in the skillet.
5. As the eggs begin to set, gently lift the edges to allow the uncooked egg to flow underneath.
6. When the eggs are almost set, sprinkle the feta cheese over one half of the omelet.
7. Fold the other half of the omelet over the cheese and cook for another minute, or until the cheese is melted.
8. Slide the omelet onto a plate and serve immediately.

9. Overnight Oats with Cherries, Almonds, and Cinnamon

A convenient and delicious make-ahead breakfast that is perfect for busy mornings. The tart cherries are a fantastic source of anti-inflammatory compounds.

Ingredient	Amount
Rolled oats	1/2 cup
Unsweetened almond milk	1/2 cup
Frozen tart cherries	1/4 cup
Sliced almonds	2 tablespoons
Chia seeds	1 tablespoon
Cinnamon	1/2 teaspoon

Instructions:

1. In a jar or container with a lid, combine all ingredients and stir well.
2. Cover and refrigerate for at least 4 hours, or overnight.
3. In the morning, stir the oats and add a splash of almond milk if needed to reach your desired consistency.
4. Enjoy cold, or heat in the microwave for a warm breakfast.

10. Breakfast Burrito with Black Beans, Eggs, and Avocado

A filling and satisfying breakfast burrito that is packed with protein, fiber, and healthy fats. This is a great option for a weekend breakfast or can be prepped in advance for a quick weekday meal.

Ingredient	Amount
Whole-wheat tortilla	1 large
Eggs, scrambled	2
Black beans, rinsed and drained	1/4 cup
Avocado, sliced	1/4
Salsa	2 tablespoons
Shredded cheese (optional)	2 tablespoons

Instructions:

1. Warm the tortilla in a dry skillet or in the microwave.
2. Layer the scrambled eggs, black beans, avocado, salsa, and cheese (if using) down the center of the tortilla.
3. Fold in the sides of the tortilla and then roll it up tightly.
4. Serve immediately or wrap in foil to take on the go.

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10 Delicious Anti-Inflammatory, High-Protein Lunch Recipes

Lunch is a crucial meal to refuel your body and mind for the rest of the day. Opting for a lunch that is high in protein and packed with anti-inflammatory ingredients can help you maintain energy levels, stay focused, and combat chronic inflammation. This article provides 10 delicious and easy-to-prepare lunch recipes that are designed to be both nutritious and satisfying.

These recipes feature a variety of anti-inflammatory foods, including fatty fish, leafy greens, colorful vegetables, legumes, and healthy fats. Each meal is also rich in protein to help you feel full and energized throughout the afternoon.

1. Lentil Salad with Salmon and Lemon-Herb Vinaigrette

This refreshing salad is a nutritional powerhouse, combining protein-rich salmon and fiber-packed lentils with a zesty lemon-herb vinaigrette.

Ingredient	Amount
Cooked lentils	1 cup
Cooked salmon fillet, flaked	4 ounces
Cherry tomatoes, halved	1/2 cup
Cucumber, diced	1/2 cup
Red onion, thinly sliced	1/4 cup
Fresh parsley, chopped	2 tablespoons
For the Vinaigrette:
Olive oil	3 tablespoons
Lemon juice	2 tablespoons
Dijon mustard	1 teaspoon
Salt and pepper	to taste

Instructions:

1. In a large bowl, combine the cooked lentils, flaked salmon, cherry tomatoes, cucumber, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, and Dijon mustard to create the vinaigrette. Season with salt and pepper.
3. Pour the vinaigrette over the lentil and salmon mixture and toss gently to combine.
4. Serve immediately or chill for later.

2. Chicken and Quinoa Bowl with Roasted Vegetables

A versatile and customizable bowl that is perfect for meal prep. The combination of chicken, quinoa, and roasted vegetables provides a balanced and satisfying meal.

Ingredient	Amount
Cooked quinoa	1 cup
Grilled chicken breast, sliced	4 ounces
Roasted vegetables (broccoli, bell peppers, zucchini)	1 cup
Avocado, sliced	1/2
Tahini dressing	2 tablespoons

Instructions:

1. Assemble the bowl by starting with a base of quinoa.
2. Top with the sliced grilled chicken, roasted vegetables, and sliced avocado.
3. Drizzle with tahini dressing before serving.

3. Mediterranean Chickpea Salad

This vibrant and flavorful salad is packed with plant-based protein and fresh vegetables. It’s a light yet filling option for a healthy lunch.

