Our 10 day, anti-inflammatory diet meal prep recipes challenge can help reset and heal your body of inflammation. Join the meal prep recipes challenge and use our easy, delicious, gluten-free recipes to help you feel better! The recipes are rich in foods that are known for their anti-inflammatory properties. Food plays a key role in reducing inflammation in the body, so use this fun challenge to help get you started!
Important Note: If you are new to eating anti-inflammatory foods, and just looking to clean up your diet, you may be able to tolerate nightshades, properly prepared grains, and dairy products. However, if you feel tired, weak, or have stomach distress when you eat those foods, then it might be best to temporarily avoid them. We have gluten-free recipe options for both!
Are Nightshades Bad for Inflammation?
This definitely depends on the person’s current health. I suggest checking out Dr. Axe’s article on nightshades for more info. If you see that tomatoes and potatoes are making you feel worse, then yes, take them out temporarily. But they are real food and nourishing to the general population wanting to eat well. Hope that makes sense!
Why should I eat anti-inflammatory Food?
Whether you know it or not, you probably have suffered from some level of inflammation. Chronic inflammation is associated with a whole host of health issues. It’s been proven that with the right kinds of food and lifestyle, you can greatly reduce chronic inflammation.
anti-inflammatory Rich Food
- Herbs and Spices – Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and fresh), chili peppers (if you can tolerate nightshades), sage, basil, cinnamon, nutmeg, clove, rosemary, thyme. Turmeric and ginger being the most powerful and natural anti-inflammatory agents.
- Quality Protein – Omega-3 enriched eggs, skinless poultry, grass-finished lean meats.
Best to reduce consumption of animal foods. If you eat chicken, choose organic, cage-free chicken. Focus on Cold water fish such as Wild caught salmon, halibut, sardines, and cod. All rich in EPA and DHA to support brain and heart health. - Healthy Fats – Brazil nuts (rich in selenium), walnuts, almonds, olive oil and avocado oil (cold pressed), Flaxseed, hempseed, chia seed. These are healthy fats rich in monounsaturated and/or omega-3 fats.
- Fruit and Vegetables – Kale (all leafy greens), spirulina, Asian mushrooms, berries, citrus, green vegetables.
Anti-Inflammatory Meal Prep Recipes
Superfood Overnight Oatmeal
Left Container – Sweet potato puree replaces the gluten-free oats in this recipe, also making the breakfast vegan and paleo friendly. Easy to make Whole30-compliant, too.
- Adding healthy fats like coconut milk and chia seeds boosts the absorption of vitamin A from the sweet potato and Vitamin C from the grapefruit and blueberries.
Right Container – Superfood overnight oatmeal with blueberries. By soaking the oats overnight in milk, you break down the phytic acid in the grain. This allows for better nutrient absorption and digestion, resulting in an anti-inflammatory response.
- Pairing the overnight oats with walnuts and protein-rich hard boiled eggs creates a macro balanced meal rich in omegas and vitamin D.
Indian Spiced Baked Potato and Eggs
Left Container – Indian spiced baked sweet potato and carrots. Eggs on the side. You can cook the potatoes and the carrots beforehand (al dente), then add eggs to the containers and cook for an additional 10 minutes to have soft baked eggs.
- High in protein, Vitamin A, and fiber! Paleo and Whole30 friendly. The Indian spices are rich in anti-inflammatory properties. If you are avoiding nightshades, see the below option.
Right Container – Same concept as above, but we’ve eliminated the paprika from the recipe. The eggs are slighting scrambled with turmeric, salt/pepper, and coconut milk, then baked. Similar to my turmeric baked eggs recipe, just not scrambled. They can be cooked ahead of time or in the meal prep container. The vegetables have just a touch of salt, pepper, and curry powder (cumin, coriander, and turmeric).
- Turmeric is a powerful herb that can help to kickstart your day. More effective than many prescription herbs, turmeric regulates cholesterol and even manages diabetes. This recipe is rich in protein, too.
Dukkah Roasted Vegetables Salad
This anti-inflammatory meal prep recipe has vegan, paleo, and low carb options. No cheese or tomatoes.
Left Container – Dukkah Roasted Vegetables Salad without tomatoes (nightshade free). We add grilled chicken for protein and iron. This dish is low carb and rich in Vitamin D and fiber from mushrooms!
Right Container – VEGAN-FRIENDLY Dukkah Roasted Vegetables Salad, with the addition of avocado, dried apricots, and pistachios.
- The avocado adds in a healthy fat
- Pistachios are rich in potassium, protein, vitamin B6, and antioxidants. All of these are important for a vegan diet.
- Dried Apricot is rich in plant-based Iron.
- For extra protein and B Vitamins, sprinkle nutritional yeast on top.
Salmon Meal Prep Recipes
Here are two favorite salmon meal prep recipes – with cook and no cook versions. Great for lunch or dinner!
Left Container – Smoked Salmon Zucchini Noodle Salad (no cheese)- We’ve replaced the goat cheese with our own homemade dressing or you can even use cashew cream sauce. This is a NO COOK MEAL that’s super easy make and low carb.
- The berries at a high amount of compounds
- Zucchini and summer squash also contains antioxidant and anti-inflammatory properties found in the skin (so don’t forget to eat that part!) Rich in vitamins A and C, glutathione peroxidase, and superoxide dismutase.
Right Container – Rosemary Citrus Salmon with Asparagus – This simple whole 30 dish is loaded with protein, vitamin C, and omegas.
- The Rosemary adds in more Antioxidants and anti-inflammatory compounds to help boost the immune system and blood circulation. Rosemary is proven to help treat indigestion.
