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Complete Recipe Collection

4-Week Anti-Inflammatory Weight Loss Plan

BREAKFAST SMOOTHIES (12 PM Break-Fast)

Week 1 Monday: Anti-Inflammatory Green Smoothie

Serves 1 | 350 calories

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 scoop vanilla plant protein powder (25g protein)
  • 1/2 cup frozen mixed berries
  • 1 cup fresh spinach, packed
  • 1 tbsp almond butter
  • 1 tsp turmeric powder
  • 1/4 tsp black pepper (enhances turmeric absorption)
  • 1/2 tsp vanilla extract
  • 1 cup ice
  • Optional: 1 tsp raw honey if needed for sweetness

Instructions:

  1. Add almond milk to blender first
  2. Add spinach and blend until smooth
  3. Add protein powder, berries, almond butter, turmeric, and black pepper
  4. Blend on high for 60-90 seconds until creamy
  5. Add ice and blend until desired consistency
  6. Taste and adjust sweetness if needed
  7. Pour into large glass and enjoy immediately

Nutrition: 350 cal | 28g protein | 25g carbs | 18g fat

Week 1 Tuesday: Tropical Greens Smoothie

Serves 1 | 340 calories

Ingredients:

  • 1 cup unsweetened coconut milk (from carton)
  • 1 scoop vanilla protein powder
  • 1/2 frozen banana, sliced
  • 1 cup kale, stems removed, chopped
  • 1 tbsp chia seeds
  • 1/2 tsp cinnamon
  • 1/4 tsp vanilla extract
  • 1 cup ice
  • Squeeze of lime juice

Instructions:

  1. Soak chia seeds in coconut milk for 5 minutes
  2. Add kale to blender and blend until smooth
  3. Add soaked coconut milk mixture, protein powder, banana, and spices
  4. Blend on high for 2 minutes until completely smooth
  5. Add ice and blend until thick and creamy
  6. Serve immediately with a sprinkle of cinnamon on top

Nutrition: 340 cal | 27g protein | 22g carbs | 16g fat

Week 1 Wednesday: Mango Ginger Power Smoothie

Serves 1 | 360 calories

Ingredients:

  • 1 cup oat milk, unsweetened
  • 1 scoop plant protein powder
  • 1/2 cup frozen mango chunks
  • 1 cup spinach
  • 1 tbsp hemp seeds
  • 1/2 inch fresh ginger, peeled
  • 1/4 tsp turmeric
  • 1 cup ice
  • 1 tsp coconut oil (optional)

Instructions:

  1. Blend oat milk, spinach, and ginger until smooth
  2. Add protein powder, mango, hemp seeds, and turmeric
  3. Blend on high until creamy and smooth
  4. Add ice and blend to desired thickness
  5. Pour into glass and garnish with extra hemp seeds

Nutrition: 360 cal | 26g protein | 28g carbs | 15g fat

Week 1 Thursday: Blueberry Flax Smoothie

Serves 1 | 350 calories

Ingredients:

  • 1 cup almond milk
  • 1 scoop vanilla protein powder
  • 1/2 cup frozen blueberries
  • 1 cup arugula (milder than kale)
  • 1 tbsp ground flaxseed
  • 1/2 tsp vanilla extract
  • 1/4 tsp cinnamon
  • 1 cup ice
  • Stevia to taste (optional)

Instructions:

  1. Blend almond milk and arugula until smooth
  2. Add protein powder, blueberries, flaxseed, vanilla, and cinnamon
  3. Blend on high for 90 seconds
  4. Add ice and blend until thick
  5. Taste and adjust sweetness if needed
  6. Serve immediately

Nutrition: 350 cal | 28g protein | 24g carbs | 16g fat

Week 1 Friday: Pineapple Coconut Smoothie

Serves 1 | 370 calories

Ingredients:

  • 1 cup coconut milk (from carton)
  • 1 scoop plant protein powder
  • 1/2 cup frozen pineapple chunks
  • 1 cup spinach
  • 1 tbsp coconut butter
  • 1/2 tsp turmeric
  • Pinch of black pepper
  • 1 cup ice
  • Fresh mint leaves (optional)

