This 28-day meal plan is a complete, done-for-you guide to anti-inflammatory eating. Every meal delivers at least 25 grams of protein, and every ingredient has been chosen for its anti-inflammatory properties. The plan is structured around four weeks, each with a distinct theme to keep your palate engaged and your kitchen routine manageable.

How This Plan Works

Each day includes three meals: breakfast, lunch, and dinner. Full recipes are provided for every meal used in the plan. The plan is designed for one person, but all recipes can be scaled up for families. Many recipes produce leftovers that are incorporated into the following day’s lunch, reducing cooking time and food waste.

Key Principles of This Plan

Protein at every meal is non-negotiable. Adequate protein (at least 25g per meal) supports muscle maintenance, immune function, and the production of anti-inflammatory enzymes. It also promotes satiety, which helps prevent the blood sugar spikes and crashes that drive inflammation.

Variety is essential. The plan rotates through different protein sources — fatty fish, poultry, legumes, eggs, and dairy — to ensure a broad spectrum of anti-inflammatory nutrients. No single food contains all the compounds needed to fully suppress chronic inflammation.

Cooking methods matter. The plan emphasises baking, grilling, steaming, and sautéing over frying. High-heat frying with refined oils generates advanced glycation end-products (AGEs) and oxidised fats, both of which promote inflammation.

Meal prep saves time. Each week includes suggestions for batch cooking. Spending 60–90 minutes on Sunday preparing grains, roasting vegetables, and marinating proteins will make weekday cooking significantly faster.

Weekly Meal Prep Guide

Week	Batch Cook	Prep Ahead
Week 1	Quinoa, brown rice, lentils	Hard-boil 6 eggs, marinate chicken
Week 2	Farro, chickpeas, wild rice	Prepare overnight oats, chop vegetables
Week 3	Brown rice, lentils, steel-cut oats	Marinate salmon, roast sweet potatoes
Week 4	Quinoa, chickpeas, farro	Prepare chia puddings, chop herbs

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WEEK 1: FOUNDATIONS

Theme: Building the anti-inflammatory foundation with classic, approachable recipes.

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Day 1 — Monday

Breakfast: Turmeric Golden Egg Scramble

Protein: ~28g | Prep Time: 5 min | Cook Time: 8 min | Servings: 1

Ingredients:

• 3 large eggs
• ¼ cup low-fat cottage cheese
• ½ tsp ground turmeric
• ¼ tsp black pepper
• ¼ tsp ground ginger
• 1 tsp extra-virgin olive oil
• 2 tbsp diced red onion
• ¼ cup baby spinach
• Salt to taste
• Fresh parsley for garnish

Instructions:

1. Whisk eggs with cottage cheese, turmeric, black pepper, and ginger until smooth.
2. Heat olive oil in a non-stick skillet over medium-low heat. Sauté red onion for 2 minutes.
3. Pour in the egg mixture and stir gently with a spatula, folding slowly as they cook.
4. When 80% set, fold in baby spinach and cook for 30 more seconds.
5. Remove from heat while slightly glossy. Garnish with parsley.

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Lunch: Grilled Salmon Salad with Lemon-Tahini Dressing

Protein: ~35g | Prep Time: 10 min | Cook Time: 12 min | Servings: 1

Ingredients:

• 5 oz wild-caught salmon fillet
• 3 cups mixed greens
• ½ cup cherry tomatoes, halved
• ¼ cucumber, sliced
• ¼ avocado, sliced
• 2 tbsp pumpkin seeds
• Lemon-Tahini Dressing: 2 tbsp tahini, 2 tbsp lemon juice, 1 clove garlic (minced), 1 tsp olive oil, 2–3 tbsp water, salt and pepper

Instructions:

1. Season salmon with salt, pepper, and a drizzle of olive oil. Grill or pan-sear for 4–5 minutes per side. Flake into large pieces.
2. Whisk all dressing ingredients together, adding water to reach a pourable consistency.
3. Arrange greens, tomatoes, cucumber, and avocado in a bowl.
4. Top with flaked salmon and pumpkin seeds. Drizzle with dressing.

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Dinner: Herb-Crusted Baked Salmon with Roasted Asparagus

Protein: ~38g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz wild-caught salmon fillet
• 1 bunch asparagus, trimmed
• 2 tbsp each fresh parsley, dill, and chives, finely chopped
• 1 clove garlic, minced
• 1 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tsp lemon zest
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (190°C). In a small bowl, mix herbs, garlic, olive oil, lemon juice, and lemon zest into a paste.
2. Press the herb paste firmly over the top of the salmon fillet.
3. Toss asparagus with olive oil, salt, and pepper. Arrange around the salmon on a baking sheet.
4. Bake for 15–18 minutes until the salmon is cooked through and the asparagus is tender.

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Day 2 — Tuesday

Breakfast: Greek Yogurt Power Bowl with Walnuts & Berries

Protein: ~26g | Prep Time: 5 min | Servings: 1

Ingredients:

• 1 cup plain full-fat Greek yogurt
• ½ cup mixed berries (blueberries, raspberries, strawberries)
• ¼ cup raw walnuts, roughly chopped
• 1 tbsp chia seeds
• 1 tsp raw honey
• ½ tsp ground cinnamon
• 1 tbsp hemp seeds

Instructions:

1. Spoon Greek yogurt into a wide bowl.
2. Arrange berries over one half of the yogurt and walnuts and hemp seeds over the other.
3. Sprinkle chia seeds and cinnamon evenly over the top.
4. Drizzle with honey and serve immediately.

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Lunch: Turmeric Chicken & Quinoa Bowl

Protein: ~40g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 5 oz boneless, skinless chicken breast
• ½ cup dry quinoa
• 1 cup broccoli florets
• ½ cup red bell pepper, sliced
• 1 tsp ground turmeric
• ½ tsp ground ginger
• 1 clove garlic, minced
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and lemon wedge for serving

Instructions:

1. Combine turmeric, ginger, garlic, olive oil, salt, and pepper. Coat chicken with this marinade.
2. Cook quinoa in 1 cup water for 12–15 minutes. Fluff with a fork.
3. Roast broccoli and bell pepper at 400°F (200°C) for 15 minutes.
4. Grill or pan-cook chicken for 5–6 minutes per side. Slice.
5. Assemble bowl with quinoa, vegetables, and chicken. Garnish with cilantro and lemon.

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Dinner: Turmeric & Ginger Chicken Thighs with Roasted Sweet Potato

Protein: ~36g | Prep Time: 10 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 4 bone-in chicken thighs (about 12 oz meat)
• 1 large sweet potato, cubed
• 1 tsp each: turmeric, ginger, smoked paprika, cumin
• 3 cloves garlic, minced
• 2 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• Salt and black pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Preheat oven to 425°F (220°C). Combine turmeric, ginger, paprika, cumin, garlic, olive oil, and lemon juice into a spice paste.
2. Rub the paste all over the chicken thighs, including under the skin.
3. Toss sweet potato cubes with olive oil, salt, and pepper.
4. Place chicken on a rack in a roasting pan with sweet potato around it.
5. Roast for 30–35 minutes until the skin is golden and crispy and the internal temperature reaches 165°F (74°C).
6. Garnish with cilantro. Save leftovers for tomorrow’s lunch.

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Day 3 — Wednesday

Breakfast: Anti-Inflammatory Overnight Oats with Hemp & Berries

Protein: ~26g | Prep Time: 5 min | Set Time: Overnight | Servings: 1

Ingredients:

• ½ cup rolled oats
• ½ cup plain Greek yogurt
• ½ cup unsweetened almond milk
• 3 tbsp hemp seeds
• ½ cup blueberries
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• 1 tbsp almond butter
• 1 tsp raw honey

Instructions:

1. In a jar or container, combine oats, Greek yogurt, and almond milk. Stir well.
2. Add hemp seeds, cinnamon, and ginger. Swirl in almond butter and honey.
3. Cover and refrigerate overnight (or for at least 4 hours).
4. Top with fresh blueberries before serving.

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Lunch: Leftover Turmeric & Ginger Chicken with Roasted Sweet Potato (from Day 2 Dinner)

Serve leftover chicken thighs and sweet potato over a bed of fresh baby spinach with a drizzle of tahini and a squeeze of lemon. This takes less than 5 minutes to assemble and delivers the same nutritional profile as the original dinner.

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Dinner: Mediterranean Baked Cod with Olives & Tomatoes

Protein: ~32g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz cod fillet
• 1 cup cherry tomatoes, halved
• ¼ cup Kalamata olives, pitted
• 2 cloves garlic, sliced
• ¼ cup red onion, sliced
• 2 tbsp extra-virgin olive oil
• 1 tbsp capers
• 1 tsp dried oregano
• ½ tsp red pepper flakes
• Fresh basil and lemon for serving

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a baking dish, combine cherry tomatoes, olives, garlic, red onion, capers, olive oil, oregano, and red pepper flakes. Toss to combine.
3. Nestle the cod fillet in the centre of the vegetable mixture. Season with salt and pepper.
4. Bake for 18–20 minutes until the cod is opaque and flakes easily.
5. Garnish with fresh basil and a squeeze of lemon.

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Day 4 — Thursday

Breakfast: Salmon & Spinach Frittata

Protein: ~32g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 4 large eggs + 3 egg whites
• 4 oz canned wild-caught salmon, drained and flaked
• 1 cup baby spinach, chopped
• ¼ cup red bell pepper, diced
• 2 tbsp red onion, diced
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ½ tsp dried oregano
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Whisk together eggs, egg whites, salt, pepper, and oregano.
2. Heat olive oil in an oven-safe skillet over medium heat. Sauté red onion, garlic, and bell pepper for 3 minutes until softened.
3. Add spinach and cook until wilted. Distribute flaked salmon evenly over the vegetables.
4. Pour the egg mixture over everything. Cook on the stovetop for 2 minutes until the edges begin to set.
5. Transfer to the oven and bake for 12–15 minutes until the frittata is set and lightly golden. Save half for tomorrow’s breakfast.

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Lunch: Lentil & Roasted Vegetable Soup

Protein: ~26g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 1 cup green or brown lentils, rinsed
• 1 medium carrot, diced
• 1 stalk celery, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium broth
• 1 tsp ground cumin
• 1 tsp ground turmeric
• ½ tsp smoked paprika
• 1 tbsp extra-virgin olive oil
• 2 cups baby spinach
• Salt, pepper, and lemon juice to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, carrot, and celery for 5 minutes.
2. Add garlic, cumin, turmeric, and paprika. Stir for 1 minute.
3. Add lentils, diced tomatoes, and broth. Bring to a boil, then reduce heat and simmer for 25–30 minutes until lentils are tender.
4. Stir in spinach until wilted. Season with salt, pepper, and a squeeze of lemon. Save half for tomorrow’s lunch.

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Dinner: Lemon Garlic Prawn Pasta with Whole Wheat Linguine

Protein: ~32g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 5 oz large prawns, peeled and deveined
• 2 oz dry whole wheat linguine
• 3 cloves garlic, sliced
• ½ tsp red pepper flakes
• 2 tbsp extra-virgin olive oil
• ¼ cup dry white wine or chicken broth
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 2 tbsp fresh parsley
• 1 cup baby spinach

Instructions:

1. Cook linguine in salted boiling water until al dente. Reserve ¼ cup pasta water before draining.
2. Heat olive oil in a large skillet over medium heat. Add garlic and red pepper flakes; cook for 1 minute.
3. Add prawns and cook for 1–2 minutes per side until pink and cooked through.
4. Add wine or broth and let it reduce for 1 minute.
5. Add cooked pasta, lemon juice, lemon zest, and a splash of pasta water. Toss to combine.
6. Stir in spinach until wilted. Garnish with fresh parsley.

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Day 5 — Friday

Breakfast: Leftover Salmon & Spinach Frittata (from Day 4)

Serve the remaining frittata with a side of sliced avocado and a handful of cherry tomatoes. Reheat gently in a skillet or eat at room temperature.

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Lunch: Leftover Lentil & Roasted Vegetable Soup (from Day 4)

Reheat the remaining soup and serve with a slice of toasted sprouted grain bread and a drizzle of extra-virgin olive oil.

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Dinner: Thai Green Curry with Chicken & Vegetables

Protein: ~35g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 10 oz boneless chicken breast, sliced
• 1 can (14 oz) light coconut milk
• 2 tbsp green curry paste
• 1 cup broccoli florets
• 1 cup zucchini, sliced
• ½ cup snap peas
• 1 red bell pepper, sliced
• 1 tsp fish sauce
• 1 tsp coconut sugar
• 1 tbsp lime juice
• Fresh basil and lime for serving
• 1 cup cooked brown rice per serving

Instructions:

1. Heat a large skillet or wok over medium-high heat. Add a splash of coconut milk and the green curry paste. Stir-fry for 1–2 minutes until fragrant.
2. Add the remaining coconut milk and bring to a simmer.
3. Add the sliced chicken and cook for 5–6 minutes until cooked through.
4. Add broccoli, zucchini, snap peas, and bell pepper. Simmer for 5 more minutes until vegetables are tender-crisp.
5. Season with fish sauce, coconut sugar, and lime juice.
6. Serve over brown rice, garnished with fresh basil and lime. Save leftovers for tomorrow’s lunch.

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Day 6 — Saturday

Breakfast: Turkey & Vegetable Breakfast Hash

Protein: ~30g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 4 oz lean ground turkey
• ½ cup sweet potato, diced small
• ½ cup zucchini, diced
• ¼ cup red bell pepper, diced
• ¼ cup yellow onion, diced
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ½ tsp smoked paprika
• ½ tsp ground cumin
• ¼ tsp ground turmeric
• Salt, black pepper, and fresh cilantro to taste

Instructions:

1. Heat olive oil in a large skillet over medium-high heat. Add sweet potato and cook for 5–6 minutes, stirring occasionally.
2. Add onion, bell pepper, and zucchini. Cook for 4 minutes until softened.
3. Push vegetables to the sides of the pan. Add ground turkey to the centre and cook for 5 minutes, breaking it up with a spatula, until no longer pink.
4. Add garlic, paprika, cumin, and turmeric. Stir everything together and cook for 2 more minutes.
5. Season with salt and pepper. Garnish with fresh cilantro.

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Lunch: Leftover Thai Green Curry (from Day 5 Dinner)

Reheat the remaining Thai green curry and serve over freshly cooked brown rice or quinoa.

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Dinner: Beef & Vegetable Anti-Inflammatory Stew

Protein: ~35g | Prep Time: 15 min | Cook Time: 1.5 hours | Servings: 4

Ingredients:

• 1.5 lbs lean beef stew meat, cubed
• 2 medium carrots, sliced
• 2 stalks celery, sliced
• 1 medium parsnip, diced
• 1 cup mushrooms, quartered
• 1 yellow onion, diced
• 4 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 3 cups low-sodium beef broth
• 1 tsp ground turmeric
• 1 tsp each dried thyme and rosemary
• 2 tbsp extra-virgin olive oil
• 2 cups baby spinach
• Salt and black pepper to taste

Instructions:

1. Heat olive oil in a large Dutch oven over high heat. Brown the beef in batches (do not overcrowd). Remove and set aside.
2. Reduce heat to medium. Sauté onion, carrots, and celery for 5 minutes.
3. Add garlic, turmeric, thyme, and rosemary. Cook for 1 minute.
4. Return beef to the pot. Add diced tomatoes, broth, parsnip, and mushrooms.
5. Bring to a boil, then reduce heat to low. Simmer covered for 1 hour until beef is tender.
6. Stir in spinach until wilted. Season with salt and pepper. Save leftovers for the week.

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Day 7 — Sunday

Breakfast: Chia Seed Pudding with Protein Powder & Mango

Protein: ~27g | Prep Time: 5 min | Set Time: Overnight | Servings: 1

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 scoop (30g) vanilla protein powder
• ½ cup fresh mango, diced
• ½ tsp ground turmeric
• ¼ tsp ground ginger
• 1 tsp raw honey
• 1 tbsp shredded coconut for topping

Instructions:

1. Whisk almond milk, protein powder, turmeric, and ginger until smooth.
2. Stir in chia seeds and honey. Cover and refrigerate overnight (prepare Saturday evening).
3. Stir before serving. Top with mango and shredded coconut.

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Lunch: Tuna Niçoise Salad

Protein: ~38g | Prep Time: 15 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 1 can (5 oz) wild-caught tuna in olive oil, drained
• 2 large eggs, hard-boiled and halved
• 1 cup green beans, blanched
• ½ cup cherry tomatoes, halved
• ¼ cup Kalamata olives
• 2 cups mixed greens
• ½ cup baby potatoes, boiled and halved
• Dressing: 2 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp Dijon mustard, 1 clove garlic (minced), salt and pepper

Instructions:

1. Blanch green beans in boiling water for 3 minutes; transfer immediately to an ice bath.
2. Boil potatoes for 10–12 minutes until tender. Drain and halve.
3. Whisk all dressing ingredients together.
4. Arrange mixed greens on a plate. Top with tuna, hard-boiled eggs, green beans, cherry tomatoes, olives, and potatoes.
5. Drizzle with dressing.

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Dinner: Leftover Beef & Vegetable Stew (from Day 6)

Reheat the remaining beef stew and serve with a slice of whole-grain bread and a simple green salad.

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WEEK 2: EXPANDING HORIZONS

Theme: Exploring global anti-inflammatory flavours — Mediterranean, Asian, and Middle Eastern cuisines.

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Day 8 — Monday

Breakfast: Shakshuka with Feta & Spinach

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 4 large eggs
• 1 can (28 oz) crushed tomatoes
• 2 cups baby spinach
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 2 oz feta cheese, crumbled
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp ground turmeric
• ¼ tsp cayenne pepper
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and whole-grain bread for serving

Instructions:

1. Heat olive oil in a large skillet over medium heat. Sauté onion and bell pepper for 5 minutes.
2. Add garlic, cumin, paprika, turmeric, and cayenne. Cook for 1 minute.
3. Add crushed tomatoes and simmer for 10 minutes, stirring occasionally.
4. Stir in spinach until wilted.
5. Create four wells in the sauce and crack an egg into each. Cover and cook for 5–7 minutes until whites are set but yolks are still runny.
6. Top with crumbled feta and fresh cilantro. Serve with whole-grain bread. Save half for tomorrow’s breakfast.

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Lunch: Sardine & White Bean Salad

Protein: ~32g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 can (3.75 oz) wild-caught sardines in olive oil
• 1 cup canned white beans, rinsed
• 2 cups arugula
• ¼ cup cherry tomatoes, halved
• 2 tbsp red onion, diced
• 1 tbsp capers
• 2 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 clove garlic, minced
• 1 tbsp fresh parsley

Instructions:

1. Whisk olive oil, lemon juice, garlic, salt, and pepper together to make the dressing.
2. Toss white beans with the dressing. Add arugula, cherry tomatoes, red onion, and capers. Toss gently.
3. Arrange sardines on top. Garnish with fresh parsley.

