Anti-Inflammatory Meal Prep: The Complete Weekly System to Reduce Inflammation Naturally

Master anti-inflammatory meal prep with this complete weekly system. Get shopping lists, batch cooking strategies, make-ahead recipes, and meal plans designed to reduce chronic inflammation and support metabolic health.

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⚠️ Important Medical Disclaimer: This content is for educational and informational purposes only and should not be considered personalized medical, nutrition, or treatment advice. The information provided here does not constitute professional medical advice and should not be relied upon as such. Chronic inflammation can be a symptom of underlying medical conditions requiring professional diagnosis and treatment. Always consult with your healthcare provider, registered dietitian, or nutrition specialist before making significant dietary changes, especially if you have food allergies, medical conditions, or are taking medications. Individual nutritional needs vary based on age, health status, activity level, and other factors.

You know inflammation is driving your health problems. You've read the articles about chronic inflammation, insulin resistance, metabolic syndrome, gut health. You understand the WHAT and WHY.

But here's where most people get stuck: the HOW.

How do you actually translate "eat anti-inflammatory foods" into real meals when you're:

Working full-time
Managing a household
Already exhausted
Lacking time and energy to cook daily
Overwhelmed by complicated recipes
Confused about what to actually eat

The gap between knowledge and action is MEAL PREP.

Here's the empowering truth: You don't need to cook elaborate meals from scratch every single day. With strategic meal prep—spending 2-3 focused hours once or twice weekly—you can have anti-inflammatory meals ready to grab all week long.

This article provides the complete system: weekly meal plans, comprehensive shopping lists, batch cooking strategies, make-ahead recipes, and storage guidelines that make anti-inflammatory eating effortless and sustainable.

Quick Answer: The Anti-Inflammatory Meal Prep System

The foundation of anti-inflammatory eating:

Foods that REDUCE inflammation:

Fatty fish (salmon, sardines, mackerel) - omega-3s EPA/DHA
Colorful vegetables (leafy greens, cruciferous, peppers, beets) - antioxidants, fiber
Berries (blueberries, strawberries, raspberries) - polyphenols, anthocyanins
Nuts and seeds (walnuts, almonds, chia, flax) - omega-3s, vitamin E
Olive oil (extra virgin) - oleocanthal, polyphenols
Spices (turmeric, ginger, garlic) - curcumin, gingerol, allicin
Green tea - EGCG (epigallocatechin gallate)
Dark leafy greens (kale, spinach, arugula) - vitamins, minerals, phytonutrients

Foods that INCREASE inflammation:

Refined sugars (soda, candy, baked goods)
Industrial seed oils (canola, soybean, corn oil)
Ultra-processed foods (packaged snacks, fast food)
Refined grains (white bread, white pasta, white rice)
Excessive alcohol
Trans fats (partially hydrogenated oils)
High-omega-6 foods (when ratio to omega-3 is imbalanced)

The weekly meal prep system:

✅ Sunday prep (2-3 hours):

Batch cook 2-3 proteins (salmon, chicken, tempeh)
Roast 3-4 sheet pans of vegetables
Cook 2-3 grains/starches (quinoa, sweet potatoes, brown rice)
Prep 2-3 sauces/dressings
Wash and chop raw vegetables
Portion into containers

✅ Wednesday mini-prep (30-45 minutes):

Quick protein cook (ground turkey, shrimp)
Fresh salad prep
Replenish fresh vegetables
Make smoothie packs

✅ Daily assembly (5-10 minutes):

Combine prepped components into meals
Heat and serve
Minimal active cooking

The result: Anti-inflammatory meals ready in minutes throughout the week, no willpower required, no decision fatigue, no ordering takeout when exhausted.

Understanding Anti-Inflammatory Eating

Why Meal Prep Is Essential for Success

The consistency problem:

Research shows: It's not a single anti-inflammatory meal that matters—it's the cumulative effect of eating this way consistently over weeks and months. One salmon dinner doesn't reverse chronic inflammation. But salmon 3x/week for 12 weeks significantly reduces inflammatory markers (hs-CRP, IL-6).

