5-Day Anti-Inflammatory Diet Meal Plan

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Looking for a quick and easy way to reduce inflammation? This video provides a delicious and satisfying 5 day anti-inflammatory diet meal plan that has been optimized to help reduce inflammation and to keep you feeling healthy and well-balanced.

Reduce your inflammation, feel amazing in your body, and lose weight in the next 30 days with my 30 Day Healthy program. Learn more at https://www.asweetpeachef.com/30-day-healthy-youtube-8

INGREDIENTS

Matcha Chia Make-Ahead Smoothie (total of 5 smoothies)

5 cups unsweetened almond milk (or milk of choice)
5 frozen bananas
5 pitted dates
1 1/2 tbsp matcha powder
3 tbsp chia seeds
3 cups fresh spinach

Turmeric Chickpea and Kale Buddha Bowls (total of 5 bowls)

For the Wild Rice:

2 cups wild rice rinsed well (to yield 1 cup cooked per bowl)
6 cups low sodium vegetable broth
1 tsp sea salt

For the Chickpeas:

2 15-oz cans chickpeas (AKA garbanzo beans), drained, rinsed, and patted dry
2 tsp cumin
1 1/2 tsp garlic powder
1/2 tsp turmeric
1/4 tsp sea salt
1/4 tsp black pepper
1 tbsp. olive oil

For the Garlic Sautéed Kale:

1 tbsp olive oil
5 cups chopped kale
2 cloves garlic, minced
1/4 tsp sea salt

For the Bowl:

2 cups red grapes, sliced in half
5 wedges lemon, for serving
3 avocados diced (when ready to serve), if desired

Lemon Turmeric Energy Balls (total of 15 energy balls, 3 balls per serving)

1 cup uncooked rolled oats
1 cup raw almonds
8 large pitted dates
3 tbsp freshly squeezed lemon juice
2 tsp lemon zest
1/2 tsp ground turmeric
1/2 tsp ground ginger
1/4 tsp cinnamon
1/8 tsp black pepper

Greek Quinoa Salad Stuffed Baked Sweet Potato (total of 5 meals)

5 medium sweet potatoes, rinsed, poked, and patted dry

For Greek Quinoa Salad:

1/3 cup raw quinoa
2/3 cup water
1/2 cup crumbled feta
1 cup sliced grape tomatoes
1 cup diced cucumber, quartered
1/2 cup pitted kalamata olives, sliced
1/2 cup thinly sliced red onion

For Greek Quinoa Salad Dressing:

3 tbsp olive oil
3 tbsp red wine vinegar
2 tbsp lemon juice
1/4 tsp sea salt
1/4 tsp black pepper

Grab the full recipes, nutritional info, and step-by-step photos of this 5 day meal prep recipe at https://www.asweetpeachef.com/anti-inflammatory-diet-meal-plan/

– For the Glass Meal Prep Containers I used in this video, go to: https://www.asweetpeachef.com/glass-meal-prep-containers

– For the Meatball Scoop I used in this video, go to: https://www.asweetpeachef.com/cookie-scoop/

– For the Food Processor I used in this video, go to: https://www.asweetpeachef.com/food-processor/

– For the Blender I used in this video, go to: https://www.asweetpeachef.com/vitamix/

– For the Mason Jars I used in this video, go to: https://www.asweetpeachef.com/16-oz-mason-jars/

– For the Mason Jar Lids I used in this video, go to: https://www.asweetpeachef.com/mason-jar-lids/

– For the 7-Day Meal Prep for Weight Loss video I mentioned, go to: https://www.youtube.com/watch?v=FuJo1j7I3nk&t=43s

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7-Day Meal Prep For Weight Loss | How To Meal Prep | A Sweet Pea Chef

FULL WEEK of healthy meal prep for weight loss, ready in just about one hour.  All 7 days, breakfast, lunch, dinner, and even snacks - great for weight loss or if you just want to have your healthy meals all prepped for you for the week.

The idea of this meal plan is for you to focus on enjoying your food and having meals prepped for you that you know are well-balanced so you don’t have to worry about counting calories. I find calorie counting to be tedious and I get overly obsessive so I like to choose meals that are naturally healthy and nutritious to add into my meal preps like the recipes I’ve chosen for you today.

You don’t have to think about the calories you’re going to eat, what you’re gonna eat, it’s just so much easier to plan and prep ahead.

All these recipes are also on my blog (https://www.asweetpeachef.com/meal-prep-for-weight-loss/) for you to reference so you can go check that out.