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Dinner: Miso Salmon with Bok Choy & Sesame Rice

Protein: ~38g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz wild-caught salmon fillet
• 2 cups bok choy, halved
• ¾ cup cooked brown rice
• 1 tsp sesame seeds
• Miso Marinade: 2 tbsp white miso paste, 1 tbsp honey, 1 tbsp low-sodium tamari, 1 tsp sesame oil, 1 tsp rice vinegar, 1 tsp fresh ginger (grated)

Instructions:

1. Whisk all miso marinade ingredients together. Coat the salmon fillet and marinate for at least 20 minutes (or overnight).
2. Preheat oven to 400°F (200°C). Place salmon on a lined baking sheet.
3. Bake for 12–15 minutes until the miso glaze is caramelised and the salmon is cooked through.
4. While salmon bakes, sauté bok choy in a little sesame oil over medium-high heat for 3–4 minutes.
5. Serve salmon over brown rice with bok choy. Garnish with sesame seeds.

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Day 9 — Tuesday

Breakfast: Leftover Shakshuka (from Day 8)

Reheat the remaining shakshuka gently in a skillet. Serve with a slice of toasted whole-grain bread.

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Lunch: Spicy Tuna Poke Bowl

Protein: ~35g | Prep Time: 15 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 4 oz sushi-grade ahi tuna, diced
• ¾ cup cooked brown rice
• ½ avocado, sliced
• ½ cup edamame
• ¼ cup shredded red cabbage
• ¼ cucumber, sliced
• Poke Sauce: 1 tbsp tamari, 1 tsp sesame oil, 1 tsp sriracha, 1 tsp rice vinegar, 1 tsp fresh ginger (grated)
• Sesame seeds and green onions for garnish

Instructions:

1. Toss diced tuna with tamari, sesame oil, sriracha, rice vinegar, and ginger. Marinate for 5 minutes.
2. Assemble bowl with brown rice, avocado, edamame, red cabbage, and cucumber.
3. Place marinated tuna in the centre. Garnish with sesame seeds and green onions.

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Dinner: Chickpea & Vegetable Tagine

Protein: ~26g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 2 cans (15 oz each) chickpeas, rinsed
• 1 can (14 oz) diced tomatoes
• 1 medium zucchini, diced
• 1 medium carrot, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 cup low-sodium vegetable broth
• 1 tsp each: cumin, turmeric, cinnamon, ginger
• ¼ tsp cayenne pepper
• 1 tbsp extra-virgin olive oil
• ¼ cup dried apricots, chopped
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large pot or tagine over medium heat. Sauté onion and carrot for 5 minutes.
2. Add garlic, cumin, turmeric, cinnamon, ginger, and cayenne. Stir for 1 minute.
3. Add chickpeas, diced tomatoes, broth, zucchini, and dried apricots.
4. Bring to a boil, then reduce heat and simmer for 25 minutes until vegetables are tender.
5. Season with salt and pepper. Garnish with cilantro. Save leftovers for tomorrow’s lunch.

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Day 10 — Wednesday

Breakfast: Walnut & Flaxseed Protein Porridge

Protein: ~27g | Prep Time: 5 min | Cook Time: 10 min | Servings: 1

Ingredients:

• ½ cup steel-cut oats
• 1½ cups unsweetened almond milk
• 1 scoop (30g) protein powder
• 2 tbsp ground flaxseed
• ¼ cup raw walnuts, chopped
• ½ tsp ground cinnamon
• ¼ tsp ground ginger
• 1 tbsp pure maple syrup
• ½ cup berries for topping

Instructions:

1. Bring almond milk to a boil in a medium saucepan. Add oats, reduce heat to low, and cook for 7–10 minutes, stirring occasionally.
2. Remove from heat. Stir in protein powder, ground flaxseed, cinnamon, and ginger.
3. Transfer to a bowl and top with walnuts, berries, and a drizzle of maple syrup.

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Lunch: Leftover Chickpea & Vegetable Tagine (from Day 9)

Reheat the remaining tagine and serve over couscous or quinoa with a dollop of plain Greek yogurt.

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Dinner: Seared Tuna Steak with Edamame & Sesame Salad

Protein: ~40g | Prep Time: 10 min | Cook Time: 5 min | Servings: 1

Ingredients:

• 6 oz sushi-grade ahi tuna steak
• 1 cup shelled edamame
• 2 cups mixed greens
• ½ cup shredded red cabbage
• ¼ cup shredded carrots
• 1 tbsp sesame seeds
• Sesame-Ginger Dressing: 1 tbsp sesame oil, 1 tbsp tamari, 1 tbsp rice vinegar, 1 tsp fresh ginger (grated), 1 tsp honey

Instructions:

1. Coat the tuna steak generously with sesame seeds on both sides.
2. Heat a cast-iron skillet over very high heat until smoking. Sear the tuna for 60–90 seconds per side (the inside should remain raw/rare).
3. Whisk all dressing ingredients together.
4. Toss mixed greens, edamame, red cabbage, and carrots with the dressing.
5. Slice the tuna and arrange over the salad.

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Day 11 — Thursday

Breakfast: Baked Egg & Kale Cups

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 6 large eggs
• 1 cup kale, finely chopped
• ¼ cup sun-dried tomatoes, chopped
• 2 tbsp crumbled feta cheese
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ¼ tsp black pepper
• ¼ tsp dried oregano
• Salt to taste

Instructions:

1. Preheat oven to 375°F (190°C). Grease a 6-cup muffin tin with olive oil.
2. Sauté garlic and kale in olive oil for 2–3 minutes until wilted.
3. Divide kale, sun-dried tomatoes, and feta among the muffin cups.
4. Crack one egg into each cup. Season with salt, pepper, and oregano.
5. Bake for 15–18 minutes until whites are set. Save 3 cups for tomorrow’s breakfast.

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Lunch: Turkey & Avocado Lettuce Wraps

Protein: ~30g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 4 oz lean ground turkey
• 4 large butter lettuce leaves
• ½ avocado, diced
• ¼ cup shredded carrots
• ¼ cup cucumber, julienned
• 2 tbsp fresh mint
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• 1 tbsp low-sodium tamari
• 1 tsp sesame oil
• ½ tsp red pepper flakes

Instructions:

1. Cook ground turkey in a skillet over medium-high heat with garlic, ginger, tamari, sesame oil, and red pepper flakes until browned, about 7–8 minutes.
2. Fill lettuce leaves with turkey mixture, diced avocado, shredded carrots, cucumber, and fresh mint.

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Dinner: Moroccan Spiced Chicken & Chickpea Stew

Protein: ~38g | Prep Time: 15 min | Cook Time: 30 min | Servings: 2

Ingredients:

• 8 oz boneless chicken thighs, cubed
• 1 can (15 oz) chickpeas, rinsed
• 1 can (14 oz) diced tomatoes
• 1 cup low-sodium chicken broth
• 1 medium carrot, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp each: cumin, turmeric, cinnamon, smoked paprika
• ¼ tsp ground ginger
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and lemon for serving

Instructions:

1. Heat olive oil in a large pot over medium-high heat. Brown chicken pieces for 3–4 minutes.
2. Add onion, carrot, and garlic. Cook for 3 minutes.
3. Add cumin, turmeric, cinnamon, paprika, and ginger. Stir for 1 minute.
4. Add chickpeas, diced tomatoes, and broth. Bring to a boil, then simmer for 20 minutes.
5. Season with salt and pepper. Garnish with cilantro and lemon. Save leftovers for tomorrow’s lunch.

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Day 12 — Friday

Breakfast: Leftover Baked Egg & Kale Cups (from Day 11)

Serve the remaining egg cups with sliced avocado and a handful of cherry tomatoes.

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Lunch: Leftover Moroccan Spiced Chicken & Chickpea Stew (from Day 11)

Reheat the remaining stew and serve over couscous or quinoa with a dollop of Greek yogurt.

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Dinner: Salmon Tacos with Mango Salsa & Cabbage Slaw

Protein: ~32g | Prep Time: 15 min | Cook Time: 10 min | Servings: 2

Ingredients:

• 8 oz wild-caught salmon fillet
• 4 small corn tortillas
• Mango Salsa: ½ mango (diced), ¼ red onion (diced), 1 jalapeño (minced), 2 tbsp cilantro, 1 tbsp lime juice
• Cabbage Slaw: 1 cup shredded red cabbage, 1 tbsp lime juice, 1 tsp honey, pinch of salt
• ¼ avocado, sliced
• 1 tsp chilli powder
• 1 tsp cumin

Instructions:

1. Season salmon with chilli powder, cumin, salt, and pepper. Pan-sear for 4–5 minutes per side until cooked through. Flake into large pieces.
2. Combine all mango salsa ingredients in a bowl.
3. Toss red cabbage with lime juice, honey, and salt.
4. Warm tortillas in a dry skillet. Fill with flaked salmon, cabbage slaw, mango salsa, and avocado.

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Day 13 — Saturday

Breakfast: Cottage Cheese Pancakes with Blueberry Compote

Protein: ~30g | Prep Time: 10 min | Cook Time: 15 min | Servings: 2

Ingredients:

• 1 cup low-fat cottage cheese
• 2 large eggs
• ½ cup rolled oats (blended into flour)
• 1 tsp vanilla extract
• ½ tsp ground cinnamon
• ½ tsp baking powder
• Coconut oil spray
• Blueberry Compote: 1 cup blueberries, 1 tbsp lemon juice, 1 tsp honey, 2 tbsp water

Instructions:

1. Blend cottage cheese, eggs, oat flour, vanilla, cinnamon, and baking powder until smooth.
2. For the compote: combine blueberries, lemon juice, honey, and water in a small saucepan. Simmer over medium heat for 5–7 minutes until the berries burst and the sauce thickens.
3. Heat a non-stick skillet over medium heat and spray with coconut oil. Pour ¼ cup batter per pancake and cook for 2–3 minutes per side until golden.
4. Serve pancakes with warm blueberry compote.

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Lunch: Walnut & Pomegranate Chicken Salad

Protein: ~35g | Prep Time: 10 min | Servings: 1

Ingredients:

• 5 oz cooked chicken breast, diced
• 3 cups mixed greens
• ¼ cup pomegranate arils
• ¼ cup raw walnuts, chopped
• 2 tbsp crumbled feta cheese
• ¼ cup cucumber, sliced
• Dressing: 2 tbsp olive oil, 1 tbsp pomegranate molasses, 1 tsp honey, salt and pepper

Instructions:

1. Whisk all dressing ingredients together.
2. Arrange mixed greens on a plate. Top with diced chicken, pomegranate arils, walnuts, feta, and cucumber.
3. Drizzle with dressing.

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Dinner: Spiced Lamb Kofta with Tzatziki & Tabbouleh

Protein: ~35g | Prep Time: 20 min | Cook Time: 15 min | Servings: 2

Ingredients:

• 10 oz lean ground lamb
• 1 clove garlic, minced
• 1 tsp each: cumin, coriander, cinnamon, smoked paprika
• ¼ tsp cayenne pepper
• 2 tbsp fresh parsley, finely chopped
• Tabbouleh: ½ cup bulgur wheat (cooked per package instructions), 1 cup fresh flat-leaf parsley (finely chopped), ¼ cup fresh mint (finely chopped), 2 ripe tomatoes (diced), ¼ cucumber (diced), 2 tbsp extra-virgin olive oil, 2 tbsp lemon juice, salt and pepper
• Tzatziki: ½ cup plain Greek yogurt, ¼ cucumber (grated and squeezed dry), 1 clove garlic (minced), 1 tbsp lemon juice, 1 tbsp fresh dill, salt and pepper

Instructions:

1. Combine ground lamb with garlic, cumin, coriander, cinnamon, paprika, cayenne, and parsley. Mix well.
2. Form the mixture into elongated kofta shapes around skewers or into oval patties.
3. Grill or pan-cook over medium-high heat for 12–15 minutes, turning occasionally, until cooked through.
4. For tabbouleh: combine all ingredients and toss well. Let rest for 10 minutes.
5. For tzatziki: combine all ingredients and stir well.
6. Serve kofta with tabbouleh and tzatziki.

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Day 14 — Sunday

Breakfast: Quinoa Breakfast Bowl with Poached Egg & Avocado

Protein: ~26g | Prep Time: 5 min | Cook Time: 15 min | Servings: 1

Ingredients:

• ½ cup dry quinoa
• 1 cup water or vegetable broth
• 2 large eggs
• ½ ripe avocado, sliced
• 1 cup baby arugula
• 1 tbsp extra-virgin olive oil
• 1 tsp apple cider vinegar
• ¼ tsp red pepper flakes
• Salt, black pepper, and lemon juice to taste

Instructions:

1. Cook quinoa in broth for 12–15 minutes. Fluff with a fork and season with salt.
2. Bring a small pot of water to a gentle simmer. Add apple cider vinegar. Create a gentle whirlpool and crack eggs in one at a time. Poach for 3–4 minutes.
3. Assemble bowl with quinoa, arugula, and avocado. Top with poached eggs.
4. Drizzle with olive oil and lemon juice. Sprinkle with red pepper flakes.

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Lunch: Egg Salad Stuffed Avocado

Protein: ~26g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 3 large eggs, hard-boiled
• 1 ripe avocado, halved and pitted
• 1 tbsp plain Greek yogurt
• 1 tsp Dijon mustard
• 1 tbsp each fresh chives and dill
• 1 tsp lemon juice
• ¼ tsp smoked paprika
• Salt and black pepper to taste

Instructions:

1. Hard-boil eggs for 10–12 minutes. Cool, peel, and chop.
2. Mix chopped eggs with Greek yogurt, Dijon mustard, chives, dill, lemon juice, salt, and pepper.
3. Fill avocado halves with the egg salad. Sprinkle with smoked paprika.

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Dinner: Chicken & Kale Soup with White Beans

Protein: ~35g | Prep Time: 15 min | Cook Time: 30 min | Servings: 3

Ingredients:

• 10 oz boneless, skinless chicken breast
• 1 can (15 oz) white beans, rinsed
• 2 cups kale, chopped
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium chicken broth
• 1 medium carrot, diced
• 2 stalks celery, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp each dried thyme and rosemary
• 1 tbsp extra-virgin olive oil
• Salt, pepper, and lemon juice to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, carrot, and celery for 5 minutes.
2. Add garlic, thyme, and rosemary. Cook for 1 minute.
3. Add whole chicken breast, diced tomatoes, white beans, and broth. Bring to a boil.
4. Reduce heat and simmer for 20 minutes until chicken is cooked through.
5. Remove chicken, shred with two forks, and return to the pot.
6. Add kale and cook for 5 more minutes until wilted. Season with salt, pepper, and lemon. Save leftovers for the week.

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WEEK 3: PLANT-FORWARD POWER

Theme: Emphasising plant-based proteins and maximising phytonutrient diversity.

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Day 15 — Monday

Breakfast: Tempeh Scramble with Turmeric & Kale

Protein: ~28g | Prep Time: 5 min | Cook Time: 12 min | Servings: 1

Ingredients:

• 4 oz tempeh, crumbled
• 1 cup kale, chopped
• ¼ cup red bell pepper, diced
• 2 tbsp nutritional yeast
• 1 tsp ground turmeric
• ½ tsp ground cumin
• ¼ tsp garlic powder
• 1 tsp extra-virgin olive oil
• 1 tbsp low-sodium tamari
• Lemon wedge for serving

Instructions:

1. Heat olive oil in a skillet over medium heat. Add crumbled tempeh and cook for 3–4 minutes until lightly browned.
2. Add diced bell pepper and chopped kale. Cook until kale is wilted, about 3 minutes.
3. Stir in turmeric, cumin, garlic powder, nutritional yeast, and tamari. Cook for 1–2 more minutes.
4. Serve with a lemon wedge.

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Lunch: Leftover Chicken & Kale Soup with White Beans (from Day 14)

Reheat the remaining soup and serve with a slice of toasted sprouted grain bread.

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Dinner: Lentil & Spinach Dal

Protein: ~26g | Prep Time: 10 min | Cook Time: 30 min | Servings: 2

Ingredients:

• 1 cup red lentils, rinsed
• 3 cups water or vegetable broth
• 2 cups baby spinach
• 1 can (14 oz) diced tomatoes
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 1 tsp ground turmeric
• 1 tsp each: cumin, coriander
• ½ tsp garam masala
• 1 tbsp extra-virgin olive oil
• Salt, pepper, and lemon juice to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, garlic, and ginger for 5 minutes.
2. Add turmeric, cumin, coriander, and garam masala. Stir for 1 minute.
3. Add lentils, diced tomatoes, and broth. Bring to a boil, then simmer for 20–25 minutes until lentils are completely soft.
4. Stir in spinach until wilted. Season with salt, pepper, and lemon. Save leftovers for tomorrow’s lunch.

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Day 16 — Tuesday

Breakfast: Açaí Protein Bowl

Protein: ~27g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 packet (100g) frozen unsweetened açaí purée
• 1 scoop (30g) vanilla protein powder
• ½ cup frozen mixed berries
• ½ frozen banana
• ¼ cup unsweetened almond milk
• Toppings: 2 tbsp granola, 1 tbsp hemp seeds, ¼ cup fresh strawberries, 1 tsp almond butter, 1 tsp raw honey

Instructions:

1. Add açaí, protein powder, frozen berries, banana, and almond milk to a high-speed blender. Blend until thick and smooth (add minimal liquid to keep it thick).
2. Pour into a wide bowl and arrange toppings decoratively. Drizzle with honey.

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Lunch: Leftover Lentil & Spinach Dal (from Day 15)

Reheat the remaining dal and serve over brown rice or with whole-grain naan. Top with a dollop of Greek yogurt and fresh cilantro.

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Dinner: Tofu & Vegetable Red Curry

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 10 oz firm tofu, pressed and cubed
• 1 can (14 oz) light coconut milk
• 2 tbsp red curry paste
• 1 cup sweet potato, cubed
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 tbsp coconut sugar
• 1 tbsp tamari
• 1 tbsp lime juice
• Fresh basil and lime for serving

Instructions:

1. Preheat oven to 400°F (200°C). Toss tofu cubes with a little tamari and bake for 20 minutes until golden and slightly crispy.
2. In a large skillet, add a splash of coconut milk and the red curry paste. Stir-fry for 1–2 minutes.
3. Add remaining coconut milk and sweet potato. Simmer for 8 minutes.
4. Add broccoli and bell pepper. Cook for 5 more minutes.
5. Add baked tofu, coconut sugar, tamari, and lime juice. Stir to combine.
6. Serve over brown rice, garnished with basil and lime. Save leftovers for tomorrow’s lunch.

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Day 17 — Wednesday

Breakfast: Spiced Lentil & Egg Breakfast Bowl

Protein: ~28g | Prep Time: 5 min | Cook Time: 20 min | Servings: 1

Ingredients:

• ½ cup red lentils, rinsed
• 1 cup low-sodium vegetable broth
• 2 large eggs
• ½ tsp ground cumin
• ½ tsp ground turmeric
• ¼ tsp ground coriander
• ¼ tsp smoked paprika
• 1 tsp extra-virgin olive oil
• 2 tbsp plain Greek yogurt
• Fresh cilantro and lemon wedge for serving

Instructions:

1. Combine lentils and broth in a small saucepan. Bring to a boil, then simmer for 12–15 minutes until lentils are soft. Stir in cumin, turmeric, coriander, and paprika. Season with salt.
2. Heat olive oil in a small skillet. Fry eggs to your preference.
3. Serve spiced lentils topped with fried eggs, a dollop of Greek yogurt, fresh cilantro, and a lemon wedge.

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Lunch: Leftover Tofu & Vegetable Red Curry (from Day 16)

Reheat the remaining curry and serve over freshly cooked brown rice or quinoa.

