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While you might feel inclined to make goals related to your health in the new year, you don’t need to do anything drastic to improve your health. Doing something as simple as following an anti-inflammatory eating pattern has numerous benefits and doesn’t necessarily require you to overhaul your diet. By adapting your meals to focus onfoods known for having anti-inflammatory benefits, like dark-colored fruits and vegetables, whole grains and omega-3-rich foods, you could help reduce your risk of numerous health conditions, such as cancer, heart disease and dementia. To get you started, this week’s meal plan is full of brand-new recipes that meetour anti-inflammatory parameters. Plus, it takes just three steps or less to get each dinner on the table.Your Weekly PlanSunday:Sweet Potato–Black Bean Stuffed PeppersMonday:Turmeric Chicken & Avocado WrapsTuesday:Anti-Inflammatory Sheet-Pan Roasted VeggiesWednesday:Cacio e Pepe Inspired Kale SaladThursday:Tuna Salad Lettuce WrapsFriday:Thai Red Curry with Cod & Sweet PotatoesGet the Shopping ListOur column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit.Sign upto get a dinner plan delivered to your inbox every Saturday!
While you might feel inclined to make goals related to your health in the new year, you don’t need to do anything drastic to improve your health. Doing something as simple as following an anti-inflammatory eating pattern has numerous benefits and doesn’t necessarily require you to overhaul your diet. By adapting your meals to focus onfoods known for having anti-inflammatory benefits, like dark-colored fruits and vegetables, whole grains and omega-3-rich foods, you could help reduce your risk of numerous health conditions, such as cancer, heart disease and dementia. To get you started, this week’s meal plan is full of brand-new recipes that meetour anti-inflammatory parameters. Plus, it takes just three steps or less to get each dinner on the table.
Your Weekly Plan
Sunday:Sweet Potato–Black Bean Stuffed PeppersMonday:Turmeric Chicken & Avocado WrapsTuesday:Anti-Inflammatory Sheet-Pan Roasted VeggiesWednesday:Cacio e Pepe Inspired Kale SaladThursday:Tuna Salad Lettuce WrapsFriday:Thai Red Curry with Cod & Sweet Potatoes
Get the Shopping List
Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit.Sign upto get a dinner plan delivered to your inbox every Saturday!
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Sunday: Sweet Potato–Black Bean Stuffed Peppers
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
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02of 06Monday: Turmeric Chicken & Avocado WrapsHeami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine KeeleyThese easy wraps come together in just 30 minutes. Start with some cooked chicken (breasts or thighs both work) and shred it and combine it with a flavorful dressing of mayonnaise, Greek yogurt, Dijon mustard and seasonings. Toss in some chickpeas and walnuts, layer it with slicedavocadoand wrap it all up.Walnutsare a great source of omega-3 fatty acids and help support cognitive health.View Recipe
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Monday: Turmeric Chicken & Avocado Wraps
These easy wraps come together in just 30 minutes. Start with some cooked chicken (breasts or thighs both work) and shred it and combine it with a flavorful dressing of mayonnaise, Greek yogurt, Dijon mustard and seasonings. Toss in some chickpeas and walnuts, layer it with slicedavocadoand wrap it all up.Walnutsare a great source of omega-3 fatty acids and help support cognitive health.
03of 06Tuesday: Anti-Inflammatory Sheet-Pan Roasted VeggiesHeami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine KeeleyFor me, one of the easiest ways to make a meal is to roast a whole bunch of vegetables and add a protein. I love this vibrant combination of purple sweet potato, fennel, carrots, butternut squash and Brussels sprouts with some rotisserie chicken on the side. Thecarrotsandsquashare both packed with beta carotene, an antioxidant that can help reduce inflammation.View Recipe
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Tuesday: Anti-Inflammatory Sheet-Pan Roasted Veggies
For me, one of the easiest ways to make a meal is to roast a whole bunch of vegetables and add a protein. I love this vibrant combination of purple sweet potato, fennel, carrots, butternut squash and Brussels sprouts with some rotisserie chicken on the side. Thecarrotsandsquashare both packed with beta carotene, an antioxidant that can help reduce inflammation.
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Wednesday: Cacio e Pepe–Inspired Kale Salad
05of 06Thursday: Tuna Salad Lettuce WrapsHeami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine KeeleyAnother no-cook hit, these tuna salad lettuce wraps are high in protein and omega-3 fatty acids. Some of the mayonnaise traditionally used to bind tuna salad is replaced with Greek yogurt for creaminess and extra protein. Some chopped apple, onion and celery add a contrasting crunch. Serve the salad wrapped up in soft butter lettuce leaves for an easy, light, fresh dinner.View Recipe
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Thursday: Tuna Salad Lettuce Wraps
Another no-cook hit, these tuna salad lettuce wraps are high in protein and omega-3 fatty acids. Some of the mayonnaise traditionally used to bind tuna salad is replaced with Greek yogurt for creaminess and extra protein. Some chopped apple, onion and celery add a contrasting crunch. Serve the salad wrapped up in soft butter lettuce leaves for an easy, light, fresh dinner.
06of 06Friday: Thai Red Curry with Cod & Sweet PotatoesHeami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine KeeleyLet’s close out the week with a simple but elegant dish. Here black cod fillets swim in a sauce of red curry paste and coconut milk along with tender sweet potatoes. Black cod is another great source of omega-3 fatty acids, which, among their other inflammation-fighting benefits, can help improve heart health. And thesweet potatoeshave fiber and resistant starch, which can help improve gut health.View Recipe
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Friday: Thai Red Curry with Cod & Sweet Potatoes
Let’s close out the week with a simple but elegant dish. Here black cod fillets swim in a sauce of red curry paste and coconut milk along with tender sweet potatoes. Black cod is another great source of omega-3 fatty acids, which, among their other inflammation-fighting benefits, can help improve heart health. And thesweet potatoeshave fiber and resistant starch, which can help improve gut health.
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
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