ANTI-INFLAMMATORY MEAL PREP RECIPES

Anti-Inflammatory Meal Prep Recipes to Boost Your Health

Today’s anti-inflammatory meal prep menu is full of healthy foods that help to reduce inflammation, bloating, joint pain, and boost immunity! Whether you deal with inflammation or not, these recipes are super healthy and can benefit everyone.

All of the recipes on this meal plan are gluten free and most are paleo-friendly (except the golden soup).

ANTI-INFLAMMATORY MEAL PREP RECIPES

Anti-Inflammatory Foods and Chronic Inflammation

Chronic inflammation is a serious and common issue today, especially with those on a standard American diet, and it can actually be the root cause of many serious illnesses.

Many of the foods on the standard American diet are processed, void of nutrients, and contain pro-inflammatory properties. So, it’s no surprise that over half of the American population will experience inflammation at some point in their lives. In fact, scientists now believe that chronic, low-level inflammation plays a major role in almost every chronic, Western disease. This includes heart disease, cancer, metabolic syndrome, Alzheimer’s and various degenerative conditions (1, 2, 3)

And, many times, chronic inflammation is directly related to the food you eat, which is why it’s not only important to start including anti-inflammatory foods into your daily diet, but it’s equally important to remove pro-inflammatory foods.

In the PDF Guide for this meal prep, I’ve included a list of both anti-inflammatory foods to begin incorporating and a list of pro-inflammatory foods to avoid.


Watch Meal Prep Video Below



Pre-Breakfast Drink


Upon waking, I recommend drinking a lemon ginger tonic at least five times per week. Ginger is a very powerful root that contains anti-inflammatory, antioxidant, and immune-boosting properties. It’s why I include ginger in my Super Immune-Boosting Vitamin C Smoothie. The lemon will provide extra Vitamin C and cleansing properties and will add a nice flavor to this morning tonic.

Lemon Ginger Morning Tonic

Servings: 1 | Prep Time: 5 minutes

Ingredients

  • 1 inch Fresh Ginger Root, peeled & grated or minced

  • 1/2 Lemon

Directions

  • Using a handheld grater, grate 1 inch of fresh ginger root. Then, squeeze the juice from the grated ginger through your fingers into a small drinking glass.
  • Next, add the juice from 1/2 a lemon to the glass. Add some water, stir, and ENJOY!

Breakfast Meal Prep


On the menu for breakfast this week is my Turkey Sausage Apple Breakfast Hash and Tropical Turmeric Detox Smoothie.

5-DAY ANTI-INFLAMMATORY MEAL PREP

Turkey Sausage Apple Breakfast Hash

This breakfast hash is a protein-packed and nutrient-rich breakfast recipe that’ll keep you full all morning long. And, it’s super delicious full of Fall flavors! The choline in the sweet potatoes contain anti-inflammatory properties while the apple and zucchini provide additional antioxidants to help reduce overall inflammation.

Servings: 3 | Prep Time: 10 min | Cook Time: 25 min

Ingredients

  • For the Turkey Sausage:
  • 1 lb Ground Turkey (85% lean)

  • 1/2 tsp Dried Sage

  • 1/2 tsp Dried Thyme

  • 1/2 tsp Cinnamon

  • Sea Salt, to taste

  • 1 Tbsp Coconut or Avocado Oil if using 90%+ lean ground turkey

  • For the Hash:
  • 1 Tbsp Coconut or Avocado Oil

  • 2 C. Sweet Potatoes, peeled & cubed

  • 1 Large Fuji or Honey Crisp Apple, cored & chopped

  • 1 Zucchini, diced

  • 1 tsp Cinnamon

  • 1/2 tsp Ground Ginger

  • 1/2 tsp Dried Thyme

  • Sea Salt & Pepper, to taste

Directions

  • For the Turkey Sausage:
  • In a large skillet over medium heat, cook the ground turkey until 90% done. **If using ground turkey that’s 90% or more lean, then add in 1 Tbsp of oil.
  • Once turkey is 90% done, add in all seasonings and mix until fully combined. Continue to cook until turkey is fully browned.
  • Transfer turkey to a bowl and set aside.
  • For the Hash:
  • Add oil to the skillet over medium heat. Add cubed sweet potatoes and cook with a lid on for about 10 minutes or until soft enough to poke with a fork (but not too soft). Stir occasionally to avoid burning.
  • Then, add in the zucchini and apples and continue to cook until fully softened.
  • Add in the spices for the hash and stir until everything is combined. Cook for 2-3 more minutes. Then, add the ground turkey back into the skillet with the hash and stir until everything is fully combined. At this point, you can adjust the seasonings and add more, if necessary.
  • Transfers this breakfast hash to your meal prep containers and re-heat when ready to serve!

