This week's dinners help reduce inflammation so you can feel your best!
By
Maria Laura Haddad-Garcia
Maria Laura Haddad-Garcia
Maria Laura is EatingWell's senior nutrition & news editor. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling.
EatingWell's Editorial Guidelines
Published on April 5, 2024
Reviewed by Dietitian
Jessica Ball, M.S., RD
Reviewed by DietitianJessica Ball, M.S., RD
Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition toEatingWell, her work has appeared inFood & Wine,Real Simple,Parents,Better Homes and GardensandMyRecipes.
Our column, ThePrep, has everything you'll need to make meal planning and meal prep 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 tweak them as you see fit. Sign up to get a meal plan delivered to your inbox every Saturday!
While I love cooking and could spend hours every day in the kitchen, between work, chores, exercise and spending time with friends and family, I leave more complicated meals for the weekend. So this week, I’m sticking to one-dish meals (no sides required) that strategically cook everything together to keep dinner easy, from prep to cleanup. Plus, all recipes feature foods with anti-inflammatory nutrients—like omega-3 fatty acids and vitamins C and E—to reduce chronic inflammation and help me feel my best.
Your Weekly Plan
Sunday: Monday: Tuesday: Wednesday: Thursday: Friday: Slow-Cooker Marry Me Chicken with Barley
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Sunday: Adobo Chicken & Kale Enchiladas
These enchiladas are a comforting and easy weekend dinner! One thing I love about this recipe is that it uses convenience ingredients, like cooked chicken and prepared enchilada sauce, to cut down on prep time. It’s packed with inflammation-fighting kale, and one serving provides 6 grams of fiber to help me feel satisfied.
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Monday: Slow-Cooker Sun-Dried Tomato & Spinach Pasta Bake
I’m dusting off my slow cooker to make two recipes this week. While it’s a pretty handy appliance, I don’t use it as often as I should. And I have to confess that this will be my first time making pasta in it. I love that this recipe is packed with anti-inflammatory foods, from veggies like tomatoes, bell peppers, mushrooms and spinach to herbs and spices like oregano, basil and crushed red pepper.
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Tuesday: Skillet Gnocchi with Shrimp & Asparagus
If you haven’t tried pan-frying gnocchi yet, let me invite you to try it in this recipe. It gets nice and plumped and golden brown, and I don’t have to dirty an extra pot by boiling it. Here, it’s paired with asparagus and shrimp, which, contrary to popular belief, is not bad for your heart. In fact, because it’s low in saturated fat and rich in iodine and selenium, shrimp can actually support your cardiovascular health.
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Wednesday: Ground Beef & Potatoes Skillet
The rainbow of veggies—tomatoes, kale, poblano pepper and yellow bell pepper—adds vibrant color and ample antioxidants, which help protect your body against cell damage. And by not peeling the potatoes, you’re sure to benefit from all the fiber they contain.
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Thursday: Roasted Salmon Tacos with Corn & Pepper Salsa
As Mexicans, tacos are always part of our weekly rotation, whether we eat them for lunch or dinner (sometimes both!). While this recipe isn’t a traditional one, it features some of my favorite foods (looking at you, salmon, avocado and corn). Salmon and avocado are rich in heart-healthy fats, and the corn, peppers and tortillas provide fiber to help with smooth digestion.
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Friday: Slow-Cooker Marry Me Chicken with Barley
I try to prioritize easy dinners for Friday night, and this one is the easiest of the week. You simply dump your ingredients into the slow cooker, cover and cook. While most “Marry Me” recipes are just chicken in a creamy sun-dried tomato sauce, I like that this one is a complete meal, packed with fiber-rich vegetables and barley.
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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.
1. Avocados. Avocados are often sought after for their creamy texture and satiating taste. But they are also powerhouses when it comes to fighting inflammation.
Studies have shown that polyphenols have multiple anti-inflammatory properties and may improve the function of cells that line blood vessels. Foods high in polyphenols include onions, turmeric, red grapes, cherries, and plums, as well as dark green leafy vegetables such as spinach, kale, and collard greens.
On the contrary, eggs have been shown to contain compounds that may have anti-inflammatory properties. For this reason, eating two eggs per week as a part of a well-balanced diet is recommended for most adults, including those with arthritis ( 9 ).
Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. ...
Bananas are versatile fruits with anti-inflammatory, antimicrobial, and antioxidant properties that can help counteract inflammation and support the body's immune system. People may benefit from an anti-inflammatory diet and avoiding pro-inflammatory foods.
Unfortunately, many foods considered part of the traditional western diet can cause inflammation. When following an anti-inflammatory diet, avoid eating: Foods high in saturated fats (including red meat, cheese and foods made with saturated fats and oils) Full-fat dairy (such as cheese and whole milk)
Fellow coffee drinkers, I have great news! Research suggests that coffee does not cause inflammation in most people—even if your norm is more than one or two caffeinated cups a day. In fact, it's quite the opposite. According to a 2021 study in Nutrients, coffee may have anti-inflammatory effects on the body.
Rich in polyphenols and catechins, these teas come with properties that not only reduce inflammation but can also regulate your immune system, which can be helpful in protecting the body against the cold during the winter.
Berries: Strawberries, blueberries, raspberries, blackberries and other types of berries are packed with fiber, antioxidants and potent phytochemicals such as anthocyanins that help reduce inflammation.
Introduction: My name is Allyn Kozey, I am a outstanding, colorful, adventurous, encouraging, zealous, tender, helpful person who loves writing and wants to share my knowledge and understanding with you.
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