Anti-inflammatory Diet

17 Healthy Anti-inflammatory Meal Recipe Ideas

List of anti-inflammatory diet recipe ideas

If you are suffering from Chronic Inflammation and looking for an anti-inflammatory meal recipe ideas, then this article will work best for you. Here in this content, you will find, 17 best and easy-to-cook anti-inflammatory meal recipe ideas. Do give them a full read to learn about the list of options you have for anti-inflammatory meal recipe ideas for breakfast, lunch, and dinner. You may also be interested in reading our keto diet information and keto diet recipe ideas guide to learn about how to reduce weight while consuming a healthy diet.

Anti-inflammatory Meal Breakfast recipes:

Following are the anti-inflammatory meal recipe ideas for a healthy breakfast:

  1. Healthy oat porridge along with berries
  2. Chia Seeds and buckwheat porridge
  3. Scrambles big eggs with turmeric
  4. Buckwheat berry pancakes
  5. Tasty Pineapple Smoothie
  6. Smoked salmon, poached eggs on avocado toasts

1: Healthy oat porridge along with berries:

Oats, when mixed with berries, make a fantastic combination of antioxidants, fiber, and prebiotics. These three things are very essential for your breakfast and considered a healthy diet among all other anti-inflammatory meal recipe ideas. Oats are high in beta-glucan that is a type of fiber; therefore, they are responsible for reducing obesity and diabetes-related inflammation. The fiber, beta-glucan, will also help your body in producing Bifidobacterium that is an excellent prebiotic substance.

On the other hand, the berries, especially blueberries, are rich in antioxidants. Therefore, try to use this oats porridge with blueberries in your breakfast for a good and healthy day. It is the best anti-inflammatory meal plan.

2: Chia Seeds and buckwheat porridge:

Another amazing anti-inflammatory breakfast recipe is “Chia Seed and Buckwheat Porridge.” If your stomach is sensitive to gluten, then buckwheat groats are ideal for you. They are the best alternative for oats. While if you add chia seeds, the recipe will become full of nutrition. Chia seeds have a good ratio of omega-3 that will be good for the body all day.

The omega-3 is also very ideal for reducing inflammation and giving you more healthy bone-joints and rapid recovery from the stiffness. Fiber and protein contents are also there in the Chia Seeds.

3: Scrambles big eggs with turmeric:

A right amount of protein is present in the egg, and the yellow part also contains Vitamin-D. The vitamin-D is responsible for lowering down the body inflammation and improving the immunity system. While turmeric is good for anti-inflammation. It is a highly recommended powder. Therefore, adding turmeric on the scrambled eggs will be very beneficial.

Curcumin is there in the turmeric powder that will produce anti-inflammatory and oxidative substances in the body for quick recovery. Therefore, add this recipe in your breakfast list if you want to recover within days. It is very beneficial as well as healthy for the body.

4: Buckwheat berry pancakes:

Two best anti-inflammatory polyphenols are present in the buckwheat. These are Rutin and quercetin. Above mentioned, two polyphenols are ideal for the anti-inflammation purpose. According to a research paper, the Rutin and quercetin will produce substances in your body that will work at higher speeds for quick recovery. On the other hand, if you are also having the problem of arthritis, then buckwheat is gold for you.

If you are allergic to grains, then there is good news for you. The buckwheat is not from the grain category. It is included in fruit seed with a gluten-free nature. It is a popular ingredient in the whole world, especially in Japan.

5: Tasty Pineapple Smoothie:

If you are a kind of lazy person and suffering from inflammation, then there is good news for you. As you don’t have enough time in the morning to prepare a breakfast item that also fits for the anti-inflammation, here is an alternative for you. You can use a smoothie instead of breakfast. It will also save you precious time and will also give you anti-inflammatory properties. A pineapple smoothie is full of protein and fiber, which will make you feel fuller for a longer time.

There are reasonable amounts of bromelain substances in the pineapples that are anti-inflammatory. Numerous people are using pineapple smoothies in breakfast for a good and healthy diet.

