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Colorful anti-inflammatory dinner meal prep featuring healthy ingredients and vibrant dishes.

Anti-Inflammatory Dinner Meal Prep

Easy and healthy meal prep ideas focusing on anti-inflammatory ingredients for busy weeknights.
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Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings: 4 servings
Course: Dinner, Meal Prep
Cuisine: Healthy, Mediterranean
Calories: 450
Ingredients Method Notes

Ingredients
  

Proteins
  • 1 pound salmon Fresh or frozen
  • 1 pound chicken Boneless, skinless
  • 1 cup lentils Green or brown
  • 1 can chickpeas Drained and rinsed
  • 1 package tofu Firm or extra firm
  • 1 pound ground turkey Can sub with ground chicken
Fiber Sources
  • 4 cups leafy greens Spinach or kale
  • 2 cups mixed vegetables Broccoli, cauliflower, carrots
  • 2 cups quinoa Can substitute with brown rice
  • 1 cup cooked beans Any variety
Healthy Fats
  • 1/4 cup olive oil Extra virgin recommended
  • 1 medium avocado Sliced for serving
  • 1/4 cup walnuts Chopped for topping
Flavor Boosters
  • 3 cloves garlic Minced
  • 1 inch ginger Grated
  • 1 tbsp turmeric Use fresh or ground
  • 1 medium lemon Juice for dressing

Method
 

Preparation
  1. Preheat your oven to 400°F (200°C).
  2. Choose 2 proteins and marinate with olive oil, garlic, turmeric, ginger, and lemon juice.
  3. Prepare your grains (quinoa or brown rice) according to package instructions.
Cooking
  1. Roast your chosen proteins and vegetables on a sheet pan for 20-30 minutes.
  2. While proteins are roasting, cook lentils or beans in a pot.
Assembly
  1. Portion cooked grains, roasted proteins, and veggies into meal prep containers.
  2. Top the meals with healthy fats like avocado or walnuts before serving.

Notes

Keep one 'no cook' option, like canned tuna and bean salad, for nights you can't cook. Store meals in glass containers for freshness.