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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.

The recipes

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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Ingredients

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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