Tropical Turmeric Detox Smoothie

I actually featured this smoothie recipe in my recent Smoothie Meal Prep video, and it was a huge hit with y’all! Because it has tremendous anti-inflammatory properties thanks to the turmeric and hemp seeds, I just had to include it in this meal prep menu.

Turmeric contains a compound, called Curcumin, which has extremely powerful anti-inflammatory properties and is a strong anti-oxidant. It can even help to prevent cancer! (4)

Servings: 1 | Prep Time: 5 minutes

Ingredients

  • 1/2 C. Mango (fresh or frozen)

  • 1/2 C. Pineapple (fresh or frozen)

  • 1/2 C. Carrots

  • 1 Scoop of Protein Powder (I use Collagen Peptides)

  • 1/2-1 inch Fresh Turmeric Root, peeled

  • 2 Tbsp Hemp Seeds

  • Water or Nut Milk, to taste

  • Pinch of Black Pepper to optimize absorption of the curcumin in the turmeric

Directions

  • Add all ingredients to a blender and blend until smooth.
  • ENJOY!

Lunch Meal Prep


For lunch, we’re having my Butternut Squash Salmon Patties with Baked Sweet Potato Fries.

High quality wild-caught salmon is one of the healthiest foods on the planet, in my opinion, thanks to its omega-3 fatty acid content. Omega-3’s have been shown to help reduce overall inflammation and are super healthy for your brain. Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects.

Other fatty fish that are a good source of omega-3 fatty acids, includes sardines, anchovies, mackerel, and herring. But, make sure you get wild-caught because farm-raised salmon does not provide the same health benefits as wild-caught. (5)

5-DAY ANTI-INFLAMMATORY MEAL PREP

Butternut Squash Salmon Patties

Servings: makes 10 patties | Prep Time: 10 min | Cook Time: 40 min

Ingredients

  • 1/2 C. Butternut Squash, steamed & mashed

  • 24 oz Canned Salmon (get wild-caught, if possible)

  • 4 Eggs

  • 1/4 C. Coconut Flour

  • 1/4 C. Green Onion, chopped

  • 1 Tbsp Coconut Aminos

  • 2 tsp Dijon Mustard

  • 1 tsp Garlic Powder

  • Sea Salt & Pepper, to taste

Directions

  • Preheat oven to 350 degrees F. Line a baking sheet with parchment paper or silicon mat.
  • In a large mixing bowl, add all ingredients and mix until fully combined.
  • Separate mixture into 10 somewhat equal parts. Roll each part into a ball and then press onto the baking sheet into a patty shape to about 1 inch thick. Repeat this process until all of the mixture is gone.
  • Bake patties for 25-30 minutes or until firm.
  • Optional Step: Brown the patties in a skillet over medium heat with 1 Tbsp coconut oil.

Baked Sweet Potato Fries

Servings: 5 | Prep Time: 10 min | Cook Time: 25-30 min

Ingredients

  • 3 medium-large Sweet Potatoes

  • 2 Tbsp Coconut or Avocado Oil, melted

  • Garlic Powder, Paprika, Black Pepper, to taste

  • Sea Salt, to taste

Directions

  • Peel sweet potatoes then cut into 1/4-1/2 inch thick fries.
  • Optional Step: Soak fries in a bowl of cold water for about 30 minutes to remove the starch. Rinse and pat the fries dry.
  • Add fries to a large mixing bowl along with garlic powder, paprika, black pepper, and oil. Toss until all of the fries are coated with the oil and seasonings. Spread fries evenly onto the baking sheet.
  • Bake fries for 15 minutes. Flip fries. Bake another 10-15 minutes or until edges are slightly browned.
  • Once fries are done, add the sea salt. ENJOY!

Dinner Meal Prep


For dinner, we’re having this Comforting Turmeric Golden Soup recipe by Joyous Health. This soup is packed with vitamins, minerals, and phytonutrients that’ll help to reduce inflammation and nourish your body. It’s the perfect anti-inflammatory soup recipe to keep you warm during the Fall and Winter months. And, did I mention that it’s delicious?!

