Anti-Inflammatory Diet Meal Prep Recipes Challenge (2024)

by Lindsay Cotter

Dairy-FreeGluten-FreeGrain-Free

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Our 10 day,anti-inflammatory diet meal prep recipes challenge can help reset and heal your body of inflammation. Join the meal prep recipes challenge and use our easy, delicious, gluten-free recipes to help you feel better! The recipes are rich infoods that are known for their anti-inflammatory properties. Food plays a key role in reducing inflammation in the body, so use this fun challenge to help get you started!

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Important Note: If you are new to eating anti-inflammatory foods, and just looking to clean up your diet, you may be able to tolerate nightshades, properly prepared grains, and dairy products. However, if you feel tired, weak, or have stomach distress when you eat those foods, then it might be best to temporarily avoid them. We have gluten-free recipe options for both!

Are Nightshades Bad for Inflammation?

This definitely depends on the person’s current health. I suggest checking outDr. Axe’s article on nightshadesfor more info. If you see that tomatoes and potatoes are making you feel worse, then yes, take them out temporarily. But they are real food and nourishing to the general population wanting to eat well. Hope that makes sense!

This month’s gluten-free, anti-inflammatory diet meal plan is all about MAXIMIZING nutrients with easy meal prep recipes!

Why should I eat anti-inflammatory foods?

Whether you know it or not, you probably have suffered from some level of inflammation. Chronic inflammationis associated with a whole host of health issues. It’s been proven that with the right kinds of food and lifestyle, you can greatly reduce chronic inflammation.

Example ANTI-INFLAMMATORY RICH FOODS to incorporate into diet!

  • HERBS ANDSPICESsuch as Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and fresh), chili peppers (if you can tolerate nightshades), sage, basil, cinnamon, nutmeg, clove, rosemary, thyme.Turmeric and ginger being the most powerful and natural anti-inflammatory agents.
  • QUALITY PROTEIN– omega-3 enriched eggs, skinless poultry, grass-finished lean meats
    Best toreduce consumption of animal foods. If you eat chicken, choose organic, cage-free chicken. Focus on Cold water fish such asWild caught salmon, halibut, sardines, and cod. All rich inEPA and DHA to support brain and heart health.
  • HEALTHY FATS – Brazil nuts (rich in selenium), walnuts, almonds, Olive oil and Avocado Oil (cold pressed), Flaxseed, hempseed, chia seed. These are healthy fats rich in monounsaturated and/or omega-3 fats
  • FRUIT AND VEGETABLES – kale (all leafy greens), spirulina, Asian mushrooms, berries, citrus, green vegetables.

Phew! Okay ready to begin this Meal plan? SEE BOTTOM OF POST BELOW for all the printables!!

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Anti-Inflammatory Diet Meal Prep Recipes

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Superfood Overnight Oatmeal

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Left Container – Sweet potato puree replaces the gluten-free oats in this recipe, also making the breakfast vegan and paleo friendly. Easy to make Whole30-compliant, too.

  • Adding healthy fats like coconut milk and chia seeds boosts the absorption of vitamin A from the sweet potato and Vitamin C from the grapefruit and blueberries.

Right Container – Superfood overnight oatmeal with blueberries. By soaking the oats overnight in milk, you break down the phytic acid in the grain. This allows for better nutrient absorption and digestion, resulting in an anti-inflammatory response.

  • Pairing the overnight oats with walnuts and protein-rich hard boiled eggs creates a macro balanced meal rich in omegas and vitamin D.

Indian Spiced Baked Potato and Eggs

2 ways, no foil needed – Perfect for a hot breakfast, or even lunch.

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Left Container – Indian spiced baked sweet potato and carrots. Eggs on the side. You can cook the potatoes and the carrots beforehand (al dente), then add eggs to the containers and cook for an additional 10 minutes to have soft baked eggs.

  • High in protein, Vitamin A, and fiber! Paleo and Whole30 friendly. The Indian spices are rich in anti-inflammatory properties. If you are avoiding nightshades, see the below option.

Right Container – Same concept as above, but we’ve eliminated the paprika from the recipe. The eggs are slighting scrambled with turmeric, salt/pepper, and coconut milk, then baked. Similar to my turmeric baked eggs recipe, just not scrambled. They can be cooked ahead of time or in the meal prep container. The vegetables have just a touch of salt, pepper, and curry powder (cumin, coriander, and turmeric).

  • Turmeric is a powerful herb that can help to kickstart your day. More effective than many prescription herbs,turmeric regulates cholesterol and even manages diabetes. This recipe is rich in protein, too.

Dukkah Roasted Vegetables Salad

This anti-inflammatory meal prep recipe has vegan, paleo, and low carb options.No cheese or tomatoes.

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Left Container -Dukkah Roasted Vegetables Salad without tomatoes (nightshade free). We add grilled chicken for protein and iron. This dish is low carb and rich in Vitamin D and fiber from mushrooms!

