Enhancing Well-Being Without Drastic Changes
While setting health goals for the new year can be tempting, you don’t have to make drastic changes to enhance your well-being. Simply adopt making dinners that are not inflammatory eating pattern can offer numerous benefits without requiring a complete diet overhaul. By focusing on foods recognized for their anti-inflammatory properties—such as dark-hued fruits and vegetables, whole grains, and omega-3-rich options—you can potentially lower your risk of various health issues, including cancer, heart disease, and dementia.
To help you get started, this week’s meal plan features fresh recipes that align with our anti-inflammatory guidelines, and each dinner can be prepared in three steps or less.
Read More: What’s the healthiest milk? A guide to whole, raw, almond, coconut and more.
A Week of Anti-Inflammatory Recipes
Sunday: Sweet Potato–Black Bean Stuffed Peppers
Stuffing bell peppers with sweet potatoes and black beans creates a dinner loaded with ingredients that combat inflammation. A sprinkle of shredded Colby-Jack cheese on top adds a satisfying touch. While dairy often gets a negative reputation regarding inflammation, it actually provides calcium and vitamin D—nutrients that can help reduce inflammation—so there’s no need to eliminate it entirely.
Monday: Turmeric Chicken & Avocado Wraps
These simple wraps can be ready in just 30 minutes. Start with cooked chicken (either breasts or thighs work well), shred it, and mix it with a tasty dressing made from mayonnaise, Greek yogurt, Dijon mustard, and spices. Add in some chickpeas and walnuts, layer with sliced avocado, and wrap it all together. Walnuts are an excellent source of omega-3 fatty acids, which support cognitive health.
Tuesday: Anti-Inflammatory Sheet-Pan Roasted Veggies
One of my favorite ways to prepare a meal is by roasting a variety of vegetables and pairing them with a protein. I enjoy this colorful mix of purple sweet potato, fennel, carrots, butternut squash, and Brussels sprouts alongside some rotisserie chicken. The carrots and squash are rich in beta carotene, an antioxidant that can help reduce inflammation.
Wednesday: Kale Salad Inspired by Cacio e Pepe
Midweek is the ideal time to whip up this easy, 15-minute hearty salad. It draws inspiration from cacio e pepe, a pasta dish rich in cheese and pepper. The kale, known for its inflammation-fighting properties, pairs beautifully with these bold flavors, offering a lighter twist on the classic pasta. I enjoy serving it alongside some whole-grain bread.
Thursday: Tuna Salad Lettuce Wraps
Another effortless option, these tuna salad lettuce wraps are packed with protein and omega-3 fatty acids. Instead of using all mayonnaise to bind the tuna salad, I incorporate Greek yogurt for added creaminess and protein. Chopped apple, onion, and celery provide a delightful crunch. Wrap the salad in soft butter lettuce leaves for a quick, light, and refreshing dinner.
Friday: Thai Red Curry with Cod & Sweet Potatoes
Let’s wrap up the week with a simple yet elegant dish. Here, black cod fillets are immersed in a sauce made from red curry paste and coconut milk, accompanied by tender sweet potatoes. Black cod is an excellent source of omega-3 fatty acids, which offer various inflammation-fighting benefits and can enhance heart health. Plus, sweet potatoes are rich in fiber and resistant starch, promoting better gut health.