Instructions:

  1. Blend coconut milk and spinach until smooth
  2. Add protein powder, pineapple, coconut butter, turmeric, and black pepper
  3. Blend on high until creamy
  4. Add ice and mint, blend until thick
  5. Pour into glass and garnish with coconut flakes if desired

Nutrition: 370 cal | 26g protein | 26g carbs | 19g fat

LIGHT LUNCHES (3 PM)

Sourdough Avocado Toast

Serves 1 | 280 calories

Ingredients:

  • 1 slice homemade sourdough bread (80 calories)
  • 1/4 ripe avocado
  • 1 tsp hemp seeds
  • 2 cups mixed greens
  • 2 tbsp olive oil vinaigrette (recipe below)
  • 2 tbsp sauerkraut
  • Pinch of sea salt and black pepper
  • Everything bagel seasoning (optional)

Olive Oil Vinaigrette:

  • 2 tbsp extra virgin olive oil
  • 1 tbsp apple cider vinegar
  • 1/2 tsp Dijon mustard
  • 1/4 tsp garlic powder
  • Salt and pepper to taste

Instructions:

  1. Toast sourdough bread until golden
  2. Mash avocado with salt, pepper, and hemp seeds
  3. Spread avocado mixture on toast
  4. Sprinkle with everything bagel seasoning if using
  5. Toss mixed greens with vinaigrette
  6. Serve toast with salad and sauerkraut on the side

Nutrition: 280 cal | 8g protein | 18g carbs | 22g fat

Open-Faced Kimchi Hummus Toast

Serves 1 | 270 calories

Ingredients:

  • 1 slice sourdough bread
  • 3 tbsp hummus (preferably homemade)
  • 1/4 cucumber, sliced thin
  • 1/4 cup fresh sprouts (alfalfa or broccoli)
  • 2 tbsp kimchi
  • 1/2 cup cherry tomatoes, halved
  • Drizzle of olive oil
  • Fresh herbs (optional)

Instructions:

  1. Toast bread until crispy
  2. Spread hummus evenly on toast
  3. Layer cucumber slices and sprouts
  4. Top with kimchi
  5. Serve with cherry tomatoes on the side
  6. Drizzle with olive oil and garnish with herbs

Nutrition: 270 cal | 9g protein | 32g carbs | 12g fat

Miso Avocado Toast Bowl

Serves 1 | 290 calories

Ingredients:

  • 1 slice sourdough bread
  • 1/4 avocado, mashed
  • 1 tsp everything bagel seasoning
  • 2 tbsp mixed fermented vegetables
  • 1 cup warm miso broth (recipe below)
  • Green onions, sliced
  • Sesame seeds

Simple Miso Broth:

  • 1 cup hot water
  • 1 tbsp miso paste (white or red)
  • 1/2 tsp grated ginger
  • 1 tsp tamari (optional)

Instructions:

  1. Whisk miso paste with hot water until dissolved
  2. Add ginger and tamari, stir well
  3. Toast bread and spread with mashed avocado
  4. Sprinkle with everything bagel seasoning
  5. Serve toast with fermented vegetables and warm broth
  6. Garnish broth with green onions and sesame seeds

Nutrition: 290 cal | 10g protein | 25g carbs | 18g fat

DINNER RECIPES (6:30 PM)

Herb-Crusted Salmon with Roasted Brussels Sprouts

Serves 1 | 450 calories

Ingredients:

  • 4 oz wild-caught salmon fillet
  • 1 cup Brussels sprouts, halved
  • 1/2 cup cooked quinoa
  • 1/4 cup sauerkraut
  • 2 tbsp olive oil, divided
  • 1 tbsp fresh herbs (parsley, dill, thyme)
  • 1 lemon, juiced and zested
  • 2 cloves garlic, minced
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 425°F
  2. Toss Brussels sprouts with 1 tbsp olive oil, salt, and pepper
  3. Roast Brussels sprouts for 20 minutes until crispy
  4. Mix herbs, lemon zest, garlic, and remaining olive oil
  5. Season salmon with salt and pepper, top with herb mixture
  6. Bake salmon for 12-15 minutes until flaky
  7. Serve over quinoa with Brussels sprouts and sauerkraut
  8. Drizzle with lemon juice

