Anti-inflammatory recipes are a great addition to a healthy eating pattern as they can help manage, prevent or reverse the effects of inflammation in the body.
Ingredients like dark leafy greens, beets and cauliflower are packed with anti-inflammatory properties which can help reduce chronic pain and prevent age-related illnesses.
Eating anti-inflammatory foods doesn’t have to be bland or boring either, as there are plenty of fresh and healthy recipes to choose from that cater to different dietary needs. Incorporating these recipes into your meal prep routine can help balance your blood sugar and reduce chronic inflammation.
What is an anti-inflammatory diet?
An anti-inflammatory diet focuses on consuming foods that have anti-inflammatory properties, like fruits, vegetables, whole grains, lean proteins, and healthy fats.
It aims to reduce chronic inflammation in the body, which can help prevent chronic diseases and promote overall health and well-being.
What are the benefits of anti-inflammatory meal prep?
No matter the season, your life is probably super busy. We have 4 kids (3 at home), and regardless of whether school is in or it’s summer or even winter break, things are always sorta chaotic.
So this method has actually been a lifesaver for us so that on weeks where I don’t even have the brainpower to put a meal plan together, this is our lifeline.
We have a backup.
No thinking about it all day, no scrambling at the last minute, and definitely no ultra-processed, inflammatory, and overpriced drive-thru or takeout.
So I’m gonna show you how to meal prep with fall anti-inflammatory foods (meaning: in season for fall in the US).
I’m also linking the example meals that we made for the week with all of the produce that we got.
And if you scroll a bit, you can get the GUIDE that shows you the details for all of this so you can keep it on hand for ANY time you have weeks like this.
PS- when you grab the guide you get a mega discount on our Fall Anti-Inflammatory Meal Planning Kit, which is 4 weeks of sugar-free, gluten-free, anti-inflammatory recipes, meal plans, and prep guides including:
- Breakfasts and Snacks
- And even Fall-Inspired m/cocktails!
Step 1: Choose your produce
So for anti-inflammatory meal prep, you start out by simply choosing a bunch of SEASONAL produce.
And all of this was just random stuff that I know my family will eat and that gave us a pretty good variety for meals this week.
Step 2: Prep your workspace
And after washing all the produce, I pre-heated both ovens for 350 degrees F.
The tools you’ll need for your meal prep session are a large cutting board, good knives, and roasting pans- probably with a lip, and something to line it with so stuff doesn’t stick.
Now I use something I found by accident with is a BBQ grilling mat—I love these because I can cut them to fit perfectly in my pan and NOTHING sticks to them—they come in a pack all rolled up in a box.
(Some links may be affiliate links, meaning if you click on and then purchase, I’ll get a portion of the proceeds, at no additional charge to you.) 🙂
Step 3: Get your base seasoning out
So our base seasoning includes avodado oil to drizzle on, I use this to cook with because it has a high smoke point. Or you can use something like this Misto spray can where you put the oil in, pump air in to build pressure, and spray it on.
Then season with salt, pepper, and garlic powder, and it’s ready to go in the oven.
Step 4: Prep foods that cook the longest first
So, even though I didn’t have full meals planned out when I got all this produce, I had a loose plan for a few things. So I knew I’d want to do baked potatoes one night, so since they take an hour to bake you’ll want to do these first if you’re doing baked potatoes one night.
And for baked potatoes, you just coat each one individually with oil, salt it, wrap it in foil, and then punch some holes with a fork.
Once I’ve got those all set and into the oven for one hour, I get to work chopping everything else.
Step 5: Prep all other foods that cook the same length of time
Broccoli and cauliflower
I started out with broccoli, and just basically cut all the florets off—and if you don’t like to chop you can always buy the bags where it’s pre-chopped. It does save time, but may cost a little more.
Once these were all cut up, I put them all on the pan on one end, because I put the cauliflower on the other end.
Then I started with the cauliflower and removed that large base then cut those into florets as well, breaking some of them apart. And you can also buy these prechopped if you don’t like cutting them up- it does save a lot of time and mess.
Then I placed all those on the second half of the pan where the broccoli was. I cook these on the same pan because cook at right about the same rate.
And then I wanted a bit more flavor than just our base seasoning, so I chopped an onion into chunks and just spread it out evenly on the pan.
Next I prepped brussels sprouts, and the easiest way to do these is chop off the end piece slice them in half and lay them face down on the pan.
I arranged mine with a hole in the middle for all the loose little leaves because they get extra crispy and are a super yummy snack!
Then drizzle or spray with oil, then season with salt, pepper, and garlic powder.—and they’re ready to go!
I decided to split the mushrooms and do half chopped pretty small and the other half roasted.
I chopped one half because I like to mix them in with ground meat to give it bulk and really boost the vitamin content-and my kids can never tell! I don’t precook those, so I just put them in a baggie to store in the fridge until the night I needed them.
The other half I just spread out on the pan, and I had a pack of sage I grabbed at the store as well—this is such a fragrant and nutrition-packed herb, and perfect for colder weather.
So I just chopped some of it, sprinkled it on the mushrooms, then added our oil, salt, pepper, and garlic powder and it’s ready to go.
I roughly chopped the sweet potatoes because I had loosely planned mashed sweet potates with cinnamon- my kids love those- and the rest I planned to use in my lunches during the week.
But that meant that all of them needed to be chopped.
Then I started on the rest of the regular potatoes I had. So for the ones I wasn’t using for a whole baked potato, we like to sometimes do homemade fries and this tool makes it super easy.
It’s a fry cutter and has this grid blade inside to cut the potato in perfectly squared fries.
So how it works is that you take the lid off, place the potato wedge on top of that grid, then put the lid on and push it down to force the potato through the grid. And you have perfectly shaped fries.
So I repeated this process until I got all the rest of the potatoes cut, then put them with the sweet potatoes on a pan, because they cook at about the same rate. I got them all seasoned and ready for the oven.
Step 6: Put all prepped veggies into the oven
All of the veggies go into the oven at that 350 degrees F for 30 minutes- just keep an eye out and take out anything that’s cooking a little too much.
Step 7: Any veg that won’t be pre-cooked
And the last thing I prepped was kale. Since this came in a bag, I picked out any bad pieces since it was already chopped, and planned to wilt some one night for dinner, and then would have a massaged kale salad one night as well.
So once all the bad pieces were picked out I just stored it in a Ziploc in the fridge.
Step 8: Remove veggies from oven
And when they’re done, just take all the pans out, and let them cool…
Step 9: Store prepped veggies
Then start putting them into your storage containers.
I do recommend putting them in separate containers because some veggies do have a higher water content and a lot of times they get a little bit mushy in there and you don’t want that water running into the other vegetables.
And then you’ve got all your veggies prepped for the week! You can store all of these AND your baked potatoes in the fridge until the night you need them.
4+ Meals with pre-prepped fall anti-inflammatory vegetables
The meals we cooked with our freestyle meal prep session were:
Baked potato with shredded chicken, sugar-free bbq sauce, mushrooms, and brussels sprouts,
Turkey burgers that had the chopped mushrooms with sage built into it, and those homemade fries with Dijon mustard for dipping, and a massaged kale salad, AND
Lemony baked cod with wilted kale and mashed sweet potatoes with cinnamon.
And there ya go! That’s how to do Fall Anti-Inflammatory Meal prep!
📌PIN IT FOR LATER!