Ingredient	Amount
Canned chickpeas, rinsed and drained	1 can (15 ounces)
Cucumber, diced	1 cup
Tomatoes, diced	1 cup
Red onion, finely chopped	1/2 cup
Kalamata olives, halved	1/4 cup
Feta cheese, crumbled	1/4 cup
Fresh parsley, chopped	1/4 cup
For the Dressing:
Olive oil	3 tablespoons
Lemon juice	2 tablespoons
Dried oregano	1 teaspoon
Salt and pepper	to taste

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, tomatoes, red onion, olives, feta cheese, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, and oregano. Season with salt and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately or let it marinate in the refrigerator for at least 30 minutes to enhance the flavors.

4. Spicy Tuna-Stuffed Avocados

A low-carb, high-protein lunch that is both creamy and spicy. The healthy fats from the avocado and the omega-3s from the tuna make this a highly anti-inflammatory meal.

Ingredient	Amount
Avocados, halved and pitted	2
Canned tuna in water, drained	1 can (5 ounces)
Mayonnaise (made with avocado or olive oil)	2 tablespoons
Sriracha or other hot sauce	1 teaspoon (or to taste)
Green onion, chopped	1 tablespoon
Salt and pepper	to taste

Instructions:

1. Scoop out a small amount of the avocado flesh from each half to create a larger well for the filling.
2. In a small bowl, combine the tuna, mayonnaise, sriracha, and green onion. Mix well.
3. Season the tuna salad with salt and pepper to taste.
4. Fill the avocado halves with the spicy tuna salad.
5. Serve immediately.

5. Turkey and Veggie Wraps with Hummus

A quick and easy lunch option that is perfect for on-the-go. The whole-wheat tortilla provides fiber, while the turkey and hummus offer a good source of protein.

Ingredient	Amount
Whole-wheat tortillas	2
Hummus	1/4 cup
Sliced turkey breast	6 ounces
Spinach	1 cup
Shredded carrots	1/2 cup
Sliced bell peppers	1/2 cup

Instructions:

1. Spread a layer of hummus on each tortilla.
2. Top with the sliced turkey, spinach, shredded carrots, and sliced bell peppers.
3. Roll up the tortillas tightly and slice in half, if desired.
4. Serve immediately.

6. Black Bean Burgers on Whole-Wheat Buns

A hearty and satisfying plant-based burger that is packed with fiber and protein. Serve with a side of sweet potato fries for a complete and delicious meal.

Ingredient	Amount
Canned black beans, rinsed and drained	1 can (15 ounces)
Breadcrumbs	1/2 cup
Onion, finely chopped	1/4 cup
Cumin	1 teaspoon
Chili powder	1/2 teaspoon
Salt and pepper	to taste
Olive oil	1 tablespoon
Whole-wheat buns	4
Toppings: lettuce, tomato, onion, avocado	as desired

Instructions:

1. In a bowl, mash the black beans until they are partially broken down.
2. Add the breadcrumbs, onion, cumin, chili powder, salt, and pepper. Mix until well combined.
3. Form the mixture into 4 patties.
4. Heat the olive oil in a skillet over medium heat. Cook the patties for 4-5 minutes on each side, or until golden brown and heated through.
5. Serve the burgers on whole-wheat buns with your favorite toppings.

7. Shrimp and Avocado Salad

A light and refreshing salad that is full of flavor and nutrients. The combination of shrimp and avocado provides a great source of protein and healthy fats.

Ingredient	Amount
Cooked shrimp, peeled and deveined	8 ounces
Avocado, diced	1
Red onion, finely chopped	1/4 cup
Cilantro, chopped	2 tablespoons
Lime juice	2 tablespoons
Salt and pepper	to taste

Instructions:

1. In a medium bowl, combine the shrimp, avocado, red onion, and cilantro.
2. Drizzle with lime juice and toss gently to combine.
3. Season with salt and pepper to taste.
4. Serve immediately on a bed of lettuce or with whole-grain crackers.

8. Tofu and Broccoli Stir-Fry

A quick and easy vegan stir-fry that is packed with plant-based protein and anti-inflammatory broccoli. Serve over brown rice or quinoa for a complete meal.

Ingredient	Amount
Firm tofu, pressed and cubed	1 block (14 ounces)
Broccoli florets	2 cups
Soy sauce or tamari	3 tablespoons
Sesame oil	1 tablespoon
Ginger, grated	1 teaspoon
Garlic, minced	2 cloves
Cooked brown rice or quinoa	for serving

Instructions:

1. In a small bowl, whisk together the soy sauce, sesame oil, ginger, and garlic.
2. Heat a large skillet or wok over medium-high heat. Add the tofu and cook until golden brown on all sides.
3. Add the broccoli to the skillet and cook for 3-5 minutes, or until tender-crisp.
4. Pour the sauce over the tofu and broccoli and stir to coat.
5. Serve the stir-fry over brown rice or quinoa.