Right ContainerVEGAN-FRIENDLYDukkah Roasted Vegetables Salad, with the addition of avocado, dried apricots, and pistachios.

  • The avocado adds in a healthy fat
  • Pistachios arerich in potassium,protein, vitamin B6, and antioxidants. All of these are important for a vegan diet.
  • Dried Apricot is rich in plant-based Iron.
  • For extra protein and B Vitamins, sprinkle nutritional yeast on top.
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Here are two favorite salmon meal prep recipes – with cook and no cook versions. Great for lunch or dinner!

Left ContainerSmoked Salmon Zucchini Noodle Salad (no cheese)- We’ve replaced the goat cheese with our own homemade dressing or you can even use cashew cream sauce. This is a NO COOK MEAL that’s super easy make and low carb.

  • The berries at a high amount of compounds
  • Zucchini and summer squash also contains antioxidant and anti-inflammatory properties found in the skin (so don’t forget to eat that part!) Rich in vitamins A and C, glutathione peroxidase, and superoxide dismutase.

Right ContainerRosemary Citrus Salmon with Asparagus– This simple whole 30 dish is loaded with protein, vitamin C, and omegas.

  • The Rosemary adds in moreAntioxidants and anti-inflammatory compoundsto help boost the immune system and blood circulation. Rosemary is proven to help treatindigestion.

Want to print these recipes? Click here to download

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More Anti-Inflammatory Diet Meal Prep Recipes

Although they aren’t shown in meal prep containers, these anti-inflammatory diet recipes are meal prep friendly.

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Anti-inflammatory meal prep Breakfast and Snacks {Paleo and Vegan Options)

  • Collagen Protein Smoothie Packs(Paleo friendly)
  • AIP friendly Breakfast Porridge (vegan and paleo option)
  • Dark Chocolate No-Bake Energy Bites(paleo and vegan)
  • Kiwi Super Green Smoothieor Golden milk Latte for a Hot Drink to go!
  • Coconut Lemon Bars(Paleo and Vegan friendly)
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Anti-inflammatory meal prep dinner or leftover lunch ideas! (Paleo, Vegan option Included)

  • Lemon Sage Baked Chicken
  • Roasted Honey OrangeChicken
  • Chili Ranch Baked Sweet Potato Cauliflower Patties(Vegan Option)
  • Roasted Cauliflower Soup with Fennel (Paleo, Vegan)
  • Zoodle Flu Buster Soup (Paleo)
  • Garlic-Herb Oven Baked Cod Cakes
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JOIN the ANTI-INFLAMMATORY DIET MEAL PREP 10 DAY CHALLENGE

To PARTICIPATE (it’s EASY and FREE) :

The challenge is to incorporate at least one anti-inflammatory rich meal into your menu plan every day, for 10 days. Participants have the option to USE OUR FREE TRACKER (DOWNLOAD HERE). See the list of anti-inflammatory-rich foods chart and even more information, below!

  • The winner of the challenge will be whoever incorporates the greatest variety of anti-inflammatory foods into their diet over the 10 day period.
  • SHARE and TAG – Share what you make in the meal prep challenge Facebook groupor on any social media platform. Just tag us @cottercrunch or #cottercrunch and say your doing the AI CHALLENGE.
  • BONUS entries
    • DOUBLE BONUS -MEAL PREP ANY OF THESE RECIPES and tag @cottercrunch on social media. Mention challenge!
    • TRIPLE BONUS – Write down your anti-inflammatory meals in the free tracker, then send a screenshot to us after 10 days. Email[emailprotected] ‘ll make sure to double your entry points! YAY!

AND THE PRIZES!!

The winner of the anti-inflammatory meal prep challenge will receive:

If you don’t want to wait to find out if you are a winner, you can purchase the 30 Days of Anti Inflammatory Eating meal plan TODAY. It will give you even more anti-inflammatory diet recipes to make, proving that you are an INSTANT WINNER!

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The helpful tools for this Meal Plan and Guide

Pin below or DOWNLOAD the PDF’s

  • Pinnable or Downloadable Anti-inflammatory Shopping Guide! Click here to download PDF version.
  • List of anti-inflammatory rich foods (download here)
  • FREE MEAL PLAN TRACKER and JOURNAL (download here).
  • BONUS – Anti-inflammatory MEAL PLAN GUIDE (30 days) to purchase.
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Whoa whoa whoa! How’s that for Kickin January in the butt?! YAS!!

Please feel free to comment of email for questions! Or join our meal plan Facebook group.

Cheers friends!

Cotter Crunch Team.

More recipes you’ll love!

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus onGluten-Freeeating. I love creating delicious nourishing food that anyone can enjoy.

Have a question? Use ctrl+f or ⌘+f on your computer or the “find on page” function on your phone browser to search existing comments!

