New Anti-Inflammatory Diet Five Day Plan For Quick Results
New Anti-Inflammatory Diet Five Day Plan For Quick Results. We 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 article you guys want me to do and the by far number one request was to make an anti-inflammatory meal prep article.
Bloating and inflammation is just the worst so we’re gonna focus on that today so we’re gonna make a five-day anti-inflammatory meal plan
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 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.
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 whole foods 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 vegetable beans and just everything 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 is 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.
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 is 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 chickpeas 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 turmeric 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 tasty when you have them later if you notice that you need a little bit more olive oil that’s 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 an 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 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 prepare these delicious lemon turmeric 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 wanting it to become sticky fully mixed 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 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.