Nutrition: 450 cal | 32g protein | 28g carbs | 24g fat

Anti-Inflammatory Chicken Stir-Fry

Serves 1 | 420 calories

Ingredients:

  • 4 oz organic chicken breast, sliced thin
  • 2 cups mixed vegetables (bell peppers, broccoli, snap peas, carrots)
  • 1/2 cup cooked brown rice
  • 1 tbsp coconut oil
  • 1 tbsp fresh ginger, minced
  • 2 cloves garlic, minced
  • 1 tbsp tamari or coconut aminos
  • 1 tsp sesame oil
  • 1/4 tsp red pepper flakes
  • 2 tbsp fresh cilantro
  • 1 tbsp sesame seeds

Instructions:

  1. Heat coconut oil in large skillet or wok over high heat
  2. Add chicken and cook until golden, about 5 minutes
  3. Add ginger and garlic, stir-fry for 30 seconds
  4. Add vegetables, stir-fry for 3-4 minutes until crisp-tender
  5. Add tamari, sesame oil, and red pepper flakes
  6. Serve over brown rice
  7. Garnish with cilantro and sesame seeds

Nutrition: 420 cal | 34g protein | 32g carbs | 18g fat

Buddha Bowl with Tahini Dressing

Serves 1 | 440 calories

Ingredients:

  • 1/2 cup cooked quinoa
  • 1 cup roasted vegetables (sweet potato, broccoli, red onion)
  • 1/4 avocado, sliced
  • 2 tbsp chickpeas, roasted
  • 2 tbsp tahini dressing (recipe below)
  • 1 tbsp pumpkin seeds
  • Fresh herbs and microgreens

Tahini Dressing:

  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • 1 tbsp water (or more for thinning)
  • 1 tsp maple syrup
  • 1/2 tsp garlic powder
  • Pinch of salt

Roasted Vegetables:

  • 1/2 medium sweet potato, cubed
  • 1/2 cup broccoli florets
  • 1/4 red onion, sliced
  • 1 tbsp olive oil
  • Salt, pepper, and herbs

Instructions:

  1. Preheat oven to 400°F
  2. Toss vegetables with olive oil and seasonings
  3. Roast for 25-30 minutes until tender
  4. Whisk tahini dressing ingredients until smooth
  5. Arrange quinoa, roasted vegetables, and avocado in bowl
  6. Top with chickpeas, pumpkin seeds, and herbs
  7. Drizzle with tahini dressing

Nutrition: 440 cal | 16g protein | 42g carbs | 24g fat

Baked White Fish with Rainbow Vegetables

Serves 1 | 430 calories

Ingredients:

  • 4 oz white fish fillet (cod or halibut)
  • 1 cup rainbow vegetables (bell peppers, zucchini, cherry tomatoes)
  • 1/2 cup cooked wild rice
  • 1 cup steamed broccoli
  • 2 tbsp olive oil, divided
  • 1 lemon, sliced
  • 2 tbsp fresh herbs (thyme, oregano, parsley)
  • 2 cloves garlic, minced
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F
  2. Toss rainbow vegetables with 1 tbsp olive oil, salt, and pepper
  3. Roast vegetables for 20 minutes
  4. Season fish with salt, pepper, and herbs
  5. Place fish on parchment paper with lemon slices and garlic
  6. Drizzle with remaining olive oil
  7. Bake for 15-18 minutes until fish flakes easily
  8. Steam broccoli until bright green and tender
  9. Serve fish over wild rice with roasted vegetables and steamed broccoli

Nutrition: 430 cal | 30g protein | 35g carbs | 18g fat

Black Bean and Vegetable Chili

Serves 2 | 450 calories per serving

Ingredients:

