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:
- Turmeric
- Ginger
- Wild Salmon
- Wild Sardines
- Berries
- Olive Oil
- Raw Nuts & Seeds
- Broccoli
- Avocados
- Green Tea
- Peppers
- Grapes
- Tomatoes
- Carrots
- Flax Seeds
- Celery
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:
- Tahini
- 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
5-Day Anti Inflammatory Weight Loss Meal Prep
Course: Breakfast, Dinner, Lunch, Snacks5
servings30
minutes40
minutesThis meal plan includes lots of anti-inflammatory foods to help reduce overall inflammation. These foods are also great for weight loss and overall health.
Ingredients
- Nourishing Sweet Potato Breakfast Bowl (5 servings)
5 C. Sweet Potatoes, peeled & cubed
5 Tbsp Unsweetened Shredded Coconut
5 Tbsp Ground Flax Seeds
3.5 tsp Cinnamon
1 1/4 tsp Ground Ginger
Dash of Ground Turmeric
Pinch of Sea Salt & Black Pepper
5 Tbsp Tahini
5 tsp Virgin Coconut Oil, melted
1.5 C. Unsweetened Almond Milk (or any plant-based milk)
Toppings for Each Container: 1 tsp Maple Syrup, 1 Tbsp Chopped Walnuts, 1 Tbsp Dairy Free Yogurt, and a sprinkle of Cinnamon
Side: 1/2 C. Fresh Berries for each container
- Grain Free Salmon Fish Taco Bowl with Chipotle Lime Dressing (5 servings)
5 Salmon Filets (4 oz each)
1 Tbsp Avocado or Coconut Oil
2 Tbsp Taco Seasoning
- For the Homemade Taco Seasoning:
1 Tbsp Chili Powder
1 tsp EACH of Sea Salt & Pepper
1.5 tsp Cumin
1/2 tsp Paprika
1/4 tsp EACH of Garlic Powder, Onion Powder, Red Pepper Flakes, and Oregano
- For the Cauliflower Rice:
1 Tbsp Avocado Oil
5 C. Cauliflower Rice (if using the pre-made kind from the store, be sure to defrost in the fridge overnight)
Sea Salt & Pepper, to taste
Juice from 1/2-1 Lime
1/4 C. Fresh Cilantro, diced
- For the Purple Cabbage Slaw:
1/2 Head of Purple Cabbage
1/4 C. Clean Mayonnaise (I use Primal Kitchen Avocado Mayo)
Juice from 1-2 Limes
Sea Salt & Pepper, to taste
- For the Chipotle Lime Dressing:
1/4 C. Primal Kitchen Avocado Mayo
2 Tbsp Coconut Cream (from a can of full fat coconut milk)
Juice from 1/2-1 Lime
1/2-1 Tbsp Apple Cider Vinegar (depending on how tangy you want it to be)
1 Garlic Clove, minced
1/2-1 tsp Chipotle Powder
1/4 tsp Onion Powder
Optional: 1-2 Tbsp Water to thin out the consistency, if desired
- Sides for Fish Taco Bowl:
1/4 C. Cherry Tomatoes, halved (for each container)
1/4 of an Avocado (for each container… wait to add the avocado until ready to serve)
- Creamy Roasted Cauliflower Butternut Squash Soup (5 servings)
4 C. Cauliflower Florets (about 1 small head or 1/2 large head)
4 C. Butternut Squash, peeled & cubed
1 Yellow Onion, diced
1 C. Carrots, chopped
8 oz Chicken Breast
2 Tbsp Avocado Oil
1 tsp Garlic, minced
4 C. Vegetable Broth
1 (14.5 oz) Can Diced Tomatoes
1 (14.5 oz) Can Full Fat Coconut Milk
1 tsp EACH of Ground Coriander, Cumin, Cinnamon, and Ground Turmeric
1/2 tsp EACH of Sea Salt & Ground Ginger
1/4 tsp Black Pepper
1/4 tsp Red Pepper Flakes
- Lemon Ginger Turmeric Energy Balls (makes 15 balls)
1 C. Walnuts
1 C. Raw Almonds
12 Medjool Dates, pitted
Zest of 1 Lemon
4 Tbsp Lemon Juice
1.5 tsp Ground Turmeric
1 tsp Cinnamon
1/2 tsp Ground Ginger
Pinch of Sea Salt & Pepper
Directions
- Nourishing Sweet Potato Breakfast Bowl
- Steam the cubed sweet potatoes until extra soft.
- In a mixing bowl, add the shredded coconut, ground flax seeds, cinnamon, ginger, turmeric, sea salt, and pepper. Mix to combine. Then, add the tahini and coconut oil. Mix again until it forms a thick paste.
- Once the potatoes are done, add to a large mixing bowl and roughly mash with a potato masher or fork. Then, add in the tahini paste mixture along with half of the milk and puree this mixture with a handheld immersion blender until extra creamy. Slowly add in the rest of the milk and continue to puree with a handheld immersion blender until smooth and fluffy.
- Separate sweet potato mixture into 5 roughly equal parts and transfer to your meal prep containers. Add the toppings and berries on the side and store in the fridge for up to 5 days.
