



Anti-Inflammatory Friendly Meal Plan
This meal plan was designed to help you eat well without overthinking it. It focuses on whole, nourishing foods that support lower inflammation, gut health, and steady energy—while still being realistic for busy weeks. You’ll prep once, mix and match meals throughout the week, and enjoy flavors that actually satisfy. No extreme rules. No cutting out entire food groups. Just simple, balanced meals that make it easier to stay consistent. 3 breakfast options, 3 lunch options, and 3 dinner options—so you can mix, match, and repeat meals without getting bored or overwhelmed. You’ll rotate them throughout the week based on what sounds good, how hungry you are, and what your schedule looks like. This approach keeps grocery lists simple, saves time in the kitchen, and makes staying consistent much easier. Whether your goal is weight loss, hormone balance, or just feeling better in your body, this plan gives you a flexible structure you can come back to week after week. Prep smart. Eat well. Feel good.
Almond Butter Berry Oatmeal
Start your morning with a comforting bowl of Almond Butter Berry Oatmeal! Made with creamy oats, swirled with rich almond butter, and topped with fresh berries and a drizzle of honey. A delicious, fiber-rich breakfast that keeps you full and energized all day long!
Total Time
10 minutes
Calories
472
Protein
14g
Carbs
42g
Fat
26g
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Raspberry Flaxseeds Smoothie Bowl
Fuel your day with a Raspberry Flaxseed Smoothie Bowl! This delicious bowl blends tart raspberries, and Greek yogurt for a creamy, antioxidant-rich base. Topped with fresh berries, and chia seeds, it's a nutrient-packed breakfast or snack that’s as beautiful as it is healthy!
Total Time
5 minutes
Calories
147
Protein
7g
Carbs
22g
Fat
5g
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Cottage Cheese, Avocado & Sun-Dried Tomato Breakfast Wrap
Kickstart your day with a Cottage Cheese, Avocado & Sun-Dried Tomato Breakfast Wrap! This protein-packed wrap combines creamy cottage cheese, ripe avocado, and tangy sun-dried tomatoes in a whole-grain tortilla. A flavorful, nutritious breakfast that’s quick to make and perfect for on-the-go energy!
Total Time
10 minutes
Calories
397
Protein
18g
Carbs
37g
Fat
22g
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Honey Garlic Shrimp
Savor the sweet and savory flavors of Honey Garlic Shrimp! This dish features juicy shrimp sautéed in a rich honey-garlic sauce with a hint of soy, creating a beautifully caramelized glaze. Perfect served over rice or noodles for a quick, delicious meal that’s ready in minutes!
Total Time
10 minutes
Calories
305
Protein
24g
Carbs
21g
Fat
15g
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Greek Chicken Bowl
This Greek Chicken Bowl is perfect for meal prep. Simply prepare all the components and store them separately in airtight containers. When ready to eat, assemble the bowls and drizzle with the dressing for a quick and delicious meal!
Total Time
1 hour
Calories
686.86
Protein
27.94g
Carbs
95.91g
Fat
21.52g
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Strawberry Blackened Chicken Walnut Salad
Treat yourself to a flavorful Strawberry Blackened Chicken Walnut Salad! This dish combines juicy blackened chicken, sweet strawberries, crunchy walnuts, and mixed greens, all tossed in a light balsamic vinaigrette. A refreshing and nutritious option for a delicious lunch or dinner!
Total Time
15 minutes
Calories
458
Protein
37g
Carbs
13.5g
Fat
31g
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Chicken Stir Fry
Enjoy a quick and flavorful Chicken Stir Fry!
Total Time
15 minutes
Calories
325
Protein
28g
Carbs
30g
Fat
10g
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Honey Hot Salmon Bites
These Honey Hot Salmon Bites are the perfect combo of sweet, spicy, and savory. Tender chunks of salmon are seasoned with bold Cajun spices, then air-fried until crisp on the outside and juicy on the inside. Tossed in a sticky honey-sriracha glaze, every bite packs a punch of flavor without the grease or guilt. They’re quick to make, macro-friendly, and ideal for weeknight dinners, meal prep, or impressing guests. Serve them over rice, in lettuce wraps, or alongside your favorite roasted veggies. Simple ingredients. Big flavor. Ready in minutes. This one’s a must-add to your weekly rotation!
Calories
335
Protein
30g
Carbs
16g
Fat
18g
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Southwest Chicken Salad
Savor the flavors of a Southwest Chicken Salad! Packed with grilled chicken, black beans, corn, avocado, cherry tomatoes, and mixed greens, all tossed in a zesty lime-cilantro dressing. A hearty, protein-packed salad perfect for a satisfying lunch or dinner with a Southwestern kick!
Total Time
12 minutes
Calories
405
Protein
36g
Carbs
30g
Fat
6g
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For
4
M
I
Fruit and Vegetables
4 cup Mixed berries
4 cup Raspberries
2 Avocado
4 handful Lettuce
6 cloves Garlic
Green onions
1 cup English cucumber
1 cup Roma tomatoes
1 medium Red onion
4 Lemon
2 cup Cucumber
20 Strawberries
8 handful Spring mix
1 medium Yellow onion
1 tbsp Garlic (tbsp)
4 Red sweet peppers
1 cup Snow peas
2 cups Broccoli florets
1 tbsp Shallots
2 Garlic cloves
4 cup Arugula
8 cups Romain
1 cup Corn
2.7 cup Red bell pepper
1 cup Cherry tomatoes
2.7 cup Red onion (cup)
4 Lime
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