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Dinner: Wild Rice & Mushroom Stuffed Acorn Squash

Protein: ~26g | Prep Time: 15 min | Cook Time: 45 min | Servings: 2

Ingredients:

• 1 large acorn squash, halved and seeded
• ½ cup wild rice, cooked
• 1 cup cremini mushrooms, diced
• ½ cup white beans, rinsed
• ¼ cup dried cranberries
• ¼ cup raw walnuts, chopped
• 2 cloves garlic, minced
• ½ yellow onion, diced
• 1 tsp each dried thyme and sage
• 1 tbsp extra-virgin olive oil

Instructions:

1. Preheat oven to 400°F (200°C). Brush cut sides of acorn squash with olive oil. Place cut-side down on a baking sheet. Roast for 30–35 minutes until tender.
2. While squash roasts, heat olive oil in a skillet. Sauté onion and garlic for 3 minutes. Add mushrooms and cook for 5 minutes.
3. Stir in wild rice, white beans, cranberries, walnuts, thyme, and sage. Season with salt and pepper.
4. Flip squash halves and fill with the wild rice mixture. Return to oven for 10 more minutes.

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Day 18 — Thursday

Breakfast: Edamame & Egg Fried Rice (Breakfast Style)

Protein: ~30g | Prep Time: 5 min | Cook Time: 15 min | Servings: 1

Ingredients:

• ¾ cup cooked brown rice
• 3 large eggs, lightly beaten
• ½ cup shelled edamame
• ¼ cup shredded carrots
• 2 green onions, sliced
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• 1 tbsp low-sodium tamari
• 1 tsp sesame oil
• ½ tsp ground turmeric
• 1 tsp avocado oil

Instructions:

1. Heat avocado oil in a large skillet or wok over medium-high heat. Add garlic and ginger; stir-fry for 30 seconds.
2. Add shredded carrots and edamame. Cook for 2 minutes.
3. Push vegetables to the sides. Pour beaten eggs into the centre and scramble until just cooked.
4. Add brown rice, tamari, sesame oil, and turmeric. Toss everything together and cook for 2 more minutes.
5. Top with green onions and sesame seeds.

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Lunch: Roasted Beet & Goat Cheese Salad with Walnuts

Protein: ~26g | Prep Time: 10 min | Cook Time: 40 min | Servings: 1

Ingredients:

• 2 medium beets, roasted and sliced
• 2 oz goat cheese, crumbled
• ¼ cup raw walnuts, chopped
• 3 cups arugula
• ¼ cup red onion, sliced
• 3 oz grilled chicken breast, sliced (or 3 tbsp hemp seeds for plant-based)
• Dressing: 2 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp Dijon mustard, 1 tsp honey, salt and pepper

Instructions:

1. Roast beets at 400°F (200°C) for 35–40 minutes until tender. Cool, peel, and slice.
2. Whisk all dressing ingredients together.
3. Arrange arugula on a plate. Top with beets, goat cheese, walnuts, red onion, and chicken or hemp seeds.
4. Drizzle with dressing.

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Dinner: Cauliflower & Lentil Curry

Protein: ~26g | Prep Time: 10 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 1 cup red lentils, rinsed
• 2 cups cauliflower florets
• 1 can (14 oz) light coconut milk
• 1 cup low-sodium vegetable broth
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1½ tsp ground turmeric
• 1 tsp each: cumin, coriander
• ½ tsp garam masala
• 1 tbsp extra-virgin olive oil
• 2 cups baby spinach
• Salt, pepper, and lemon juice to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, garlic, and ginger for 5 minutes.
2. Add turmeric, cumin, coriander, and garam masala. Stir for 1 minute.
3. Add lentils, cauliflower, coconut milk, and broth. Bring to a boil, then simmer for 20 minutes until lentils and cauliflower are tender.
4. Stir in spinach until wilted. Season with salt, pepper, and lemon. Save leftovers for tomorrow’s lunch.

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Day 19 — Friday

Breakfast: Protein-Packed Smoothie Bowl with Spirulina

Protein: ~28g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 scoop (30g) vanilla protein powder
• 1 cup frozen mixed berries
• ½ frozen banana
• 1 tsp spirulina powder
• ½ tsp ground turmeric
• ½ cup unsweetened almond milk
• Toppings: 2 tbsp granola, 1 tbsp hemp seeds, ¼ cup fresh blueberries, 1 tsp almond butter

Instructions:

1. Add protein powder, frozen berries, banana, spirulina, turmeric, and almond milk to a high-speed blender. Blend until thick and smooth.
2. Pour into a wide bowl and arrange toppings decoratively.

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Lunch: Leftover Cauliflower & Lentil Curry (from Day 18)

Reheat the remaining curry and serve over brown rice or quinoa with a side of cucumber raita (Greek yogurt + grated cucumber + fresh mint).

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Dinner: Stuffed Bell Peppers with Turkey & Quinoa

Protein: ~32g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 2 large bell peppers, halved and seeded
• 6 oz lean ground turkey
• ½ cup cooked quinoa
• 1 can (14 oz) diced tomatoes, drained
• ½ cup black beans, rinsed
• ½ tsp each: cumin, smoked paprika, turmeric
• 1 clove garlic, minced
• ¼ cup red onion, diced
• 1 tsp extra-virgin olive oil
• Fresh cilantro for garnish

Instructions:

1. Preheat oven to 375°F (190°C).
2. Heat olive oil in a skillet. Cook red onion and garlic for 2 minutes. Add ground turkey and cook until browned.
3. Stir in drained diced tomatoes, black beans, quinoa, cumin, paprika, and turmeric. Season with salt and pepper.
4. Fill bell pepper halves with the turkey mixture. Place in a baking dish.
5. Bake for 25–30 minutes until peppers are tender. Garnish with cilantro.

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Day 20 — Saturday

Breakfast: Peanut Butter & Banana Protein Waffles

Protein: ~28g | Prep Time: 10 min | Cook Time: 15 min | Servings: 2

Ingredients:

• 1 cup whole wheat flour
• 1 scoop (30g) vanilla protein powder
• 1 tsp baking powder
• ½ tsp ground cinnamon
• 1 large egg
• ¾ cup unsweetened almond milk
• 2 tbsp natural peanut butter
• 1 ripe banana, mashed
• 1 tsp vanilla extract
• Coconut oil spray

Instructions:

1. Whisk whole wheat flour, protein powder, baking powder, and cinnamon together.
2. In a separate bowl, whisk egg, almond milk, peanut butter, mashed banana, and vanilla.
3. Combine wet and dry ingredients until just mixed (do not overmix).
4. Cook in a preheated, sprayed waffle iron according to manufacturer’s instructions.
5. Serve with fresh berries and a drizzle of honey.

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Lunch: Edamame & Tofu Buddha Bowl

Protein: ~28g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 4 oz firm tofu, pressed and cubed
• ½ cup shelled edamame
• ½ cup cooked brown rice
• 1 cup kale, massaged with olive oil and a pinch of salt
• ½ cup shredded purple cabbage
• ¼ cup shredded carrots
• Ginger-Miso Dressing: 1 tbsp white miso, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tsp fresh ginger (grated), 1 tsp honey, 1–2 tbsp water

Instructions:

1. Preheat oven to 400°F (200°C). Toss tofu with a little tamari and bake for 20 minutes until golden.
2. Whisk all dressing ingredients together, adding water to reach a pourable consistency.
3. Assemble bowl with brown rice, massaged kale, purple cabbage, carrots, and edamame.
4. Top with baked tofu and drizzle with dressing.

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Dinner: Roasted Cauliflower & Chickpea Bowl with Tahini

Protein: ~26g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and drained
• 2 cups cauliflower florets
• 1 cup cooked brown rice or quinoa
• 1 cup baby spinach
• 1 tsp ground turmeric
• 1 tsp ground cumin
• ½ tsp smoked paprika
• 1 tbsp extra-virgin olive oil
• Tahini Sauce: 2 tbsp tahini, 1 tbsp lemon juice, 1 clove garlic (minced), 2–3 tbsp water, salt and pepper
• Fresh parsley and lemon wedge for serving

Instructions:

1. Preheat oven to 400°F (200°C). Toss chickpeas and cauliflower with olive oil, turmeric, cumin, and paprika.
2. Spread on a baking sheet and roast for 20–25 minutes until golden and slightly crispy.
3. Whisk tahini sauce ingredients together.
4. Assemble bowl with rice or quinoa, spinach, roasted cauliflower, and chickpeas.
5. Drizzle with tahini sauce. Garnish with parsley and lemon.

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Day 21 — Sunday

Breakfast: Buckwheat Porridge with Berries & Hemp Seeds

Protein: ~26g | Prep Time: 5 min | Cook Time: 10 min | Servings: 1

Ingredients:

• ½ cup raw buckwheat groats
• 1½ cups unsweetened almond milk
• 1 scoop (30g) vanilla protein powder
• 3 tbsp hemp seeds
• ½ cup mixed berries
• 1 tsp ground cinnamon
• 1 tsp raw honey
• 1 tbsp almond butter

Instructions:

1. Combine buckwheat and almond milk in a saucepan. Bring to a boil, then simmer for 8–10 minutes, stirring occasionally, until creamy.
2. Remove from heat. Stir in protein powder and cinnamon.
3. Transfer to a bowl and top with hemp seeds, berries, almond butter, and honey.

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Lunch: Chickpea & Spinach Stew with Poached Egg

Protein: ~28g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 1 can (15 oz) chickpeas, rinsed
• 2 cups baby spinach
• 1 can (14 oz) diced tomatoes
• 2 cloves garlic, minced
• ½ yellow onion, diced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp ground turmeric
• 1 tbsp extra-virgin olive oil
• 2 large eggs
• Salt, pepper, and lemon juice to taste

Instructions:

1. Heat olive oil in a skillet over medium heat. Sauté onion for 3 minutes. Add garlic, cumin, paprika, and turmeric.
2. Add chickpeas and diced tomatoes. Simmer for 10 minutes.
3. Stir in spinach until wilted. Create two wells in the stew and crack an egg into each.
4. Cover and cook for 3–4 minutes until whites are set. Season with salt, pepper, and lemon.

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Dinner: Kale & White Bean Soup

Protein: ~26g | Prep Time: 10 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 2 cans (15 oz each) white beans (cannellini), rinsed
• 2 cups kale, stems removed and chopped
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium vegetable broth
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp dried rosemary
• 1 tsp dried thyme
• 1 tbsp extra-virgin olive oil
• Salt, pepper, and lemon juice to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic for 4 minutes.
2. Add rosemary and thyme. Stir for 30 seconds.
3. Add white beans, diced tomatoes, and broth. Bring to a boil, then simmer for 15 minutes.
4. Add kale and cook for 5 more minutes until wilted. Season with salt, pepper, and lemon. Save leftovers for the week.

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WEEK 4: MASTERY & VARIETY

Theme: Bringing together the best of all three weeks with new recipes and favourite revisits.

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Day 22 — Monday

Breakfast: Zucchini & Feta Egg Muffins

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Makes: 6 muffins

Ingredients:

• 6 large eggs
• 1 medium zucchini, grated and squeezed dry
• ¼ cup crumbled feta cheese
• 2 tbsp fresh mint, chopped
• 2 tbsp fresh dill, chopped
• 1 clove garlic, minced
• ¼ tsp black pepper
• Salt to taste
• 1 tsp extra-virgin olive oil

Instructions:

1. Preheat oven to 375°F (190°C). Grease a 6-cup muffin tin with olive oil.
2. Whisk eggs with garlic, black pepper, and salt.
3. Stir in grated zucchini, feta, mint, and dill.
4. Divide mixture evenly among muffin cups.
5. Bake for 18–20 minutes until set and lightly golden. Save 3 muffins for tomorrow’s breakfast.

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Lunch: Leftover Kale & White Bean Soup (from Day 21)

Reheat the remaining soup and serve with a drizzle of extra-virgin olive oil and a slice of whole-grain bread.

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Dinner: Chicken Tikka Masala (Lighter Version)

Protein: ~40g | Prep Time: 15 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 10 oz boneless, skinless chicken breast, cubed
• 1 can (14 oz) diced tomatoes
• ½ cup plain Greek yogurt
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp garam masala
• ½ tsp smoked paprika
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and brown rice for serving

Instructions:

1. In a bowl, combine half the Greek yogurt with half the spices. Add chicken and marinate for 15 minutes.
2. Heat olive oil in a large skillet over medium heat. Sauté onion, garlic, and ginger for 5 minutes.
3. Add the remaining spices and stir for 1 minute.
4. Add diced tomatoes and simmer for 5 minutes.
5. Add marinated chicken and cook for 12–15 minutes until cooked through.
6. Stir in remaining Greek yogurt. Season with salt. Garnish with cilantro and serve with brown rice. Save leftovers for tomorrow’s lunch.

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Day 23 — Tuesday

Breakfast: Leftover Zucchini & Feta Egg Muffins (from Day 22)

Serve the remaining egg muffins with sliced avocado and a handful of cherry tomatoes.

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Lunch: Leftover Chicken Tikka Masala (from Day 22)

Reheat the remaining tikka masala and serve over brown rice with a side of cucumber raita.

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Dinner: Baked Halibut with Roasted Vegetables & Salsa Verde

Protein: ~38g | Prep Time: 15 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz halibut fillet
• 1 cup cherry tomatoes
• 1 cup zucchini, sliced
• Salsa Verde: ½ cup fresh parsley, 2 tbsp capers, 1 clove garlic, 1 tbsp lemon juice, 3 tbsp extra-virgin olive oil, salt and pepper
• 1 tbsp extra-virgin olive oil
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Toss cherry tomatoes and zucchini with olive oil, salt, and pepper. Spread on a baking sheet. Roast for 10 minutes.
2. Place halibut on the baking sheet. Season with salt and pepper.
3. Roast for 12–15 minutes until halibut is cooked through and flakes easily.
4. While halibut roasts, blend all salsa verde ingredients until smooth.
5. Serve halibut over roasted vegetables, topped with salsa verde.

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Day 24 — Wednesday

Breakfast: Savoury Oatmeal with Poached Egg & Avocado

Protein: ~26g | Prep Time: 5 min | Cook Time: 10 min | Servings: 1

Ingredients:

• ½ cup rolled oats
• 1 cup low-sodium vegetable broth
• 2 large eggs, poached
• ½ ripe avocado, sliced
• 1 cup baby spinach
• 1 tsp extra-virgin olive oil
• ¼ tsp ground turmeric
• ¼ tsp smoked paprika
• 1 tbsp nutritional yeast
• Salt and black pepper to taste
• Red pepper flakes and fresh herbs for garnish

Instructions:

1. Cook oats in vegetable broth for 4–5 minutes until creamy. Stir in turmeric, paprika, and nutritional yeast. Season with salt.
2. Wilt spinach in olive oil for 1 minute.
3. Poach eggs for 3–4 minutes.
4. Serve oatmeal topped with wilted spinach, avocado, and poached eggs. Garnish with red pepper flakes and fresh herbs.

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Lunch: Sesame Ginger Tofu Salad

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 5 oz firm tofu, pressed and cubed
• 2 cups mixed greens
• ½ cup shredded red cabbage
• ¼ cup shredded carrots
• ¼ cup edamame
• 1 tbsp sesame seeds
• Sesame-Ginger Dressing: 1 tbsp sesame oil, 1 tbsp tamari, 1 tbsp rice vinegar, 1 tsp fresh ginger (grated), 1 tsp honey, 1 clove garlic (minced)

Instructions:

1. Preheat oven to 400°F (200°C). Toss tofu with a little tamari. Bake for 20 minutes until golden and crispy.
2. Whisk all dressing ingredients together.
3. Toss mixed greens, red cabbage, carrots, and edamame with the dressing.
4. Top with baked tofu and sesame seeds.

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Dinner: Spiced Pork Tenderloin with Apple & Fennel

Protein: ~36g | Prep Time: 15 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 12 oz pork tenderloin
• 1 medium apple, cored and sliced
• 1 fennel bulb, sliced
• ½ yellow onion, sliced
• 2 cloves garlic, minced
• 1 tsp ground cumin
• ½ tsp ground coriander
• ½ tsp smoked paprika
• ¼ tsp ground cinnamon
• 2 tbsp extra-virgin olive oil
• 1 tbsp fresh thyme leaves
• Salt and black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat oven to 425°F (220°C). Mix cumin, coriander, paprika, cinnamon, salt, and pepper. Rub all over the pork tenderloin.
2. Heat 1 tbsp olive oil in an oven-safe skillet over high heat. Sear the pork for 2 minutes per side until browned.
3. Remove pork. In the same skillet, sauté fennel, onion, and garlic in remaining olive oil for 3 minutes.
4. Add apple slices and thyme. Nestle the pork on top of the vegetables.
5. Transfer to the oven and roast for 15–18 minutes until the internal temperature reaches 145°F (63°C).
6. Rest for 5 minutes before slicing. Garnish with fresh parsley. Save leftovers for tomorrow’s lunch.

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Day 25 — Thursday

Breakfast: Kimchi & Egg Fried Cauliflower Rice

Protein: ~26g | Prep Time: 5 min | Cook Time: 12 min | Servings: 1

Ingredients:

• 3 large eggs, lightly beaten
• 2 cups cauliflower rice
• ½ cup kimchi, chopped
• 2 green onions, sliced
• 1 clove garlic, minced
• 1 tsp sesame oil
• 1 tbsp low-sodium tamari
• 1 tsp avocado oil
• Sesame seeds for garnish

Instructions:

1. Heat avocado oil in a large skillet over medium-high heat. Add garlic and cook for 30 seconds.
2. Add cauliflower rice and cook for 4–5 minutes until tender.
3. Push to the sides. Scramble eggs in the empty space until just cooked.
4. Add kimchi, tamari, and sesame oil. Toss everything together and cook for 1 more minute.
5. Garnish with green onions and sesame seeds.

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Lunch: Leftover Spiced Pork Tenderloin with Apple & Fennel (from Day 24)

Slice remaining pork and serve over a bed of arugula with the leftover apple and fennel. Drizzle with a little olive oil and lemon juice.

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Dinner: Sesame Ginger Baked Chicken Breast

Protein: ~40g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Ingredients:

• 6 oz boneless, skinless chicken breast
• 1 tbsp sesame oil
• 1 tbsp low-sodium tamari
• 1 tbsp honey
• 1 tsp fresh ginger, grated
• 1 clove garlic, minced
• 1 tsp rice vinegar
• ½ tsp red pepper flakes
• Sesame seeds and green onions for garnish

Instructions:

1. Whisk sesame oil, tamari, honey, ginger, garlic, rice vinegar, and red pepper flakes together.
2. Place chicken in a zip-lock bag or shallow dish. Pour marinade over and marinate for at least 20 minutes.
3. Preheat oven to 400°F (200°C). Place chicken on a lined baking sheet.
4. Bake for 22–25 minutes until the internal temperature reaches 165°F (74°C).
5. Rest for 5 minutes before slicing. Garnish with sesame seeds and green onions.