The willpower problem:

When you're tired, stressed, and hungry at 6 PM, you will NOT make optimal food choices. Decision fatigue is real. Willpower depletes throughout the day.

Solution: Remove the decision. Have anti-inflammatory meals already prepared and waiting.

The practical reality:

Most people can't—and shouldn't—cook from scratch three times daily. It's unsustainable. Meal prep makes healthy eating practical for real life.

As emphasized in So Easy So Good: Delicious Recipes and Expert Tips for Balanced Eating, the key to sustainable healthy eating isn't perfection—it's having simple, delicious systems that make nutritious meals effortless to execute even on your busiest days.

The Anti-Inflammatory Food Philosophy

Focus on what to ADD, not just what to REMOVE:

Instead of obsessing over "don't eat this":

"Don't eat sugar"
"Don't eat processed foods"
"Don't eat seed oils"

Shift to "crowd out with this":

ADD more vegetables (9+ servings daily)
ADD omega-3 rich fish (3x weekly minimum)
ADD colorful berries (daily)
ADD anti-inflammatory spices (turmeric, ginger)
ADD healthy fats (olive oil, avocado, nuts)

The psychological shift: Abundance mindset instead of restriction. When your plate is full of nutrient-dense, delicious anti-inflammatory foods, there's less room (and less desire) for inflammatory foods.

The Mediterranean Foundation

The most researched anti-inflammatory eating pattern:

Core components:

Vegetables: Foundation of every meal
Fruits: Especially berries
Whole grains: Quinoa, farro, brown rice, oats
Legumes: Lentils, chickpeas, black beans
Nuts and seeds: Daily handful
Olive oil: Primary fat source
Fish and seafood: 3-4x weekly
Poultry: Moderate amounts
Eggs: Moderate amounts
Dairy: Moderate (yogurt, cheese)
Red meat: Occasional, grass-fed when possible
Sweets: Rare treats

Why it works:

High in omega-3 fatty acids
High in polyphenols and antioxidants
High in fiber (feeds beneficial gut bacteria)
Low in refined sugars and processed foods
Balanced omega-6 to omega-3 ratio
Rich in anti-inflammatory compounds

Research: Mediterranean diet reduces inflammatory markers by 20-35% within 12 weeks (multiple studies, Journal of the American College of Cardiology, 2018).

The Complete Weekly Meal Prep System

Week 1: Mediterranean-Inspired Anti-Inflammatory Plan

Overview:

Breakfast: Overnight oats with variations
Lunch: Buddha bowls with different protein/grain combos
Dinner: Sheet pan meals + grain bowls
Snacks: Prepped vegetables with hummus, berries with nuts

Sunday Prep Session (2.5 hours)

PROTEINS (3 types):

1. Baked Salmon (4-6 fillets):

Season with lemon, garlic, dill
Bake at 400°F for 12-15 minutes
Store separately, use for lunches

2. Herb-Roasted Chicken Thighs (8-10 pieces):

Season with rosemary, thyme, garlic, olive oil
Bake at 425°F for 35-40 minutes
Shred or slice, use for dinners and lunches

3. Spiced Chickpeas (3 cups cooked):

Rinse canned chickpeas, pat dry
Toss with olive oil, turmeric, cumin, paprika
Roast at 400°F for 25-30 minutes until crispy
Use for Buddha bowls and snacking

VEGETABLES (4-5 sheet pans):

Sheet Pan 1 - Rainbow Roasted Vegetables:

Bell peppers (red, yellow, orange), red onion, zucchini
Toss with olive oil, garlic, Italian herbs
Roast at 425°F for 25-30 minutes

Sheet Pan 2 - Cruciferous Power:

Broccoli, cauliflower, Brussels sprouts
Toss with olive oil, turmeric, black pepper
Roast at 425°F for 25-30 minutes

Sheet Pan 3 - Root Vegetables:

Sweet potatoes, beets, carrots
Toss with olive oil, rosemary
Roast at 400°F for 35-40 minutes

Sheet Pan 4 - Kale Chips:

Massage kale with olive oil, sea salt
Bake at 300°F for 20-25 minutes until crispy
Snack throughout week