Reader Interactions

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  1. Anti-Inflammatory Diet Meal Prep Recipes Challenge (33)Lois

    I am suffering with severe inflammation in my left leg/thigh. I thought it was my left knee and starting getting shots in it. The doctor admitted I had arthritis in my left leg/knee.

    So what foods can help this? Is inflammation causing these terrible pains I sometimes fee.? I really want/need to change my diet.

    What is Paleo? I know you’re not a doctor but I need to know “how” this arthritis/inflammation stuff works.

    Thank you!

    Reply

    • Anti-Inflammatory Diet Meal Prep Recipes Challenge (34)Lindsay Cotter

      I’m sorry to hear! Have you tried eliminating grains, eggs, and dairy to see if any of those cause inflammation for your body? It’s very much trial and error and depends on the person.

      Reply

      • Anti-Inflammatory Diet Meal Prep Recipes Challenge (35)Lois

        Okay…so I guess I need to know what “exactly” inflammation is?

        Is that what’s causing the arthritis in my left leg to hurt…I wondering.

        No, I have not totally given up eggs because I like them in my salads…they help me to “feel” fuller longer. Also, yes I’m starting to purchase almond & coconut milk from your suggested recipes. I am also starting your “inflammation smoothies to see if that will help some.

        I just want to feel better and I’m realizing that giving up certain foods may help ease the pain I fee..

        Thank you much for caring and creating these recipes to try….

        Reply

  2. Anti-Inflammatory Diet Meal Prep Recipes Challenge (36)Val

    Hi,
    I have bouts of gastritis, so I’ve been checking out various eating plans, some are conflicting, even though they are for the same condition, eg..some say no citrus fruit as they are high in acid, yet others mention them in the eating plans, I’m confused as the best one to opt for, I do like the look of your plans, is it the right one for me to try..?

    Reply

    • Anti-Inflammatory Diet Meal Prep Recipes Challenge (37)Lindsay Cotter

      Hi Val!

      Thanks for reaching out. Gastritis is definitely a tricky one to deal with. Right off the back, I would try to check with your doctor. We can’t consult, but I am happy to give you some suggestions:) The AIP diet is very healing, that may be something to look into. For gastritis, I would recommend avoiding citrus, at least at the beginning. But definitely check with your doctor too!

      Here are a few recipes that may work for you:
https://www.cottercrunch.com/aip-breakfast-porridge-instant-pot/

      https://www.cottercrunch.com/healing-recipes-meal-plan/

      Reply

  3. Anti-Inflammatory Diet Meal Prep Recipes Challenge (38)Nicole

    I feel like I need this in my life. I slipped up on eating dairy and grain last night (not a lot) and I slept horrible. I woke up swollen. I’m just now starting to consider cutting out nightshade to see what happens. Thank you for offering these meal plans. I don’t neccesarily know what I’m doing, but would do almost anything for some relief.

    Reply

    • Anti-Inflammatory Diet Meal Prep Recipes Challenge (39)Lindsay Cotter

      Happy to help Nicole! And I just saw that you bought the guide.Let us know if you need anything else. <3 You got this!

      Reply

  4. Anti-Inflammatory Diet Meal Prep Recipes Challenge (40)Mary Ann | The Beach House Kitchen

    Such great info! Thanks so much for sharing Lindsay!

    Reply

    • Anti-Inflammatory Diet Meal Prep Recipes Challenge (41)Lindsay Cotter

      Thanks Mary Ann! Let me know if you try any!

      Reply

  5. Anti-Inflammatory Diet Meal Prep Recipes Challenge (42)Lex

    Love this challenge so far! It’s nice to know that the food I’m putting into my body is better for it

    Reply

    • Anti-Inflammatory Diet Meal Prep Recipes Challenge (43)Lindsay Cotter

      I’m glad you’re loving it! Great way to start the new year:)

      Reply

  6. Anti-Inflammatory Diet Meal Prep Recipes Challenge (44)Natasha

    This is such a good idea, Lindsay! Goodness knows we all should be eating more of these types of foods.

    Reply

    • Anti-Inflammatory Diet Meal Prep Recipes Challenge (45)Lindsay Cotter

      Thank ya friend! It can help you feel so much better, that’s for sure!

      Reply

  7. Anti-Inflammatory Diet Meal Prep Recipes Challenge (46)Leigh Ann

    These ideas are amazing and so helpful!

    Reply

    • Anti-Inflammatory Diet Meal Prep Recipes Challenge (47)Lindsay Cotter

      Thank you, I’m glad you think so! 🙂

      Reply

  8. Anti-Inflammatory Diet Meal Prep Recipes Challenge (48)Matt Robinson

    So ridiculously awesome, I need these badly!

    Reply

    • Anti-Inflammatory Diet Meal Prep Recipes Challenge (49)Lindsay Cotter

      I’ll trade for some beef bowls. 🙂

      Reply

Anti-Inflammatory Diet Meal Prep Recipes Challenge (2024)
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