5-Day Anti Inflammatory Weight Loss Meal Prep | foods for inflammation and weight loss - Feelin Fabulous (2024)

This meal plan includes lots of anti-inflammatory foods to help reduce overall inflammation. These foods are also great for weight loss and overall health.

Ingredients

US Metric

• Nourishing Sweet Potato Breakfast Bowl (5 servings)

• 5 C. Sweet Potatoes, peeled & cubed

• 5 Tbsp Unsweetened Shredded Coconut

• 5 Tbsp Ground Flax Seeds

• 3.5 tsp Cinnamon

• 1 1/4 tsp Ground Ginger

• Dash of Ground Turmeric

• Pinch of Sea Salt & Black Pepper

• 5 Tbsp Tahini

• 5 tsp Virgin Coconut Oil, melted

• 1.5 C. Unsweetened Almond Milk (or any plant-based milk)

• Toppings for Each Container: 1 tsp Maple Syrup, 1 Tbsp Chopped Walnuts, 1 Tbsp Dairy Free Yogurt, and a sprinkle of Cinnamon

• Side: 1/2 C. Fresh Berries for each container

• Grain Free Salmon Fish Taco Bowl with Chipotle Lime Dressing (5 servings)

• 5 Salmon Filets (4 oz each)

• 1 Tbsp Avocado or Coconut Oil

  See Also

  19 Anti-Inflammatory Lunches You'll Want to Make Forever

• 2 Tbsp Taco Seasoning

• For the Homemade Taco Seasoning:

• 1 Tbsp Chili Powder

• 1 tsp EACH of Sea Salt & Pepper

• 1.5 tsp Cumin

• 1/2 tsp Paprika

• 1/4 tsp EACH of Garlic Powder, Onion Powder, Red Pepper Flakes, and Oregano

• For the Cauliflower Rice:

• 1 Tbsp Avocado Oil

• 5 C. Cauliflower Rice (if using the pre-made kind from the store, be sure to defrost in the fridge overnight)

• Sea Salt & Pepper, to taste

• Juice from 1/2-1 Lime

• 1/4 C. Fresh Cilantro, diced

• For the Purple Cabbage Slaw:

• 1/2 Head of Purple Cabbage

• 1/4 C. Clean Mayonnaise (I use Primal Kitchen Avocado Mayo)

• Juice from 1-2 Limes

• Sea Salt & Pepper, to taste

• For the Chipotle Lime Dressing:

• 1/4 C. Primal Kitchen Avocado Mayo

• 2 Tbsp Coconut Cream (from a can of full fat coconut milk)

• Juice from 1/2-1 Lime

• 1/2-1 Tbsp Apple Cider Vinegar (depending on how tangy you want it to be)

• 1 Garlic Clove, minced

• 1/2-1 tsp Chipotle Powder

• 1/4 tsp Onion Powder

• Optional: 1-2 Tbsp Water to thin out the consistency, if desired

• Sides for Fish Taco Bowl:

• 1/4 C. Cherry Tomatoes, halved (for each container)

• 1/4 of an Avocado (for each container… wait to add the avocado until ready to serve)

• Creamy Roasted Cauliflower Butternut Squash Soup (5 servings)

• 4 C. Cauliflower Florets (about 1 small head or 1/2 large head)

• 4 C. Butternut Squash, peeled & cubed

• 1 Yellow Onion, diced

• 1 C. Carrots, chopped

• 8 oz Chicken Breast

• 2 Tbsp Avocado Oil

• 1 tsp Garlic, minced

• 4 C. Vegetable Broth

• 1 (14.5 oz) Can Diced Tomatoes

• 1 (14.5 oz) Can Full Fat Coconut Milk

• 1 tsp EACH of Ground Coriander, Cumin, Cinnamon, and Ground Turmeric

• 1/2 tsp EACH of Sea Salt & Ground Ginger

• 1/4 tsp Black Pepper

• 1/4 tsp Red Pepper Flakes

• Lemon Ginger Turmeric Energy Balls (makes 15 balls)