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Day 26 — Friday

Breakfast: Smoked Salmon Egg Benedict (Lighter Version)

Protein: ~30g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 2 large eggs, poached
• 2 oz wild-caught smoked salmon
• 1 whole-grain English muffin, toasted
• 1 cup baby spinach, wilted
• Yogurt Hollandaise: 3 tbsp plain Greek yogurt, 1 tsp lemon juice, ½ tsp Dijon mustard, pinch of turmeric, salt and pepper

Instructions:

1. Whisk all hollandaise ingredients together. Warm gently in a small saucepan if desired.
2. Wilt spinach in a dry pan for 1 minute.
3. Poach eggs for 3–4 minutes.
4. Toast English muffin. Assemble: muffin halves, wilted spinach, smoked salmon, poached eggs, and hollandaise.

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Lunch: Mediterranean Tuna Wrap

Protein: ~32g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 large whole-wheat tortilla
• 1 can (5 oz) wild-caught tuna in olive oil, drained
• ¼ cup Kalamata olives, halved
• ½ cup cucumber, diced
• ½ cup cherry tomatoes, halved
• 2 tbsp red onion, diced
• 2 tbsp crumbled feta cheese
• 1 cup baby spinach
• 1 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• Salt and black pepper to taste

Instructions:

1. Mix tuna with olives, cucumber, tomatoes, red onion, feta, olive oil, lemon juice, and oregano. Season with salt and pepper.
2. Layer spinach down the centre of the tortilla. Spoon tuna mixture over it.
3. Roll tightly and slice in half.

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Dinner: Grilled Swordfish with Olive Tapenade

Protein: ~38g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 6 oz swordfish steak
• Olive Tapenade: ¼ cup Kalamata olives, 1 tbsp capers, 1 clove garlic, 1 tbsp fresh parsley, 1 tbsp olive oil, 1 tsp lemon juice
• 1 tbsp extra-virgin olive oil
• Salt and black pepper to taste
• Grilled zucchini and lemon for serving

Instructions:

1. Pulse tapenade ingredients in a food processor until coarsely chopped. Set aside.
2. Brush swordfish with olive oil. Season with salt and pepper.
3. Grill over high heat for 4–5 minutes per side until cooked through.
4. Top with olive tapenade. Serve with grilled zucchini and lemon.

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Day 27 — Saturday

Breakfast: Ricotta & Berry Stuffed Crepes

Protein: ~27g | Prep Time: 10 min | Cook Time: 15 min | Servings: 2

Ingredients:

• Crepe Batter: 2 large eggs, ½ cup whole wheat flour, ¾ cup unsweetened almond milk, 1 tsp vanilla extract, pinch of salt
• Filling: ¾ cup part-skim ricotta cheese, 1 tbsp raw honey, ½ tsp vanilla extract, ½ tsp lemon zest
• Topping: 1 cup mixed berries, 1 tsp honey, fresh mint

Instructions:

1. Whisk all crepe batter ingredients together until smooth. Let rest for 5 minutes.
2. Mix ricotta with honey, vanilla, and lemon zest.
3. Heat a non-stick pan over medium heat. Pour ¼ cup batter and swirl to coat the pan. Cook for 1–2 minutes per side.
4. Fill each crepe with ricotta mixture and fold. Top with berries, honey, and fresh mint.

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Lunch: Prawn & Avocado Salad with Citrus Dressing

Protein: ~28g | Prep Time: 10 min | Cook Time: 5 min | Servings: 1

Ingredients:

• 5 oz large prawns, cooked and peeled
• 1 ripe avocado, diced
• 2 cups baby spinach
• ½ cup grapefruit segments
• ¼ cup red onion, thinly sliced
• 2 tbsp raw walnuts, chopped
• Citrus Dressing: 2 tbsp fresh grapefruit juice, 1 tbsp extra-virgin olive oil, 1 tsp honey, 1 tsp apple cider vinegar, salt and pepper

Instructions:

1. Whisk all dressing ingredients together.
2. Arrange spinach, grapefruit, red onion, and avocado in a bowl.
3. Top with prawns and walnuts. Drizzle with dressing.

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Dinner: Slow Cooker Chicken Bone Broth Soup

Protein: ~30g | Prep Time: 15 min | Cook Time: 6–8 hours | Servings: 4

Ingredients:

• 1.5 lbs bone-in chicken pieces
• 2 medium carrots, sliced
• 3 stalks celery, sliced
• 1 yellow onion, quartered
• 4 cloves garlic, smashed
• 1-inch piece fresh ginger, sliced
• 1 tsp ground turmeric
• 1 tsp dried thyme
• 6 cups water
• 2 tbsp apple cider vinegar
• Salt and black pepper to taste

Instructions:

1. Place all ingredients in a slow cooker. Cook on low for 6–8 hours.
2. Remove chicken; shred meat and discard bones. Return shredded meat to the soup.
3. Season with salt and pepper. Serve garnished with fresh parsley. Save leftovers for tomorrow.

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Day 28 — Sunday

Breakfast: Almond Butter & Banana Protein Oatmeal

Protein: ~27g | Prep Time: 2 min | Cook Time: 5 min | Servings: 1

Ingredients:

• ½ cup rolled oats
• 1 cup unsweetened almond milk
• 1 scoop (30g) vanilla protein powder
• 2 tbsp natural almond butter
• 1 medium banana, sliced
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• 1 tbsp chia seeds

Instructions:

1. Combine oats and almond milk in a saucepan. Cook over medium heat for 4–5 minutes until creamy.
2. Remove from heat. Stir in protein powder, cinnamon, and ginger.
3. Transfer to a bowl. Top with almond butter, banana slices, and chia seeds.

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Lunch: Leftover Slow Cooker Chicken Bone Broth Soup (from Day 27)

Reheat the remaining soup and serve with a slice of whole-grain bread and a simple green salad.

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Dinner: Pesto Salmon with Roasted Cherry Tomatoes

Protein: ~36g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz wild-caught salmon fillet
• 2 tbsp basil pesto (store-bought or homemade)
• 1 cup cherry tomatoes
• 1 cup cooked whole wheat pasta or zucchini noodles
• 1 tbsp extra-virgin olive oil
• Fresh basil for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Spread basil pesto evenly over the top of the salmon fillet.
2. Toss cherry tomatoes with olive oil, salt, and pepper. Arrange around the salmon in a baking dish.
3. Bake for 15–18 minutes until the salmon is cooked through and the tomatoes have burst.
4. Serve over whole wheat pasta or zucchini noodles with the roasted tomatoes.
5. Garnish with fresh basil.

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28-Day Meal Plan Summary

Day	Breakfast	Lunch	Dinner
1	Turmeric Golden Egg Scramble	Grilled Salmon Salad	Herb-Crusted Baked Salmon
2	Greek Yogurt Power Bowl	Turmeric Chicken & Quinoa Bowl	Turmeric Ginger Chicken Thighs
3	Overnight Oats with Hemp	Leftover Chicken Thighs	Mediterranean Baked Cod
4	Salmon & Spinach Frittata	Lentil & Roasted Vegetable Soup	Lemon Garlic Prawn Pasta
5	Leftover Frittata	Leftover Lentil Soup	Thai Green Curry with Chicken
6	Turkey & Vegetable Hash	Leftover Thai Green Curry	Beef & Vegetable Stew
7	Chia Seed Pudding with Mango	Tuna Niçoise Salad	Leftover Beef Stew
8	Shakshuka with Feta	Sardine & White Bean Salad	Miso Salmon with Bok Choy
9	Leftover Shakshuka	Spicy Tuna Poke Bowl	Chickpea & Vegetable Tagine
10	Walnut & Flaxseed Porridge	Leftover Chickpea Tagine	Seared Tuna with Edamame Salad
11	Baked Egg & Kale Cups	Turkey & Avocado Lettuce Wraps	Moroccan Chicken & Chickpea Stew
12	Leftover Egg & Kale Cups	Leftover Moroccan Stew	Salmon Tacos with Mango Salsa
13	Cottage Cheese Pancakes	Walnut & Pomegranate Chicken Salad	Spiced Lamb Kofta
14	Quinoa Bowl with Poached Egg	Egg Salad Stuffed Avocado	Chicken & Kale Soup
15	Tempeh Scramble with Kale	Leftover Chicken & Kale Soup	Lentil & Spinach Dal
16	Açaí Protein Bowl	Leftover Lentil Dal	Tofu & Vegetable Red Curry
17	Spiced Lentil & Egg Bowl	Leftover Tofu Red Curry	Wild Rice Stuffed Acorn Squash
18	Edamame & Egg Fried Rice	Roasted Beet & Goat Cheese Salad	Cauliflower & Lentil Curry
19	Protein Smoothie Bowl	Leftover Cauliflower Lentil Curry	Stuffed Bell Peppers
20	Peanut Butter Protein Waffles	Edamame & Tofu Buddha Bowl	Roasted Cauliflower & Chickpea Bowl
21	Buckwheat Porridge	Chickpea & Spinach Stew	Kale & White Bean Soup
22	Zucchini & Feta Egg Muffins	Leftover Kale & White Bean Soup	Chicken Tikka Masala
23	Leftover Egg Muffins	Leftover Chicken Tikka Masala	Baked Halibut with Salsa Verde
24	Savoury Oatmeal	Sesame Ginger Tofu Salad	Spiced Pork Tenderloin
25	Kimchi & Egg Fried Cauliflower Rice	Leftover Pork Tenderloin	Sesame Ginger Baked Chicken
26	Smoked Salmon Egg Benedict	Mediterranean Tuna Wrap	Grilled Swordfish with Tapenade
27	Ricotta & Berry Stuffed Crepes	Prawn & Avocado Salad	Slow Cooker Chicken Bone Broth Soup
28	Almond Butter Protein Oatmeal	Leftover Bone Broth Soup	Pesto Salmon with Roasted Tomatoes

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These recipes are intended for general wellness purposes and do not constitute medical advice. Consult a registered dietitian or healthcare provider for personalised nutritional guidance.

This is the ultimate anti-inflammatory recipe resource — more than 100 recipes spanning breakfast, lunch, and dinner, each delivering at least 25 grams of protein per serving. This collection builds on the 75 recipes in the previous article, adding 25 additional recipes to give you an extraordinary variety of flavours, cuisines, and cooking styles. Whether you are following an anti-inflammatory protocol for a specific health condition, trying to reduce chronic pain, or simply committed to eating in a way that supports long-term vitality, this collection has everything you need.

How to Use This Collection

The recipes are organised into three sections: breakfast (Recipes 1–35), lunch (Recipes 36–70), and dinner (Recipes 71–101+). Each recipe includes a full ingredient list, step-by-step instructions, and a protein count. The collection is designed to be used flexibly — mix and match recipes across sections to build your own personalised meal plan, or follow the 28-day and 14-day meal plans in the companion articles.

The Science of Anti-Inflammatory Eating

Inflammation is a normal and necessary biological process. When you cut your finger or catch a cold, acute inflammation is what drives healing. The problem arises when inflammation becomes chronic — when the immune system remains in a state of low-grade activation for months or years, silently damaging tissues throughout the body.

The dietary pattern most consistently associated with reduced chronic inflammation is the Mediterranean diet, which emphasises fatty fish, olive oil, legumes, whole grains, vegetables, fruits, and nuts, while limiting red meat, refined carbohydrates, and ultra-processed foods. The recipes in this collection are all aligned with this pattern, with additional emphasis on specific anti-inflammatory superfoods like turmeric, ginger, berries, and cruciferous vegetables.

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PART ONE: BREAKFAST RECIPES (Recipes 1–35)

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1. Turmeric Golden Egg Scramble

Protein: ~28g | Prep Time: 5 min | Cook Time: 8 min | Servings: 1

Ingredients:

• 3 large eggs
• ¼ cup low-fat cottage cheese
• ½ tsp ground turmeric
• ¼ tsp black pepper
• ¼ tsp ground ginger
• 1 tsp extra-virgin olive oil
• 2 tbsp diced red onion
• ¼ cup baby spinach
• Salt to taste
• Fresh parsley for garnish

Instructions:

1. Whisk eggs with cottage cheese, turmeric, black pepper, and ginger until smooth.
2. Heat olive oil in a non-stick skillet over medium-low heat. Sauté red onion for 2 minutes.
3. Pour in the egg mixture and stir gently, folding slowly as they cook.
4. When 80% set, fold in baby spinach and cook for 30 more seconds.
5. Remove from heat while slightly glossy. Garnish with parsley.

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2. Smoked Salmon & Avocado Egg White Omelette

Protein: ~30g | Prep Time: 5 min | Cook Time: 8 min | Servings: 1

Ingredients:

• 5 large egg whites
• 2 oz wild-caught smoked salmon, torn
• ¼ ripe avocado, sliced
• 1 tbsp capers
• 1 tbsp fresh dill, chopped
• 1 tsp extra-virgin olive oil
• 1 tbsp red onion, finely diced
• Pinch of black pepper
• Lemon wedge for serving

Instructions:

1. Whisk egg whites with black pepper until slightly frothy.
2. Heat olive oil in a non-stick pan over medium heat. Pour in egg whites.
3. Once edges are firm, layer salmon, capers, and red onion on one half.
4. Fold and cook for 30 more seconds. Top with avocado, dill, and lemon.

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3. Greek Yogurt Power Bowl with Walnuts & Berries

Protein: ~26g | Prep Time: 5 min | Servings: 1

Ingredients:

• 1 cup plain full-fat Greek yogurt
• ½ cup mixed berries
• ¼ cup raw walnuts, chopped
• 1 tbsp chia seeds
• 1 tsp raw honey
• ½ tsp ground cinnamon
• 1 tbsp hemp seeds

Instructions:

1. Spoon Greek yogurt into a wide bowl.
2. Arrange berries, walnuts, and hemp seeds over the top.
3. Sprinkle chia seeds and cinnamon. Drizzle with honey.

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4. Salmon & Spinach Frittata

Protein: ~32g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 4 large eggs + 3 egg whites
• 4 oz canned wild-caught salmon, drained and flaked
• 1 cup baby spinach, chopped
• ¼ cup red bell pepper, diced
• 2 tbsp red onion, diced
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ½ tsp dried oregano
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Whisk eggs, egg whites, salt, pepper, and oregano.
2. Sauté onion, garlic, and bell pepper in olive oil. Add spinach until wilted. Add salmon.
3. Pour egg mixture over everything. Cook on stovetop 2 minutes, then bake 12–15 minutes.

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5. Chia Seed Pudding with Protein Powder & Mango

Protein: ~27g | Prep Time: 5 min | Set Time: Overnight | Servings: 1

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 scoop (30g) vanilla protein powder
• ½ cup fresh mango, diced
• ½ tsp ground turmeric
• ¼ tsp ground ginger
• 1 tsp raw honey
• 1 tbsp shredded coconut for topping

Instructions:

1. Whisk almond milk, protein powder, turmeric, and ginger. Stir in chia seeds and honey.
2. Refrigerate overnight. Top with mango and coconut before serving.

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6. Quinoa Breakfast Bowl with Poached Egg & Avocado

Protein: ~26g | Prep Time: 5 min | Cook Time: 15 min | Servings: 1

Ingredients:

• ½ cup dry quinoa
• 1 cup water or vegetable broth
• 2 large eggs
• ½ ripe avocado, sliced
• 1 cup baby arugula
• 1 tbsp extra-virgin olive oil
• 1 tsp apple cider vinegar
• ¼ tsp red pepper flakes
• Salt, black pepper, and lemon juice to taste

Instructions:

1. Cook quinoa in broth for 12–15 minutes. Fluff with a fork.
2. Poach eggs in simmering water with apple cider vinegar for 3–4 minutes.
3. Assemble bowl with quinoa, arugula, avocado, and poached eggs. Drizzle with olive oil and lemon.

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7. Anti-Inflammatory Overnight Oats with Hemp & Berries

Protein: ~26g | Prep Time: 5 min | Set Time: Overnight | Servings: 1

Ingredients:

• ½ cup rolled oats
• ½ cup plain Greek yogurt
• ½ cup unsweetened almond milk
• 3 tbsp hemp seeds
• ½ cup blueberries
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• 1 tbsp almond butter
• 1 tsp raw honey

Instructions:

1. Combine oats, Greek yogurt, and almond milk. Add hemp seeds, cinnamon, and ginger.
2. Swirl in almond butter and honey. Refrigerate overnight.
3. Top with fresh blueberries before serving.

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8. Turkey & Vegetable Breakfast Hash

Protein: ~30g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 4 oz lean ground turkey
• ½ cup sweet potato, diced small
• ½ cup zucchini, diced
• ¼ cup red bell pepper, diced
• ¼ cup yellow onion, diced
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ½ tsp smoked paprika
• ½ tsp ground cumin
• ¼ tsp ground turmeric
• Salt, black pepper, and fresh cilantro to taste

Instructions:

1. Cook sweet potato in olive oil for 5–6 minutes. Add onion, bell pepper, and zucchini.
2. Cook turkey separately until browned. Combine with vegetables.
3. Add garlic, paprika, cumin, and turmeric. Cook 2 more minutes. Season and garnish.

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9. Sardine & Avocado Toast on Sprouted Grain Bread

Protein: ~28g | Prep Time: 5 min | Servings: 1

Ingredients:

• 2 slices sprouted grain bread
• 1 can (3.75 oz) wild-caught sardines in olive oil, drained
• ½ ripe avocado
• 1 tbsp lemon juice
• ¼ tsp red pepper flakes
• 1 tbsp fresh parsley
• Salt and black pepper to taste

Instructions:

1. Toast bread. Mash avocado with lemon juice, salt, and pepper.
2. Spread avocado over toast. Arrange sardines on top.
3. Sprinkle with red pepper flakes and parsley.

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10. Protein-Packed Smoothie Bowl with Spirulina

Protein: ~28g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 scoop (30g) vanilla protein powder
• 1 cup frozen mixed berries
• ½ frozen banana
• 1 tsp spirulina powder
• ½ tsp ground turmeric
• ½ cup unsweetened almond milk
• Toppings: 2 tbsp granola, 1 tbsp hemp seeds, ¼ cup fresh blueberries, 1 tsp almond butter

Instructions:

1. Blend protein powder, frozen berries, banana, spirulina, turmeric, and almond milk until thick and smooth.
2. Pour into a wide bowl. Arrange toppings decoratively.

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11. Cottage Cheese Pancakes with Blueberry Compote

Protein: ~30g | Prep Time: 10 min | Cook Time: 15 min | Servings: 2

Ingredients:

• 1 cup low-fat cottage cheese
• 2 large eggs
• ½ cup rolled oats (blended into flour)
• 1 tsp vanilla extract
• ½ tsp ground cinnamon
• ½ tsp baking powder
• Coconut oil spray
• Blueberry Compote: 1 cup blueberries, 1 tbsp lemon juice, 1 tsp honey, 2 tbsp water

Instructions:

1. Blend cottage cheese, eggs, oat flour, vanilla, cinnamon, and baking powder until smooth.
2. Simmer blueberry compote ingredients for 5–7 minutes.
3. Cook ¼ cup batter per pancake for 2–3 minutes per side. Serve with compote.

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12. Baked Egg & Kale Cups

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 6 large eggs
• 1 cup kale, finely chopped
• ¼ cup sun-dried tomatoes, chopped
• 2 tbsp crumbled feta cheese
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ¼ tsp black pepper, ¼ tsp dried oregano, salt to taste

Instructions:

1. Preheat oven to 375°F (190°C). Grease a 6-cup muffin tin.
2. Sauté garlic and kale in olive oil. Divide among muffin cups with tomatoes and feta.
3. Crack one egg into each cup. Season and bake 15–18 minutes.

