May 27, 2022

5-Day Anti-Inflammatory Diet Meal Plan

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you've been asking me to do another 5 day meal prep like my meal prep for weight loss that I did a while back and I know you've been so patient and I asked which type of video you guys want me to do and the by far number one request was to make an anti-inflammatory meal prep video so that's what we're gonna be doing today


Laci here with a sweet pea chef welcome back I am so excited you’re here today because we have a pretty epic video going on we are gonna be doing something that so many of you guys have been requesting you’ve been asking me to do another 5 day meal prep like my meal prep for weight loss that I did a while back and I know you’ve been so patient and I asked which type of video you guys want me to do and the by far number one request was to make an anti-inflammatory meal prep video so that’s what we’re gonna be doing today because you guys requested it and because bloating and inflammation is just the worst so we’re really gonna focus on that today so we’re gonna make a five-day anti-inflammatory meal plan that is gonna cover all of your breakfasts lunches snacks and dinners for the entire week it’s gonna give you just a ton of anti-inflammatory recipes that are gonna help with inflammation and we’re gonna do this entire meal prep in less than 2 hours so you’re gonna have all of your meals done for the entire week and less than two hours so it’s a really good deal make sure if you haven’t yet to go subscribe to my channel so you never miss my new weekly recipe videos and get healthy inspiration and you get to be a part of this healthy lifestyle choice for making to eat healthy and clean if you do come and say hi in the comments and I’ll say hi as well alright so let’s get started with this anti inflammatory meal plan so right off the bat if you’re following a clean eating diet already fortunately a lot of overlap happens with anti inflammatory foods as well so in an anti-inflammatory diet we’re looking for foods that are whole I have really good vitamins and minerals our unrefined and are just basically good whole foods for you that means we’re gonna be choosing to avoid things like processed foods processed snacks so does high sugar highly refined flours and all of that kind of stuff and we’re avoiding that anyway on a clean eating diet and opting instead for things like nuts fruits and vegetables beans and just everything that’s whole and good for you so that all being said while this meal plan is clean eating it is highly intentionally planned for anti-inflammatory foods to get your body feeling better and to get you back on track the first step with any large meal plan to save time is to start with the foods that take the longest to cook so for this meal plan that means we’re going to be choosing our sweet potatoes our wild rice and our quinoa because starches generally take the longest to cook we’ll be having roasted sweet potatoes in our dinner so we’ll need to start preheating our oven to 425 degrees Fahrenheit and lining a rimmed baking sheet with some parchment paper then set that aside so go ahead and get your whole sweet potatoes and we’re going to wash them and some running water to remove any debris or dirt then we’re gonna Pat them dry and then as we lay them out onto our baking sheet we’re gonna poke several holes along at the outside of it either with a fork or a knife for your sweet potatoes try to find ones that are pretty evenly sized that way it won’t be difficult to have an even portion every meal for our dinners if you can’t I’ll show you how to mix it and match their sweet potatoes later but it’s best if you can have them be evenly sized because they’ll also bake the same amount of time evenly in the oven as well then just pop our sweet potatoes into the oven we’re gonna bake them for about 55 to 65 minutes until a fork or a knife inserted goes in easily into the sweet potato you can also extent ly squeeze it and if it’s tender that means it’s done no need to add any oils or wrap them in aluminum foil or anything these are very simple and trust me they are gonna be so tasty next we’re gonna get our wild rice started so in a large stockpot go ahead and add in our wild rice some water and some sea salt we’re gonna heat this over high heat until it comes to a boil and then we’re gonna reduce it to a simmer put a lid on our pot and then we’re gonna cook this for about 40 to 45 minutes we’re looking for the wild rice to absorb all that liquid and to become nice and tender if you didn’t want wild rice you could always substitute it for another rice like brown rice just we’re looking for something that has a lot of fiber to it and is a whole grain so when our sweet potatoes have about 20 minutes left we can start our quinoa quinoa is really awesome it doesn’t take very long to cook but we want to have it ahead of time because it’s one of those things that it just cooks on the side while we’re getting everything else prepped so add into our saucepan our uncooked quinoa followed by some water and then we’re gonna cook this over high heat until it comes to a boil then we’re gonna reduce it to a simmer add our lid and we’re gonna cook this for about 15 to 20 minutes you’ll know that quinoa is done when all the water has been absorbed and the quinoa seeds have kind of opened up and puffed up then you can remove it from the heat fluff it with a fork and then set it aside all right so now that we have those starches taken care of we can go ahead and start on our chick peas and kale and these are gonna both be used in our lunch bowls and yes they are both gonna be super tasty to season our tumeric chickpeas go ahead and drain them in the sink and rinse them off with some water and then we’re gonna Pat them dry and then we’re gonna transfer those into a large mixing bowl we’re gonna add some really tasty seasonings like some ground cumin garlic powder tumeric sea salt and black pepper and then we’re gonna gently toss to coat now we’re gonna heat a skillet over medium-high heat and add some olive oil and then we’re gonna transfer our seasoned chickpeas into this hot oil we’re gonna cook this for about eight to ten minutes you’re gonna want to toss it occasionally we’re looking for the chickpeas to kind of get smaller in size cooked down and then also get a nice crispy outside to them