• 1 C. Walnuts

• 1 C. Raw Almonds

• 12 Medjool Dates, pitted

• Zest of 1 Lemon

• 4 Tbsp Lemon Juice

• 1.5 tsp Ground Turmeric

• 1 tsp Cinnamon

• 1/2 tsp Ground Ginger

• Pinch of Sea Salt & Pepper

Directions

• Nourishing Sweet Potato Breakfast Bowl
• Steam the cubed sweet potatoes until extra soft.
• In a mixing bowl, add the shredded coconut, ground flax seeds, cinnamon, ginger, turmeric, sea salt, and pepper. Mix to combine. Then, add the tahini and coconut oil. Mix again until it forms a thick paste.
• Once the potatoes are done, add to a large mixing bowl and roughly mash with a potato masher or fork. Then, add in the tahini paste mixture along with half of the milk and puree this mixture with a handheld immersion blender until extra creamy. Slowly add in the rest of the milk and continue to puree with a handheld immersion blender until smooth and fluffy.
• Separate sweet potato mixture into 5 roughly equal parts and transfer to your meal prep containers. Add the toppings and berries on the side and store in the fridge for up to 5 days.
• Grain Free Salmon Fish Taco Bowl with Chipotle Lime Dressing
• For the homemade taco seasoning, add all spices to a small bowl and mix to combine.
• Add salmon filets to a bowl, drizzle with 1 Tbsp of avocado oil and 2 Tbsp of the taco seasoning. Rub oil and seasonings on each side of the salmon filets. Bake salmon at 375 F. for 25-30 minutes or until done. *You can also pan fry the salmon filets.
• For the Cauliflower Rice, add 1 Tbsp of avocado oil to a large skillet over medium heat along with the cauliflower rice. Cover skillet and let cook until it reaches your desired texture, stirring occasionally to avoid burning. Once it reaches your desired texture, add in all remaining cauliflower rice ingredients and mix to combine. Set aside.
• For the purple cabbage slaw, cut cabbage into thin slices (see recipe video for reference) and transfer to a mixing bowl. Add all remaining slaw ingredients and mix until cabbage is fully coated with the mayonnaise mixture. Cover bowl and let marinate in the fridge.
• For the chipotle lime dressing, add all dressing ingredients to a bowl and whisk until it’s fully combined.
• Once everything is done, you can assemble your meal prep containers in layers starting with the cauliflower rice, slaw, salmon, and the cherry tomatoes. Add the avocado to the container when ready to serve. Add 2 Tbsp of the dressing to individual sauce cups for on-the-go eating.
• Creamy Roasted Cauliflower Butternut Squash Soup
• Preheat oven to 425 F. In a small bowl, add all of the spices and mix until fully combined.
• Add the cauliflower florets to a bowl along with 1 Tbsp of avocado oil and 1/2 of the spice mixture. Toss until all of the cauliflower is coated with the oil and spices. Spread cauliflower out evenly onto a lined baking sheet and bake for 15-20 minutes or until slightly browned around the edges.
• Lightly season the chicken breast with sea salt, pepper, and garlic powder, to taste. Pressure cook the chicken breast on high for 13-15 minutes. You can also bake the chicken until done. Once done, shred the chicken with a fork.
• In a large soup pot, add 1 Tbsp of avocado oil along with the diced onion and chopped carrots. Saute until the onions are slightly soft and translucent. Then, add the minced garlic and the rest of the spice mixture. Stir to combine and make sure everything is coated with the spices. Next, stir in the can of diced tomatoes and continue cooking 1-2 more minutes. Add 3 C. of the vegetable broth and the cubed butternut squash. Turn the heat on high and bring to a boil. Once it breaks a boil, reduce the heat to low-medium, cover with a lid (leave a little room for ventilation), and let simmer for 30-40 minutes or until all of the vegetables have softened.
• Once the vegetables have softened, stir in the can of coconut milk, roasted cauliflower, 1 C. more of the broth, and the shredded chicken. Cover the pot and let that simmer for 5-10 more minutes to ensure that everything ingredients soaks up all those delicious flavors.
• Transfer soup to your meal prep containers (5 equal servings) and when ready to serve, add fresh parsley, and enjoy!
• Lemon Ginger Turmeric Energy Balls
• Add walnuts and almonds to a food processor and process until it forms a crumbly texture (only takes a few seconds)
• Add all remaining ingredients to the food processor and continue blending until it forms a thick paste-like texture.
• Scoop out about a heaping tablespoon’s worth of the mixture and form it into a tight ball. Repeat this process until all of the mixture is gone. This should yield you about 15 energy balls. Place in fridge for 15-30 minutes to firm up. Then, transfer to a storage container. These will last in the fridge for up to 7 days.

Items Used

• Glass Meal Prep Containers (with dividers)But It Here!
• Glass Meal Prep Containers (without dividers)But It Here!
• Stainless Steel Sauce CupsBut It Here!

Notes & Nutrition

• For Full Breakfast –> NUTRITION – Serving Size: 1 full breakfast Calories: 445kcal Carbohydrates: 49g Protein: 8g Fat: 25g Fiber: 10g Sugar: 17g
• For Full Lunch –> NUTRITION – Serving Size: 1 full lunch (1 serving of taco bowl + 1 serving of dressing) Calories: 505kcal Carbohydrates: 15g Protein: 30g Fat: 39g Fiber: 9g Sugar: 3g
• For Full Dinner –> NUTRITION – Serving Size: 1 full dinner Calories: 400kcal Carbohydrates: 32g Protein: 19g Fat: 18g Fiber: 7g Sugar: 9g
• For Snack –> NUTRITION – Serving Size: 1 ball Calories: 156kcal Carbohydrates: 16g Protein: 4g Fat: 9g Fiber: 3g Sugar: 13g