You might have heard many nutrition experts recommend eliminating toxins and reducing inflammation in our bodies. There is, in fact, a good reason for that. Inflammation is a sign that something isn’t quite right within us.
Inflammation is a natural response to a toxin or foreign body. Despite its reputation, it is not a horrible thing to happen, for example, when it occurs around your knee after an injury, it helps with healing. But chronic inflammation is not linked to immediate issues; instead, it’s a persistent condition often tied to poor diet, high stress levels, or inactivity.
Such ongoing inflammation can lead to various health problems, making it crucial to understand its causes and take action. That is why anti-inflammation meals are the go-to choice and a sustainable way to reduce inflammation in the body. This article is a complete guide to anti-inflammation meals, from dinner to breakfast prep ideas, and it includes something for picky eaters, too.
So why wait? Let’s get started!
What Do We Mean By Anti-Inflammation Meals?
Research says that there are a lot of natural foods that are packed with ingredients that are rich in anti-inflammatory properties, which means they tend to fight persistent inflammation in the body. These nutrients include antioxidants, polyphenols, phytochemicals, anthocyanins, healthy fats, and essential nutrients.
When you have them in your diet, it not only means that you are going to be eating to feel better, but it also helps your body reduce that inflammation in the body. Here are some of the most studied ones, but not limited to:
- Vegetables: These include broccoli, cauliflower, spinach, swiss chard, kale, and sprouts.
- Fruits: Includes strawberries, blueberries, and blackberries.
- Whole grains: They are a great source of fibre that helps to reduce inflammation by promoting gut health. Examples are oats, brown rice, and quinoa.
- Healthy Fats: While bad fats, such as animal fat and a few oils, have a reputation for causing inflammation, there are a few healthy options, such as olive oil, avocado, and fatty fish, that have been well-studied to lessen it.
- Lean Proteins: When it comes to anti-inflammatory foods, lean proteins such as chicken, legumes, and seeds like chia seeds, almonds, and walnuts are top choices.
Many experts recommend incorporating these and similar foods into your diet to treat inflammation in the body.
23 Top Anti-inflammation Easy Meals
Now, let’s see how we can add these nutrients to our bodies. Well, the process is very simple! Start by cooking two or three ingredients together. If you are not sure how, here are some quick and easy anti-inflammation meal ideas and recipes that anyone can make in no time. Feel free to experiment with whatever works for you and see the magic!
Anti-Inflammation Meals for Beginners/Breakfast Ideas
Scientific evidence shows that habitually skipping breakfast can lead to chronic inflammation in the body. That is why we have come up with easy and simple breakfast prep ideas that help you deal with inflammation.
1. Date and Apricot Overnight Oats
These overnight oats will give you a refreshing start to the day without the fuss of cooking. All you have to do is soak some oats and your favorite ingredients in milk overnight. Add honey if you want a hint of sweetness in it.
- Main ingredients: Rolled Oats, Dates, Dry Apricot, Cinnamon, Chia seeds, Milk
- Benefits: stabilizes blood sugar; high in fibre, keeps you fuller
- Prep Time: 15 minutes
2. Quinoa Breakfast Bowl with Nuts and Seeds
For those who don’t like the taste of oats and are trying to eat healthier, this quinoa breakfast bowl is an excellent choice because it is both satisfying and nutrient-rich.
- Main ingredients: Cooked quinoa, almond milk, Cinnamon powder, Fresh berries, Honey
- Benefits: High protein, antioxidant-rich
- Prep Time: 15 minutes
3. Green Shakshuka
This dish is a great way to get your greens in while enjoying a hearty breakfast. Spinning the reds of shakshuka with roasted tomatillos and spinach, the eggs are cooked with spicy salsa, and a hint of lemon makes them flavorful.
- Main ingredients: Spinach, Brussels sprouts, Tomatoes, Olive oil, Eggs, Garlic, Lemon Zest
- Benefits: Rich in iron, high fiber, low fat
- Cooking Time: 12 minutes
4. Spinach and Mushroom Egg Omelet
Another great breakfast option for omelet lovers! Packed with delicious mushrooms and a nice combination of greens with spinach, it makes for a wholesome and satisfying meal. Pair it with brown bread for extra fiber and nutrients. You can see recipe here.
- Main ingredients: Eggs, Mushrooms, Spinach, Seasonings, Olive oil
- Benefits: Rich in iron, high fibre, gluten-free
- Cooking Time: 15 minutes
5. Anti-inflammatory Blueberry Smoothie
No healthy breakfast is complete without a smoothie, and here is our take on an anti-inflammatory one. With the zesty flavour of ginger and the rich antioxidant content of blueberries, it can surely be a refreshing and nourishing start to your day
- Main ingredients: Blueberries, Chia seeds, Greek yogurt, Almond milk, Baby Kale, Ginger
- Benefits: antioxidant-rich, supports digestion, boosts immune system
- Prep Time: 5 minutes
Anti-Inflammation Meals With Chicken (Lunch Ideas)
Here are some chicken-based meals that are both delicious and anti-inflammatory!
