Anti-Inflammatory
1. **Mediterranean Grilled Salmon with Quinoa Salad**
– Grilled salmon seasoned with lemon, olive oil, and herbs, served over a quinoa salad with cucumber, tomatoes, parsley, and a light vinaigrette.
2. **Turmeric Chicken Stir-Fry with Vegetables**
– Chicken breast stir-fried with turmeric, ginger, garlic, and colorful vegetables like bell peppers, broccoli, and carrots.
3. **Spicy Chickpea and Spinach Curry**
– Chickpeas cooked in a tomato-based curry with anti-inflammatory spices like turmeric, cumin, and chili, served over brown rice.
4. **Baked Sweet Potato with Black Beans and Avocado**
– Roasted sweet potato topped with black beans, fresh avocado slices, and a dollop of Greek yogurt or lime tahini sauce.
5. **Zucchini Noodles with Pesto and Grilled Chicken**
– Spiralized zucchini topped with a homemade basil pesto (with walnuts for omega-3s) and grilled chicken strips.
6. **Rainbow Buddha Bowl**
– A mix of roasted vegetables (sweet potatoes, Brussels sprouts), quinoa, leafy greens, avocado, and a tahini or turmeric dressing.
7. **Lentil and Vegetable Stew**
– A hearty stew made with green or red lentils, tomatoes, carrots, celery, and anti-inflammatory spices like turmeric and paprika.
8. **Grilled Tofu or Tempeh with Asian Slaw**
– Marinated tofu or tempeh grilled and served with a slaw made from cabbage, carrots, and ginger sesame dressing.
9. **Herb-Crusted Cod with Roasted Vegetables**
– Baked cod with an herb crust served alongside roasted asparagus, cherry tomatoes, and garlic.
10. **Stuffed Bell Peppers with Quinoa and Turkey**
– Bell peppers filled with a mix of cooked quinoa, ground turkey, spinach, and spices like cumin and paprika.
11. **Miso-Glazed Eggplant with Sesame Seeds**
– Roasted eggplant glazed with miso, sesame oil, and a touch of honey, served over steamed brown rice.
12. **Avocado and Wild Rice Bowl with Salmon**
– Wild rice topped with grilled or baked salmon, sliced avocado, and a squeeze of lemon.
13. **Vegetable and Chickpea Tagine**
– A Moroccan-inspired dish with slow-cooked vegetables, chickpeas, apricots, and anti-inflammatory spices like cinnamon and ginger.
14. **Kale and Sweet Potato Salad with Grilled Chicken**
– A warm salad of roasted sweet potatoes and kale tossed with a lemon-tahini dressing, topped with grilled chicken.
15. **Quinoa-Stuffed Portobello Mushrooms**
– Large Portobello mushrooms filled with a mixture of quinoa, spinach, walnuts, and fresh herbs, then baked.
These meals are rich in anti-inflammatory ingredients like omega-3 fatty acids, leafy greens, whole grains, spices (turmeric, ginger, garlic), and healthy fats from olive oil, nuts, and avocado.