Meal Plans ThePrep Inflammation-Fighting Dinners You Can Make in a 9x13 Pan (Weekly Plan & Shopping List!) You’ll be amazed at the variety of dinners you can make in a 9x13, from fish to baked pastas to enchiladas. By Megan Ginsberg Megan Ginsberg Megan Ginsberg is the Senior Editor for EatingWell. She has a keen eye for grammar, is always looking for new recipes to try and loves the satisfaction that comes from meal planning. Most of her 20-plus-year editing career has been focused on food-related content. EatingWell's Editorial Guidelines Published on November 1, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Close Temperatures are dropping, and I am all about the cozy casseroles this week. I love throwing ingredients in a 9-by-13-inch baking dish and popping them into the oven to bake away, hands off. A little while later you have a delicious, low-effort meal at the ready. But these dinners aren’t just easy and comforting, they’re also packed with inflammation-fighting nutrients from ingredients like leafy greens, legumes, omega-3-rich fish and dark-colored vegetables like sweet potatoes and tomatoes. These nutrients may help fend off chronic inflammation, which can contribute to various health conditions. The fiber, healthy fats and micronutrients in these dishes also help support the immune system, which is so important as we head into the colder months. So grab your baking dish, and let’s cook our way to better health! Your Weekly Plan Sunday: Chicken Enchiladas VerdesMonday: Spinach & Tuna Noodle Casserole Tuesday: Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels SproutsWednesday: Provençal Baked Fish with Roasted Potatoes & MushroomsThursday: Cheesy Sweet Potato & Black Bean Casserole Friday: Creamy Boursin Pasta with Spinach, Mushrooms & Tomatoes Get the Shopping List Our column, ThePrep, has everything you'll need to make dinner planning and grocery shopping 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 adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday! 01 of 06 Sunday: Chicken Enchiladas Verdes A mixture of chicken, black beans, cream cheese and some doctored-up tomatillo salsa makes up the filling for these hearty enchiladas. To prepare the casserole, simply roll up the enchiladas, arrange them in the baking dish, pour more of the salsa mixture over the top and bake it all until hot and bubbling. Then add a layer of cheese and give it a final few minutes under the broiler. View Recipe 02 of 06 Monday: Spinach & Tuna Noodle Casserole Penny De Los Santos The anti-inflammatory qualities in this dish come from spinach and tuna, which are rich in nutrients like vitamins K and E and omega-3 fatty acids, respectively. We skip the canned mushroom soup here and make an easy creamy mushroom sauce to tie the dish together. The best thing is that you can make it ahead if you have some extra time on Sunday, then just heat it up for tonight’s dinner View Recipe 03 of 06 Tuesday: Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts Caitlin Bensel A lemony marinade makes simple boneless chicken breasts sing in this dish, while a mix of potatoes, onion and Brussels sprouts ensures there are plenty of vegetables to go around. In addition to being rich in anti-inflammatory plant compounds, Brussels sprouts are also high in fiber. Have some berries for dessert, as they’re rich in nutrients that help fight inflammation, such as polyphenols. View Recipe 04 of 06 Wednesday: Provençal Baked Fish with Roasted Potatoes & Mushrooms This Mediterranean-inspired dish uses herbes de Provence to flavor the fish—use halibut or grouper to get a boost of inflammation-fighting omega-3 fatty acids. The mushrooms and potatoes get a head start in the oven to ensure that the fish doesn’t overcook, but then everything finishes cooking together. Serve it with our Basic Green Salad with Vinaigrette. View Recipe 05 of 06 Thursday: Cheesy Sweet Potato & Black Bean Casserole Ali Redmond The combination of sweet potatoes and black beans here makes this dish an inflammation-fighting powerhouse. The sweet potatoes are very high in antioxidants like beta carotene and vitamin C that can help protect your cells from damage. Fire-roasted tomatoes and green chiles add lots of flavor and a little spice. Serve the casserole with our Guacamole Chopped Salad to round out the meal. View Recipe 06 of 06 Friday: Creamy Boursin Pasta with Spinach, Mushrooms & Tomatoes Jason Donnelly A pasta dish that doesn’t require boiling the pasta separately? Count me in! Just combine the tomatoes and mushrooms with Boursin and bake, then add the pasta and boiling water and keep baking until the pasta is tender. Stir in heaps of inflammation-fighting spinach at the end. Be sure to add a can of white beans along with the spinach to warm through for extra protein and anti-inflammatory nutrients. View Recipe I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit