Incorporating a variety of different foods with anti-inflammatory properties can help reduce or prevent overall inflammation. With those principles in mind, here are 19 anti-inflammatory meal prep recipes (breakfast, lunch and dinner) featuring nutrient-dense fruits and vegetables, whole grains, beans, legumes and healthy fats.
Inflammation is a normal and vital response to injury! However, it can be categorized as either acute or chronic. When our body is in a chronic inflammatory state, it can significantly contribute to the development of many diseases like cancer, cardiovascular disease and cognitive disorders like dementia.
These dishes deliver the convenience of meal prep while actively working to reduce inflammation, contributing to overall health and longevity.
Tips for Creating Anti-Inflammatory Meals
Essentially, an anti-inflammatory meal should be packed with fruit and/or veggies (the more variety the better), lean protein with an emphasis on plant-based protein and oily fish, nuts and seeds, healthy fats as well as fiber-packed beans and legumes.
Customizing Recipes
Whenever you are building a meal or making a recipe you found, here are some questions to think about to add in more foods with anti-inflammatory properties.
- Does this meal have enough veggies/fruit? Aim for at least two different vegetables (or fruit) or one cup serving.
- Can I add beans or legumes to increase the fiber content?
- Can I swap out white rice for a nutrient-dense ancient grain?
- Would this meal taste good if I added some chopped nuts or seeds?
- If the recipe calls for ground beef would chicken or salmon taste just as good?
- Or better yet, could I omit the animal protein source and incorporate more plant-based protein?
Breakfast Meal Prep
Well-balanced, nutritious breakfast ideas which feature foods that may help fight inflammation.
1. Dark Chocolate Cherry Yogurt Bowl
Foods rich in polyphenols, like dark chocolate, may help mitigate inflammation by reducing plasma levels of TNF-α – a cytokine produced with acute inflammation. This dark chocolate and cherry yogurt bowl features dark cacao powder to get that chocolatey flavor. I recommend adding some walnuts on top for some healthy fats to boost the overall nutrient profile.
Yogurt bowls are quick and easy to throw together. You could easily meal prep this recipe and store in an airtight container in the fridge for up to 5 days.
2. Chia Breakfast Bowl
This high fiber chia breakfast bowl has 15 grams of fiber per serving as well as omega-3 fatty acids. The base is made with Greek yogurt, so it’s high in protein and live, active cultures, then topped with mixed berries and chopped nuts.
A delicious and nutritious start to the day! Super easy to meal prep for quick, grab-and-go breakfasts all week long.
3. Lemon Berry Overnight Oats with Kefir
These overnight oats are made with kefir, which is similar to a drinkable yogurt in consistency and taste. Kefir is one of the best probiotic foods sources with significantly more live, actives cultures than yogurt. The Lifeway Mixed Berry Kefir that I use in this recipe also contains 30% of our daily value of vitamin D – which is actually an important nutrient in regards to inflammation.
Several studies have found that there may be a link between vitamin D deficiency and inflammation. It isn’t found in many foods, so this recipe is a good one to keep on hand – especially during the winter when the lack of sun can really affect our vitamin D status.
4. Quinoa Breakfast Bake
This quinoa breakfast bake is like a combination of a frittata and baked oatmeal. It’s hearty and filling while also featuring healthy whole grains, fiber-packed black beans, vegetables and eggs. The recipe makes 4 large servings and can be easily reheated in the microwave. I recommend topping each slice with avocado for some healthy fats.
5. Quinoa Breakfast Bowl
This vegan quinoa breakfast bowl is super creamy and delicious because it’s made with coconut milk. Quinoa is a nutrient-packed whole grain that is also considered a “complete protein”. Top this bowl with fresh fruit and chopped nuts for a well-balanced meal. Can be eaten warm or cold!
6. Savory Mediterranean Diet Oatmeal
A Mediterranean diet-inspired oatmeal with avocado, chickpeas, a fried egg, fresh tomatoes and cottage cheese to boost the protein content. It’s has all the components of what I like to consider an “anti-inflammatory” meal and it tastes really good, too. Some might think this is a weird combination but it’s so good, I swear!
Lunch and Dinner Meal Prep Recipes
I am sure you will start to see a trend when it comes to these anti-inflammatory lunch and dinner recipes. So much so that you could easily build your own meal prep recipe based on your preferences.
7. Dense Bean Salads
The “dense bean salad” trend went viral on TikTok and I just love it so much. Essentially, it’s a lot of beans, a lean protein source, and fresh vegetables with a light vinaigrette. These are high fiber, nutrient-dense meals that are ideal for meal prepping. They’re extremely customizable with so many flavor variations, too!