6. Hearty Fall Chili
This anti-inflammatory meal is a perfect combination of lean protein, fiber-filled beans, and a satisfying and nourishing blend of spices. You can enjoy it with bread or on its own!
- Main ingredients: Chicken, Sweet Potatoes, Black beans, Pumpkin puree, Garlic, Ginger, Cilantro and Spices
- Benefits: boosts immunity, best in falls and winters
- Cooking Time: 55 minutes
7. Anti-Inflammation Soup
As the name suggests, this soup is filled with anti-inflammatory foods that nourish and heal your body. You can add any vegetable to it, such as bell peppers, zucchini, or spinach, for additional nutrients and flavor. This is such a versatile option, perfect for a comforting lunch or dinner!
- Main ingredients: Chicken thighs, Onion, Carrot, Potato, Ginger and Turmeric
- Benefits: Fulfilling, reduces inflammation, immunity booster
- Cooking Time: 1 hour 40 minutes
8. SheetPan Chicken and Cauliflower
This yummy dish brings all the flavors of chicken and cauliflower in one dish. All you have to do is toss all the ingredients together and bake for 40 minutes. It can be a perfect option for a busy weeknight!
- Main ingredients: Chicken thighs, Cauliflower, Garlic powder, Onion, Cinnamon, Pasley and Cumin
- Benefits: low-carb, gluten-free, high in protein.
- Cooking Time: 45 minutes
9. Slow-Cooker Arroz con Pollo
This one-pot meal is inspired by Spain and Latin America and is cooked in a slow cooker. The chicken is spiced, nested, and cooked in chicken broth with rice and smoky chiles.
- Main ingredients: Bell peppers, Onions, Garlic, Peas, Tomatoes, Broth, Red Chilli Powder, Cumin, Turmeric
- Benefits: gluten-free, immunity booster, high fiber, low-calorie
- Cooking Time: 6 hours 30 minutes
10. Lemon Chicken Thighs
Lemon chicken thighs are one of the most flavorful anti-inflammatory chicken recipes to try. While all the ingredients are combined and baked, you can also first sear them on the stovetop before finishing them in the oven.
- Main ingredients: Chicken Thighs, Lemon, Olive oil, Herbs, Garlic, Mustard
- Benefits: gluten-free, high protein, supports immune health
- Cooking Time: 55 minutes
Anti-Inflammation Meals (Vegan Options)
Apart from chicken and eggs, there are plenty of meatless dishes that provide similar health benefits. So, let’s see some vegan options to choose from.
11. Vegan Chickpea Frittata
It is one of the best anti-inflammation meal recipes to try as t uses chickpea flour instead of eggs. It can be eaten for breakfast or dinner and is very easy to make.
- Main ingredients: Chickpea flour, Yeast, Black salt, Turmeric, Onion, Mushrooms, Grape tomatoes
- Benefits: low-fat, dairy-free, pregnancy-safe, Gluten-free
- Cooking Time: 40 mins
12. Cauliflower and Turmeric Rice
Using cauliflower as a substitute for traditional white rice offers a nutritious, low-carb option. This gorgeous golden-colored dish is defintley delicious and packed with anti-inflammatory benefits, making it a great choice for those with chronic diseases.
- Main ingredients: Cauliflower, Turmeric, Olive oil, Garlic, Onion,
- Benefits: Reduce inflammation, boost immunity, lose weight, low carb
- Cooking Time: 40 minutes
13. Tofu and Broccoli Stir-Fry
This is another great vegan option that uses tofu instead of chicken. When sautéed, the tofu becomes crispy every time, making it a delicious and satisfying choice!
- Main ingredients: Tofu, Broccoli, Olive Oil, Garlic, Ginger, Soya sauce, Turmeric
- Benefits: balance blood sugar, rich in vitamin C, vitamin K, iron and fiber.
- Cooking Time: 15 minutes
14. Mediterranean Zucchini Noodle Salad
This brightly-colored salad will fill you up as it is loaded with nutrients. The only thing different here is that we have stitched the basic wheat pasta from our zucchini noodles for a healthier version. Just keep in mind to slice the noodles lengthwise.
- Main ingredients: Zucchini, Artichoke hearts, Onion, Feta cheese, Chickpeas,
- Benefits: gluten-free, healthy immunity, low carb, low calories
- Cooking Time: 30 minutes
15. Balsamic Mushroom & Spinach Pasta
Balsamic mushroom pasta is the quickest one on our list. It’s rich and full of flavor and can be a cozy dinner or snack.
- Main ingredients: Pasta, Balsamic vinegar, Spinach, Mushrooms, Parsley, Olive oil, Worcestershire sauce
- Benefits: dairy-free, vegetarian, egg-free
- Cooking Time: 20 minute
Anti-inflammation Meals (Dinner Ideas)
After some vegan options, here are some tasty dinner ideas packed with anti-inflammatory ingredients.