that’s gonna be really tasty when you have them later if you notice that you need a little bit more olive oil that’s totally fine and also try to avoid smashing the chickpeas because they can get a little bit tender as they cook so to avoid that you can always kind of shake the pan rather than using a spoon to stir everything once you have them nice and golden brown and you have that fragrant smell and delicious chickpeas in the air you can remove them from the heat and let them set aside to make our garlic kale in a another saute pan that has a lid we’re gonna heat it over medium heat and add in a little bit more olive oil and then we’re gonna add in our kale that’s been broken up into small pieces so we’re gonna cover our kale and then we’re gonna toss it occasionally we’re looking for the kale to become softened which is going to take several minutes because Kayle is pretty tough to begin with you have to be a little bit more gentle with it and let it cook a little bit longer to break down of those fibers once the kale is really tender you can go ahead and add in your minced garlic and your sea salt and then toss to combine then just cook it for about another minute or so until that garlic becomes fragrant and then you have delicious sauteed kale and remove from the heat and set that aside so our snack for this anti inflammatory meal prep are these delicious lemon tumeric energy balls that are chock full of all sorts of anti-inflammatory goodness and they’re just lemony and gingery and so delicious so to make them it’s really easy all you need is a food processor or a really good heavy high speed blender we’re gonna add in our raw oats raw almonds pitted dates freshly squeezed lemon juice some fresh lemon zest ground turmeric ground ginger ground cinnamon and some black pepper we’re gonna process this mixture in the food processor until it starts to stick to itself you might need to press it down a few times using like a spatula or a spoon and we’re really wanting it to become really sticky fully mixed together and then it’ll start to stick to itself as it spins so now we need to divide this mixture into 15 portions and a really easy way to do that is to use a 1 tablespoon meatball scoop which is super easy and really helps with making things like energy balls I can leave the link for the one I use in the description below so go ahead and grab your 1 tablespoon portions of your energy ball mixture and then we’re gonna form each of those into balls with your hands and then you just set those aside and repeat with the remaining and you should have about 15 of these each day our snack is gonna be 3 of these energy balls so I store these energy balls in the fridge in an airtight container and they harden up and when when they’re in the fridge and they’re super tasty I keep them all together in one meal prep container and I just grab them as I need but if you need to take them with you like on a certain day you can just grab 3 of them and put them into a separate container but definitely keep them in the fridge during the week to make sure they store well alright so now it’s time to make our quinoa salad which is going to be the stuffing for our sweet potatoes which is be for our dinners and it is seriously one of my favorite things so I’m really excited to show you it so in a large mixing bowl we’re gonna grab our cooked and cooled quinoa and add it to it followed by some diced cucumber also I use English cucumbers because they’re a little bit sweeter and you don’t have to remove the peel they’re really tasty so if you can find any English cucumbers especially organic English cucumbers definitely go with those then add in some grape tomatoes some pitted kalamata olives sliced red onion and some crumbled feta and then in a separate mixing bowl we’re gonna make our dressing for this tasty salad so in a small mixing bowl we’re gonna add in some olive oil red wine vinegar freshly squeezed lemon juice sea salt and black pepper and then we’re gonna whisk this all together then we’re gonna take that salad dressing and we’re gonna put it on top of all of our quinoa and cucumber and tomato mixture and then we’re gonna toss it all together to coat this is so good you can eat it on its own but it’s even better stuffed into a baked sweet potato so now that our sweet potatoes are done baking in our tender and have cooled enough to the touch we’re gonna go ahead and grab them and slice down the center using a knife and then go ahead and kind of squeeze each end and kind of push towards each finger so that you push all of the sweet potato open a little bit then using a fork press down the inside flesh of everything to kind of get everything spread out and even you kind of want it to be a little bit like mashed sweet potatoes in there because that’s gonna make it easier to eat later to do all the hard work now when you don’t have your salad in the sweet potato already so like I was saying I try to get evenly sized sweet potatoes and a medium-sized sweet potato is perfect for this recipe if you don’t have evenly sized ones and ones like super big and ones kind of small you can always take a piece of one of the larger ones and put it in the bottom of one of the other meal prep containers and kind of even everything out the idea is that you have it nice and even so any meal you grab any dinner is gonna be the same size that way you know kind what you’re expecting you don’t have like a giant sweet potato one day and then a little baby one the next so now grab that delicious Mediterranean quinoa salad that we prepared and we’re gonna divide that evenly across all five of Arts baked sweet potatoes and yes this is as delicious as it looks trust me it is so good so this is gonna be our dinner for each of our days and you can enjoy this hot or cold which makes it really easy to just grab and go personally I love it cold but having it hot also works really well just put it in the microwave and reheat it for about two minutes until everything’s heated through so let’s set all of our dinner aside and we’re gonna prep our lunch bootable so for most of these meals today I’m using my glass meal prep containers which are super awesome they’re eco-friendly and they’re reusable you can microwave them you can just store them in the fridge they’re awesome I’ll leave the link for them in the description below if you’re interested in getting yourself some