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13. Walnut & Flaxseed Protein Porridge

Protein: ~27g | Prep Time: 5 min | Cook Time: 10 min | Servings: 1

Ingredients:

• ½ cup steel-cut oats
• 1½ cups unsweetened almond milk
• 1 scoop (30g) protein powder
• 2 tbsp ground flaxseed
• ¼ cup raw walnuts, chopped
• ½ tsp ground cinnamon
• ¼ tsp ground ginger
• 1 tbsp pure maple syrup
• ½ cup berries for topping

Instructions:

1. Cook oats in almond milk for 7–10 minutes. Stir in protein powder, flaxseed, cinnamon, and ginger.
2. Top with walnuts, berries, and maple syrup.

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14. Spiced Lentil & Egg Breakfast Bowl

Protein: ~28g | Prep Time: 5 min | Cook Time: 20 min | Servings: 1

Ingredients:

• ½ cup red lentils, rinsed
• 1 cup low-sodium vegetable broth
• 2 large eggs
• ½ tsp each: cumin, turmeric, coriander, smoked paprika
• 1 tsp extra-virgin olive oil
• 2 tbsp plain Greek yogurt
• Fresh cilantro and lemon wedge for serving

Instructions:

1. Simmer lentils in broth for 12–15 minutes. Stir in spices.
2. Fry eggs in olive oil. Serve lentils topped with eggs, Greek yogurt, cilantro, and lemon.

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15. Tuna & White Bean Breakfast Wrap

Protein: ~35g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 large whole-grain tortilla
• 1 can (5 oz) wild-caught tuna in water, drained
• ¼ cup canned white beans, rinsed
• 1 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tbsp fresh parsley
• ¼ cup cucumber, diced
• 2 tbsp red onion, diced
• 1 cup baby spinach

Instructions:

1. Mix tuna, white beans, olive oil, lemon juice, parsley, cucumber, and red onion. Season.
2. Layer spinach on tortilla. Spoon tuna mixture over it. Roll tightly and slice.

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16. Ginger-Spiced Protein Smoothie

Protein: ~28g | Prep Time: 5 min | Servings: 1

Ingredients:

• 1 scoop (30g) vanilla protein powder
• 1 cup unsweetened almond milk
• ½ cup plain Greek yogurt
• 1-inch piece fresh ginger, peeled
• ½ tsp ground turmeric
• ¼ tsp black pepper
• ½ frozen banana
• ½ cup frozen pineapple chunks
• 1 tsp raw honey

Instructions:

1. Add all ingredients to a high-speed blender. Blend on high for 60 seconds until smooth.
2. Pour into a tall glass and serve immediately.

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17. Edamame & Egg Fried Rice (Breakfast Style)

Protein: ~30g | Prep Time: 5 min | Cook Time: 15 min | Servings: 1

Ingredients:

• ¾ cup cooked brown rice
• 3 large eggs, lightly beaten
• ½ cup shelled edamame
• ¼ cup shredded carrots
• 2 green onions, sliced
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• 1 tbsp low-sodium tamari
• 1 tsp sesame oil
• ½ tsp ground turmeric
• 1 tsp avocado oil

Instructions:

1. Stir-fry garlic and ginger in avocado oil. Add carrots and edamame for 2 minutes.
2. Scramble eggs in the pan. Add brown rice, tamari, sesame oil, and turmeric. Toss and cook 2 minutes.
3. Top with green onions and sesame seeds.

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18. Almond Butter & Banana Protein Oatmeal

Protein: ~27g | Prep Time: 2 min | Cook Time: 5 min | Servings: 1

Ingredients:

• ½ cup rolled oats
• 1 cup unsweetened almond milk
• 1 scoop (30g) vanilla protein powder
• 2 tbsp natural almond butter
• 1 medium banana, sliced
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• 1 tbsp chia seeds

Instructions:

1. Cook oats in almond milk for 4–5 minutes. Stir in protein powder, cinnamon, and ginger.
2. Top with almond butter, banana slices, and chia seeds.

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19. Black Bean & Egg Breakfast Burrito

Protein: ~30g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 1 large whole-grain tortilla
• 2 large eggs, scrambled
• ½ cup canned black beans, rinsed
• ¼ cup fresh tomato salsa
• ¼ ripe avocado, sliced
• 2 tbsp plain Greek yogurt
• 1 cup baby spinach
• ½ tsp ground cumin
• ¼ tsp smoked paprika

Instructions:

1. Warm black beans with cumin and paprika. Scramble eggs.
2. Layer spinach, eggs, beans, salsa, avocado, and Greek yogurt on warm tortilla. Roll tightly.

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20. Tempeh Scramble with Turmeric & Kale

Protein: ~28g | Prep Time: 5 min | Cook Time: 12 min | Servings: 1

Ingredients:

• 4 oz tempeh, crumbled
• 1 cup kale, chopped
• ¼ cup red bell pepper, diced
• 2 tbsp nutritional yeast
• 1 tsp ground turmeric
• ½ tsp ground cumin
• ¼ tsp garlic powder
• 1 tsp extra-virgin olive oil
• 1 tbsp low-sodium tamari
• Lemon wedge for serving

Instructions:

1. Cook crumbled tempeh in olive oil for 3–4 minutes. Add bell pepper and kale until wilted.
2. Stir in turmeric, cumin, garlic powder, nutritional yeast, and tamari. Cook 1–2 more minutes.
3. Serve with a lemon wedge.

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21. Miso Soup with Tofu & Soft-Boiled Eggs

Protein: ~27g | Prep Time: 5 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 2 cups water
• 1½ tbsp white miso paste
• 4 oz firm tofu, cubed
• 2 large eggs, soft-boiled
• 1 sheet nori, cut into strips
• 2 green onions, sliced
• ½ tsp sesame oil
• 1 tsp fresh ginger, grated

Instructions:

1. Bring water to a gentle simmer. Whisk in miso paste. Add tofu and ginger; simmer 3–4 minutes.
2. Soft-boil eggs (6–7 minutes), peel, and halve.
3. Serve soup topped with eggs, nori, green onions, and sesame oil.

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22. Chicken & Sweet Potato Breakfast Bowl

Protein: ~35g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 4 oz boneless, skinless chicken breast, diced
• ½ cup sweet potato, diced and roasted
• 1 cup baby spinach
• ¼ cup red onion, sliced
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ½ tsp ground turmeric
• ½ tsp smoked paprika
• 1 tbsp tahini
• Lemon juice to taste

Instructions:

1. Roast sweet potato at 400°F (200°C) for 15–18 minutes.
2. Cook diced chicken with garlic, onion, turmeric, and paprika in olive oil.
3. Add spinach until wilted. Assemble bowl with sweet potato and chicken mixture. Drizzle with tahini and lemon.

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23. Flaxseed & Blueberry Protein Muffins

Protein: ~26g per 2 muffins | Prep Time: 10 min | Cook Time: 22 min | Makes: 12

Ingredients:

• 1 cup whole wheat flour
• ½ cup ground flaxseed
• 1 scoop (30g) vanilla protein powder
• 1 tsp baking powder
• ½ tsp baking soda
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• 2 large eggs
• ¾ cup plain Greek yogurt
• ¼ cup raw honey
• ¼ cup unsweetened almond milk
• 1 tsp vanilla extract
• 1 cup fresh or frozen blueberries

Instructions:

1. Preheat oven to 375°F (190°C). Whisk dry ingredients. Whisk wet ingredients separately.
2. Combine wet and dry; fold in blueberries. Fill muffin cups.
3. Bake 20–22 minutes until a toothpick comes out clean.

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24. Smoked Mackerel & Cucumber Rice Cakes

Protein: ~26g | Prep Time: 8 min | Servings: 1

Ingredients:

• 4 plain rice cakes
• 4 oz smoked mackerel fillet, flaked
• 2 tbsp plain Greek yogurt
• 1 tsp lemon juice
• 1 tsp fresh dill, chopped
• ½ cucumber, thinly sliced
• ¼ tsp black pepper
• Capers for topping (optional)

Instructions:

1. Mix flaked mackerel with Greek yogurt, lemon juice, dill, and black pepper.
2. Top each rice cake with cucumber slices, then the mackerel mixture. Garnish with capers.

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25. Pumpkin Seed & Spinach Protein Omelette

Protein: ~28g | Prep Time: 5 min | Cook Time: 8 min | Servings: 1

Ingredients:

• 3 large eggs
• 2 tbsp low-fat milk
• 1 cup baby spinach
• 2 tbsp pumpkin seeds
• ¼ cup cherry tomatoes, halved
• 1 tbsp fresh basil, torn
• 1 tsp extra-virgin olive oil
• Salt and black pepper to taste

Instructions:

1. Whisk eggs with milk, salt, and pepper. Sauté tomatoes and spinach in olive oil until wilted.
2. Pour egg mixture over vegetables. Lift edges to allow uncooked egg to flow underneath.
3. Scatter pumpkin seeds and basil over one half; fold and serve.

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26. Ricotta & Berry Stuffed Crepes

Protein: ~27g | Prep Time: 10 min | Cook Time: 15 min | Servings: 2

Ingredients:

• Crepe Batter: 2 large eggs, ½ cup whole wheat flour, ¾ cup unsweetened almond milk, 1 tsp vanilla extract, pinch of salt
• Filling: ¾ cup part-skim ricotta cheese, 1 tbsp raw honey, ½ tsp vanilla extract, ½ tsp lemon zest
• Topping: 1 cup mixed berries, 1 tsp honey, fresh mint

Instructions:

1. Whisk crepe batter until smooth; rest 5 minutes. Mix ricotta filling.
2. Cook thin crepes in a non-stick pan for 1–2 minutes per side.
3. Fill each crepe with ricotta and fold. Top with berries, honey, and mint.

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27. Açaí Protein Bowl

Protein: ~27g | Prep Time: 10 min | Servings: 1

Açaí berries are among the most antioxidant-rich foods on earth, with an ORAC value far exceeding blueberries and other commonly consumed fruits.

Ingredients:

• 1 packet (100g) frozen unsweetened açaí purée
• 1 scoop (30g) vanilla protein powder
• ½ cup frozen mixed berries
• ½ frozen banana
• ¼ cup unsweetened almond milk
• Toppings: 2 tbsp granola, 1 tbsp hemp seeds, ¼ cup fresh strawberries, 1 tsp almond butter, 1 tsp raw honey

Instructions:

1. Blend açaí, protein powder, frozen berries, banana, and almond milk until thick and smooth.
2. Pour into a wide bowl and arrange toppings decoratively. Drizzle with honey.

Nutritional Highlights: Açaí provides anthocyanins and ellagic acid; protein powder boosts protein; hemp seeds add complete plant protein.

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28. Shakshuka with Feta & Spinach

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

This Middle Eastern classic is a flavourful, one-pan breakfast that is deeply anti-inflammatory thanks to its tomato base and spice blend.

Ingredients:

• 4 large eggs
• 1 can (28 oz) crushed tomatoes
• 2 cups baby spinach
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 2 oz feta cheese, crumbled
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp ground turmeric
• ¼ tsp cayenne pepper
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and crusty whole-grain bread for serving

Instructions:

1. Heat olive oil in a large skillet. Sauté onion and bell pepper for 5 minutes.
2. Add garlic and spices; cook for 1 minute.
3. Add crushed tomatoes and simmer for 10 minutes. Stir in spinach until wilted.
4. Create four wells in the sauce and crack an egg into each. Cover and cook for 5–7 minutes until whites are set.
5. Top with crumbled feta and fresh cilantro.

Nutritional Highlights: Eggs provide complete protein; tomatoes deliver lycopene; turmeric adds curcumin; feta provides calcium.

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29. Smoked Salmon Egg Benedict (Lighter Version)

Protein: ~30g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

A lighter, more nutritious take on the classic eggs Benedict, using smoked salmon instead of Canadian bacon and a Greek yogurt hollandaise.

Ingredients:

• 2 large eggs, poached
• 2 oz wild-caught smoked salmon
• 1 whole-grain English muffin, toasted
• 1 cup baby spinach, wilted
• Yogurt Hollandaise: 3 tbsp plain Greek yogurt, 1 tsp lemon juice, ½ tsp Dijon mustard, pinch of turmeric, salt and pepper

Instructions:

1. Whisk all hollandaise ingredients together. Warm gently if desired.
2. Wilt spinach in a dry pan for 1 minute.
3. Poach eggs for 3–4 minutes.
4. Assemble: English muffin halves, spinach, smoked salmon, poached eggs, and hollandaise.

Nutritional Highlights: Smoked salmon provides EPA/DHA omega-3s; Greek yogurt hollandaise adds probiotics; spinach delivers iron.

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30. Peanut Butter & Banana Protein Waffles

Protein: ~28g | Prep Time: 10 min | Cook Time: 15 min | Servings: 2

These protein-packed waffles are a weekend breakfast treat that delivers sustained energy and anti-inflammatory nutrients.

Ingredients:

• 1 cup whole wheat flour
• 1 scoop (30g) vanilla protein powder
• 1 tsp baking powder
• ½ tsp ground cinnamon
• 1 large egg
• ¾ cup unsweetened almond milk
• 2 tbsp natural peanut butter
• 1 ripe banana, mashed
• 1 tsp vanilla extract
• Coconut oil spray

Instructions:

1. Whisk dry ingredients together. In a separate bowl, whisk egg, almond milk, peanut butter, banana, and vanilla.
2. Combine wet and dry ingredients until just combined.
3. Cook in a preheated, sprayed waffle iron according to manufacturer’s instructions.
4. Serve with fresh berries and a drizzle of honey.

Nutritional Highlights: Peanut butter provides protein and resveratrol; banana adds potassium; whole wheat flour delivers fibre.

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31. Zucchini & Feta Egg Muffins

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Makes: 6 muffins

Ingredients:

• 6 large eggs
• 1 medium zucchini, grated and squeezed dry
• ¼ cup crumbled feta cheese
• 2 tbsp fresh mint, chopped
• 2 tbsp fresh dill, chopped
• 1 clove garlic, minced
• ¼ tsp black pepper
• Salt to taste
• 1 tsp extra-virgin olive oil

Instructions:

1. Preheat oven to 375°F (190°C). Grease a 6-cup muffin tin with olive oil.
2. Whisk eggs with garlic, black pepper, and salt.
3. Stir in grated zucchini, feta, mint, and dill.
4. Divide mixture evenly among muffin cups.
5. Bake for 18–20 minutes until set and lightly golden.
6. Cool for 5 minutes before removing.

Nutritional Highlights: Eggs provide complete protein; zucchini adds vitamin C; feta delivers calcium; fresh herbs contribute flavonoids.

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32. Buckwheat Porridge with Berries & Hemp Seeds

Protein: ~26g | Prep Time: 5 min | Cook Time: 10 min | Servings: 1

Buckwheat is a gluten-free pseudo-grain with an impressive nutritional profile, including rutin — a flavonoid with potent anti-inflammatory properties.

Ingredients:

• ½ cup raw buckwheat groats
• 1½ cups unsweetened almond milk
• 1 scoop (30g) vanilla protein powder
• 3 tbsp hemp seeds
• ½ cup mixed berries
• 1 tsp ground cinnamon
• 1 tsp raw honey
• 1 tbsp almond butter

Instructions:

1. Combine buckwheat and almond milk in a saucepan. Bring to a boil, then simmer for 8–10 minutes until creamy.
2. Remove from heat; stir in protein powder and cinnamon.
3. Transfer to a bowl and top with hemp seeds, berries, almond butter, and honey.

Nutritional Highlights: Buckwheat provides rutin and complete plant protein; hemp seeds add omega-3s; berries deliver anthocyanins.

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33. Kimchi & Egg Fried Cauliflower Rice

Protein: ~26g | Prep Time: 5 min | Cook Time: 12 min | Servings: 1

Kimchi is a fermented Korean condiment loaded with probiotics, vitamin C, and anti-inflammatory compounds. Combined with eggs and cauliflower rice, it makes a uniquely nourishing breakfast.

Ingredients:

• 3 large eggs, lightly beaten
• 2 cups cauliflower rice
• ½ cup kimchi, chopped
• 2 green onions, sliced
• 1 clove garlic, minced
• 1 tsp sesame oil
• 1 tbsp low-sodium tamari
• 1 tsp avocado oil
• Sesame seeds for garnish

Instructions:

1. Heat avocado oil in a large skillet over medium-high heat. Add garlic and cook for 30 seconds.
2. Add cauliflower rice and cook for 4–5 minutes until tender.
3. Push aside; scramble eggs in the empty space until just cooked.
4. Add kimchi, tamari, and sesame oil. Toss everything together and cook for 1 more minute.
5. Garnish with green onions and sesame seeds.

Nutritional Highlights: Kimchi provides probiotics and vitamin C; eggs add complete protein; cauliflower delivers sulforaphane.

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34. Coconut Yogurt Parfait with Granola & Chia

Protein: ~26g | Prep Time: 5 min | Servings: 1

Ingredients:

• ¾ cup plain Greek yogurt (or coconut yogurt for dairy-free)
• 1 scoop (15g) vanilla protein powder, mixed into yogurt
• ¼ cup low-sugar granola
• 2 tbsp chia seeds
• ½ cup mixed berries
• 1 tbsp raw walnuts, chopped
• 1 tsp raw honey
• ½ tsp ground cinnamon

Instructions:

1. Mix protein powder into the yogurt until smooth.
2. In a glass or bowl, layer half the yogurt, half the granola, and half the berries.
3. Repeat layers. Top with chia seeds, walnuts, honey, and cinnamon.

Nutritional Highlights: Greek yogurt provides protein and probiotics; chia seeds add ALA omega-3s; berries deliver anthocyanins.

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35. Savoury Oatmeal with Poached Egg & Avocado

Protein: ~26g | Prep Time: 5 min | Cook Time: 10 min | Servings: 1

Savoury oatmeal is a revelation for those who find sweet breakfasts too heavy. This version is deeply satisfying and packed with anti-inflammatory ingredients.

Ingredients:

• ½ cup rolled oats
• 1 cup low-sodium vegetable broth
• 2 large eggs, poached
• ½ ripe avocado, sliced
• 1 cup baby spinach
• 1 tsp extra-virgin olive oil
• ¼ tsp ground turmeric
• ¼ tsp smoked paprika
• 1 tbsp nutritional yeast
• Salt and black pepper to taste
• Red pepper flakes and fresh herbs for garnish

Instructions:

1. Cook oats in vegetable broth for 4–5 minutes. Stir in turmeric, paprika, and nutritional yeast.
2. Wilt spinach in olive oil for 1 minute.
3. Poach eggs for 3–4 minutes.
4. Serve oatmeal topped with spinach, avocado, and poached eggs.
5. Garnish with red pepper flakes and fresh herbs.

Nutritional Highlights: Oats provide beta-glucan; vegetable broth adds minerals; avocado delivers oleic acid; turmeric provides curcumin.

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PART TWO: LUNCH RECIPES (Recipes 36–70)

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36. Grilled Salmon Salad with Lemon-Tahini Dressing

Protein: ~35g | Prep Time: 10 min | Cook Time: 12 min | Servings: 1

Ingredients:

• 5 oz wild-caught salmon fillet
• 3 cups mixed greens
• ½ cup cherry tomatoes, halved
• ¼ cucumber, sliced
• ¼ avocado, sliced
• 2 tbsp pumpkin seeds
• Lemon-Tahini Dressing: 2 tbsp tahini, 2 tbsp lemon juice, 1 clove garlic (minced), 1 tsp olive oil, 2–3 tbsp water, salt and pepper

Instructions:

1. Season and grill or pan-sear salmon for 4–5 minutes per side. Flake.
2. Whisk dressing. Assemble salad with all ingredients. Top with salmon and dressing.