ANTI-INFLAMMATORY MEAL PREP RECIPES
Photo & Recipe Credit: Joyous Health

Comforting Turmeric Golden Soup

Servings: 5 | Prep Time: 10 min | Cook Time: 20 min

Ingredients

  • 1 Tbsp Coconut Oil

  • 1 Small Yellow Onion, finely diced

  • 3 Carrot Stalks, chopped

  • 2 Celery Stalks, chopped

  • 1 Tbsp Cumin

  • 1-2 Tbsp Ground Turmeric (start with 1)

  • 1 tsp Ground Ginger

  • 5-6 C. Low Sodium Vegetable Broth

  • 1 Medium Butternut Squash, peeled, de-seeded, & cubed

  • 1/4 C. Dried Quinoa

  • 1 Can Full-Fat Coconut Milk

  • Sea Salt & Pepper, to taste

  • Optional Add-in: Two Baked Chicken Breasts (lightly seasoned) and shredded for extra protein

Directions

  • In a large soup pot over medium heat, add the oil and onions. Saute onion for about 10 minutes.
  • Then, add in the carrots and celery and saute another 5 minutes.
  • Add in all of the seasonings. Stir to combine.
  • Add in vegetable broth and butternut squash. Bring to a soft boil. Add the dried quinoa and reduce heat to low-medium. Let simmer for about 15 minutes or until the quinoa is fully cooked and the vegetables have softened.
  • Add in the coconut milk. Stir to combine. Then, add in the shredded chicken (optional) and stir to combine. Adjust seasonings to your preference and continue to cook on low for another 10 minutes to allow flavors to marinate.
  • This soup will last up to a week in the refrigerator and up to 3 months in the freezer. ENJOY!

Snack Meal Prep


For an anti-inflammatory snack this week, we’re having my Dairy Free Chocolate Gelatin Pudding. The amino acid glycine, found in gelatin, acts directly on inflammatory cells in the body to suppress further inflammation. (6)

Additionally, gelatin helps to balance our amino acid intake. Nowadays, people consume too much of the amino acid methionine (from the muscle meat like ground beef). And, while grass-fed ground beef or steak contains nutrients that are good for you, it also contains the amino acid, methionine, which in excess can lead to inflammation. Our ancestors used to consume animals nose-to-tail, including the bones, bone marrow, ligaments, organs, and glands, which provided extra nutrients and amino acids not found in the muscle meat, such as glycine and proline. So, the easiest solution to balance your amino acid profile is to start including gelatin into your weekly diet. And, this snack recipe is one easy way to do it!

GELATIN PUDDING FOR LEAKY GUT

Dairy Free Chocolate Gelatin Pudding

Servings: 5 | Prep Time: 5 min | Chill Time: 2 hours

Ingredients

  • 1 Can Full-Fat Coconut Milk (shake can before opening)

  • 1 Tbsp Grass-fed Gelatin Powder

  • 3-4 Tbsp Cacao or Cocoa Powder

  • 2-3 Tbsp Any Sweetener (I used Monk Fruit)

  • 1/2 tsp Vanilla Extract

  • Pinch of Sea Salt

Directions

  • Add 1/4 C. coconut milk to a small mixing bowl. Sprinkle the gelatin powder over it and use a fork or small whisk to gently combine this mixture. Allow it 3-5 minutes to bloom (thicken).
  • In a small saucepan over low-medium heat, add the rest of the coconut milk and cacao powder. Whisk until most of the lumps are gone. Then, add in the sweetener, vanilla, and sea salt. Continue to whisk until mixture is smooth.
  • Once the gelatin mixture has bloomed, add it to the saucepan and whisk until it’s fully mixed into the chocolate mixture.
  • Remove chocolate mixture from the heat and pour it into a large bowl or into separate meal prep containers. Place in the refrigerator for at least 2 hours to thicken. When ready to serve, add your favorite healthy toppings (i.e. shredded coconut, chopped nuts, etc.) and ENJOY!

Want more meal prep recipes?

If you’re looking for more meal prep ideas, I have several meal prep menus posted on my blog and Youtube.

Do you have any anti-inflammatory foods or recipes you eat on a regular basis? Be sure to share them with me in the comment section below!