6: Smoked salmon, poached eggs on avocado toasts:

There is a fantastic breakfast item for those who are suffering from inflammation and want to get rid of it quickly. The smoked salmon with poached eggs on the avocado toasts is a perfect breakfast recipe. The salmon fish is rich n omega-3 fatty acids that will lower down the risk of cardiovascular problems.

This healthy breakfast will keep you active all day, and you will feel less hunger due to poached eggs. If you are allergic to gluten, then you can use gluten-free bread. Try to add this healthy breakfast recipe in your food list to maximize benefits.

These are the best recipes that you can choose at breakfast time. Apart from the breakfast recipes, multiple lunch recipes are also present in this content for you. Have a look at them.

Anti-inflammatory Meal Lunch Recipes:

Following are the anti-inflammatory meal recipe ideas for your lunch:

  1. Hummus, Grilled Sauerkraut, and avocado sandwich
  2. Feta Frittata and Spinach
  3. Citrus salad and Quinoa
  4. Beetroot, lentil, and hazelnut salad
  5. Cauliflower steak with tomatoes and beans
  6. Smoked trout with lettuce wraps

1: Hummus, Grilled Sauerkraut, and avocado sandwich:

You can choose a healthy vegetarian version of Reuben for getting rid of the inflammation. Sauerkraut is full of probiotics that are very vital for the production of gut bacteria. The gut bacteria will give you excellent results against the arthritis problems. Adding avocado and hummus in the sandwiches will replace the need for meat.

If you add this recipe in your lunch lists, then you can get the right amount of protein and fiber with the smooth texture of the cream. For fewer salts and calories, the sauerkraut will work best for you. So, try to add this recipe now in your lunch list to get rid of the problems of inflammation.

2: Feta Frittata and Spinach:

The green leafy vegetables are very good for your body when you are in inflammation problems. The leafy vegetables like broccoli and spinach are very rich in the production of polyphenols like Quercetin and Q10 coenzyme.

The Q10 coenzyme cures diseases like multiple sclerosis, RA, and diabetes. So, if you will use green leafy vegetables in your diet, then numerous chances are there that you can get relief from arthritis and other problems mentioned above. The Frittatas are very easy-to-made, and you can try them with various flavors. For your taste, you can add some other salad items.

3: Citrus salad and Quinoa:

If you are on a vegan diet and don’t want to use gluten, then use citrus fruit salad with Quinoa. This recipe is gluten-free and will be beneficial for you in multiple ways. While the Quinoa contains protein and other macronutrients. For anti-oxidative properties, you can also add citrus fruits like lemon, grapefruit, and lime. As the citrus is full of vitamin C, so, it will be beneficial for anti-inflammation purposes.

On the other hand, vitamin C is also good for the absorption of iron in the body. If you think that it isn’t an easy-to-cook recipe, then you are wrong. You can quickly cook it within 5-10 minutes and can store it in the refrigerator for later use.

4: Beetroot, lentil, and hazelnut salad:

Looking for a protein lunch without any hard efforts? Yes, it is possible to intake protein at lunchtime with minimum bids. A lentil, beetroot, and hazelnut salad is an excellent option to choose from. If you are on a vegetarian diet, then it is 100% beneficial for you.

The lentils and beetroot have fiber contents in them that are good for the anti-inflammation purpose. They will also give you extra protein, and vitamin E. Vitamin E is one of the best-known antioxidants currently in the market. The beetroots are also very good for the production of Betaine that will make your bones stronger.

5: Cauliflower steak with tomatoes and beans:

Some people love to eat vegetables because they understand the benefits of it. If you are also a vegan lover and want to know about one of the best recipes for anti-inflammation purposes, then read the below-mentioned paragraph.

Cauliflower steak is an excellent option to choose if you are on a vegetable diet. It is very rich in antioxidants and fiber substances. As it belongs to the family of the cruciferous family, therefore, it also contains gut bacteria.