Raw Prep:

Wash and chop: cucumber, cherry tomatoes, bell peppers, carrots
Store in glass containers with damp paper towel

GRAINS & STARCHES (3 types):

1. Quinoa (4 cups cooked):

Rinse 2 cups dry quinoa
Cook in 4 cups vegetable broth
Fluff with fork, cool completely

2. Brown Rice (4 cups cooked):

Cook 2 cups brown rice in rice cooker or stovetop
Cool completely before storing

3. Sweet Potatoes (6 medium):

Already roasted with root vegetables
Store separately for easy portioning

SAUCES & DRESSINGS (3 types):

1. Lemon-Tahini Dressing:

1/4 cup tahini
Juice of 2 lemons
2 cloves garlic, minced
1/4 cup water (adjust consistency)
Salt, pepper
Blend until smooth

2. Turmeric-Ginger Golden Sauce:

1/4 cup olive oil
1 tbsp fresh turmeric (or 1 tsp powder)
1 tbsp fresh ginger, grated
2 tbsp apple cider vinegar
1 tbsp honey
Whisk together

3. Herbed Olive Oil:

1/2 cup extra virgin olive oil
2 tbsp fresh herbs (basil, parsley, oregano)
2 cloves garlic
Blend until emulsified

BREAKFAST PREP:

Overnight Oats Base (5 jars):

1/2 cup rolled oats per jar
1/2 cup unsweetened almond milk per jar
1 tbsp chia seeds per jar
Mix in jars, refrigerate

Toppings (stored separately):

Blueberries, strawberries, raspberries (washed)
Walnuts, almonds, pumpkin seeds
Cinnamon, vanilla extract
Hemp hearts

Wednesday Mini-Prep (45 minutes)

Fresh protein:

Sauté 1 lb ground turkey with garlic, spinach, sun-dried tomatoes

Fresh salad base:

Mixed greens, arugula, spinach
Wash, dry thoroughly, store with paper towel

Smoothie packs:

Portion into freezer bags: spinach + berries + banana
Grab one each morning, blend with protein powder + almond milk

Refresh vegetables:

Wash and chop more cucumber, peppers, carrots

Daily Assembly (5-10 minutes)

Breakfast:

Grab overnight oats jar
Add fresh berries, nuts, drizzle of honey
Eat cold or warm 60 seconds in microwave

Lunch (Buddha Bowl):

Base: Quinoa or brown rice (1 cup)
Protein: Salmon, chicken, or chickpeas (4-6 oz)
Vegetables: Roasted vegetables (1-2 cups)
Greens: Arugula or kale (1 cup)
Dressing: Lemon-tahini or golden sauce (2 tbsp)
Assemble, eat immediately or pack in container

Dinner:

Protein: Chicken thigh or salmon
Vegetables: Roasted rainbow vegetables
Starch: Sweet potato or quinoa
Drizzle with herbed olive oil
Heat and serve

Snacks:

Raw vegetables + hummus
Berries + handful of walnuts
Kale chips
Apple slices with almond butter

Week 2: Asian-Inspired Anti-Inflammatory Plan

Change it up to prevent boredom while maintaining anti-inflammatory benefits.

Sunday Prep Session (2.5 hours)

PROTEINS:

1. Miso-Glazed Salmon:

Marinade: White miso paste, ginger, garlic, sesame oil
Bake at 400°F for 12-15 minutes

2. Ginger-Turmeric Chicken:

Marinade: Fresh ginger, turmeric, coconut aminos, lime
Bake at 425°F for 35-40 minutes

3. Crispy Baked Tofu:

Press extra-firm tofu, cube
Toss with arrowroot starch, bake at 425°F for 25-30 minutes
Flip halfway through

VEGETABLES:

Sheet Pan 1 - Asian Greens:

Bok choy, snap peas, shiitake mushrooms
Quick roast at 450°F for 12-15 minutes

Sheet Pan 2 - Cruciferous with Sesame:

Broccoli, cauliflower
Toss with sesame oil, ginger
Roast at 425°F for 25 minutes

Sheet Pan 3 - Root Vegetables:

Sweet potatoes, daikon radish, carrots
Toss with coconut oil, five-spice
Roast at 400°F for 35 minutes

Spiralized vegetables:

Zucchini noodles (store with paper towel, use within 3 days)
Carrot ribbons

GRAINS & STARCHES:

1. Cauliflower Rice (6 cups):

Pulse cauliflower florets in food processor
Sauté with garlic, ginger for 5 minutes
Cool completely

2. Brown Rice (4 cups):

Cook with vegetable broth, star anise

3. Sweet Potatoes:

From roasted sheet pan

SAUCES:

1. Anti-Inflammatory Golden Paste:

1/4 cup turmeric powder
1 tsp black pepper (increases curcumin absorption 2000%)
1/2 cup water
Simmer to paste consistency
Store in jar, add to dishes throughout week

2. Ginger-Miso Dressing:

2 tbsp white miso
1 tbsp fresh ginger, grated
2 tbsp rice vinegar
1 tbsp sesame oil
1 tbsp water
Whisk together

3. Coconut-Lime Sauce:

1/2 cup coconut milk
Juice of 2 limes
1 tbsp fresh cilantro
1 clove garlic
Blend

BREAKFAST PREP:

Golden Turmeric Chia Pudding (5 jars):

3 tbsp chia seeds per jar
3/4 cup coconut milk per jar
1/2 tsp turmeric powder per jar
1/4 tsp cinnamon per jar
Pinch black pepper per jar
Stir well, refrigerate overnight

Toppings:

Mango chunks
Shredded coconut
Pistachios
Pomegranate seeds

Wednesday Mini-Prep (45 minutes)

Fresh protein:

Quick-cook shrimp: Sauté with garlic, ginger, coconut aminos (8 minutes)

Fresh salad:

Asian slaw: Napa cabbage, red cabbage, carrots, cilantro
Store dressing separately

Smoothie packs:

Mango + spinach + ginger + pineapple

Daily Assembly

Breakfast:

Chia pudding jar + fresh toppings

Lunch (Asian Bowl):

Base: Cauliflower rice or brown rice
Protein: Miso salmon, chicken, tofu, or shrimp
Vegetables: Bok choy, snap peas, broccoli
Sauce: Ginger-miso dressing
Garnish: Sesame seeds, scallions

Dinner:

Protein + roasted vegetables + grain
Drizzle with coconut-lime sauce

The Complete Shopping Lists

Week 1: Mediterranean Shopping List

PROTEINS:

Wild-caught salmon fillets (4-6 fillets, ~2 lbs)
Organic chicken thighs, bone-in skin-on (2-2.5 lbs)
Canned chickpeas (3 cans, or 6 cups cooked dry chickpeas)
Ground turkey (1 lb) - for Wednesday prep
Eggs (1 dozen)

VEGETABLES (fresh):

Bell peppers: red, yellow, orange (6 total)
Zucchini (3 medium)
Red onion (2 large)
Broccoli (2 crowns)
Cauliflower (1 head)
Brussels sprouts (1 lb)
Sweet potatoes (6 medium)
Beets (4 medium)
Carrots (2 lbs)
Kale (2 bunches)
Mixed greens/arugula/spinach (3 containers)
Cherry tomatoes (2 pints)
Cucumber (3 large)
Garlic (2 heads)
Fresh herbs: rosemary, thyme, basil, parsley, oregano, dill

FRUITS:

Blueberries (2 pints)
Strawberries (2 pints)
Raspberries (1 pint)
Lemons (6)
Apples (6)
Bananas (for smoothies)

GRAINS & STARCHES:

Rolled oats (large container)
Quinoa (2 cups dry)
Brown rice (2 cups dry)

NUTS, SEEDS, & HEALTHY FATS:

Walnuts (1 lb)
Almonds (1 lb)
Pumpkin seeds (8 oz)
Chia seeds (12 oz)
Hemp hearts (8 oz)
Tahini (16 oz jar)
Extra virgin olive oil (large bottle)
Avocado oil (for high-heat cooking)

PANTRY STAPLES:

