Easy Anti-Inflammatory Meals
This anti-inflammatory meal plan is designed for real life—simple, grounding weekday meals that support steady energy and calm inflammation. As a final step, add a small handful of broccoli sprouts, microgreens, or fresh herbs to each meal just before serving to boost phytonutrients, freshness, and anti-inflammatory support. This simple practice brings meals to life and gently deepens their healing potential.
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Dinner
Easy Anti-Inflammatory Meals
| Ingredient | Qty |
|---|---|
| bone-in chicken thighs | 2.5 pounds |
| ground turkey | 2 pounds |
| ground beef | 1 pounds |
| wild salmon fillets | 3.5 pounds |
| bone-in chicken legs | 3.5 pounds |
| Ingredient | Qty |
|---|---|
| sweet potatoes | 2 pounds |
| cilantro | 0.25 cups |
| lemon juice | 10 tablespoons |
| garlic | 10 cloves |
| lemons | 2 |
| onions (medium) | 1 |
| carrots (large) | 8 |
| carrots (medium) | 3 |
| celery stalks | 3 |
| parsley | 2 tablespoons |
| parsley | 1 cups |
| red leaf lettuce | 1 heads |
| fresh ginger | 1 inches |
| baby arugula | 2 cups |
| baby arugula | 5 ounces |
| green onions | 5 |
| red cabbage | 2 cups |
| red bell peppers (small) | 1 |
| broccoli | 1.5 pounds |
| butter lettuce | 1 heads |
| green cabbage | 4 cups |
| zucchini (medium) | 3 |
| lemon zest | 1 teaspoons |
| yukon gold potatoes (medium) | 6 |
| lime juice | 1 tablespoons |
| radishes | 1 bunches |
| leeks | 2 |
| cucumbers (small) | 1 |
| asparagus | 1 bunches |
| purple sweet potatoes | 3 pounds |
| Ingredient | Qty |
|---|---|
| Herbamare | 1.75 teaspoons |
| sea salt | 6.25 teaspoons |
| sea salt | 1 pinches |
| black pepper | 0.25 teaspoons |
| dried oregano | 1 teaspoons |
| dried thyme | 5 teaspoons |
| ground cumin | 2 teaspoons |
| ground coriander | 0.5 teaspoons |
| dried marjoram | 1 teaspoons |
| bay leaves | 2 |
| crushed red pepper flakes | 0.5 teaspoons |
| fine sea salt | 0.5 teaspoons |
| kosher salt | 1 pinches |
| Ingredient | Qty |
|---|---|
| coconut aminos | 4 tablespoons |
| Ingredient | Qty |
|---|---|
| short grain brown rice | 1.5 cups |
| white jasmine rice | 2 cups |
| pumpkin seeds | 0.5 cups |
| black rice | 1.5 cups |
| Ingredient | Qty |
|---|---|
| extra virgin olive oil | 2 teaspoons |
| extra virgin olive oil | 28 tablespoons |
| avocado oil | 3 tablespoons |
| Ingredient | Qty |
|---|---|
| water | 13.75 cups |
| reserved potato cooking liquid | 0.5 cups |