9. Curried Chicken Salad with Grapes and Walnuts

A flavorful twist on classic chicken salad, with the addition of anti-inflammatory curry powder, sweet grapes, and crunchy walnuts.

Ingredient	Amount
Cooked chicken breast, shredded	2 cups
Mayonnaise (made with avocado or olive oil)	1/4 cup
Curry powder	1 tablespoon
Grapes, halved	1/2 cup
Walnuts, chopped	1/4 cup
Celery, finely chopped	1/4 cup
Salt and pepper	to taste

Instructions:

1. In a medium bowl, combine the shredded chicken, mayonnaise, and curry powder. Mix well.
2. Gently stir in the grapes, walnuts, and celery.
3. Season with salt and pepper to taste.
4. Serve on whole-grain bread, in a lettuce wrap, or with crackers.

10. Sweet Potato Loaded with Black Beans, Avocado, and Lime Crema

A satisfying and nutrient-dense meal that is both delicious and visually appealing. The sweet potato provides complex carbohydrates, while the black beans and avocado add protein and healthy fats.

Ingredient	Amount
Sweet potatoes, baked	2
Black beans, rinsed and drained	1 cup
Avocado, diced	1
For the Lime Crema:
Greek yogurt or sour cream	1/4 cup
Lime juice	1 tablespoon
Salt	a pinch

Instructions:

1. Split the baked sweet potatoes lengthwise and fluff the insides with a fork.
2. Top the sweet potatoes with the black beans and diced avocado.
3. In a small bowl, whisk together the Greek yogurt, lime juice, and salt to make the lime crema.
4. Drizzle the lime crema over the loaded sweet potatoes.
5. Serve immediately.

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10 Satisfying Anti-Inflammatory, High-Protein Dinner Recipes

Dinner is a time to unwind and nourish your body after a long day. Choosing a meal that is both delicious and beneficial for your health can make a significant difference in how you feel. An anti-inflammatory, high-protein dinner can help reduce inflammation, support muscle repair, and promote a restful night’s sleep. This article offers 10 satisfying dinner recipes that are packed with flavor and powerful anti-inflammatory ingredients.

These recipes feature a variety of lean proteins, colorful vegetables, and healthy fats, all of which work together to combat inflammation and support your overall well-being. From hearty soups to flavorful stir-fries, there is a recipe here to suit every palate.

1. Sheet Pan Lemon-Herb Salmon with Asparagus and Cherry Tomatoes

This one-pan meal is not only easy to make and clean up, but it’s also incredibly nutritious. Salmon is an excellent source of anti-inflammatory omega-3 fatty acids, while asparagus and cherry tomatoes provide a wealth of vitamins and antioxidants.

Ingredient	Amount
Salmon fillets	2 (6 ounces each)
Asparagus, trimmed	1 bunch
Cherry tomatoes	1 pint
Olive oil	2 tablespoons
Lemon, sliced	1
Fresh dill, chopped	2 tablespoons
Salt and pepper	to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Place the salmon fillets in the center of the baking sheet. Arrange the asparagus and cherry tomatoes around the salmon.
3. Drizzle everything with olive oil and season with salt and pepper. Top the salmon with lemon slices and fresh dill.
4. Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.
5. Serve immediately.

2. Hearty Lentil and Vegetable Soup

A warm and comforting soup that is packed with plant-based protein and fiber. This soup is perfect for a chilly evening and can be made in a large batch for easy meal prep.

Ingredient	Amount
Olive oil	2 tablespoons
Onion, chopped	1
Carrots, chopped	2
Celery, chopped	2 stalks
Garlic, minced	3 cloves
Vegetable broth	6 cups
Brown or green lentils, rinsed	1 cup
Diced tomatoes, canned	1 can (14.5 ounces)
Turmeric	1 teaspoon
Cumin	1 teaspoon
Kale or spinach, chopped	2 cups
Salt and pepper	to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
2. Add the garlic, turmeric, and cumin and cook for another minute until fragrant.
3. Pour in the vegetable broth and add the lentils and diced tomatoes. Bring to a boil, then reduce the 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.
6. Serve hot.