Vegetable broth (4 cups)
Canned diced tomatoes (2 cans)
Hummus (16 oz)
Almond butter (16 oz)
Turmeric powder (2 oz)
Cumin powder
Paprika
Black pepper (whole peppercorns, grind fresh)
Sea salt
Apple cider vinegar
Honey
Vanilla extract
Cinnamon

DAIRY (optional):

Greek yogurt, plain unsweetened (32 oz)
Feta cheese (8 oz)

BEVERAGES:

Unsweetened almond milk (1/2 gallon)
Green tea
Herbal teas

Week 2: Asian-Inspired Shopping List

PROTEINS:

Wild-caught salmon (4-6 fillets)
Organic chicken thighs (2 lbs)
Extra-firm tofu (2 blocks, 14 oz each)
Shrimp (1 lb) - for Wednesday prep

VEGETABLES:

Bok choy (6 heads)
Snap peas (1 lb)
Shiitake mushrooms (8 oz)
Broccoli (2 crowns)
Cauliflower (2 heads - one for rice)
Sweet potatoes (4 medium)
Daikon radish (1 large)
Carrots (2 lbs)
Zucchini (4 medium - for noodles)
Napa cabbage (1 head)
Red cabbage (1/2 head)
Garlic (2 heads)
Fresh ginger (4 oz)
Scallions (2 bunches)
Cilantro (2 bunches)
Spinach (for smoothies)

FRUITS:

Mango (2 fresh or 1 lb frozen)
Pineapple (1 fresh or 1 lb frozen)
Limes (8)
Pomegranate (1)

GRAINS:

Brown rice (2 cups dry)

NUTS & SEEDS:

Sesame seeds (4 oz)
Pistachios (8 oz)
Chia seeds (12 oz)

HEALTHY FATS:

Coconut oil (16 oz)
Sesame oil (toasted, 8 oz)
Coconut milk, full-fat (3 cans)
Shredded coconut, unsweetened (8 oz)

PANTRY:

White miso paste (8 oz)
Coconut aminos (bottle)
Rice vinegar (bottle)
Turmeric powder (4 oz)
Five-spice powder
Star anise
Arrowroot starch (for tofu)
Black pepper

Batch Cooking Strategies for Maximum Efficiency

The Assembly Line Method

Instead of cooking one recipe at a time, use restaurant-style batch cooking:

Step 1: Prep ALL ingredients first (30 minutes)

Wash all vegetables
Chop all vegetables
Measure all spices
Portion all proteins
Set out all pans and containers

Step 2: Start longest-cooking items first

Root vegetables (40 minutes) → in oven first
Grains (30-40 minutes) → start on stovetop
Proteins (20-40 minutes) → prep while grains cook

Step 3: Rotate oven racks

4 sheet pans can fit in standard oven (2 racks, 2 pans each)
Rotate halfway through cooking for even roasting

Step 4: Multi-task cooling

While last items bake, portion already-cooled items into containers
Make dressings while monitoring oven

Step 5: Assembly line portioning

Set out all containers
Fill one component at a time (all quinoa, then all chicken, then all vegetables)
Faster than assembling one complete meal at a time

The Flavor Variation Strategy

Cook ingredients simply, vary with sauces:

As demonstrated in So Easy So Good, simple, well-prepared base ingredients can transform into completely different meals with strategic use of sauces, herbs, and flavor combinations.

Example:

Monday: Baked salmon + roasted broccoli + quinoa + lemon-tahini dressing = Mediterranean bowl
Wednesday: Same salmon + same broccoli + cauliflower rice + ginger-miso dressing = Asian bowl
Friday: Same salmon + same broccoli + sweet potato + herbed olive oil = Simple clean meal

The benefit: Less cooking, more variety in flavors.