Want to print these recipes? Click here to download
Anti-Inflammatory Diet Plan eBook
Struggling with inflammation, fatigue, or digestive issues? This digital 21-day plan gives you a step-by-step guide to help you feel better fast—using food as medicine. With easy-to-follow meal plans, shopping lists, and over 100 pages of expert guidance, you’ll have everything you need to reset your health and boost your energy naturally
More Anti-Inflammatory Meal Prep Recipes
Although they aren’t shown in meal prep containers, these anti-inflammatory diet recipes are meal prep friendly.
Breakfast and Snacks
Build Your Own Protein Smoothie Packs {3 Ways}
3 Protein Smoothie Packs recipes. Freezer ready!
Easy AIP Breakfast Porridge
Make this easy AIP breakfast porridge with simple, nutritious ingredients for an anti-inflammatory breakfast suitable for a variety of diets! Make it on the stove top, instant pot, or slow cooker.
Dark Chocolate Chewy Energy Bites
Vegan Dark Chocolate Chewy Energy Bites {Blender Recipe, Whole 30 friendly}
Kiwi Smoothie with Pineapple
Sweet and refreshing, this 10-minute kiwi smoothie with pineapple is made with a handful of good-for-you, low FODMAP-friendly ingredients!
Gluten-Free Lemon Coconut Bars
A lightened-up version of everyone’s favorite springtime dessert! These Gluten-Free Lemon Bars with Coconut are quick, easy, dairy free and grain-free!
Dinner or Leftover Lunch Recipes
Lemon Sage Chicken Thighs
Prepare these easy lemon sage chicken thighs with onions and olives in a single skillet for a quick, light, and savory weeknight meal!
Roasted Cauliflower Soup
This creamy roasted cauliflower soup recipe comes together with fresh veggies and warm spices in under an hour for a hearty, nutritious, vegan-friendly main course or side!
Baked Sweet Potato Cauliflower Patties
Baked Sweet Potato Cakes- paleo and vegan friendly. Air Fryer Option
Asian-Inspired Zoodle Flu Buster Soup
This Asian inspired zucchini noodle soup is light yet rich in anti-inflammatory properties. A soothing delicious and nutritious soup. Gluten free and paleo, with vegetarian and vegan options!
Garlic Herb Pan-Fried Cod Cakes
Pan-fried cod cakes are rich in omegas, nutrients, and flavor! This Whole30-friendly recipe can be made in the skillet, air fryer, or oven making it perfect for any easy weeknight meal or party appetizer.
Orange Honey Roasted Whole Chicken
Perfectly roasted in the oven or a Dutch oven, this recipe is easy to prepare and ideal for family dinners or holiday gatherings!
The helpful tools for this Meal Plan
Pin below or DOWNLOAD the PDF’s
- Pinnable or Downloadable Anti-inflammatory Shopping Guide! Click here to download PDF version.
- List of anti-inflammatory rich foods (download here)
- FREE MEAL PLAN TRACKER and JOURNAL (download here).
- BONUS – Anti-inflammatory MEAL PLAN GUIDE (30 days) to purchase.
I am suffering with severe inflammation in my left leg/thigh. I thought it was my left knee and starting getting shots in it. The doctor admitted I had arthritis in my left leg/knee.
So what foods can help this? Is inflammation causing these terrible pains I sometimes fee.? I really want/need to change my diet.
What is Paleo? I know you’re not a doctor but I need to know “how” this arthritis/inflammation stuff works.
Thank you!
I’m sorry to hear! Have you tried eliminating grains, eggs, and dairy to see if any of those cause inflammation for your body? It’s very much trial and error and depends on the person.
Okay…so I guess I need to know what “exactly” inflammation is?
Is that what’s causing the arthritis in my left leg to hurt…I wondering.
No, I have not totally given up eggs because I like them in my salads…they help me to “feel” fuller longer. Also, yes I’m starting to purchase almond & coconut milk from your suggested recipes. I am also starting your “inflammation smoothies to see if that will help some.
I just want to feel better and I’m realizing that giving up certain foods may help ease the pain I fee..
Thank you much for caring and creating these recipes to try….
Hi,
I have bouts of gastritis, so I’ve been checking out various eating plans, some are conflicting, even though they are for the same condition, eg..some say no citrus fruit as they are high in acid, yet others mention them in the eating plans, I’m confused as the best one to opt for, I do like the look of your plans, is it the right one for me to try..?
Hi Val!
Thanks for reaching out. Gastritis is definitely a tricky one to deal with. Right off the back, I would try to check with your doctor. We can’t consult, but I am happy to give you some suggestions:) The AIP diet is very healing, that may be something to look into. For gastritis, I would recommend avoiding citrus, at least at the beginning. But definitely check with your doctor too!
Here are a few recipes that may work for you: https://www.cottercrunch.com/aip-breakfast-porridge-instant-pot/
https://www.cottercrunch.com/healing-recipes-meal-plan/
I feel like I need this in my life. I slipped up on eating dairy and grain last night (not a lot) and I slept horrible. I woke up swollen. I’m just now starting to consider cutting out nightshade to see what happens. Thank you for offering these meal plans. I don’t neccesarily know what I’m doing, but would do almost anything for some relief.
Happy to help Nicole! And I just saw that you bought the guide.Let us know if you need anything else. <3 You got this!
Such great info! Thanks so much for sharing Lindsay!
Thanks Mary Ann! Let me know if you try any!
Love this challenge so far! It’s nice to know that the food I’m putting into my body is better for it
I’m glad you’re loving it! Great way to start the new year:)
This is such a good idea, Lindsay! Goodness knows we all should be eating more of these types of foods.
Thank ya friend! It can help you feel so much better, that’s for sure!
These ideas are amazing and so helpful!
Thank you, I’m glad you think so! 🙂
So ridiculously awesome, I need these badly!
I’ll trade for some beef bowls. 🙂