Anti-Inflammatory Meal Plan

Rolled oats cooked with water, topped with mixed berries, a handful of walnuts, and a drizzle of honey.

Ingredients:

• •80g rolled oats
• •150g mixed berries
• •20g walnuts
• •1 tsp honey
• •water

Prepare overnight oats the night before to save time.

Lemon-herb baked salmon fillet with steamed green beans and brown rice.

Ingredients:

• •180g salmon fillet
• •150g cooked brown rice
• •100g green beans
• •1 lemon
• •1 tsp olive oil
• •dill or parsley

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Lemon-herb marinated chicken breast with oven-roasted courgette, peppers, and cauliflower.

Ingredients:

• •200g chicken breast
• •100g courgette
• •100g mixed peppers
• •100g cauliflower
• •1 tbsp olive oil
• •rosemary
• •lemon

Oats soaked overnight in almond milk with chia seeds, topped with sliced mango in the morning.

Ingredients:

• •70g rolled oats
• •250ml unsweetened almond milk
• •2 tbsp chia seeds
• •100g mango
• •1 tsp maple syrup

Prepare 5 jars on Sunday for the whole week.

Chickpeas, cherry tomatoes, cucumber, red onion, kalamata olives, and feta with lemon-olive oil dressing.

Ingredients:

• •240g canned chickpeas
• •100g cherry tomatoes
• •1/2 cucumber
• •1/4 red onion
• •30g feta cheese
• •15 kalamata olives
• •2 tbsp olive oil
• •lemon

Steamed edamame pods lightly salted.

Ingredients:

• •150g frozen edamame pods
• •pinch sea salt

Pan-seared salmon fillet with oven-roasted sweet potato and steamed broccoli.

Ingredients:

• •180g salmon fillet
• •200g sweet potato
• •150g broccoli
• •1 tsp olive oil
• •lemon
• •garlic

Blended frozen banana and spinach with protein powder, topped with granola and pumpkin seeds.

Ingredients:

• •2 frozen bananas
• •50g spinach
• •1 scoop vanilla protein powder
• •30g granola
• •1 tbsp pumpkin seeds
• •100ml unsweetened almond milk

Fluffy quinoa with oven-roasted courgette, sweet potato, and red pepper, dressed with tahini.

Ingredients:

• •150g cooked quinoa
• •100g sweet potato
• •80g courgette
• •80g red pepper
• •1 tbsp tahini
• •1 tsp olive oil

A small handful of mixed nuts with dried apricots.

Ingredients:

• •20g mixed unsalted nuts
• •30g dried apricots

Juicy garlic-butter prawns on a bed of quinoa with wilted spinach and lemon.

Ingredients:

• •200g raw king prawns
• •150g cooked quinoa
• •100g spinach
• •3 cloves garlic
• •1 tbsp olive oil
• •lemon

Rolled oats cooked with water, topped with mixed berries, a handful of walnuts, and a drizzle of honey.

Ingredients:

• •80g rolled oats
• •150g mixed berries
• •20g walnuts
• •1 tsp honey
• •water

Prepare overnight oats the night before to save time.

Lemon-herb baked salmon fillet with steamed green beans and brown rice.

Ingredients:

• •180g salmon fillet
• •150g cooked brown rice
• •100g green beans
• •1 lemon
• •1 tsp olive oil
• •dill or parsley

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Romaine lettuce, grilled chicken, parmesan shavings, and wholegrain croutons with light Caesar dressing.

Ingredients:

• •160g chicken breast
• •100g romaine lettuce
• •20g parmesan
• •30g wholegrain croutons
• •2 tbsp light Caesar dressing

Oats soaked overnight in almond milk with chia seeds, topped with sliced mango in the morning.

Ingredients:

• •70g rolled oats
• •250ml unsweetened almond milk
• •2 tbsp chia seeds
• •100g mango
• •1 tsp maple syrup

Prepare 5 jars on Sunday for the whole week.

Fluffy quinoa with oven-roasted courgette, sweet potato, and red pepper, dressed with tahini.

Ingredients:

• •150g cooked quinoa
• •100g sweet potato
• •80g courgette
• •80g red pepper
• •1 tbsp tahini
• •1 tsp olive oil

Steamed edamame pods lightly salted.

Ingredients:

• •150g frozen edamame pods
• •pinch sea salt

Pan-seared salmon fillet with oven-roasted sweet potato and steamed broccoli.

Ingredients:

• •180g salmon fillet
• •200g sweet potato
• •150g broccoli
• •1 tsp olive oil
• •lemon
• •garlic

Blended frozen banana and spinach with protein powder, topped with granola and pumpkin seeds.

Ingredients:

• •2 frozen bananas
• •50g spinach
• •1 scoop vanilla protein powder
• •30g granola
• •1 tbsp pumpkin seeds
• •100ml unsweetened almond milk

Chickpeas, cherry tomatoes, cucumber, red onion, kalamata olives, and feta with lemon-olive oil dressing.

Ingredients:

• •240g canned chickpeas
• •100g cherry tomatoes
• •1/2 cucumber
• •1/4 red onion
• •30g feta cheese
• •15 kalamata olives
• •2 tbsp olive oil
• •lemon

A small handful of mixed nuts with dried apricots.

Ingredients:

• •20g mixed unsalted nuts
• •30g dried apricots

Juicy garlic-butter prawns on a bed of quinoa with wilted spinach and lemon.

Ingredients:

• •200g raw king prawns
• •150g cooked quinoa
• •100g spinach
• •3 cloves garlic
• •1 tbsp olive oil
• •lemon

Rolled oats cooked with water, topped with mixed berries, a handful of walnuts, and a drizzle of honey.

Ingredients:

• •80g rolled oats
• •150g mixed berries
• •20g walnuts
• •1 tsp honey
• •water

Prepare overnight oats the night before to save time.

Lemon-herb baked salmon fillet with steamed green beans and brown rice.

Ingredients:

• •180g salmon fillet
• •150g cooked brown rice
• •100g green beans
• •1 lemon
• •1 tsp olive oil
• •dill or parsley

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Firm tofu and mixed vegetables stir-fried in a ginger-soy sauce, served over rice noodles.

Ingredients:

• •200g firm tofu
• •80g rice noodles
• •100g broccoli
• •80g snap peas
• •1 red pepper
• •2 tbsp low-sodium soy sauce
• •1 tsp sesame oil
• •fresh ginger