Today’s healthy meal prep menu is chock full of healthy anti-inflammatory foods that will help to reduce inflammation, bloating, joint pain, and even boost immunity! Not only is this meal prep menu great for reducing inflammation, but it’s also great for boosting weight loss.
Chronic inflammation is a serious health issue many people are dealing with today. And, much of it can be attributed to a person’s diet. The overly processed foods we consume today are void of quality nutrition and contain pro-inflammatory ingredients. Splurging from time-to-time is okay, but if you’re living on these processed foods daily and not getting nutrient-dense foods, a dietary change can be super beneficial to your overall health and reducing overall inflammation in the body.
All of the recipes on this anti-inflammatory meal prep plan are gluten free, grain free, soy free, and dairy free.
Anti-Inflammatory Foods and Diet
By incorporating more anti-inflammatory foods into your weekly diet while simultaneously reducing the amount of overly processed foods you eat, you’ll start to see a real difference in how you feel and look.
Here are some foods that have been shown to have anti-inflammatory properties:
- Wild Salmon
- Wild Sardines
- Olive Oil
- Raw Nuts & Seeds
- Green Tea
- Flax Seeds
Typically, if you stick to eating healthy, whole foods most of the time and limit your intake of highly processed foods, such as deep fried foods, fast food, sodas, etc., you’ll see tremendous results with your overall health.
Meal Prep Menu At-A-Glance
- Breakfast: Nourishing Sweet Potato Breakfast Bowl with Fresh Berries
- Lunch: Grain Free Salmon Fish Taco Bowl with Chipotle Lime Dressing
- Dinner: Creamy Roasted Cauliflower Butternut Squash Soup
- Snack: Lemon Ginger Turmeric Energy Balls
Calories At-A-Glance for this Meal Prep Menu
This meal prep menu ranges from 1,350-1,600+ calories per day depending on how many snacks you have (if any at all). This healthy meal prep is not only great for fighting inflammation, but it’s also great for weight loss. Keep in mind, the average woman needs around 2,000 calories per day to maintain her weight and 1,500-1,600 calories per day to lose weight. This will vary depending on your fitness level and how often you exercise.
Therefore, my meal preps are based on averages and aim to stay within this range. If you find that you’re not losing weight after reducing calorie intake, you may want to get your doctor to check your hormones and vitamin/mineral levels as these may be hindering your weight loss results.
Disclaimer: This is a weight loss meal prep for women who are moderately active (not athletes). Most women will see weight loss results with a daily caloric intake between 1,400-1,600 calories but results are not guaranteed. If you aren’t losing weight on my weight loss meal preps, consult with your doctor to discuss further options. Hormonal imbalances can play a major role in those who have difficulty losing weight even after cutting calories. Men can also use my weight loss meal preps; however, you may need to double some of the recipes to increase your caloric intake to around 1,800-2,000 calories per day assuming you’re only moderately active.
Get the Grocery Shopping List for this Weight Loss Meal Prep Below (Free PDF Download)
Watch Anti-Inflammatory Meal Prep Video Below
Kitchen Essentials for this Meal Prep
Kitchen Essentials for this Meal Prep:
- Glass Meal Prep Containers (without dividers)
- Glass Meal Prep Containers (with dividers)
- Stainless Steel Sauce Cups (for dressings, syrups, sauces, etc.)
- Handheld Immersion Blender
- Food Processor with Grater Attachment
Food Items for this Meal Prep:
- Flax Seeds (whole or ground)
- Unsweetened Shredded Coconut
- Ground Turmeric
- Ground Ginger
- Pure Maple Syrup
- Ceylon Cinnamon
- Avocado Oil (use KAYLA10 for 10% Off)
- Avocado Mayonnaise (use KAYLA10 for 10% Off)
- Ground Coriander
- Chipotle Powder
Breakfast: Nourishing Sweet Potato Breakfast Bowl
This Nourishing Sweet Potato Breakfast Bowl is a delicious grain free alternative to regular porridge. I love me some oatmeal, overnight oats, and chia pudding, but this recipe is great anytime I want to switch it up. Plus, I’ve loaded it with a special superfood blend and anti-inflammatory spices to give you a well-rounded and filling healthy breakfast.
Lunch: Grain Free Salmon Fish Taco Bowl with Chipotle Lime Dressing
This Salmon Fish Taco Bowl is one of my new go-to healthy lunch recipes! Once you get ready to eat it, be sure to mix everything together like you would a burrito bowl. Then, drizzle the chipotle lime dressing over top (ugh, so good!). If you’re not a fan of salmon, feel free to substitute it with any other type of fish or chicken.
Dinner: Creamy Roasted Cauliflower Butternut Squash Soup
Where do I even begin with this anti-inflammatory soup recipe, y’all?! It’s FULL of flavor, so filling, and contains all of those delicious anti-inflammatory spices. It’s warming, comforting, and perfect any time of the year, but especially in the Fall and Winter months. Feel free to add more chicken for extra protein or to eliminate it altogether if you want to keep it vegetarian.
Snack: Lemon Ginger Turmeric Energy Balls
I’m a huge fan of date balls because there are endless flavor combinations, and they’re super easy to make! These have a lemon kick to them that makes them so delicious and slightly tangy. They’re perfect as a healthy on-the-go snack and an easy way to sneak in those anti-inflammatory spices. Oh, and the kids will love them too!
Print Full Meal Prep Menu Below
Looking for more 5-Day Healthy Meal Prep Menus?
If you’re on the search for more healthy meal preps, I have lots of free 5-day menus to choose from. If you’re looking for more of a longterm commitment, check out my 21-Day Program, which contains 21 days of meal plans.
- 5-Day Weight Loss Meal Prep (sweet potato waffles, chicken pasta salad, fajitas, etc.)
- 5-Day Weight Loss Meal Prep (breakfast frittata, broccoli salad, chicken meatballs, etc.)
- 5-Day Anti Inflammatory Meal Prep (breakfast hash, salmon patties, golden soup, etc.)
- 5-Day Weight Loss Meal Prep (pancakes, pasta salad, turkey chili stuffed sweet potatoes, etc.)
- 5-Day Weight Loss Meal Prep (burrito bowl, egg mufins, creamed spinach, etc.)
Hi Kayla. I just made the squash soup above. I see the macros but is that a cup of soup? It’s not really clear. Thank you
I made most of these recipes, following the directions and ingredients with minimal changes:
The breakfast was very tasty, filling and definitely different. I will likely make it again.
For the lunch: the cauliflower rice and salmon were delicious. I didn’t make the taco seasoning, I used store-bought (salt-free). The Chipotle dressing is AMAZING – I’ve made it several times now and am putting it on everything. I did not care for the purple cabbage slaw whatsoever and ended up tossing it – it is bland and ended up watery-purply-weird.
I did not make the dinner soup. I planned to but when standing in the grocery store trying to figure out how big a squash would give 4 cups, I got frustrated and ditched that part of the plan. Grams or ounces weight would be much more helpful for a food item like squash when it’s harder to judge by just looking at it.
The Lemon Ginger Turmeric Energy Balls are SO tasty. Will definitely make them again too.
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Oh my goodness, Kayla, I am so grateful to have stumbled across your blog! Specific health issues require that I follow a low-cholesterol and gluten- and dairy-free diet. Your recipes are the most appealing, flavorful, and balanced I have been able to find in years. Thank you!
Thank you so much, this is exactly what I was looking for!
I’m wondering if these recipes are for 5 days if it says 4 servings.
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