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37. Turmeric Chicken & Quinoa Bowl

Protein: ~40g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 5 oz boneless, skinless chicken breast
• ½ cup dry quinoa
• 1 cup broccoli florets
• ½ cup red bell pepper, sliced
• 1 tsp ground turmeric
• ½ tsp ground ginger
• 1 clove garlic, minced
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and lemon wedge for serving

Instructions:

1. Marinate chicken in turmeric, ginger, garlic, olive oil, salt, and pepper.
2. Cook quinoa. Roast broccoli and bell pepper at 400°F (200°C) for 15 minutes.
3. Grill or pan-cook chicken for 5–6 minutes per side. Slice.
4. Assemble bowl with quinoa, vegetables, and chicken. Garnish with cilantro and lemon.

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38. Lentil & Roasted Vegetable Soup

Protein: ~26g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 1 cup green or brown lentils, rinsed
• 1 medium carrot, diced
• 1 stalk celery, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium broth
• 1 tsp each: cumin, turmeric, smoked paprika
• 1 tbsp extra-virgin olive oil
• 2 cups baby spinach
• Salt, pepper, and lemon juice to taste

Instructions:

1. Sauté onion, carrot, and celery in olive oil. Add garlic and spices.
2. Add lentils, tomatoes, and broth. Simmer 25–30 minutes.
3. Stir in spinach. Season with salt, pepper, and lemon.

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39. Tuna Niçoise Salad

Protein: ~38g | Prep Time: 15 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 1 can (5 oz) wild-caught tuna in olive oil, drained
• 2 large eggs, hard-boiled and halved
• 1 cup green beans, blanched
• ½ cup cherry tomatoes, halved
• ¼ cup Kalamata olives
• 2 cups mixed greens
• ½ cup baby potatoes, boiled and halved
• Dressing: 2 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp Dijon mustard, 1 clove garlic, salt and pepper

Instructions:

1. Blanch green beans for 3 minutes; transfer to ice bath.
2. Whisk dressing. Arrange all ingredients on a plate. Drizzle with dressing.

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40. Chickpea & Spinach Stew with Poached Egg

Protein: ~28g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 1 can (15 oz) chickpeas, rinsed
• 2 cups baby spinach
• 1 can (14 oz) diced tomatoes
• 2 cloves garlic, minced
• ½ yellow onion, diced
• 1 tsp each: cumin, smoked paprika, turmeric
• 1 tbsp extra-virgin olive oil
• 2 large eggs
• Salt, pepper, and lemon juice to taste

Instructions:

1. Sauté onion in olive oil. Add garlic and spices. Add chickpeas and tomatoes; simmer 10 minutes.
2. Stir in spinach. Create two wells; crack eggs in. Cover and cook 3–4 minutes. Season.

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41. Turkey & Avocado Lettuce Wraps

Protein: ~30g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 4 oz lean ground turkey
• 4 large butter lettuce leaves
• ½ avocado, diced
• ¼ cup shredded carrots
• ¼ cup cucumber, julienned
• 2 tbsp fresh mint
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• 1 tbsp low-sodium tamari
• 1 tsp sesame oil
• ½ tsp red pepper flakes

Instructions:

1. Cook turkey with garlic, ginger, tamari, sesame oil, and red pepper flakes until browned.
2. Fill lettuce leaves with turkey, avocado, carrots, cucumber, and mint.

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42. Sardine & White Bean Salad

Protein: ~32g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 can (3.75 oz) wild-caught sardines in olive oil
• 1 cup canned white beans, rinsed
• 2 cups arugula
• ¼ cup cherry tomatoes, halved
• 2 tbsp red onion, diced
• 1 tbsp capers
• 2 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 clove garlic, minced
• 1 tbsp fresh parsley

Instructions:

1. Whisk olive oil, lemon juice, garlic, salt, and pepper. Toss with white beans.
2. Add arugula, tomatoes, red onion, and capers. Toss gently. Arrange sardines on top.

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43. Miso-Glazed Cod with Brown Rice & Bok Choy

Protein: ~35g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 5 oz cod fillet
• ¾ cup cooked brown rice
• 2 cups bok choy, halved
• Miso Glaze: 1 tbsp white miso, 1 tbsp tamari, 1 tsp honey, 1 tsp sesame oil, 1 tsp rice vinegar, 1 tsp fresh ginger

Instructions:

1. Whisk miso glaze. Brush over cod; roast at 400°F (200°C) for 12–15 minutes.
2. Sauté bok choy for 3–4 minutes. Serve cod over brown rice with bok choy.

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44. Spicy Tuna Poke Bowl

Protein: ~35g | Prep Time: 15 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 4 oz sushi-grade ahi tuna, diced
• ¾ cup cooked brown rice
• ½ avocado, sliced
• ½ cup edamame
• ¼ cup shredded red cabbage
• ¼ cucumber, sliced
• 1 tbsp tamari, 1 tsp sesame oil, 1 tsp sriracha, 1 tsp rice vinegar, 1 tsp fresh ginger

Instructions:

1. Toss tuna with tamari, sesame oil, sriracha, rice vinegar, and ginger. Marinate 5 minutes.
2. Assemble bowl with rice, avocado, edamame, cabbage, and cucumber. Place tuna in the centre.

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45. Moroccan Spiced Chicken & Chickpea Stew

Protein: ~38g | Prep Time: 15 min | Cook Time: 30 min | Servings: 2

Ingredients:

• 8 oz boneless chicken thighs, cubed
• 1 can (15 oz) chickpeas, rinsed
• 1 can (14 oz) diced tomatoes
• 1 cup low-sodium chicken broth
• 1 medium carrot, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp each: cumin, turmeric, cinnamon, smoked paprika
• ¼ tsp ground ginger
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and lemon for serving

Instructions:

1. Brown chicken in olive oil. Add onion, carrot, garlic, and spices.
2. Add chickpeas, tomatoes, and broth. Simmer 20 minutes. Season and garnish.

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46. Shrimp & Mango Avocado Salad

Protein: ~30g | Prep Time: 10 min | Cook Time: 5 min | Servings: 1

Ingredients:

• 5 oz large shrimp, peeled and deveined
• ½ ripe mango, diced
• ½ avocado, diced
• 2 cups mixed greens
• ¼ cup red onion, sliced
• 1 tbsp fresh cilantro
• 1 tbsp lime juice
• 1 tsp extra-virgin olive oil
• ½ tsp chilli flakes

Instructions:

1. Season and cook shrimp in olive oil for 1–2 minutes per side.
2. Combine greens, mango, avocado, and red onion. Top with shrimp.
3. Drizzle with lime juice and garnish with cilantro.

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47. Lemon Herb Chicken & Farro Salad

Protein: ~38g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Ingredients:

• 5 oz chicken breast, grilled and sliced
• ½ cup dry farro (yields ~1 cup cooked)
• 1 cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ¼ cup Kalamata olives, halved
• 2 tbsp each fresh parsley and mint
• Dressing: 2 tbsp olive oil, 2 tbsp lemon juice, 1 tsp lemon zest, 1 clove garlic, salt and pepper

Instructions:

1. Cook farro for 20–25 minutes. Whisk dressing.
2. Combine farro, tomatoes, cucumber, olives, and herbs. Toss with dressing. Top with chicken.

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48. Edamame & Tofu Buddha Bowl

Protein: ~28g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 4 oz firm tofu, pressed and cubed
• ½ cup shelled edamame
• ½ cup cooked brown rice
• 1 cup kale, massaged with olive oil
• ½ cup shredded purple cabbage
• ¼ cup shredded carrots
• Ginger-Miso Dressing: 1 tbsp white miso, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tsp fresh ginger, 1 tsp honey, 1–2 tbsp water

Instructions:

1. Bake tofu at 400°F (200°C) for 20 minutes until golden. Whisk dressing.
2. Assemble bowl with all ingredients. Top with tofu and drizzle with dressing.

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49. Greek Chicken Souvlaki Wrap

Protein: ~38g | Prep Time: 15 min | Cook Time: 12 min | Servings: 1

Ingredients:

• 5 oz chicken breast, cut into chunks
• 1 large whole-wheat pita
• ½ cup cucumber, diced
• ½ cup cherry tomatoes, halved
• ¼ cup red onion, sliced
• 1 cup shredded romaine lettuce
• Marinade: 1 tbsp olive oil, 1 tbsp lemon juice, 1 clove garlic, 1 tsp dried oregano, ½ tsp cumin
• Tzatziki: ¼ cup Greek yogurt, ¼ cucumber (grated), 1 clove garlic, 1 tbsp lemon juice, 1 tbsp fresh dill

Instructions:

1. Marinate chicken; grill or pan-cook for 10–12 minutes. Mix tzatziki.
2. Warm pita; spread tzatziki. Layer lettuce, tomatoes, cucumber, onion, and chicken. Roll up.

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50. Walnut & Pomegranate Chicken Salad

Protein: ~35g | Prep Time: 10 min | Servings: 1

Ingredients:

• 5 oz cooked chicken breast, diced
• 3 cups mixed greens
• ¼ cup pomegranate arils
• ¼ cup raw walnuts, chopped
• 2 tbsp crumbled feta cheese
• ¼ cup cucumber, sliced
• Dressing: 2 tbsp olive oil, 1 tbsp pomegranate molasses, 1 tsp honey, salt and pepper

Instructions:

1. Whisk dressing. Arrange greens, chicken, pomegranate, walnuts, feta, and cucumber.
2. Drizzle with dressing.

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51. Teriyaki Salmon Rice Bowl

Protein: ~36g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 5 oz salmon fillet
• ¾ cup cooked brown rice
• 1 cup steamed broccoli
• ½ cup edamame
• Teriyaki Glaze: 2 tbsp tamari, 1 tbsp honey, 1 tsp rice vinegar, 1 tsp sesame oil, 1 tsp fresh ginger, 1 clove garlic

Instructions:

1. Simmer glaze for 2–3 minutes. Brush over salmon; bake at 400°F for 10–12 minutes.
2. Assemble bowl with rice, broccoli, and edamame. Top with salmon and remaining glaze.

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52. Cauliflower & Lentil Curry

Protein: ~26g | Prep Time: 10 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 1 cup red lentils, rinsed
• 2 cups cauliflower florets
• 1 can (14 oz) light coconut milk
• 1 cup low-sodium vegetable broth
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1½ tsp ground turmeric
• 1 tsp each: cumin, coriander
• ½ tsp garam masala
• 1 tbsp extra-virgin olive oil
• 2 cups baby spinach

Instructions:

1. Sauté onion, garlic, and ginger. Add spices; stir 30 seconds.
2. Add lentils, cauliflower, coconut milk, and broth. Simmer 20 minutes.
3. Stir in spinach. Season with salt, pepper, and lemon.

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53. Stuffed Bell Peppers with Turkey & Quinoa

Protein: ~32g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 2 large bell peppers, halved and seeded
• 6 oz lean ground turkey
• ½ cup cooked quinoa
• 1 can (14 oz) diced tomatoes, drained
• ½ cup black beans, rinsed
• ½ tsp each: cumin, smoked paprika, turmeric
• 1 clove garlic, minced
• ¼ cup red onion, diced
• 1 tsp extra-virgin olive oil
• Fresh cilantro for garnish

Instructions:

1. Preheat oven to 375°F (190°C). Cook onion, garlic, and turkey in olive oil.
2. Stir in tomatoes, black beans, quinoa, and spices. Season.
3. Stuff peppers; bake 25–30 minutes. Garnish with cilantro.

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54. White Bean & Tuna Salad with Lemon-Herb Dressing

Protein: ~34g | Prep Time: 10 min | Servings: 1

A simple, no-cook salad that is ready in minutes and delivers an impressive nutritional profile.

Ingredients:

• 1 can (5 oz) wild-caught tuna in olive oil, drained
• 1 cup canned white beans (cannellini), rinsed and drained
• 2 cups baby spinach
• ½ cup cherry tomatoes, halved
• ¼ cup red onion, thinly sliced
• 2 tbsp Kalamata olives, halved
• Lemon-Herb Dressing: 2 tbsp extra-virgin olive oil, 2 tbsp lemon juice, 1 tsp lemon zest, 1 clove garlic (minced), 1 tbsp fresh parsley, 1 tbsp fresh basil, salt and pepper

Instructions:

1. Whisk all dressing ingredients together.
2. In a large bowl, combine the white beans, spinach, cherry tomatoes, red onion, and olives.
3. Toss with the dressing.
4. Top with the tuna and serve immediately.

Nutritional Highlights: Tuna provides lean protein and omega-3s; white beans add plant protein and fibre; olives deliver polyphenols.

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55. Chicken & Avocado Grain Bowl

Protein: ~38g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 5 oz grilled chicken breast, sliced
• ½ cup cooked farro or brown rice
• ½ avocado, sliced
• 1 cup roasted broccoli
• ½ cup roasted sweet potato
• 2 tbsp pumpkin seeds
• Green Goddess Dressing: 2 tbsp plain Greek yogurt, 1 tbsp lemon juice, 1 tbsp fresh basil, 1 tbsp fresh parsley, 1 clove garlic, 1 tbsp olive oil, salt and pepper

Instructions:

1. Blend all dressing ingredients until smooth.
2. Assemble bowl with farro, broccoli, sweet potato, and avocado.
3. Top with sliced chicken and pumpkin seeds. Drizzle with dressing.

Nutritional Highlights: Chicken provides lean protein; avocado adds oleic acid; broccoli delivers sulforaphane; pumpkin seeds add zinc.

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56. Salmon & Quinoa Power Salad

Protein: ~38g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 5 oz wild-caught salmon, grilled and flaked
• ½ cup cooked quinoa
• 2 cups baby kale
• ½ cup roasted beets, diced
• ¼ cup raw walnuts, chopped
• 2 tbsp dried cranberries
• Orange-Ginger Dressing: 2 tbsp fresh orange juice, 1 tbsp extra-virgin olive oil, 1 tsp fresh ginger (grated), 1 tsp honey, 1 tsp apple cider vinegar, salt and pepper

Instructions:

1. Whisk all dressing ingredients together.
2. Combine kale, quinoa, beets, walnuts, and cranberries in a bowl.
3. Toss with dressing. Top with flaked salmon.

Nutritional Highlights: Salmon provides EPA/DHA omega-3s; kale delivers sulforaphane; beets contain betalains; walnuts add ALA omega-3s.

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57. Prawn & Papaya Salad

Protein: ~28g | Prep Time: 15 min | Cook Time: 5 min | Servings: 1

Inspired by Thai green papaya salad, this version uses cooked prawns and ripe papaya for a sweeter, more accessible flavour profile.

Ingredients:

• 5 oz large prawns, cooked and peeled
• 1 cup ripe papaya, diced
• 2 cups mixed greens
• ¼ cup shredded carrots
• 2 tbsp fresh mint, torn
• 2 tbsp fresh cilantro, chopped
• 1 tbsp crushed roasted peanuts
• Dressing: 2 tbsp lime juice, 1 tbsp fish sauce (or tamari), 1 tsp honey, 1 small chilli (minced), 1 clove garlic (minced)

Instructions:

1. Whisk all dressing ingredients together.
2. Combine greens, papaya, carrots, mint, and cilantro in a bowl.
3. Toss with dressing. Top with prawns and crushed peanuts.

Nutritional Highlights: Prawns are lean and high in selenium; papaya contains papain (anti-inflammatory enzyme); peanuts provide resveratrol.

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58. Chicken Shawarma Bowl

Protein: ~40g | Prep Time: 15 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 5 oz boneless chicken breast or thigh, thinly sliced
• ½ cup cooked brown rice or bulgur wheat
• 1 cup baby spinach
• ½ cup cucumber, diced
• ½ cup cherry tomatoes, halved
• ¼ cup red onion, sliced
• 2 tbsp hummus
• Shawarma Marinade: 1 tbsp olive oil, 1 tsp ground cumin, 1 tsp smoked paprika, ½ tsp ground turmeric, ½ tsp ground coriander, ¼ tsp cinnamon, 1 clove garlic (minced), 1 tbsp lemon juice
• Fresh parsley and lemon for serving

Instructions:

1. Marinate chicken in shawarma marinade for at least 15 minutes.
2. Cook chicken in a hot skillet for 5–6 minutes per side until cooked through and slightly charred.
3. Assemble bowl with rice, spinach, cucumber, tomatoes, and red onion.
4. Top with chicken and a dollop of hummus. Garnish with parsley and lemon.

Nutritional Highlights: Chicken provides lean protein; turmeric and cinnamon add anti-inflammatory compounds; hummus delivers chickpea protein and fibre.

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59. Smoked Salmon & Avocado Grain Bowl

Protein: ~30g | Prep Time: 10 min | Cook Time: 0 min | Servings: 1

Ingredients:

• 3 oz wild-caught smoked salmon
• ½ cup cooked farro or quinoa
• ½ avocado, sliced
• 1 cup baby arugula
• ½ cup cucumber, sliced
• 2 tbsp red onion, thinly sliced
• 1 tbsp capers
• Lemon-Dill Dressing: 2 tbsp extra-virgin olive oil, 1 tbsp lemon juice, 1 tbsp fresh dill, 1 tsp Dijon mustard, salt and pepper

Instructions:

1. Whisk all dressing ingredients together.
2. Assemble bowl with farro, arugula, cucumber, red onion, and avocado.
3. Top with smoked salmon and capers. Drizzle with dressing.

Nutritional Highlights: Smoked salmon provides EPA/DHA omega-3s; farro adds fibre and magnesium; arugula delivers glucosinolates.

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60. Lentil & Roasted Tomato Soup

Protein: ~26g | Prep Time: 10 min | Cook Time: 40 min | Servings: 2

Ingredients:

• 1 cup red lentils, rinsed
• 1 lb cherry tomatoes, halved
• ½ yellow onion, diced
• 4 cloves garlic, minced
• 3 cups low-sodium vegetable broth
• 1 tsp ground cumin
• 1 tsp ground turmeric
• ½ tsp smoked paprika
• 2 tbsp extra-virgin olive oil
• 1 cup baby spinach
• Salt, pepper, and lemon juice to taste
• Fresh basil for garnish

Instructions:

1. Roast cherry tomatoes at 400°F (200°C) for 20 minutes until caramelised.
2. Sauté onion and garlic in olive oil. Add spices; stir 30 seconds.
3. Add lentils, roasted tomatoes, and broth. Simmer 20 minutes.
4. Stir in spinach. Season with salt, pepper, and lemon. Garnish with basil.

Nutritional Highlights: Roasted tomatoes have higher lycopene bioavailability; lentils provide plant protein; turmeric delivers curcumin.

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61. Beef & Vegetable Lettuce Wraps

Protein: ~30g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 4 oz lean ground beef (90% lean)
• 4 large butter lettuce leaves
• ½ cup shredded carrots
• ¼ cup cucumber, julienned
• 2 green onions, sliced
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• 1 tbsp low-sodium tamari
• 1 tsp sesame oil
• ½ tsp red pepper flakes
• Sesame seeds for garnish

Instructions:

1. Cook ground beef with garlic, ginger, tamari, sesame oil, and red pepper flakes until browned.
2. Fill lettuce leaves with beef mixture, carrots, cucumber, and green onions.
3. Garnish with sesame seeds.