INGREDIENTS

Chocolate Peanut Butter Overnight Oats (Breakfast for 4 Days)

2 bananas
1/4 cup dark cocoa powder
1/4 cup + 2 tbsp natural peanut butter
1/4 cup pure maple syrup
2 tsp vanilla extract
2 cups unsweetened almond milk
2 cups rolled oats, uncooked

Quinoa and Kale Salad (Lunch for 4 Days)

1 cup quinoa, uncooked
2 cups water
1 cup lentils, uncooked
3 cups low sodium chicken broth
2 cups kale, packed
1/2 cup cooked garbanzo beans, drained and rinsed
1/2 cup cucumber, peeled and diced
1/2 cup carrot, diced
1/2 cup grape tomatoes, halved
2 tbsp red onion, finely diced
1/2 tbsp raw sunflower seeds
1/2 tsp lemon zest
2 tbsp freshly squeezed lemon juice
2 tsp raw honey
1/2 tsp dijon mustard
1/4 tsp sea salt, plus 1/2 tsp for making quinoa
1/8 tsp ground black pepper
3 tbsp olive oil, plus 1 tbsp. to massage kale

Veggies + Hummus (Snack for 4 Days)

4 carrots, cut into matchsticks
1 large cucumber, cut into matchsticks
1/2 cup hummus, divided (store-bought or homemade)

Beef With Broccoli and Brown Rice (Dinner for 4 Days)

1 tbsp olive oil
1 lb flank steak, thinly sliced across the grain
3 cloves garlic, minced
1 shallot, finely chopped
4 green onions, thinly sliced
4 cups broccoli florets about 2 small crowns
2 tbsp arrowroot starch
3/4 cup water
1/3 cup low-sodium soy sauce
2 tbsp coconut sugar
1 tsp fresh ginger, minced
1/8 tsp crushed red pepper flakes
1 1/4 cups brown rice, uncooked
3 cups low sodium chicken broth
1/2 tsp sea salt

Mango Green Smoothie (Breakfast for 3 Days)

3 cups mango chunks fresh or frozen
1 1/2 bananas
3 cups fresh baby spinach
3 tbsp flaxseed meal
3 cups unsweetened almond milk
3 scoops vanilla protein powder, optional

Chicken Cauliflower Fried Rice (Lunch for 3 Days)

1 tbsp sesame oil
2 boneless, skinless chicken breasts
1/2 tsp sea salt
1/4 tsp black pepper
1 large head cauliflower
2 carrots, finely diced
1 cup frozen edamame
2 cloves garlic, minced
5 stalks green onion, sliced
3 tbsp low sodium soy sauce
1 tbsp peanut butter
1 tsp chili paste
2 eggs
3 cups raw snap peas

Strawberries + Almonds (Snack for 3 Days)

32 strawberries
1 cup raw almonds

Lemon Roasted Salmon With Asparagus (Dinner for 3 Days)

3 6-oz salmon fillets
3 cloves garlic, minced
1/2 tsp sea salt
2 tbsp olive oil
2 lemons, thinly sliced
1 lemon, juiced (2 tbsp)
2 tbsp parmesan, grated (omit if non-dairy)
1/2 tsp sea salt
2 lb fresh asparagus, trimmed
quinoa, optional, for additional calories

Get ALL of these healthy recipes for weight loss in my latest post right here: https://www.asweetpeachef.com/meal-prep-for-weight-loss/

Click here to SUBSCRIBE: http://bit.ly/1ykBnSG

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Looking to start eating healthy? Try my FREE 1-Day Cleanse Kit at https://bit.ly/2A31Mcm

To join my FREE healthy Facebook community to take back your health, go to http://bit.ly/1PjjVAm

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Check out all my video recipes: https://www.youtube.com/asweetpeachef

Check out my food blog for step-by-step photos and more recipes at http://www.asweetpeachef.com/
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Comments

Lacey Baier says:

Reduce your inflammation, feel amazing in your body, and lose weight in the next 30 days with my 30 Day Healthy program. Learn more at https://www.asweetpeachef.com/30-day-healthy-youtube-9

Reply
Geniypher Snow says:

I don’t think tomatoes are anti inflammatory?

Reply
nicola harper says:

Very good video

Reply
Marlo Stacey says:

Great meal prep video along with delicious looking foods! Excellent! I can’t wait to try it all out!

Reply
Chris Manhoff says:

I will go shopping tomorrow and get started with the meal plan. Thank you, I'll let you know how it goes.

Reply
C S says:

Always rinse quinoa and rice.

Reply
Drifta11 says:

Dairy of any kind is inflammatory.

Reply
jordyn howells says:

I didn't know I could love chickpeas and kale SO much…. im obsessed with these recipes 😋

Reply
Chely Happy says:

Thank you so much for this video!!! I have Lupus and Rheumatoid Arthritis. It's a struggle almost every day. I'm always looking for supplements, suggestions and better food choices.

Reply
Elena Farley says:

You are so radiant!! 🙂 absolutely love this prep video 💜

Reply
Numan Nazeer says:

Good job 👌

Reply
cindy lee says:

Thanks Lacey

Reply
NcScbeach1 says:

Lacy I appreciate your dedication and time making these videos. With that said, My lyme doctor advised me that the garbanzo beans ( any beans) are not good for my inflammation, as well as the wild rice. I spent a good bit on these meals and it was a blow to find out that all the work and time spent was in vein.

Reply
Tony H. Anderson says:

Hi 🙋‍♂️

Reply
Krista Weaver says:

I absolutely love this 5 day plan. It feels like I’m eating at a restaurant every day. The flavors are amazing!!! I want to do a second week! Does anyone have other anti inflammatory meal ideas I could use?

Reply

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