ANTI-INFLAMMATORY MEAL PREP RECIPES
Paleo Weight Loss Meal Plans
 

36 Comments

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  2. Mary Haughie

    What can I use in replacement for the eggs in the salmon patie recipe? I have a egg-chicken allergy. I am a super picky eater, but these recipes look yummy and easy!! Thanks!!

     
    • Jess Lombardi

      I would guess a, flaxseed “egg”. You can look that up on google. Works very well for egg replacement in baking.

       
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  8. I’m allergic to coconut, is there another meal I could do instead of the soup,?,
    Many thanks
    Luanne

     
    • Kayla Chandler

      You can sub the coconut cream with regular heavy cream or half and half if you’re not sensitive to dairy. Opt for organic to avoid added hormones. Or, you can sub the soup with any of the dinner recipes on any of my meal preps. 🙂

       
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  10. I have a salmon allergy. What substitute do you recommend?

     
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  12. If can’t find tumeric root can use powder version in smoothie

     
    • Kayla Chandler

      Yes! Start with 1/4 tsp because the powdered/ground turmeric is a bit stronger, taste-wise.

       
  13. I just wanted to drop in and say thank you so much. I found you on YouTube Tuesday, literally made a grocery list and went to the grocery store so I could start this inflammation detox. I am on day four now I’m feeling really good, not aching as much and my poop has completely changed lol. I was diagnosed with hypothyroidism a few months back my levels were at 113.55 your thyroid levels should not be over 4.50. My whole body was Swollen including my throat tongue and inside of my mouth it was hard to just eat. This affected my kidneys and also said I was prediabetic. This all happened in two months and I gained 50 pounds. I am doing much better now and this meal plan has helped tremendously and all the foods were so good especially the soup. I am now starting to wean myself off of my thyroid medicine and continue my supplements and anti-inflammatory foods. Thank you again, you are so appreciate it

     
    • Kayla Chandler

      Wow! Thanks for sharing your story! I’m so glad you’re enjoying my recipes and meal preps 🙂

       
  14. Can ground turmeric be substituted for the fresh turmeric in the smoothie and if so what is the substitution ratio?

    Thank you for your time

     
  15. Can you tell us what size carote fry pan you are using for the meal prep?

     
  16. Did you use cooked or raw carrots for the smoothie?

     
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  18. What nut butter do you recommend ?

     
  19. These recipes do look delicious, thank you! But why on Earth would you separate the directions from the ingredient lists in your recipe section so they must be printed in two separate documents for each recipe? The fact that I had to cut and paste into a separate document in order to not waste paper makes me feel a little less enthused, so perhaps you’ll create single documents for printing in the future? They could easily be made to fit on one piece of paper. 🙂

     
    • Kayla Chandler

      Trust me, I know it’s dumb lol! Unfortunately, there are no recipe plugins for WordPress blogs that allow you to put the ingredients and directions on one recipe card if you have multiple recipes per blog post. So, for my meal prep blog posts, I have to do it this way for now until these WordPress developers update their plugins. I’ve been complaining lol! As soon as they offer that, I’ll be the first to purchase that plugin 🙂

       
  20. First, THANK YOU!!! Do you have nutritional facts for each recipe?

     
    • Kayla Chandler

      You’re very welcome! I’m going to calculate & post them as soon as I finish filming my next 2 videos 🙂

       
  21. Hello Kayla, for tracking purposes do you have calorie and macro information for these meals?

     
  22. Maria Mora

    Hello Kayla and THANK YOU for making the recipe process so easy to follow. I want to start this meal prep asap but I have several food allergies/sensitivities that I didn’t know I had, hence the chronic inflammation. I need substitutes for anything coconut(except coconut water), pepper, avocado, dairy, melons-(except watermelon),

     
  23. Pingback: HEALTHY MEAL PREP | 5 Make-Ahead Healthy Lunch Box Ideas for School or Work | Feelin' Fabulous with Kayla

  24. Donnamarie DeMatteo

    Hi Kayla, I’m looking for the macro info for the dairy free chocolate gelatin pudding. Can you please share that with me- thank you

     
  25. Thank you for sharing these amazing recipes! 🙂

     
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  27. Hi Kayla, Thank you so much for this meal plan. It has me feeling very encouraged! This is the first time I’ve seen meals that make me want to jump right in. I am definitely going to be putting these together, making some minor changes to fit my food requirements.

     

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