The Freezer-Friendly Strategy

Some components freeze beautifully for 2-4 week meal prep:

Freeze well:

Cooked grains (quinoa, brown rice) - portion into 1-cup servings
Cooked legumes (lentils, beans)
Soups and stews
Cooked ground meats (turkey, beef)
Meatballs, burger patties
Smoothie packs
Chopped herbs in olive oil (ice cube trays)

Don't freeze:

Leafy greens salads
Raw vegetables (get soggy)
Cooked fish (texture degrades)
Dairy-based sauces (can separate)

Freezer meal prep hack:

Double batch on Sunday
Freeze half for week 3-4
Rotate so you're never eating same meals consecutive weeks

Storage and Food Safety Guidelines

Proper Storage for Maximum Freshness

COOKED PROTEINS:

Refrigerator: 3-4 days maximum
Storage: Airtight glass containers, separate from vegetables
Reheating: 165°F internal temperature
Freeze: Up to 3 months (except fish - 1 month max)

COOKED VEGETABLES:

Refrigerator: 4-5 days
Storage: Glass containers with tight lids
Tip: Store slightly undercooked if reheating later (prevents mushiness)

COOKED GRAINS:

Refrigerator: 5-6 days
Storage: Airtight containers, cool completely before sealing
Freeze: 3-4 months in portion-sized bags

RAW VEGETABLES (prepped):

Refrigerator: 3-5 days
Storage: Container with damp paper towel
Tip: Store hardier vegetables (carrots, peppers) separate from delicate greens

LEAFY GREENS:

Refrigerator: 3-4 days after washing
Storage: Container with paper towel to absorb moisture
Tip: Don't wash until ready to use for maximum freshness

DRESSINGS & SAUCES:

Refrigerator: 5-7 days
Storage: Glass jars with tight lids
Tip: Store separately, add to meals right before eating

OVERNIGHT OATS & CHIA PUDDING:

Refrigerator: 5 days
Storage: Individual mason jars
Tip: Add fresh toppings daily, don't store with toppings

Container Strategy

Best containers for meal prep:

Glass containers (preferred):

BPA-free
Microwave safe
Dishwasher safe
Doesn't stain or retain odors
Longer lifespan
Better for environment

Divided containers:

Keeps components separate until eating
Prevents soggy textures
Ideal for Buddha bowls (grain, protein, vegetables separate)

Mason jars:

Perfect for overnight oats, chia pudding, salads (layered)
Portion control built-in

Labeling system:

Masking tape + marker
Write contents + date
"Use by" date clearly marked
Rotate older meals to front

Recipes: Complete Anti-Inflammatory Meals

Sheet Pan Turmeric-Roasted Salmon with Vegetables

Ingredients:

4 salmon fillets (6 oz each)
2 cups broccoli florets
2 cups cauliflower florets
1 red bell pepper, chopped
1 red onion, sliced
3 tbsp extra virgin olive oil
2 tsp turmeric powder
1 tsp cumin
1/2 tsp black pepper
1/2 tsp sea salt
2 cloves garlic, minced
Juice of 1 lemon

Instructions:

Preheat oven to 400°F
Toss vegetables with 2 tbsp olive oil, 1 tsp turmeric, cumin, garlic, salt
Spread on sheet pan
Roast 15 minutes
Meanwhile, mix 1 tbsp olive oil, 1 tsp turmeric, black pepper, lemon juice
Brush on salmon fillets
Push vegetables to sides of pan, place salmon in center
Roast additional 12-15 minutes until salmon flakes easily
Portion into 4 containers with quinoa or cauliflower rice

Anti-inflammatory benefits: Omega-3s (salmon), curcumin (turmeric + black pepper for absorption), cruciferous vegetables, olive oil polyphenols

Mediterranean Lentil Bowl

Ingredients:

2 cups cooked brown or green lentils
2 cups cooked quinoa
2 cups chopped cucumber
2 cups cherry tomatoes, halved
1 cup kalamata olives
1 cup red onion, diced
1 cup fresh parsley, chopped
1/2 cup crumbled feta (optional)
Dressing: 1/4 cup olive oil, juice of 2 lemons, 2 cloves garlic minced, 1 tsp oregano, salt, pepper

Instructions:

Cook lentils and quinoa according to package directions, cool completely
Whisk dressing ingredients together
Combine all ingredients in large bowl
Toss with dressing
Portion into 4-5 containers
Store dressing separately if meal prepping for more than 3 days