3. Chicken and Broccoli Stir-Fry with Ginger and Garlic

A classic stir-fry that is quick, easy, and full of flavor. The ginger and garlic provide a powerful anti-inflammatory punch, while the chicken and broccoli offer a great source of protein and nutrients.

Ingredient	Amount
Chicken breast, cut into bite-sized pieces	1 pound
Broccoli florets	3 cups
Soy sauce or tamari	1/4 cup
Honey or maple syrup	2 tablespoons
Sesame oil	1 tablespoon
Fresh ginger, grated	1 tablespoon
Garlic, minced	3 cloves
Cooked brown rice or quinoa	for serving

Instructions:

1. In a small bowl, whisk together the soy sauce, honey, sesame oil, ginger, and garlic.
2. Heat a large skillet or wok over medium-high heat. Add the chicken and cook until browned and cooked through.
3. Add the broccoli to the skillet and cook for 3-5 minutes, or until tender-crisp.
4. Pour the sauce over the chicken and broccoli and stir to coat. Cook for another 1-2 minutes until the sauce has thickened slightly.
5. Serve the stir-fry over brown rice or quinoa.

4. Zucchini Noodles with Pesto and Cherry Tomatoes

A light and refreshing low-carb pasta alternative that is full of flavor. The pesto provides healthy fats from the pine nuts and olive oil, while the cherry tomatoes add a burst of sweetness and antioxidants.

Ingredient	Amount
Zucchini, spiralized	4 medium
Pesto	1/2 cup
Cherry tomatoes, halved	1 cup
Grilled chicken or shrimp (optional)	for extra protein
Parmesan cheese, grated	for topping

Instructions:

1. In a large bowl, toss the zucchini noodles with the pesto until evenly coated.
2. Add the cherry tomatoes and grilled chicken or shrimp, if using, and toss to combine.
3. Top with grated Parmesan cheese before serving.
4. Serve immediately.

5. Turkey Meatballs with Marinara Sauce and Whole-Wheat Pasta

A healthier take on a classic comfort food. The turkey meatballs are leaner than their beef counterparts, and the whole-wheat pasta provides extra fiber.

Ingredient	Amount
Ground turkey	1 pound
Breadcrumbs	1/2 cup
Egg	1
Dried oregano	1 teaspoon
Salt and pepper	to taste
Marinara sauce	1 jar (24 ounces)
Whole-wheat spaghetti or penne	8 ounces, cooked

Instructions:

1. In a large bowl, combine the ground turkey, breadcrumbs, egg, oregano, salt, and pepper. Mix until just combined, being careful not to overmix.
2. Form the mixture into meatballs, about 1-2 inches in diameter.
3. Heat a large skillet over medium-high heat. Add the meatballs and cook until browned on all sides.
4. Pour the marinara sauce over the meatballs. Bring to a simmer, then reduce the heat and cook for 15-20 minutes, or until the meatballs are cooked through.
5. Serve the meatballs and sauce over the cooked whole-wheat pasta.

6. Black Bean and Sweet Potato Chili

A hearty and flavorful vegetarian chili that is packed with fiber, protein, and anti-inflammatory spices. This is a great meal to make ahead of time, as the flavors will meld and deepen overnight.

Ingredient	Amount
Olive oil	2 tablespoons
Onion, chopped	1
Bell pepper, chopped	1
Garlic, minced	3 cloves
Sweet potatoes, peeled and diced	2
Black beans, rinsed and drained	2 cans (15 ounces each)
Diced tomatoes, canned	1 can (28 ounces)
Chili powder	2 tablespoons
Cumin	1 tablespoon
Smoked paprika	1 teaspoon
Salt and pepper	to taste
Toppings: avocado, cilantro, Greek yogurt	as desired

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and bell pepper and cook until softened.
2. Add the garlic and cook for another minute until fragrant.
3. Add the sweet potatoes, black beans, diced tomatoes, chili powder, cumin, and smoked paprika. Stir to combine.
4. Bring to a boil, then reduce the heat and simmer for 30-40 minutes, or until the sweet potatoes are tender.
5. Season with salt and pepper to taste.
6. Serve hot with your favorite toppings.

7. Baked Cod with Roasted Red Pepper Sauce and Broccoli

A simple and elegant dinner that is both healthy and delicious. The roasted red pepper sauce is a flavorful and nutrient-rich alternative to creamy sauces.

