Anti-Inflammatory Meal Prep Guide

This guide is designed to help you prep delicious, anti-inflammatory meals for the week — supporting your body, reducing inflammation, and saving time.

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🪩 Step 1: Build Your Menu (Pick 1-2 per category)

Proteins:

• Grilled wild-caught salmon

• Baked chicken breast (herb marinated)

• Lentil or chickpea patties

• Turkey meatballs (gluten- & dairy-free)

• Hard-boiled eggs or tofu (if tolerated)

Greens & Veggies:

• Roasted broccoli, cauliflower & carrots

• Steamed kale or spinach

• Zucchini noodles or spaghetti squash

• Beet & arugula salad

Smart Carbs:

• Quinoa or brown rice

• Sweet potatoes (roasted or mashed)

• Gluten-free oats (for breakfast jars)

Healthy Fats:

• Avocado slices or guacamole cups

• Olive oil-based dressings

• Chia or flaxseed pudding cups

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⏰ Step 2: Prep Ahead (Set aside 1-2 hours)

• Wash & chop all veggies

• Roast your tray of root veggies

• Cook grains & store in glass containers

• Make 1-2 proteins in bulk

• Portion greens into salad jars or containers

• Prep smoothie bags or jars (freeze fruit + greens + flax)

• Mix a spice blend for quick flavor boosts

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🍴 Step 3: Sample Weekly Plan

Breakfasts:

• Chia pudding with berries & cinnamon

• Overnight oats with coconut milk, blueberries & flax

• Green smoothie with spinach, avocado, protein powder & coconut milk

Lunches:

• Roasted veggie & quinoa bowl with tahini dressing

• Turkey meatballs over spaghetti squash

• Mixed greens with salmon, avocado & lemon vinaigrette

Dinners:

• Baked chicken with sweet potato mash & broccoli

• Lentil patties with beet salad & brown rice

• Stir-fry with tofu, kale, peppers & ginger

Snacks:

• Apple slices with almond butter (if not allergic)

• Jicama slices with peanut butter is my go to since I am allergic to both apples and almonds (I also enjoy sun butter -they even have chocolate!)

• Cucumber, hummus & turmeric crackers

• Hard-boiled egg & beet chips

Drinks:

• Herbal teas (ginger, peppermint, turmeric)

• Green glow elixir or turmeric-ginger morning shot

• Infused water with lemon, cucumber & mint

• Water with electrolytes 

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Tips:

• Prep once, mix & match all week

• Use vibrant herbs/spices (turmeric, garlic, ginger, basil, rosemary)

• Avoid seed oils, excess sugar & processed ingredients

Fuel your week with purpose, and let food be your daily medicine.