Meal prep tip: This is even better after sitting 24 hours as flavors meld

Golden Anti-Inflammatory Smoothie

Ingredients (makes 1 serving):

1 cup unsweetened almond milk
1 cup spinach
1/2 cup frozen mango
1/2 cup frozen pineapple
1 tbsp fresh ginger (or 1 tsp powder)
1 tsp turmeric powder
Pinch black pepper
1 scoop vanilla protein powder
1 tbsp chia seeds
1 tbsp hemp hearts

Instructions:

Blend all ingredients until smooth
Add ice if desired for thicker consistency

Meal prep version:

Pre-portion smoothie packs in freezer bags (all ingredients except liquids and powder)
Each morning: dump frozen pack in blender, add almond milk and protein powder, blend

Ginger-Turmeric Chicken Stir-Fry

Ingredients:

1.5 lbs chicken breast, cubed
4 cups mixed vegetables (broccoli, snap peas, bell peppers, bok choy)
2 tbsp fresh ginger, grated
1 tbsp turmeric powder
3 cloves garlic, minced
2 tbsp coconut aminos (or low-sodium tamari)
1 tbsp sesame oil
1 tbsp avocado oil (for cooking)
Sesame seeds for garnish

Instructions:

Heat avocado oil in large skillet or wok over high heat
Add chicken, cook 5-6 minutes until browned
Add ginger, turmeric, garlic, cook 1 minute
Add vegetables, stir-fry 4-5 minutes until crisp-tender
Add coconut aminos and sesame oil, toss to coat
Portion into 4 containers
Serve over cauliflower rice or quinoa
Garnish with sesame seeds

Berry-Walnut Overnight Oats

Ingredients (per jar):

1/2 cup rolled oats
1/2 cup unsweetened almond milk
1 tbsp chia seeds
1/4 cup blueberries
1/4 cup strawberries, sliced
2 tbsp walnuts, chopped
1/2 tsp cinnamon
1 tsp vanilla extract
1 tsp honey (optional)

Instructions:

Combine oats, almond milk, chia seeds, cinnamon, vanilla in mason jar
Stir well
Refrigerate overnight (or minimum 4 hours)
In morning, top with berries, walnuts, drizzle of honey
Eat cold or warm 60 seconds in microwave

Meal prep: Make 5 jars on Sunday, store toppings separately, add fresh daily

Anti-inflammatory benefits: Omega-3s (walnuts, chia), antioxidants (berries), fiber (oats), cinnamon (blood sugar regulation)

Troubleshooting Common Meal Prep Challenges

"I get bored eating the same thing all week"

Solutions:

1. Vary the sauces/dressings

Same base ingredients, different flavors
Mediterranean Monday, Asian Wednesday, Mexican Friday

2. Cook 2-3 different proteins

Salmon AND chicken AND chickpeas
Mix and match throughout week

3. Use the 50/50 rule

Prep 50% of meals
Cook fresh 50% (using prepped components for speed)

4. Theme days

Monday: Mediterranean
Wednesday: Asian
Friday: Mexican
Keeps variety within structure

"My vegetables get soggy by day 4"

Solutions:

1. Store vegetables slightly undercooked

They'll finish cooking when reheated

2. Store wet and dry ingredients separately

Dressings in separate containers
Add right before eating

3. Store delicate and hardy vegetables separately

Leafy greens separate from roasted vegetables

4. Refresh mid-week

Wednesday mini-prep: fresh vegetables for days 4-7

5. Strategic vegetable selection

Hardier vegetables (Brussels sprouts, cauliflower, broccoli, carrots) hold up better than delicate ones (spinach, zucchini)

"I don't have 3 hours on Sunday"

Solutions:

1. Split prep across 2 days

Saturday: 1.5 hours (proteins + grains)
Sunday: 1.5 hours (vegetables + assembly)

2. Use Wednesday prep as second full prep

Sunday: Prep for Mon-Wed (1.5 hours)
Wednesday: Prep for Thu-Sun (1.5 hours)

3. Prep only certain components

Just proteins and grains (45 minutes)
Cook vegetables fresh daily (15 minutes)

