Meal Plans ThePrep Inflammation-Fighting Dinners in 3 Steps or Less (Weekly Plan & Shopping List!) Dishes made with anti-inflammatory ingredients that can help reduce chronic inflammation. By Maria Laura Haddad-Garcia Maria Laura Haddad-Garcia Maria Laura is EatingWell's senior nutrition & news editor. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling. EatingWell's Editorial Guidelines Published on May 24, 2024 Reviewed by Dietitian Victoria Seaver, M.S., RD Reviewed by Dietitian Victoria Seaver, M.S., RD Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Close Our column, ThePrep, has everything you'll need to make meal planning and meal prep as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and tweak them as you see fit. Sign up to get a meal plan delivered to your inbox every Saturday! Though cooking is one of my favorite ways to wind down, it can sometimes feel like a chore. And on those days, easy and quick dinners are what I need. With this weekly plan, I can effortlessly make dinner in three steps or less. These dishes are made with anti-inflammatory ingredients that can help reduce chronic inflammation, which over time may increase your risk of chronic diseases, such as diabetes, cardiovascular disease and some types of cancer, to name a few. But better yet, these meals are delicious—so, let’s get cooking! Your Weekly Plan Sunday: Zucchini Pizza CasseroleMonday: Turkey Burgers with Spinach, Feta & Tzatziki Tuesday: Baked Spinach & Feta Spaghetti SquashWednesday: Creamy Tomato Salmon SkilletThursday: BBQ Chicken Tacos with Red Cabbage Slaw Friday: Seared Scallops with White Bean Ragu & Charred Lemon Get the Shopping List Sunday: Zucchini Pizza Casserole With just 20 minutes of prep time, you can easily make a mouthwatering pizza using your casserole dish. Plus, this recipe delivers anti-inflammatory benefits from the tomatoes, zucchini and bell peppers to help tame inflammation and reduce your risk of chronic diseases. I’ll toss some mixed greens with a homemade Italian Dressing to serve alongside. Get the Recipe Monday: Turkey Burgers with Spinach, Feta & Tzatziki Although Memorial Day is not traditionally celebrated in Mexico, now that we live in Austin, my husband and I decided to celebrate it this year and host a small gathering with friends. So, we’ll fire up the grill and make these juicy turkey burgers. Using tzatziki rather than standard burger toppings, like ketchup, makes them feel a bit fancier than a classic burger, plus it takes the flavor to a whole new level. For an anti-inflammatory boost, I’ll make this delicious Kale Salad with Balsamic & Parmesan to serve as a side. Get the Recipe Tuesday: Baked Spinach & Feta Spaghetti Squash Photographer: Stacy K. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling Spaghetti squash isn’t common in Mexico. I first tried it here in the U.S., and it has become one of my favorite vegetables. This veggie contains vitamin C and beta carotene—two compounds with anti-inflammatory benefits. Baking blocks of feta with fresh spinach and garlic inside the squash makes a delectable and creamy vegetarian dish. Topping it with a drizzle of balsamic glaze adds a bold, slightly sweet touch. Get the Recipe Wednesday: Creamy Tomato Salmon Skillet Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco This creamy recipe feels like a hug, making it a perfect option for hump day. Salmon is one of the top sources of omega-3 fatty acids, which are known to help quell inflammation and positively impact your health. Tomatoes are rich in a powerful antioxidant called lycopene, and pairing them with healthy fats, such as those in the salmon, helps increase the absorption of this compound. To complete the meal, I’ll serve this dish over quinoa. Get the Recipe Thursday: BBQ Chicken Tacos with Red Cabbage Slaw One thing I love about this recipe is how easy and quick it is. Using cooked chicken breast and prepared barbecue sauce saves you a lot of time. I also like buying pre-shredded red cabbage to speed up the process even more. This ingredient not only adds a beautiful purple tone to the dish but is packed with antioxidants that help support your overall health. I’ll have some mixed berries as a fresh dessert afterward for additional anti-inflammatory benefits. Get the Recipe Friday: Seared Scallops with White Bean Ragu & Charred Lemo Scallops are one of my favorite types of seafood so, needless to say, I’m excited about this recipe. These quick-cooking mollusks are a good source of selenium, an essential mineral that helps reduce oxidative stress. Greens like spinach and parsley provide fiber and additional antioxidant benefits. I’ll pick up a whole-grain baguette from a nearby bakery to scoop up all this deliciousness. Get the Recipe Was this page helpful? Thanks for your feedback! Tell us why! Other Submit