and they’re pretty cheap too so they’re really good buy if you’re looking to meal prep like this for a whole week so into each of our meal prep containers we’re going to add in our cooked and cooled wild rice which is gonna be our base for our bowls it’s gonna be about one cup per meal then we’re gonna add in our seasoned chickpeas it’s gonna be about a third of a cup per meal then add in our sauteed kale and then I add in about a quarter cup of sliced red grapes and a wedge of lemon for that additional anti-inflammatory boost if you wanted to you could store the grapes and the lemon separately or you could just add them in and then I actually reheat my lunch bowls with the grapes and then I remove the lemon right before I reheat it and then I squeeze the lemon on and it just kind of keeps everything stored together but if you wanted to add the grapes in and reheat them they’re actually really good heated so if you want to give that a try definitely recommend it so now you have your tumeric chickpea buta bowl of goodness all ready to go this is a really really tasty lunch you find that you’re not fully super full and you want a little bit more added healthy fats I recommend adding in some diced avocado when you’re ready to serve avocado is a really great anti-inflammatory of food so it’s always good to add that in if you want it and if you’re still hungry so our final meal that we’re gonna be making for our meal is our breakfast and the four that we’re gonna be making matcha Chia make-ahead smoothies which are really really tasty and I actually make all five of them ahead of time and then I store them in the freezer and then each day the night before I’ll grab out one of my mason jars with the smoothie in there and put it in the refrigerator to thaw overnight then in the morning I can just grab it and it’s ready to enjoy so doing this make a head smoothie method is awesome because you make it once you only clean the blender or once and you have all of your smoothies ready to go if you’re someone who makes a smoothie every morning you know the struggle of having to clean your blender every morning and get all the ingredients out so this is a really big time-saver and permit for this meal plan all right so to make our smoothie we’re gonna start with your milk of choice I use unsweetened almond milk but any milk will do follow that with some frozen bananas pitted dates some matcha powder chia seeds and some fresh baby spinach and then just blend until smooth depending on the size of your blender you might need to break it into like three smoothies at once and then – or if you can make all five smoothies at the same time more power to you that sounds like an amazing blender but might have to usually break mine up into like three and two and then I divide that evenly into five mason jars and I really recommend using these mason jars they’re super awesome they store well in the freezer or in the fridge and I have reusable mason jar lids which are super awesome and I can link to all of this below for you these are really great just make sure that you don’t fill your mason jar all the way to the top you’re gonna want to leave a little bit of space because as you know when you freeze something it expands and you don’t want to break anything so leave a little bit of space put that lid on your mason jar and then transfer all of these into the freezer okay so let’s go over our meals for each day for breakfast we have our matcha Chia make-ahead smoothies which contain dark leafy greens with our spinach our matcha powder the dates and chia seeds and all of these have proven anti-inflammatory properties plus there’s no added sugar or any refined ingredients or artificial ingredients so this is a fully good for your body recipe for lunch we’ll be enjoying our tumeric chickpea and kale bootable x’ that are so tasty and they contain anti-inflammatory chickpeas kale red grapes and wild rice all with proven anti-inflammatory properties and that lemon squeeze right at the end to top everything off not only adds a burst of flavor but also adds to helping reduce inflammation and helps your muscles and your joints and just overall inflammation so really good to add that lemon squeeze at the end too first snack we have our lemon tumeric energy balls each day and those have lemon and tumeric and other anti-inflammatory spices like pepper and cinnamon and ginger plus because they’re so chock full of so many tasty and healthy ingredients they’re also gonna keep you full and be a really good snack each day and then dinner is gonna be our Mediterranean stuffed baked sweet potatoes which are so delicious and filling we have so much anti-inflammatory goodness stuffed into these baked sweet potatoes including the sweet potato itself which is high in vitamin C and E and also they have alpha and beta carotene which have anti-inflammatory properties those are good for you plus you have it steps with quinoa cucumbers tomatoes and red onion with that fresh lemon vinaigrette all of those were chosen because of their anti-inflammatory properties all right so like I’ve said every recipe in this five day meal plan has been specifically chosen and optimized to be as anti-inflammatory as possible to keep you well balanced and just regular for your diet and just really reducing a lot of inflammation so you might have noticed that I haven’t added any meat into any of the meals for this five day meal plan that’s not because meat is a bad choice if you’re following anti-inflammatory diet in fact foods like fish and cold water fish specifically like tuna and salmon are really great for you and high in omega-3 fatty acids and omega-6 fatty acids so they’re really a great option if you wanted to add in some fish as well and so as much as food is very important it is not everything for an anti-inflammatory diet I also would encourage you to drink a lot of water get regular exercise and make sure to get good sleep because all of those really help in addition to diet to reduce inflammation thanks so much for hanging out with me today I hope you enjoy this anti-inflammatory meal plan and let me know if you have any questions on substitutions in the comments below if you’re looking for more meal plan inspiration check out my seven day meal prep for weight loss video and make sure to give this video a thumbs up if you enjoyed it I will see you next time bye bye [Music]