16. Air Fryer Salmon
This is a grab-and-go dinner option with the least ingredients on the list. It can be eaten with salad, sauteed veggies, or bread.
- Main ingredients: Salmon, Garlic, Olive Oil, Herbs and Spices
- Benefits: low calorie,
- Cooking Time: 15 minutes
17. Butternut Squash Salad
Try this colorful and filling squash quinoa salad for an anti-inflammatory dinner option. If you want to add some more flavor, try adding feta cheese to it.
- Main ingredients: Butternut Squash, Quinoa, Onion, Kale, Coconut Milk, Parsley and Sunflower seeds
- Benefits: improves immunity, eye health and digestion
- Cooking Time: 40 minutes
18. Creamy Tomato and Turmeric Chicken
This recipe uses the goodness of turmeric and the tangy flavor of tomatoes to give your tastebuds perfect joy. It’s a simple yet flavorful dish that’s great as a side or a main course.
- Main ingredients: Chicken, tomatoes, Butter, Turmeric, Seasonings, Broth
- Benefits: immunity booster, dairy-free, gluten-free
- Cooking Time: 30 – 35 minutes
19. Herby Fish with Wilted Greens & Mushrooms
This classic French dish is delicious and can be cooked in under an hour. Its aroma of Herbes de Provence enhances its flavor and enjoyment.
- Main ingredients: Halibut or cod fillets, Mushrooms, Potatoes, Garlic, Herbes de Provence
- Benefits: improves bone health, sugar-free, gluten-free, low-calorie
- Cooking Time: 1hour
20. Anti-Inflammatory Shrimp and Cabbage Slaw
It has the perfect funky balance of sweet, sour, salty, and spicy flavor in one dish. You can add some other crunchy veggies to add color and taste.
- Main ingredients: Shrimp, Cabbage, Olive oil, Lime juice, Ginger, Turmeric, Lime
- Benefits: gut-friendly
- Cooking Time: 20 minutes
Anti-Inflammation Meals For Kids and Picky Eaters
While getting kids to start an anti-inflammatory diet is tough, you can try these kid-friendly anti-inflammatory meals, which are both nutritious and delicious. They can also be great options for picky eaters.
21. Sesame Chicken and Broccoli
Try this delicious gluten-free sesame chicken and broccoli dish with honey and soy sauce cooked in a quick pan fry.
- Main ingredients: Chicken breasts, Broccoli, Black Sesame Seeds, Soy sauce, Honey, Garlic Powder
- Benefits: low carb, gluten-free, fulfilling
- Cooking Time: 4 hours
22. Charred Sweet Potatoes
This sweet and savory dish is unique and super satisfying. You can pair it with meat dishes or enjoy it as a stand-alone vegetarian main.
- Main ingredients: Sweet potatoes, olive oil, Variety of seeds, Dates, Honey,
- Benefits: High protein, rich in vitamins A and C,
- Cooking Time: 1 hour 50 minutes
23. Greek Yogurt Parfait
Greek yogurt parfaits are a tasty and healthy choice for children, packed with flavor and beneficial ingredients. They’re so delicious that kids will happily eat them without any complaints!
- Main ingredients: Greek yogurt, Mixed Berries, Granola, Chia seeds
- Benefits: gluten-free, soy-free, egg-free
- Cooking Time: 10 minutes
Conclusion
We hope that these colorful and tasty recommendations will convince you that anti-inflammatory meals don’t have to be boring. The best part? They’re suitable for all ages, making them a fantastic choice for the whole family. So, just enjoy this lifestyle shift with all these mentioned recipes and let us know which one you liked the most!
Remember, there are various ways to reduce inflammation in your body, and one effective method is to manage your stress levels. I encourage you to read my article on How to De-stress Quickly to discover more ways to promote your overall health!
References
- Luster, M. I. (2006). Inflammatory reactions, acute versus chronic. In Springer eBooks (pp. 345–347). https://doi.org/10.1007/3-540-27806-0_808
- Furman, D., Campisi, J., Verdin, E., Carrera-Bastos, P., Targ, S., Franceschi, C., Ferrucci, L., Gilroy, D. W., Fasano, A., Miller, G. W., Miller, A. H., Mantovani, A., Weyand, C. M., Barzilai, N., Goronzy, J. J., Rando, T. A., Effros, R. B., Lucia, A., Kleinstreuer, N., & Slavich, G. M. (2019). Chronic inflammation in the etiology of disease across the life span. Nature Medicine, 25(12), 1822–1832. https://doi.org/10.1038/s41591-019-0675-0
- Liu, T., Wang, Y., Wang, X., Liu, C., Zhang, Q., Song, M., Song, C., Zhang, Q., & Shi, H. (2023). Habitually Skipping Breakfast Is Associated with the Risk of Gastrointestinal Cancers: Evidence from the Kailuan Cohort Study. Journal of General Internal Medicine, 38(11), 2527–2536. https://doi.org/10.1007/s11606-023-08094-7
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