When it comes to cooking, it is straightforward to make the recipe. You need to add tomatoes, beans, and some spices for the taste before placing cauliflower on the steak. On the other hand, you can add green leafy vegetables for extra flavor and fibers. It is perfect for women who want to get relief from the inflammation biomarkers.

6: Smoked trout with lettuce wraps:

Fish is an excellent food to use for the anti-inflammation purpose. When it comes to trout fish, then it is a perfect item for the body because it is rich in omega-3s. Therefore, it is must use the recipe for lunch.

To make your recipe more-healthy and tasty, you can use gluten-free wraps. Adding brown rice to this recipe will also be an excellent option to pick. You can feel fuller for a longer time just because of the brown rice in the smoked trout fish recipe.

These recipes are well-known for lunch. But if you don’t have enough time to prepare a lunch anti-inflammatory recipe, then you can also choose from the below-mentioned dinner recipes.

Anti-inflammatory Meal Dinner recipes:

Following are the anti-inflammatory meal recipe ideas for your dinner:

  1. Salmon fish with pesto and zucchini pasta
  2. Roasted fennel, cauliflower, and ginger soup
  3. Chicken and Lentil Soup with Sweet Potato
  4. Salmon with Cauliflower and greens
  5. Vegetable curry with shrimp

1: Salmon fish with pesto and zucchini pasta:

The salmon fish with pesto and zucchini pasta is a fantastic dish to eat at the dinner. Salmon fish is considered as one of the most healthier anti-inflammatory meal recipe. The zucchini pasta is a gluten-free item that you can intake in the feast. It is a boastful healthy dinner that also includes rich omega-3s contents. On the other hand, the salmon fish is also rich in protein, giving you a great taste along with good health. If you aren’t comfortable with the salmon fish, then you can add any other fish in the recipe. If I could say that this is a fantastic recipe for the dinner, then it is 100% right. Doctors also suggest this recipe to those who are suffering from inflammation-related problems.

2: Roasted fennel, cauliflower, and ginger soup:

All the vegetables are full of anti-inflammatory substances like Polyphenols. Working all day without any healthy food will make you unhealthy and inactive. Therefore, you need to use healthy food items in the dinner to fulfilling your energy.

You can add ginger soup for the fantastic taste and the health benefits. For the ginger soup, you can use cauliflower, fennel soup, and other spices. I am sure, and if you try once, you will become addicted to it because it is perfect for the anti-inflammation purpose.

3: Chicken and Lentil Soup with Sweet Potato:

For the protein, fiber, and other macronutrients recipe, you can use Chicken and Lentil Soup with Sweet potato. The sweet potatoes are perfect for the body as they are rich in Vitamin A, B, and C. These three vitamins will make your body active and fuller for the whole day. Along with activeness, you will feel less hunger as well as possess the anti-inflammatory properties.

Likewise, protein and fiber, this recipe has also suitable extracts of iron, calcium, and other healthy antioxidants. There is a suggestion that you need to take seriously to save your money and time. The idea is, make this recipe for the whole week because the chicken, when frozen, won’t leave its flavors.

4: Salmon with Cauliflower and greens:

Cauliflower, when cooked with the Salmon fish, makes a fantastic taste that is good for the anti-inflammation. You can also use rice for lowering down the calories and extra nutrition. With the salmon, add green leafy vegetables for extra taste. Apart from the cauliflower, many other vegetables are very suitable to add in the recipe. But they need to rich in fiber and polyphenols.

5: Vegetable curry with shrimp:

Astaxanthin that is an antioxidant is mainly found in the shrimp; therefore, it is a delicious meal for dinner. You can use shrimp with vegetable curry. For the extra taste, carrots, peas, and red peppers are good to add. As discussed earlier, turmeric is also a vibrant ingredient for anti-inflammatory purposes. So, it will be better to add it to this recipe.

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Yousaf Saeed

Yousaf holds a PhD in Engineering and he is 3 times winner of a fully-funded scholarship. It is his passion to write on education-related topics. He is a popular educationist, scholarship mentor, and well-known personality on social media. His passion is to write on academic research, educational tutorials and opportunities that students can benefit from.

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