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Anti-Inflammatory Dinners You Can Make in 30 Minutes or Less (& Shopping List!)
Prioritizing habits like daily physical activity, better sleep and eating healthfully are all ways to help reduce chronic inflammation. To make the last of these easier, this week’s dinners all feature foods that have anti-inflammatory benefits, such as leafy greens, berries, beans, dark-colored vegetables and foods rich in omega-3s. Let’s dig in!
Your Weekly Plan
Sunday: Strawberry & Kale Salad with Burrata
Monday: Rosemary Roasted Salmon with Asparagus & Potatoes
Tuesday: Spinach & Artichoke Dip Pasta
Wednesday: Broccoli Piccata
Thursday: Green Goddess Tuna Salad
Friday: Skillet Pork Chops with Peas, Carrots & Pearl Onions
Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!
Sunday: Strawberry & Kale Salad with Burrata
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Lydia Purcell
This vibrant salad gets its anti-inflammatory benefits from the antioxidants in the kale and strawberries. The burrata adds a rich, creamy texture that plays well with the fresh greens and berries. Some walnuts sprinkled on top add more than just crunch—they’re a source of heart-heathy fats too. Serve with whole-wheat baguette.
Monday: Rosemary Roasted Salmon with Asparagus & Potatoes
A rosemary garlic oil flavors the salmon, asparagus and potatoes in this easy sheet-pan dinner. Salmon is a great source of omega-3 fatty acids, which can help reduce inflammation and reduce the risk of certain cancers.
Tuesday: Spinach & Artichoke Dip Pasta
This quick pasta dish was inspired by one of my favorite apps, spinach artichoke dip. It gets its creaminess from cream cheese, while Parmesan adds a slightly nutty flavor. I’ll rinse a can of white beans and stir them in along with the pasta and artichokes in Step 5, adding more plant protein and fiber to ensure that this dish meets our anti-inflammatory parameters.
Wednesday: Broccoli Piccata
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Piccata is usually a reference to a chicken dish, but the lemony and briny flavors also pair well with broccoli. Broccoli is packed with sulforaphane, an inflammation-fighting compound. It’s just the side dish to serve alongside the rotisserie chicken I’ll pick up after work.
Thursday: Green Goddess Tuna Salad
Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco
Thursday definitely calls for an easy, no-cook meal, like this herby tuna salad. You can use a handful of your favorite herbs to freshen the tuna salad, like dill, chives or parsley. While this salad is perfect with chips or veggies for scooping, I like to roll it up in a whole-wheat wrap with some mixed greens to make it feel more substantial.
Friday: Skillet Pork Chops with Peas, Carrots & Pearl Onions
This quick dinner features well-browned pork chops along with peas, carrots and onions. A Dijon mustard pan sauce ties everything together. I’ll have some fresh strawberries after dinner to add some extra nutrients, so this meal fits our anti-inflammatory parameters.
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