4. Use time-saving tools

Instant Pot (grains in 15 minutes)
Food processor (vegetable chopping in seconds)
Pre-washed salad greens
Pre-cut vegetables (more expensive but time-saving)

"My family won't eat 'healthy' food"

Solutions:

1. Separate components

Everyone builds their own bowl
Kids can have preferred grains/proteins
Adults add more vegetables

2. Familiar flavors

Mediterranean = Italian-ish (familiar to most)
Asian = teriyaki-style (kid-friendly)
Mexican = taco bowls (universally loved)

3. Build on what they already like

Like pasta? → Quinoa "pasta" bowls
Like tacos? → Deconstructed taco bowls
Like stir-fry? → Veggie-loaded stir-fry

4. Involve them in prep

Kids who help cook are more likely to eat
Let them choose one vegetable or protein

The 30-Day Anti-Inflammatory Meal Prep Challenge

Week 1: Mediterranean foundation (as outlined above)
Week 2: Asian-inspired variation
Week 3: Mexican-inspired (repeat proteins with different spices/sauces)
Week 4: Mix and match favorites from weeks 1-3

Track these markers:

Energy levels (1-10 scale daily)
Digestive symptoms
Joint pain or stiffness
Skin quality
Sleep quality
Mood
Cravings (frequency and intensity)

Optional lab testing (before and after 30 days):

hs-CRP (high-sensitivity C-reactive protein) - primary inflammation marker
Fasting glucose
Lipid panel
HbA1c

Expected results after 30 days:

15-30% reduction in inflammatory markers
Improved energy and mental clarity
Better digestion
Reduced cravings for sugar and processed foods
Weight loss (if needed) - typically 4-8 lbs
Improved sleep
Reduced joint pain or stiffness

📚 Recommended Reading for Anti-Inflammatory Eating

Want to dive deeper into anti-inflammatory nutrition and meal planning? These evidence-based books provide additional strategies and delicious recipes:

Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar - Learn how food order, food pairings, and meal timing impact inflammation through blood sugar regulation, essential knowledge for optimizing your meal prep strategy.

Good Energy: The Surprising Connection Between Metabolism and Limitless Health - Comprehensive guide to understanding how cellular metabolism influences inflammation and overall health, with practical strategies for optimizing nutrition.

Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food - Eye-opening investigation into how ultra-processed foods drive chronic inflammation and metabolic dysfunction, reinforcing why whole foods meal prep is essential.

The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms - Specifically designed for women dealing with hormonal changes, with anti-inflammatory meal strategies and practical recipes.

So Easy So Good: Delicious Recipes and Expert Tips for Balanced Eating (A Cookbook) - Practical Mediterranean-style recipes with expert tips for making healthy eating effortless and delicious, perfect for expanding your meal prep repertoire.

Additional Resources

Meal prep tools:

Glass containers with compartments (various sizes)
Sheet pans (4-6 heavy-duty pans)
Mason jars (16 oz for overnight oats/salads)
Food processor (vegetable chopping)
Sharp chef's knife
Cutting boards (separate for proteins and vegetables)
Instant Pot or rice cooker (time-saving)
Labels and permanent marker

Apps for meal planning:

Plan to Eat (meal planning and grocery lists)
Paprika (recipe organization and meal planning)
Mealime (automated meal plans and grocery lists)
AnyList (shared grocery lists)

Related articles:

Professional support:

Registered dietitian (meal planning guidance)
Functional medicine practitioner (comprehensive testing)
Certified health coach (accountability and support)

Testing inflammation markers:

hs-CRP (most common inflammation marker)
Complete blood count (CBC)
Erythrocyte sedimentation rate (ESR)
Interleukin-6 (IL-6)
Tumor necrosis factor-alpha (TNF-α)

This article provides general health information and should not replace professional medical advice. Always consult with your healthcare provider, registered dietitian, or nutrition specialist before making significant dietary changes. Individual nutritional needs vary based on age, health status, activity level, medications, and other factors. Food allergies and intolerances should be addressed with professional guidance. If you have medical conditions such as diabetes, kidney disease, or autoimmune disorders, work with your healthcare team to ensure meal plans are appropriate for your specific needs.