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 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
Print
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.
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
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)
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?!
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!
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.
- Ultimate 5-Day Fat Loss Meal Prep Menu
- Another 5-Day Weight Loss Meal Prep Menu
- How-To Meal Prep Smoothies Weeks in Advance
- 5-Day Keto Carb-Cycling Meal Prep Menu
- 5 Make-Ahead Healthy Lunch Recipes
- 5 Make-Ahead Healthy Breakfast Recipes
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!
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!!
I would guess a, flaxseed “egg”. You can look that up on google. Works very well for egg replacement in baking.
I’m allergic to coconut, is there another meal I could do instead of the soup,?,
Many thanks
Luanne
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. 🙂
I have a salmon allergy. What substitute do you recommend?
You can sub with tuna 🙂
If can’t find tumeric root can use powder version in smoothie
Yes! Start with 1/4 tsp because the powdered/ground turmeric is a bit stronger, taste-wise.
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
Wow! Thanks for sharing your story! I’m so glad you’re enjoying my recipes and meal preps 🙂
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
Can you tell us what size carote fry pan you are using for the meal prep?
Did you use cooked or raw carrots for the smoothie?
raw 🙂
What nut butter do you recommend ?
I usually use almond butter but any nut butter is fine.
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. 🙂
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 🙂
First, THANK YOU!!! Do you have nutritional facts for each recipe?
You’re very welcome! I’m going to calculate & post them as soon as I finish filming my next 2 videos 🙂
Hi! Where did you post macros/nutrition facts for these recipes?
Hello Kayla, for tracking purposes do you have calorie and macro information for these meals?
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),
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
Thank you for sharing these amazing recipes! 🙂
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.
This is absolutely amazing, thank you so much!! Do you have additional anti-inflammatory meal plans or recipes? This is literally life saving, motivating and so wonderful! I’m so glad I found you on Pinterest 🙂
Thanks for all your free meal preps, Kayla! This has been helping me out a lot! I usually spend a lot of time looking for recipes to make each week, but everything you do here is so helpful and it’s all there – video, shopping list, macros, etc. You also help take out the guesswork in getting a good balance of nutrients. Not only that, but I’ve really enjoyed your recipes, they’re delicious. Could you please make more anti-inflammatory meal preps, or those for people who have health issues? I’ve been following my “own” diet, Paleo, with no nightshades, and added white rice (I discovered that the low carbs/need for starches was affecting my hormones – see Lara Briden’s website). Also, I do not need to lose weight, in fact, I am a little underweight. I used one of your “weight loss” meal preps anyway and just made adjustments, but it would be lovely to have more that meet my needs.
I’d also love to know how long you, Kayla, spend making all the recipes, and would love to hear from others also. I’ve been in here all day and still haven’t finished! If anyone has some tips, I’d love to hear them!
There doesn’t seem to be an active link for the grocery lists on this or the 5-Day healthy meal prep. I can see where they are supposed to be, but alas, no active link.
Hi! Thanks for all the delicious recipes! Did I miss the nutritional facts somewhere? I could definitely be overlooking them.
What do you mean by “high-quality”? I am new to this. I have psoriasis so I am trying an anti-inflammatory diet along with helping my gut health. Thanks in advance!
Just wondering where this “free” pdf is? All I have found is a page of recipes littered with advertising?🥴😳
HI Kayla
thank you for the recipes. The soup looks wonderful. Do you think it could be made in a crockpot?
I’ve never tried making it in a crockpot, but I’m sure it could work on the low setting 🙂