Nutritional Highlights: Lean beef provides haem iron and zinc; ginger delivers gingerols; sesame oil contains sesamol.

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62. Roasted Vegetable & Feta Quinoa Bowl

Protein: ~26g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Ingredients:

• ½ cup dry quinoa
• 1 cup zucchini, diced
• 1 cup cherry tomatoes
• ½ cup red onion, sliced
• 2 oz feta cheese, crumbled
• 2 tbsp Kalamata olives, halved
• 2 tbsp fresh basil, torn
• 2 tbsp extra-virgin olive oil
• 1 tbsp balsamic vinegar
• Salt and black pepper to taste

Instructions:

1. Cook quinoa. Toss zucchini, tomatoes, and red onion with olive oil, salt, and pepper.
2. Roast at 425°F (220°C) for 20 minutes until caramelised.
3. Combine quinoa and roasted vegetables. Top with feta, olives, and basil.
4. Drizzle with balsamic vinegar.

Nutritional Highlights: Quinoa provides complete plant protein; feta adds calcium; olives deliver polyphenols; tomatoes provide lycopene.

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63. Chicken & Vegetable Minestrone

Protein: ~30g | Prep Time: 15 min | Cook Time: 30 min | Servings: 3

Ingredients:

• 8 oz boneless chicken breast, diced
• 1 can (15 oz) cannellini beans, rinsed
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium chicken broth
• 1 medium zucchini, diced
• 1 medium carrot, diced
• 1 stalk celery, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 cup baby spinach
• ½ cup small whole-grain pasta
• 1 tsp dried Italian herbs
• 1 tbsp extra-virgin olive oil
• Salt, pepper, and Parmesan for serving

Instructions:

1. Sauté onion, carrot, and celery in olive oil. Add garlic and herbs.
2. Add chicken, tomatoes, beans, and broth. Bring to a boil.
3. Add pasta and zucchini; cook 10 minutes until pasta is tender.
4. Stir in spinach. Season with salt and pepper. Serve with Parmesan.

Nutritional Highlights: Chicken provides lean protein; cannellini beans add plant protein; spinach delivers iron; tomatoes provide lycopene.

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64. Sesame Ginger Tofu Salad

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 5 oz firm tofu, pressed and cubed
• 2 cups mixed greens
• ½ cup shredded red cabbage
• ¼ cup shredded carrots
• ¼ cup edamame
• 1 tbsp sesame seeds
• Sesame-Ginger Dressing: 1 tbsp sesame oil, 1 tbsp tamari, 1 tbsp rice vinegar, 1 tsp fresh ginger (grated), 1 tsp honey, 1 clove garlic (minced)

Instructions:

1. Bake tofu at 400°F (200°C) for 20 minutes until golden and crispy.
2. Whisk all dressing ingredients together.
3. Toss greens, cabbage, carrots, and edamame with dressing.
4. Top with baked tofu and sesame seeds.

Nutritional Highlights: Tofu provides isoflavones and plant protein; edamame adds complete plant protein; ginger delivers gingerols.

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65. Mediterranean Tuna Wrap

Protein: ~32g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 large whole-wheat tortilla
• 1 can (5 oz) wild-caught tuna in olive oil, drained
• ¼ cup Kalamata olives, halved
• ½ cup cucumber, diced
• ½ cup cherry tomatoes, halved
• 2 tbsp red onion, diced
• 2 tbsp crumbled feta cheese
• 1 cup baby spinach
• 1 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• Salt and black pepper to taste

Instructions:

1. Mix tuna with olives, cucumber, tomatoes, red onion, feta, olive oil, lemon juice, and oregano. Season.
2. Layer spinach on the tortilla. Spoon tuna mixture over it.
3. Roll tightly and slice in half.

Nutritional Highlights: Tuna provides lean protein and omega-3s; olives deliver polyphenols; feta adds calcium.

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66. Roasted Salmon & Asparagus Grain Bowl

Protein: ~38g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 5 oz wild-caught salmon fillet
• 1 bunch asparagus, trimmed and cut into pieces
• ½ cup cooked farro or quinoa
• 1 cup baby spinach
• 2 tbsp pumpkin seeds
• Lemon-Herb Dressing: 2 tbsp extra-virgin olive oil, 2 tbsp lemon juice, 1 tbsp fresh dill, 1 tsp Dijon mustard, salt and pepper

Instructions:

1. Preheat oven to 400°F (200°C). Season salmon and toss asparagus with olive oil, salt, and pepper.
2. Roast salmon and asparagus together for 15–18 minutes.
3. Whisk dressing. Assemble bowl with farro, spinach, asparagus, and salmon.
4. Drizzle with dressing and scatter pumpkin seeds.

Nutritional Highlights: Salmon provides EPA/DHA omega-3s; asparagus contains inulin; farro adds fibre and magnesium.

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67. Spiced Chickpea & Roasted Vegetable Wrap

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 1 large whole-wheat tortilla
• ½ cup canned chickpeas, rinsed
• 1 cup roasted vegetables (zucchini, bell pepper, red onion)
• ¼ avocado, sliced
• 2 tbsp hummus
• 1 cup baby spinach
• ½ tsp ground cumin
• ½ tsp smoked paprika
• ½ tsp ground turmeric
• 1 tsp extra-virgin olive oil
• Salt and black pepper to taste

Instructions:

1. Toss chickpeas with olive oil, cumin, paprika, and turmeric. Roast at 400°F (200°C) for 15 minutes.
2. Roast vegetables at the same time.
3. Warm tortilla; spread hummus. Layer spinach, roasted vegetables, chickpeas, and avocado.
4. Roll tightly and slice.

Nutritional Highlights: Chickpeas provide plant protein and fibre; turmeric delivers curcumin; avocado adds oleic acid.

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68. Prawn & Avocado Salad with Citrus Dressing

Protein: ~28g | Prep Time: 10 min | Cook Time: 5 min | Servings: 1

Ingredients:

• 5 oz large prawns, cooked and peeled
• 1 ripe avocado, diced
• 2 cups baby spinach
• ½ cup grapefruit segments
• ¼ cup red onion, thinly sliced
• 2 tbsp raw walnuts, chopped
• Citrus Dressing: 2 tbsp fresh grapefruit juice, 1 tbsp extra-virgin olive oil, 1 tsp honey, 1 tsp apple cider vinegar, salt and pepper

Instructions:

1. Whisk all dressing ingredients together.
2. Arrange spinach, grapefruit, red onion, and avocado in a bowl.
3. Top with prawns and walnuts. Drizzle with dressing.

Nutritional Highlights: Prawns are lean and high in selenium; grapefruit contains naringenin (anti-inflammatory flavonoid); walnuts provide ALA omega-3s.

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69. Chicken & Broccoli Stir-Fry with Brown Rice

Protein: ~40g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 5 oz boneless chicken breast, thinly sliced
• 2 cups broccoli florets
• ½ cup sliced mushrooms
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• ¾ cup cooked brown rice
• 2 tbsp low-sodium tamari
• 1 tsp sesame oil
• 1 tsp avocado oil
• ½ tsp red pepper flakes
• Sesame seeds and green onions for garnish

Instructions:

1. Stir-fry chicken in avocado oil for 4–5 minutes until cooked through. Remove and set aside.
2. Stir-fry broccoli and mushrooms for 4–5 minutes. Add garlic and ginger.
3. Return chicken; add tamari, sesame oil, and red pepper flakes. Toss and cook 1 minute.
4. Serve over brown rice; garnish with sesame seeds and green onions.

Nutritional Highlights: Chicken provides lean protein; broccoli delivers sulforaphane; ginger adds gingerols.

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70. Kale & White Bean Soup

Protein: ~26g | Prep Time: 10 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 2 cans (15 oz each) white beans (cannellini), rinsed
• 2 cups kale, stems removed and chopped
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium vegetable broth
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp dried rosemary
• 1 tsp dried thyme
• 1 tbsp extra-virgin olive oil
• Salt, pepper, and lemon juice to taste
• Parmesan rind (optional)

Instructions:

1. Sauté onion and garlic in olive oil. Add rosemary and thyme.
2. Add white beans, tomatoes, broth, and Parmesan rind if using. Simmer 15 minutes.
3. Add kale; cook 5 more minutes. Season with salt, pepper, and lemon.

Nutritional Highlights: White beans provide plant protein and fibre; kale delivers sulforaphane; rosemary contains rosmarinic acid.

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PART THREE: DINNER RECIPES (Recipes 71–101)

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71. Herb-Crusted Baked Salmon with Roasted Asparagus

Protein: ~38g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz wild-caught salmon fillet
• 1 bunch asparagus, trimmed
• 2 tbsp each fresh parsley, dill, and chives, finely chopped
• 1 clove garlic, minced
• 1 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tsp lemon zest
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Mix herbs, garlic, olive oil, lemon juice, and zest into a paste.
2. Press herb paste over salmon. Toss asparagus with olive oil, salt, and pepper.
3. Bake salmon and asparagus together for 15–18 minutes.

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72. Turmeric & Ginger Chicken Thighs with Roasted Sweet Potato

Protein: ~36g | Prep Time: 10 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 4 bone-in chicken thighs (about 12 oz meat)
• 1 large sweet potato, cubed
• 1 tsp each: turmeric, ginger, smoked paprika, cumin
• 3 cloves garlic, minced
• 2 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• Salt and black pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Preheat oven to 425°F (220°C). Make spice paste; rub over chicken.
2. Toss sweet potato with olive oil, salt, and pepper.
3. Roast chicken on a rack with sweet potato around it for 30–35 minutes until golden.

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73. Mediterranean Baked Cod with Olives & Tomatoes

Protein: ~32g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz cod fillet
• 1 cup cherry tomatoes, halved
• ¼ cup Kalamata olives, pitted
• 2 cloves garlic, sliced
• ¼ cup red onion, sliced
• 2 tbsp extra-virgin olive oil
• 1 tbsp capers
• 1 tsp dried oregano
• ½ tsp red pepper flakes
• Fresh basil and lemon for serving

Instructions:

1. Preheat oven to 400°F (200°C). Combine tomatoes, olives, garlic, onion, capers, olive oil, oregano, and red pepper flakes in a baking dish.
2. Nestle cod in the centre. Season with salt and pepper.
3. Bake 18–20 minutes. Garnish with basil and lemon.

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74. Lemon Garlic Prawn Pasta with Whole Wheat Linguine

Protein: ~32g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 5 oz large prawns, peeled and deveined
• 2 oz dry whole wheat linguine
• 3 cloves garlic, sliced
• ½ tsp red pepper flakes
• 2 tbsp extra-virgin olive oil
• ¼ cup dry white wine or chicken broth
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 2 tbsp fresh parsley
• 1 cup baby spinach (optional)

Instructions:

1. Cook linguine until al dente; reserve ¼ cup pasta water.
2. Sauté garlic and red pepper flakes in olive oil. Add prawns; cook 1–2 minutes per side.
3. Add wine or broth. Add pasta, lemon juice, zest, and pasta water. Toss.
4. Stir in spinach until wilted. Garnish with parsley.

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75. Thai Green Curry with Chicken & Vegetables

Protein: ~35g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 10 oz boneless chicken breast, sliced
• 1 can (14 oz) light coconut milk
• 2 tbsp green curry paste
• 1 cup broccoli florets
• 1 cup zucchini, sliced
• ½ cup snap peas
• 1 red bell pepper, sliced
• 1 tsp fish sauce
• 1 tsp coconut sugar
• 1 tbsp lime juice
• Fresh basil and lime for serving

Instructions:

1. Stir-fry curry paste in a splash of coconut milk. Add remaining coconut milk.
2. Add chicken; cook 5–6 minutes. Add vegetables; simmer 5 more minutes.
3. Season with fish sauce, coconut sugar, and lime. Serve over brown rice.

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76. Walnut-Crusted Baked Halibut

Protein: ~38g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 6 oz halibut fillet
• ¼ cup raw walnuts, finely chopped
• 1 tbsp whole-grain mustard
• 1 tbsp fresh parsley, chopped
• 1 tsp lemon zest
• 1 tsp extra-virgin olive oil
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Mix walnuts, parsley, lemon zest, and olive oil.
2. Spread mustard over halibut; press walnut mixture on top.
3. Bake 12–15 minutes until cooked through and crust is golden.

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77. Garlic Butter Shrimp with Cauliflower Rice

Protein: ~30g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 5 oz large shrimp, peeled and deveined
• 2 cups cauliflower rice
• 3 cloves garlic, minced
• 1 tbsp extra-virgin olive oil
• 1 tbsp unsalted butter
• ¼ tsp red pepper flakes
• 1 tbsp lemon juice
• 2 tbsp fresh parsley

Instructions:

1. Cook cauliflower rice in olive oil for 5–6 minutes. Season and set aside.
2. Melt butter; add garlic and red pepper flakes. Add shrimp; cook 1–2 minutes per side.
3. Add lemon juice and parsley. Serve shrimp over cauliflower rice.

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78. Beef & Vegetable Anti-Inflammatory Stew

Protein: ~35g | Prep Time: 15 min | Cook Time: 1.5 hours | Servings: 4

Ingredients:

• 1.5 lbs lean beef stew meat, cubed
• 2 medium carrots, sliced
• 2 stalks celery, sliced
• 1 medium parsnip, diced
• 1 cup mushrooms, quartered
• 1 yellow onion, diced
• 4 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 3 cups low-sodium beef broth
• 1 tsp ground turmeric
• 1 tsp each dried thyme and rosemary
• 2 tbsp extra-virgin olive oil
• 2 cups baby spinach

Instructions:

1. Brown beef in batches in olive oil. Sauté onion, carrots, and celery. Add garlic and spices.
2. Return beef; add tomatoes, broth, parsnip, and mushrooms. Simmer 1 hour.
3. Stir in spinach; season with salt and pepper.

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79. Lentil & Spinach Dal

Protein: ~26g | Prep Time: 10 min | Cook Time: 30 min | Servings: 2

Ingredients:

• 1 cup red lentils, rinsed
• 3 cups water or vegetable broth
• 2 cups baby spinach
• 1 can (14 oz) diced tomatoes
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 1 tsp each: turmeric, cumin, coriander
• ½ tsp garam masala
• 1 tbsp extra-virgin olive oil

Instructions:

1. Sauté onion, garlic, and ginger. Add spices; stir 30 seconds.
2. Add lentils, tomatoes, and broth. Simmer 20–25 minutes.
3. Stir in spinach. Season with salt, pepper, and lemon.

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80. Salmon Tacos with Mango Salsa & Cabbage Slaw

Protein: ~32g | Prep Time: 15 min | Cook Time: 10 min | Servings: 2

Ingredients:

• 8 oz wild-caught salmon fillet
• 4 small corn tortillas
• Mango Salsa: ½ mango (diced), ¼ red onion (diced), 1 jalapeño (minced), 2 tbsp cilantro, 1 tbsp lime juice
• Cabbage Slaw: 1 cup shredded red cabbage, 1 tbsp lime juice, 1 tsp honey, pinch of salt
• ¼ avocado, sliced
• 1 tsp chilli powder, 1 tsp cumin

Instructions:

1. Season salmon; pan-sear 4–5 minutes per side; flake.
2. Mix mango salsa and toss cabbage slaw.
3. Fill warm tortillas with salmon, slaw, mango salsa, and avocado.

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81. Stuffed Portobello Mushrooms with Turkey & Quinoa

Protein: ~30g | Prep Time: 15 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 4 large portobello mushroom caps
• 6 oz lean ground turkey
• ½ cup cooked quinoa
• ½ cup baby spinach, chopped
• ¼ cup sun-dried tomatoes, chopped
• 2 cloves garlic, minced
• 1 tsp dried oregano
• ½ tsp ground turmeric
• 1 tbsp extra-virgin olive oil
• 2 tbsp crumbled feta cheese

Instructions:

1. Preheat oven to 375°F (190°C). Brush mushrooms with olive oil; place gill-side up.
2. Cook turkey with garlic, oregano, and turmeric. Stir in quinoa, spinach, and sun-dried tomatoes.
3. Fill mushroom caps; top with feta. Bake 20 minutes.

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82. Seared Tuna Steak with Edamame & Sesame Salad

Protein: ~40g | Prep Time: 10 min | Cook Time: 5 min | Servings: 1

Ingredients:

• 6 oz sushi-grade ahi tuna steak
• 1 cup shelled edamame
• 2 cups mixed greens
• ½ cup shredded red cabbage
• ¼ cup shredded carrots
• 1 tbsp sesame seeds
• Sesame-Ginger Dressing: 1 tbsp sesame oil, 1 tbsp tamari, 1 tbsp rice vinegar, 1 tsp fresh ginger, 1 tsp honey

Instructions:

1. Coat tuna with sesame seeds. Sear in a very hot skillet for 60–90 seconds per side.
2. Whisk dressing. Toss greens, edamame, cabbage, and carrots with dressing.
3. Slice tuna and serve over salad.

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83. Chicken & Vegetable Sheet Pan Dinner

Protein: ~38g | Prep Time: 10 min | Cook Time: 30 min | Servings: 2

Ingredients:

• 10 oz boneless, skinless chicken breast
• 1 cup broccoli florets
• 1 cup Brussels sprouts, halved
• 1 medium sweet potato, cubed
• 1 red bell pepper, sliced
• 3 cloves garlic, minced
• 3 tbsp extra-virgin olive oil
• 1 tsp each: turmeric, smoked paprika, dried oregano

Instructions:

1. Preheat oven to 425°F (220°C). Toss vegetables with 2 tbsp olive oil and spices.
2. Season chicken with remaining olive oil, salt, pepper, and turmeric.
3. Spread vegetables on a baking sheet; nestle chicken among them.
4. Roast 25–30 minutes until chicken is cooked through and vegetables are caramelised.

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84. Pesto Salmon with Roasted Cherry Tomatoes

Protein: ~36g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz wild-caught salmon fillet
• 2 tbsp basil pesto
• 1 cup cherry tomatoes
• 1 cup cooked whole wheat pasta or zucchini noodles
• 1 tbsp extra-virgin olive oil
• Fresh basil for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Spread pesto over salmon.
2. Toss tomatoes with olive oil, salt, and pepper. Arrange around salmon.
3. Bake 15–18 minutes. Serve over pasta or zucchini noodles.

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85. Turkey Meatballs in Marinara with Zucchini Noodles

Protein: ~35g | Prep Time: 20 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 10 oz lean ground turkey
• 1 egg
• 2 tbsp almond flour
• 2 cloves garlic, minced
• 1 tbsp fresh parsley
• ½ tsp each: dried oregano, fennel seeds
• Marinara: 1 can (28 oz) crushed tomatoes, 3 cloves garlic, 1 tsp each dried basil and oregano, 1 tbsp olive oil
• 3 medium zucchini, spiralised

Instructions:

1. Mix turkey, egg, almond flour, garlic, parsley, oregano, and fennel. Form 12–14 meatballs.
2. Brown meatballs in olive oil. Make marinara; simmer meatballs in sauce 10 minutes.
3. Briefly sauté zucchini noodles. Serve meatballs and marinara over zucchini noodles.