8. Feta and Tomato Lentil Pasta
This lentil pasta with roasted feta and tomatoes is a plant-based meal that feels indulgent but is very healthy. I love to use a higher protein and fiber noodle, too. The recipe makes 6-7 large servings for meal prep!
9. Mediterranean Chicken and Cucumber Salad
There is no cooking required for this easy Mediterranean chicken and chickpea salad. It even uses Olive Garden dressing for convenience but you could easily use a homemade olive oil-based dressing, too. For meal prep, I recommend adding the avocado and dressing on right before consuming for best results.
10. Healthy Tuna Salad Meal Prep (Get Inspired Everyday)
Oily fish, like tuna and salmon, are excellent sources of the omega-3 fatty acids DHA and EPA. The benefits of DHA and EPA are vast. Studies have shown that those who consume salmon or take fish oil supplements have a decrease of inflammatory biomarkers and a lower risk of cognitive decline.
This tuna meal prep salad can be prepped in less than 15 minutes. It features a flavor-packed tuna salad with fresh apples and spinach.
11. Black Bean Mango Salad (Sun Glow Kitchen)
This is another easy meal prep salad that can be whipped up in no time. Lots of fresh vegetables and fiber-packed beans. The lime dressing prevents the avocado from browning so it can be eaten the next day. Serve it with tortilla chips for some crunch or even in a whole grain wrap.
12. Mediterranean Grain Bowls with Salmon (The Healthy Epicurean)
Another power bowl with anti-inflammatory foods like salmon, avocados, tomatoes, cucumbers, and whole grains. For more convenience, you could use a microwaveable quinoa packet. The fresh lemon and basil adds bright, refreshing flavors.
13. Pan-Seared Salmon with Basil Tzatziki (Two Healthy Kitchens)
Salmon, again, is one of the ONLY food sources of vitamin D and the essential omega-3 fatty acids DHA and EPA. The short cooking time makes it ideal for quick and easy meal prep. This recipe features a creamy, refreshing tzatziki sauce with a lot of fresh herbs. Pair it with 2-3 vegetables and your preferred grain.
14. Greek Salad in a Jar (Haute & Healthy Living)
These meal prep Greek salad jars are super convenient for grab-and-go lunches. This specific recipe features two types of plant-based protein: lentils and quinoa. Then you’ve got a variety of vegetables and an olive-oil based dressing. The key is to mix the salad in the bottom of the jar and the rest of the ingredients don’t get soggy!
15. Southwest Quinoa Salad (Let Us Munch Lettuce)
A Tex Mex inspired quinoa salad with whole grains, lots of fresh vegetables, avocado, olive oil, and flavors of garlic, honey, and lime. As you can tell from this list of recipes, you can’t go wrong with a veggie packed quinoa bowl!
16. Chickpea Artichoke Jars (Kelsey and Cooper’s Kitchen)
This plant-based salad jar features chickpeas, artichokes, sun-dried tomatoes, with an extra-virgin olive oil lemon garlic dressing. Again, salad jars are ideal for a portable lunch or quick and easy dinner. Easily customize with your favorite veggies or even change the dressing based on your preferences. I might add another fresh vegetable to mine for even more antioxidants.
17. Forbidden Rice, Tempeh and Vegetable Power Bowls (Craving Something Healthy)
In this bowl, you’ve got a variety of vegetables including broccoli, snap peas, Bok choy, and carrots. It’s paired with tempeh, a high protein cousin to tofu. The tempeh is steamed then served over rice with a Hoisin sauce, rice vinegar, and chili garlic sauce sauce.
18. Quick and Easy Black Bean Chili (Chef Ani)
A black bean chili with simple ingredients that result in maximum flavor. Quick and easy to make yet packed with black beans, bell peppers and crushed tomatoes. Top it off with freshly diced tomatoes and avocado slices for even more anti-inflammatory properties.
19. Sheet Pan Cashew Chicken (PCOS Nutritionist Alyssa)
The ease and convenience of a sheet pan meal makes them perfect for easy meal prep. The sheet pan cashew chicken requires just a bit of veggie chopping as well as mixing the garlic honey sauce. Cashews are an excellent source of vitamin E, zinc and magnesium, which are nutrients that can help reduce inflammation. The chicken provides some lean protein and, of course, it’s loaded with a variety of vegetables!
For more anti-inflammatory meal ideas:
— Easy Plant-Based Meals Plus 14-Day Challenge
— Mediterranean Diet Salmon Recipes
— 7-Day Mediterranean Diet Meal Plan
— High Protein Flexitarian Diet Meal Plan