Ingredient	Amount
Cod fillets	2 (6 ounces each)
Broccoli florets	2 cups
Jarred roasted red peppers, drained	1 jar (12 ounces)
Garlic	1 clove
Olive oil	1 tablespoon
Salt and pepper	to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the cod fillets and broccoli florets on a baking sheet. Drizzle with olive oil and season with salt and pepper.
3. Bake for 15-20 minutes, or until the cod is cooked through and the broccoli is tender.
4. While the cod and broccoli are baking, make the roasted red pepper sauce. In a blender, combine the roasted red peppers, garlic, and a pinch of salt and pepper. Blend until smooth.
5. Serve the baked cod and broccoli with the roasted red pepper sauce drizzled over the top.

8. Stuffed Bell Peppers with Quinoa, Black Beans, and Corn

A colorful and satisfying vegetarian meal that is packed with protein and fiber. These stuffed peppers are a great way to use up leftover quinoa and vegetables.

Ingredient	Amount
Bell peppers, halved and seeded	4
Cooked quinoa	1 cup
Black beans, rinsed and drained	1 cup
Corn, fresh or frozen	1 cup
Salsa	1/2 cup
Chili powder	1 teaspoon
Shredded cheese (optional)	1/2 cup

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a medium bowl, combine the cooked quinoa, black beans, corn, salsa, and chili powder. Mix well.
3. Fill the bell pepper halves with the quinoa mixture.
4. Place the stuffed peppers in a baking dish and add a small amount of water to the bottom of the dish to prevent them from sticking.
5. Bake for 25-30 minutes, or until the peppers are tender.
6. If using cheese, sprinkle it on top of the peppers during the last 5 minutes of baking.
7. Serve hot.

9. Grilled Chicken with Mediterranean-Style Vegetables

A simple and flavorful grilled chicken dish that is perfect for a summer evening. The Mediterranean-style vegetables are a delicious and healthy accompaniment.

Ingredient	Amount
Chicken breasts, boneless and skinless	2
Zucchini, sliced	1
Eggplant, sliced	1
Red onion, sliced	1
Olive oil	3 tablespoons
Lemon juice	2 tablespoons
Dried oregano	1 tablespoon
Salt and pepper	to taste

Instructions:

1. Preheat the grill to medium-high heat.
2. In a small bowl, whisk together the olive oil, lemon juice, and oregano. Season with salt and pepper.
3. Brush the chicken and vegetables with the olive oil mixture.
4. Grill the chicken for 6-8 minutes per side, or until cooked through.
5. Grill the vegetables for 4-5 minutes per side, or until tender and lightly charred.
6. Serve the grilled chicken with the grilled vegetables on the side.

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

A hearty and flavorful one-pan meal that is perfect for a busy weeknight. The combination of sausage, Brussels sprouts, and sweet potatoes is both delicious and nutritious.

Ingredient	Amount
Italian sausage, chicken or turkey	1 pound
Brussels sprouts, trimmed and halved	1 pound
Sweet potatoes, peeled and diced	2
Olive oil	2 tablespoons
Salt and pepper	to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a large baking sheet, toss the sausage, Brussels sprouts, and sweet potatoes with the olive oil, salt, and pepper.
3. Arrange everything in a single layer.
4. Roast for 25-30 minutes, or until the sausage is cooked through and the vegetables are tender and caramelized, flipping halfway through.
5. Serve hot.

By incorporating these delicious and satisfying anti-inflammatory, high-protein dinner recipes into your weekly meal plan, you can enjoy a variety of flavors while supporting your overall health and well-being.

References

[1] EatingWell. “11 High-Protein Anti-Inflammatory Breakfast Recipes.” https://www.eatingwell.com/high-protein-anti-inflammatory-breakfast-recipes-8775380

[2] Health.com. “9 Anti-Inflammatory Breakfast Ideas to Kickstart Your Day.” https://www.health.com/anti-inflammatory-breakfast-11774313

[3] EatingWell. “13 Easy High-Protein Anti-Inflammatory Lunches in 15 Minutes.” https://www.eatingwell.com/high-protein-anti-inflammatory-15-minute-lunch-recipes-11793184

[4] Real Simple. “7 Anti-Inflammatory Lunch Ideas Full of Antioxidants, Fiber, and Lean Protein.” https://www.realsimple.com/anti-inflammatory-lunch-ideas-8620452

[5] EatingWell. “27 Anti-Inflammatory Dinners That Are High in Protein.” https://www.eatingwell.com/gallery/7960459/anti-inflammatory-high-protein-dinner-recipes/

[6] FitOn. “15 Anti-Inflammatory High-Protein Dinner Ideas.” https://fitonapp.com/nutrition/anti-inflammatory-dinner-with-protein/