- Grain Free Salmon Fish Taco Bowl with Chipotle Lime Dressing
- For the homemade taco seasoning, add all spices to a small bowl and mix to combine.
- Add salmon filets to a bowl, drizzle with 1 Tbsp of avocado oil and 2 Tbsp of the taco seasoning. Rub oil and seasonings on each side of the salmon filets. Bake salmon at 375 F. for 25-30 minutes or until done. *You can also pan fry the salmon filets.
- For the Cauliflower Rice, add 1 Tbsp of avocado oil to a large skillet over medium heat along with the cauliflower rice. Cover skillet and let cook until it reaches your desired texture, stirring occasionally to avoid burning. Once it reaches your desired texture, add in all remaining cauliflower rice ingredients and mix to combine. Set aside.
- For the purple cabbage slaw, cut cabbage into thin slices (see recipe video for reference) and transfer to a mixing bowl. Add all remaining slaw ingredients and mix until cabbage is fully coated with the mayonnaise mixture. Cover bowl and let marinate in the fridge.
- For the chipotle lime dressing, add all dressing ingredients to a bowl and whisk until it’s fully combined.
- Once everything is done, you can assemble your meal prep containers in layers starting with the cauliflower rice, slaw, salmon, and the cherry tomatoes. Add the avocado to the container when ready to serve. Add 2 Tbsp of the dressing to individual sauce cups for on-the-go eating.
- Creamy Roasted Cauliflower Butternut Squash Soup
- Preheat oven to 425 F. In a small bowl, add all of the spices and mix until fully combined.
- Add the cauliflower florets to a bowl along with 1 Tbsp of avocado oil and 1/2 of the spice mixture. Toss until all of the cauliflower is coated with the oil and spices. Spread cauliflower out evenly onto a lined baking sheet and bake for 15-20 minutes or until slightly browned around the edges.
- Lightly season the chicken breast with sea salt, pepper, and garlic powder, to taste. Pressure cook the chicken breast on high for 13-15 minutes. You can also bake the chicken until done. Once done, shred the chicken with a fork.
- In a large soup pot, add 1 Tbsp of avocado oil along with the diced onion and chopped carrots. Saute until the onions are slightly soft and translucent. Then, add the minced garlic and the rest of the spice mixture. Stir to combine and make sure everything is coated with the spices. Next, stir in the can of diced tomatoes and continue cooking 1-2 more minutes. Add 3 C. of the vegetable broth and the cubed butternut squash. Turn the heat on high and bring to a boil. Once it breaks a boil, reduce the heat to low-medium, cover with a lid (leave a little room for ventilation), and let simmer for 30-40 minutes or until all of the vegetables have softened.
- Once the vegetables have softened, stir in the can of coconut milk, roasted cauliflower, 1 C. more of the broth, and the shredded chicken. Cover the pot and let that simmer for 5-10 more minutes to ensure that everything ingredients soaks up all those delicious flavors.
- Transfer soup to your meal prep containers (5 equal servings) and when ready to serve, add fresh parsley, and enjoy!
- Lemon Ginger Turmeric Energy Balls
- Add walnuts and almonds to a food processor and process until it forms a crumbly texture (only takes a few seconds)
- Add all remaining ingredients to the food processor and continue blending until it forms a thick paste-like texture.
- Scoop out about a heaping tablespoon’s worth of the mixture and form it into a tight ball. Repeat this process until all of the mixture is gone. This should yield you about 15 energy balls. Place in fridge for 15-30 minutes to firm up. Then, transfer to a storage container. These will last in the fridge for up to 7 days.
Items Used
Glass Meal Prep Containers (with dividers)But It Here!- Glass Meal Prep Containers (without dividers)But It Here!
Stainless Steel Sauce CupsBut It Here!
Notes & Nutrition
- For Full Breakfast –> NUTRITION – Serving Size: 1 full breakfast Calories: 445kcal Carbohydrates: 49g Protein: 8g Fat: 25g Fiber: 10g Sugar: 17g
- For Full Lunch –> NUTRITION – Serving Size: 1 full lunch (1 serving of taco bowl + 1 serving of dressing) Calories: 505kcal Carbohydrates: 15g Protein: 30g Fat: 39g Fiber: 9g Sugar: 3g
- For Full Dinner –> NUTRITION – Serving Size: 1 full dinner Calories: 400kcal Carbohydrates: 32g Protein: 19g Fat: 18g Fiber: 7g Sugar: 9g
- For Snack –> NUTRITION – Serving Size: 1 ball Calories: 156kcal Carbohydrates: 16g Protein: 4g Fat: 9g Fiber: 3g Sugar: 13g
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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.
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.
Thank you Kayla,
I had used your recipes since the beginning of the year had lost 40 lbs, about half my goal, I stopped your recipes and went with salads and what I thought was eating healthy. My way my weight loss slowed way down, up a pound down a half pound and so on, left me feeling hungry and cravings. Well I finally wised up and went back to your weekly meal plans down 5 full pounds in the first week, always full and no cravings. Thank you so much you are helping me change my life.