  • 1 can (15 oz) black beans, drained and rinsed
  • 1 bell pepper, diced
  • 1 zucchini, diced
  • 1/2 onion, diced
  • 2 carrots, diced
  • 1 can (14 oz) diced tomatoes
  • 1 cup vegetable broth
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 tbsp cumin
  • 1 tbsp chili powder
  • 1 tsp smoked paprika
  • 1/2 tsp oregano
  • Salt and pepper to taste
  • 1/2 avocado for serving
  • Cilantro-lime cauliflower rice (recipe below)

Cilantro-Lime Cauliflower Rice:

  • 2 cups cauliflower rice
  • 2 tbsp fresh cilantro, chopped
  • 1 lime, juiced
  • 1 tbsp olive oil
  • Salt to taste

Instructions:

  1. Heat olive oil in large pot over medium heat
  2. Sauté onion until translucent, about 5 minutes
  3. Add garlic, bell pepper, zucchini, and carrots
  4. Cook for 8-10 minutes until vegetables soften
  5. Add spices and cook for 1 minute until fragrant
  6. Add tomatoes, black beans, and broth
  7. Simmer for 20-25 minutes until thickened
  8. Season with salt and pepper
  9. For cauliflower rice: sauté cauliflower in olive oil for 5 minutes
  10. Stir in cilantro and lime juice
  11. Serve chili over cauliflower rice with avocado slices

Nutrition: 450 cal | 18g protein | 45g carbs | 22g fat

Lean Turkey Mediterranean Bowl

Serves 1 | 420 calories

Ingredients:

  • 4 oz ground lean turkey (93/7)
  • 2 cups Mediterranean vegetables (eggplant, bell peppers, zucchini, red onion)
  • 1 small roasted sweet potato
  • 2 cups mixed greens
  • 2 tbsp olive oil, divided
  • 2 tbsp balsamic vinegar
  • 1 tbsp fresh herbs (oregano, basil, parsley)
  • 2 cloves garlic, minced
  • 1/4 cup olives (optional)
  • 2 tbsp pine nuts

Instructions:

  1. Preheat oven to 425°F
  2. Toss sweet potato and Mediterranean vegetables with 1 tbsp olive oil
  3. Roast for 25-30 minutes until tender
  4. Season turkey with herbs, garlic, salt, and pepper
  5. Cook turkey in skillet until browned and cooked through
  6. Arrange mixed greens in bowl
  7. Top with roasted vegetables, sweet potato, and turkey
  8. Drizzle with remaining olive oil and balsamic vinegar
  9. Garnish with olives and pine nuts

Nutrition: 420 cal | 28g protein | 30g carbs | 22g fat

Lentil and Vegetable Curry

Serves 2 | 440 calories per serving

Ingredients:

  • 1 cup red lentils, rinsed
  • 1 can (14 oz) coconut milk
  • 1 cup vegetable broth
  • 1 onion, diced
  • 2 carrots, diced
  • 1 bell pepper, diced
  • 1 cup spinach
  • 2 tbsp coconut oil
  • 3 cloves garlic, minced
  • 1 tbsp fresh ginger, minced
  • 1 tbsp curry powder
  • 1 tsp turmeric
  • 1/2 tsp cumin
  • 1/4 tsp cayenne pepper
  • 1 can diced tomatoes
  • 1 cup cooked brown rice
  • Fresh cilantro for garnish
  • Lime wedges

Instructions:

  1. Heat coconut oil in large pot over medium heat
  2. Sauté onion until soft, about 5 minutes
  3. Add garlic, ginger, and spices, cook 1 minute
  4. Add carrots and bell pepper, cook 5 minutes
  5. Add lentils, coconut milk, broth, and tomatoes
  6. Bring to boil, then simmer 15-20 minutes until lentils are tender
  7. Stir in spinach until wilted
  8. Season with salt and pepper
  9. Serve over brown rice with cilantro and lime

Nutrition: 440 cal | 16g protein | 48g carbs | 20g fat

EVENING SNACKS (7:30 PM)

Anti-Inflammatory Golden Milk

Serves 1 | 150 calories

Ingredients:

  • 1 cup almond milk, unsweetened
  • 1/2 tsp turmeric powder
  • 1/4 tsp cinnamon
  • 1/8 tsp ginger powder
  • Pinch of black pepper
  • 1 tbsp raw honey or maple syrup
  • 1/2 tsp coconut oil
  • Pinch of cardamom (optional)

Instructions:

  1. Heat almond milk in small saucepan over medium heat
  2. Whisk in turmeric, cinnamon, ginger, and black pepper
  3. Simmer for 3-4 minutes, whisking frequently
  4. Remove from heat and stir in honey and coconut oil
  5. Pour into mug and sprinkle with extra cinnamon
  6. Enjoy warm before bedtime

Nutrition: 150 cal | 3g protein | 18g carbs | 8g fat

Mixed Nuts and Berry Bowl

Serves 1 | 160 calories

Ingredients:

  • 1 oz mixed nuts (walnuts, almonds, Brazil nuts)
  • 1/4 cup fresh berries
  • 2 tbsp almond butter
  • Sprinkle of cinnamon
  • Herbal tea of choice

Instructions:

  1. Arrange nuts and berries in small bowl
  2. Serve with almond butter for dipping
  3. Sprinkle with cinnamon
  4. Enjoy with calming herbal tea

Nutrition: 160 cal | 6g protein | 8g carbs | 14g fat

FERMENTED FOOD RECIPES

Quick 3-Day Kimchi

Makes about 2 cups

Ingredients:

  • 1 large napa cabbage (2 lbs)
  • 1/4 cup sea salt
  • 2 tbsp gochugaru (Korean chili flakes)
  • 4 cloves garlic, minced
  • 1 inch fresh ginger, minced
  • 3 green onions, chopped
  • 1 tbsp fish sauce (or tamari for vegan)
  • 1 tsp sugar (optional)

Instructions:

  1. Chop cabbage into 2-inch pieces
  2. Toss with salt in large bowl, let sit 2 hours
  3. Rinse cabbage thoroughly 3 times, drain well
  4. Mix gochugaru, garlic, ginger, green onions, fish sauce, and sugar
  5. Massage spice mixture into drained cabbage
  6. Pack tightly into clean glass jar
  7. Press down to release liquid; liquid should cover vegetables
  8. Cover with cloth, let ferment at room temperature 3-5 days
  9. Taste daily; refrigerate when tangy enough
  10. Keeps in refrigerator for several months

Simple Sauerkraut

Makes about 1 quart

Ingredients:

  • 2 lbs green cabbage, shredded
  • 1 tbsp sea salt
  • 1 tsp caraway seeds (optional)
  • 1 bay leaf (optional)

Instructions:

  1. Toss shredded cabbage with salt in large bowl
  2. Massage vigorously for 10-15 minutes until liquid appears
  3. Add caraway seeds if using
  4. Pack tightly into clean quart jar
  5. Press down firmly; liquid should cover cabbage
  6. Place bay leaf on top if using
  7. Cover with cloth, secure with rubber band
  8. Ferment at room temperature 1-4 weeks
  9. Taste after 3 days, then daily until desired tartness
  10. Refrigerate when ready; improves with age

MEAL PREP COMPONENTS

Weekly Grain Prep

Prep Sunday for the week

Quinoa (3 cups cooked):

  • 1 cup dry quinoa
  • 2 cups vegetable broth
  • Rinse quinoa, combine with broth, bring to boil
  • Reduce heat, simmer covered 15 minutes
  • Let stand 5 minutes, fluff with fork

Brown Rice (3 cups cooked):

  • 1 cup dry brown rice
  • 2.5 cups water
  • Combine rice and water, bring to boil
  • Reduce heat, simmer covered 45 minutes
  • Let stand 10 minutes, fluff with fork

Wild Rice (2 cups cooked):

  • 1 cup dry wild rice
  • 3 cups vegetable broth
  • Combine rice and broth, bring to boil
  • Reduce heat, simmer covered 45-60 minutes
  • Drain excess liquid, fluff with fork

Roasted Vegetable Mix

Prep twice weekly

Ingredients:

  • 2 sweet potatoes, cubed
  • 2 bell peppers, chopped
  • 1 large zucchini, sliced
  • 1 red onion, sliced
  • 2 cups broccoli florets
  • 1 cup Brussels sprouts, halved
  • 3 tbsp olive oil
  • Salt, pepper, herbs to taste

Instructions:

  1. Preheat oven to 425°F
  2. Toss all vegetables with olive oil and seasonings
  3. Spread on 2 large baking sheets
  4. Roast 25-30 minutes until tender and lightly caramelized
  5. Store in refrigerator up to 5 days
  6. Reheat portions as needed for meals

Smoothie Freezer Packs

Prep 7 packs at once

Pack 1: Anti-Inflammatory Green

  • 1/2 cup berries
  • 1 cup spinach
  • 1 tbsp almond butter (in small container)
  • 1 tsp turmeric

Pack 2: Tropical Greens

  • 1/2 banana, sliced
  • 1 cup kale
  • 1 tbsp chia seeds

Pack 3: Mango Ginger

  • 1/2 cup mango
  • 1 cup spinach
  • 1/2 inch ginger, peeled
  • 1 tbsp hemp seeds

Instructions:

  1. Place ingredients in labeled freezer bags
  2. Freeze flat for easy storage
  3. Each morning: add liquid, protein powder, and blend
  4. Keeps frozen for up to 3 months

ANTI-INFLAMMATORY SPICE BLENDS

Golden Milk Spice Mix

Makes enough for 15 servings

Ingredients:

  • 2 tbsp turmeric powder
  • 1 tbsp cinnamon
  • 1 tsp ginger powder
  • 1/2 tsp black pepper
  • 1/2 tsp cardamom
  • 1/4 tsp nutmeg

Instructions:

  1. Mix all spices in small jar
  2. Store in airtight container
  3. Use 1/2 tsp per cup of plant milk
  4. Keeps for 6 months

Anti-Inflammatory Seasoning Blend

Makes about 1/2 cup

Ingredients:

  • 2 tbsp oregano
  • 2 tbsp thyme
  • 1 tbsp rosemary
  • 1 tbsp turmeric
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tsp black pepper
  • 1 tsp sea salt

Instructions:

  1. Mix all ingredients in small bowl
  2. Store in airtight container
  3. Use on vegetables, proteins, and salads
  4. Keeps for 1 year

QUICK REFERENCE COOKING TIMES

Proteins

  • Salmon fillet (4 oz): Bake 425°F, 12-15 minutes
  • Chicken breast (4 oz): Bake 375°F, 20-25 minutes
  • White fish (4 oz): Bake 400°F, 15-18 minutes
  • Ground turkey: Sauté 8-10 minutes until cooked through

Vegetables

  • Brussels sprouts: Roast 425°F, 20 minutes
  • Broccoli: Steam 5-7 minutes or roast 425°F, 15 minutes
  • Sweet potato: Roast 425°F, 25-30 minutes
  • Bell peppers: Roast 425°F, 20-25 minutes

Grains

  • Quinoa: 15 minutes simmer
  • Brown rice: 45 minutes simmer
  • Wild rice: 45-60 minutes simmer

Storage Tips:

  • Most cooked grains keep 5 days refrigerated
  • Roasted vegetables keep 4-5 days refrigerated
  • Smoothie packs keep 3 months frozen
  • Fermented foods keep several months refrigerated
  • Cooked proteins keep 3-4 days refrigerated

Food Safety:

  • Always use clean utensils and containers
  • Cool foods quickly after cooking
  • Reheat to 165°F internal temperature
  • When in doubt, throw it out
Content is user-generated and unverified.
    Complete Recipe Collection - 4-Week Anti-Inflammatory Plan | Claude