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86. Slow Cooker Chicken Bone Broth Soup

Protein: ~30g | Prep Time: 15 min | Cook Time: 6–8 hours | Servings: 4

Ingredients:

• 1.5 lbs bone-in chicken pieces
• 2 medium carrots, sliced
• 3 stalks celery, sliced
• 1 yellow onion, quartered
• 4 cloves garlic, smashed
• 1-inch piece fresh ginger, sliced
• 1 tsp ground turmeric
• 1 tsp dried thyme
• 6 cups water
• 2 tbsp apple cider vinegar

Instructions:

1. Place all ingredients in a slow cooker. Cook on low for 6–8 hours.
2. Remove chicken; shred meat and discard bones. Return to soup. Season and serve.

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87. Grilled Swordfish with Olive Tapenade

Protein: ~38g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 6 oz swordfish steak
• Olive Tapenade: ¼ cup Kalamata olives, 1 tbsp capers, 1 clove garlic, 1 tbsp fresh parsley, 1 tbsp olive oil, 1 tsp lemon juice
• 1 tbsp extra-virgin olive oil
• Salt and black pepper to taste

Instructions:

1. Pulse tapenade ingredients in a food processor until coarsely chopped.
2. Brush swordfish with olive oil; season. Grill over high heat for 4–5 minutes per side.
3. Top with olive tapenade.

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88. Chicken & Kale Soup with White Beans

Protein: ~35g | Prep Time: 15 min | Cook Time: 30 min | Servings: 3

Ingredients:

• 10 oz boneless, skinless chicken breast
• 1 can (15 oz) white beans, rinsed
• 2 cups kale, chopped
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium chicken broth
• 1 medium carrot, diced
• 2 stalks celery, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp each dried thyme and rosemary
• 1 tbsp extra-virgin olive oil

Instructions:

1. Sauté onion, carrot, and celery. Add garlic and herbs.
2. Add whole chicken, tomatoes, white beans, and broth. Simmer 20 minutes.
3. Remove chicken, shred, and return to pot. Add kale; cook 5 more minutes. Season.

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89. Sesame Ginger Baked Chicken Breast

Protein: ~40g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Ingredients:

• 6 oz boneless, skinless chicken breast
• 1 tbsp sesame oil
• 1 tbsp low-sodium tamari
• 1 tbsp honey
• 1 tsp fresh ginger, grated
• 1 clove garlic, minced
• 1 tsp rice vinegar
• ½ tsp red pepper flakes

Instructions:

1. Whisk sesame oil, tamari, honey, ginger, garlic, rice vinegar, and red pepper flakes.
2. Marinate chicken for at least 20 minutes.
3. Bake at 400°F (200°C) for 22–25 minutes. Rest 5 minutes; slice.

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90. Baked Mackerel with Roasted Root Vegetables

Protein: ~32g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Ingredients:

• 6 oz fresh mackerel fillet
• 1 medium parsnip, cubed
• 1 medium carrot, cubed
• ½ medium beet, cubed
• 1 tbsp extra-virgin olive oil
• 1 tsp each: ground cumin, smoked paprika
• 1 tbsp lemon juice
• 1 tbsp fresh dill

Instructions:

1. Preheat oven to 400°F (200°C). Toss root vegetables with olive oil and spices; roast 15 minutes.
2. Push vegetables aside; place mackerel in centre. Drizzle with lemon juice; season.
3. Bake 10 more minutes. Garnish with fresh dill.

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91. Chickpea & Vegetable Tagine

Protein: ~26g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 2 cans (15 oz each) chickpeas, rinsed
• 1 can (14 oz) diced tomatoes
• 1 medium zucchini, diced
• 1 medium carrot, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 cup low-sodium vegetable broth
• 1 tsp each: cumin, turmeric, cinnamon, ginger
• ¼ tsp cayenne pepper
• 1 tbsp extra-virgin olive oil
• ¼ cup dried apricots, chopped

Instructions:

1. Sauté onion and carrot in olive oil. Add garlic and spices.
2. Add chickpeas, tomatoes, broth, zucchini, and apricots. Simmer 25 minutes. Season.

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92. Spiced Lamb Kofta with Tzatziki & Tabbouleh

Protein: ~35g | Prep Time: 20 min | Cook Time: 15 min | Servings: 2

Ingredients:

• 10 oz lean ground lamb
• 1 clove garlic, minced
• 1 tsp each: cumin, coriander, cinnamon, smoked paprika
• ¼ tsp cayenne pepper
• 2 tbsp fresh parsley, finely chopped
• Tabbouleh: ½ cup bulgur wheat (cooked), 1 cup fresh parsley, ¼ cup fresh mint, 2 tomatoes (diced), ¼ cucumber (diced), 2 tbsp olive oil, 2 tbsp lemon juice
• Tzatziki: ½ cup Greek yogurt, ¼ cucumber (grated and squeezed), 1 clove garlic, 1 tbsp lemon juice, 1 tbsp fresh dill

Instructions:

1. Mix lamb with garlic, spices, and parsley. Form into kofta shapes; grill 12–15 minutes.
2. Combine tabbouleh and tzatziki ingredients separately.
3. Serve kofta with tabbouleh and tzatziki.

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93. Wild Rice & Mushroom Stuffed Acorn Squash

Protein: ~26g | Prep Time: 15 min | Cook Time: 45 min | Servings: 2

Ingredients:

• 1 large acorn squash, halved and seeded
• ½ cup wild rice, cooked
• 1 cup cremini mushrooms, diced
• ½ cup white beans, rinsed
• ¼ cup dried cranberries
• ¼ cup raw walnuts, chopped
• 2 cloves garlic, minced
• ½ yellow onion, diced
• 1 tsp each dried thyme and sage
• 1 tbsp extra-virgin olive oil

Instructions:

1. Preheat oven to 400°F (200°C). Brush squash with olive oil; roast cut-side down for 30–35 minutes.
2. Sauté onion, garlic, and mushrooms. Stir in wild rice, white beans, cranberries, walnuts, thyme, and sage.
3. Fill squash halves with mixture; return to oven for 10 more minutes.

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94. Prawn & Avocado Ceviche Bowl

Protein: ~28g | Prep Time: 20 min | Marinate Time: 20 min | Servings: 1

Ingredients:

• 5 oz cooked prawns, roughly chopped
• ½ avocado, diced
• ½ cup cherry tomatoes, quartered
• ¼ cup cucumber, diced
• ¼ cup red onion, finely diced
• 1 jalapeño, seeded and minced
• 3 tbsp fresh lime juice
• 2 tbsp fresh cilantro
• Salt and black pepper to taste

Instructions:

1. Combine prawns, tomatoes, cucumber, red onion, and jalapeño. Pour lime juice over; toss.
2. Marinate 15–20 minutes. Fold in avocado and cilantro. Season and serve.

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95. Baked Lemon Herb Trout with Garlic Green Beans

Protein: ~36g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz rainbow trout fillet
• 2 cups green beans, trimmed
• 3 cloves garlic, minced
• 2 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 tsp lemon zest
• 1 tbsp each fresh thyme and rosemary
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Mix olive oil, lemon juice, zest, garlic, thyme, and rosemary.
2. Brush trout with herb mixture. Toss green beans with olive oil, salt, and pepper.
3. Bake trout and green beans together for 15–18 minutes.

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96. Tofu & Vegetable Red Curry

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 10 oz firm tofu, pressed and cubed
• 1 can (14 oz) light coconut milk
• 2 tbsp red curry paste
• 1 cup sweet potato, cubed
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 tbsp coconut sugar
• 1 tbsp tamari
• 1 tbsp lime juice

Instructions:

1. Bake tofu at 400°F (200°C) for 20 minutes until golden.
2. Stir-fry curry paste in coconut milk. Add remaining coconut milk and sweet potato; cook 8 minutes.
3. Add broccoli and bell pepper; cook 5 minutes. Add tofu, coconut sugar, tamari, and lime.

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97. Miso Salmon with Bok Choy & Sesame Rice

Protein: ~38g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz wild-caught salmon fillet
• 2 cups bok choy, halved
• ¾ cup cooked brown rice
• 1 tsp sesame seeds
• Miso Marinade: 2 tbsp white miso paste, 1 tbsp honey, 1 tbsp low-sodium tamari, 1 tsp sesame oil, 1 tsp rice vinegar, 1 tsp fresh ginger (grated)

Instructions:

1. Whisk miso marinade. Marinate salmon for at least 20 minutes.
2. Bake salmon at 400°F (200°C) for 12–15 minutes until caramelised and cooked through.
3. Sauté bok choy in a little sesame oil for 3–4 minutes.
4. Serve salmon over sesame rice with bok choy. Garnish with sesame seeds.

Nutritional Highlights: Salmon provides EPA/DHA omega-3s; miso adds probiotics; bok choy delivers calcium and vitamin C.

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98. Chicken Tikka Masala (Lighter Version)

Protein: ~40g | Prep Time: 15 min | Cook Time: 25 min | Servings: 2

A lighter, anti-inflammatory version of the beloved Indian classic, using Greek yogurt instead of heavy cream.

Ingredients:

• 10 oz boneless, skinless chicken breast, cubed
• 1 can (14 oz) diced tomatoes
• ½ cup plain Greek yogurt
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp garam masala
• ½ tsp smoked paprika
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and brown rice for serving

Instructions:

1. Marinate chicken in half the Greek yogurt and half the spices for 15 minutes.
2. Sauté onion, garlic, and ginger in olive oil. Add remaining spices; stir 1 minute.
3. Add diced tomatoes and simmer 5 minutes.
4. Add marinated chicken and cook 12–15 minutes until cooked through.
5. Stir in remaining Greek yogurt. Garnish with cilantro and serve with brown rice.

Nutritional Highlights: Chicken provides lean protein; turmeric delivers curcumin; Greek yogurt adds probiotics; ginger provides gingerols.

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99. Baked Halibut with Roasted Vegetables & Salsa Verde

Protein: ~38g | Prep Time: 15 min | Cook Time: 20 min | Servings: 1

Salsa verde is a vibrant Italian herb sauce that is packed with anti-inflammatory compounds from parsley, capers, and olive oil.

Ingredients:

• 6 oz halibut fillet
• 1 cup cherry tomatoes
• 1 cup zucchini, sliced
• Salsa Verde: ½ cup fresh parsley, 2 tbsp capers, 1 clove garlic, 1 tbsp lemon juice, 3 tbsp extra-virgin olive oil, salt and pepper
• 1 tbsp extra-virgin olive oil
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Toss tomatoes and zucchini with olive oil, salt, and pepper. Roast 10 minutes.
2. Place halibut on the baking sheet. Season with salt and pepper.
3. Roast for 12–15 minutes until halibut is cooked through.
4. Blend all salsa verde ingredients until smooth.
5. Serve halibut over roasted vegetables, topped with salsa verde.

Nutritional Highlights: Halibut provides lean protein and selenium; parsley is rich in vitamin K and flavonoids; capers contain quercetin.

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100. Spiced Pork Tenderloin with Apple & Fennel

Protein: ~36g | Prep Time: 15 min | Cook Time: 25 min | Servings: 2

Pork tenderloin is one of the leanest cuts of meat available. Paired with apple and fennel — both of which contain anti-inflammatory compounds — this dish is a sophisticated and nourishing dinner.

Ingredients:

• 12 oz pork tenderloin
• 1 medium apple, cored and sliced
• 1 fennel bulb, sliced
• ½ yellow onion, sliced
• 2 cloves garlic, minced
• 1 tsp ground cumin
• ½ tsp ground coriander
• ½ tsp smoked paprika
• ¼ tsp ground cinnamon
• 2 tbsp extra-virgin olive oil
• 1 tbsp fresh thyme leaves
• Salt and black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat oven to 425°F (220°C).
2. Mix cumin, coriander, paprika, cinnamon, salt, and pepper. Rub all over the pork tenderloin.
3. Heat 1 tbsp olive oil in an oven-safe skillet over high heat. Sear the pork for 2 minutes per side until browned.
4. Remove pork. In the same skillet, sauté fennel, onion, and garlic in remaining olive oil for 3 minutes.
5. Add apple slices and thyme. Nestle the pork on top of the vegetables.
6. Transfer to the oven and roast for 15–18 minutes until the internal temperature reaches 145°F (63°C).
7. Rest for 5 minutes before slicing. Garnish with fresh parsley.

Nutritional Highlights: Pork tenderloin is a lean complete protein; fennel contains anethole (anti-inflammatory compound); apple provides quercetin and pectin.

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101. Roasted Cauliflower & Chickpea Bowl with Tahini

Protein: ~26g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

This fully plant-based bowl is a complete anti-inflammatory meal that is deeply satisfying and ready in under 35 minutes.

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and drained
• 2 cups cauliflower florets
• 1 cup cooked brown rice or quinoa
• 1 cup baby spinach
• 1 tsp ground turmeric
• 1 tsp ground cumin
• ½ tsp smoked paprika
• 1 tbsp extra-virgin olive oil
• Tahini Sauce: 2 tbsp tahini, 1 tbsp lemon juice, 1 clove garlic (minced), 2–3 tbsp water, salt and pepper
• Fresh parsley and lemon wedge for serving

Instructions:

1. Preheat oven to 400°F (200°C). Toss chickpeas and cauliflower with olive oil, turmeric, cumin, and paprika.
2. Spread on a baking sheet and roast for 20–25 minutes until golden and slightly crispy.
3. Whisk together tahini sauce ingredients.
4. Assemble bowl with rice or quinoa, spinach, roasted cauliflower, and chickpeas.
5. Drizzle with tahini sauce. Garnish with parsley and lemon.

Nutritional Highlights: Chickpeas provide plant protein and fibre; cauliflower delivers sulforaphane; tahini adds calcium and sesamin; turmeric provides curcumin.

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Complete Recipe Index

#	Recipe	Meal	Protein
1–35	Breakfast Recipes	Breakfast	25–35g
36–70	Lunch Recipes	Lunch	26–42g
71–101	Dinner Recipes	Dinner	26–40g

This collection of 101 recipes provides more than three months of varied, anti-inflammatory, high-protein meals without repetition. Combined with the snack recipes in the companion article, you have everything you need to build a comprehensive and sustainable anti-inflammatory eating plan.

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These recipes are intended for general wellness purposes and do not constitute medical advice. Consult a registered dietitian or healthcare provider for personalised nutritional guidance.

This comprehensive collection brings together more than 75 anti-inflammatory recipes spanning breakfast, lunch, and dinner. Every recipe delivers at least 25 grams of protein per serving and features ingredients with clinically recognised anti-inflammatory properties. Whether you are new to anti-inflammatory eating or looking to expand your recipe repertoire, this guide provides everything you need to build a sustainable, flavourful, and deeply nourishing diet.

Understanding Anti-Inflammatory Eating

Chronic low-grade inflammation is now recognised as a root driver of many of the most prevalent modern diseases, including cardiovascular disease, type 2 diabetes, Alzheimer’s disease, and certain cancers. Unlike acute inflammation — which is a healthy, short-term immune response — chronic inflammation persists silently over months and years, gradually damaging tissues and organs.

Diet is one of the most powerful modulators of inflammatory status. The Mediterranean diet, the DASH diet, and the anti-inflammatory diet all share a common foundation: an abundance of whole plant foods, fatty fish, olive oil, and spices, with minimal ultra-processed foods, refined sugars, and industrial seed oils.

The recipes in this collection are designed to make anti-inflammatory eating practical, delicious, and protein-sufficient — because adequate protein is essential for immune function, muscle maintenance, and the production of anti-inflammatory enzymes and compounds.

Key Anti-Inflammatory Foods at a Glance

Category	Top Foods	Primary Compounds
Fatty fish	Salmon, sardines, mackerel, trout	EPA, DHA omega-3s
Colourful vegetables	Broccoli, kale, spinach, beets, sweet potato	Sulforaphane, beta-carotene, betalains
Berries & fruits	Blueberries, cherries, pomegranate, mango	Anthocyanins, ellagic acid, vitamin C
Nuts & seeds	Walnuts, chia, flaxseed, hemp, pumpkin seeds	ALA omega-3s, vitamin E, zinc
Spices	Turmeric, ginger, cinnamon, cumin	Curcumin, gingerols, cinnamaldehyde
Legumes	Chickpeas, lentils, black beans, edamame	Fibre, polyphenols, plant protein
Fermented foods	Greek yogurt, kefir, miso, tempeh	Probiotics, short-chain fatty acids
Healthy fats	Extra-virgin olive oil, avocado	Oleocanthal, oleic acid

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PART ONE: BREAKFAST RECIPES (25g+ Protein)

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1. Turmeric Golden Egg Scramble

Protein: ~28g | Prep Time: 5 min | Cook Time: 8 min | Servings: 1

Ingredients:

• 3 large eggs
• ¼ cup low-fat cottage cheese
• ½ tsp ground turmeric
• ¼ tsp black pepper
• ¼ tsp ground ginger
• 1 tsp extra-virgin olive oil
• 2 tbsp diced red onion
• ¼ cup baby spinach
• Salt to taste
• Fresh parsley for garnish

Instructions:

1. Whisk eggs with cottage cheese, turmeric, black pepper, and ginger until smooth.
2. Heat olive oil in a non-stick skillet over medium-low heat. Sauté red onion for 2 minutes.
3. Pour in the egg mixture and stir gently with a spatula, folding slowly as they cook.
4. When 80% set, fold in baby spinach and cook for 30 more seconds.
5. Remove from heat while slightly glossy. Garnish with parsley.

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2. Smoked Salmon & Avocado Egg White Omelette

Protein: ~30g | Prep Time: 5 min | Cook Time: 8 min | Servings: 1

Ingredients:

• 5 large egg whites
• 2 oz wild-caught smoked salmon, torn
• ¼ ripe avocado, sliced
• 1 tbsp capers
• 1 tbsp fresh dill, chopped
• 1 tsp extra-virgin olive oil
• 1 tbsp red onion, finely diced
• Pinch of black pepper
• Lemon wedge for serving

Instructions:

1. Whisk egg whites with black pepper until slightly frothy.
2. Heat olive oil in a non-stick pan over medium heat. Pour in egg whites.
3. Once edges are firm but centre is slightly wet, layer salmon, capers, and red onion on one half.
4. Fold the omelette over and cook for 30 more seconds.
5. Top with avocado slices, fresh dill, and a squeeze of lemon.

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3. Greek Yogurt Power Bowl with Walnuts & Berries

Protein: ~26g | Prep Time: 5 min | Servings: 1

Ingredients:

• 1 cup plain full-fat Greek yogurt
• ½ cup mixed berries
• ¼ cup raw walnuts, chopped
• 1 tbsp chia seeds
• 1 tsp raw honey
• ½ tsp ground cinnamon
• 1 tbsp hemp seeds

Instructions:

1. Spoon Greek yogurt into a wide bowl.
2. Arrange berries over one half, walnuts and hemp seeds over the other.
3. Sprinkle chia seeds and cinnamon evenly over the top.
4. Drizzle with honey. Serve immediately.

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4. Salmon & Spinach Frittata

Protein: ~32g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 4 large eggs + 3 egg whites
• 4 oz canned wild-caught salmon, drained and flaked
• 1 cup baby spinach, chopped
• ¼ cup red bell pepper, diced
• 2 tbsp red onion, diced
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ½ tsp dried oregano
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Whisk eggs, egg whites, salt, pepper, and oregano.
2. Heat olive oil in an oven-safe skillet. Sauté onion, garlic, and bell pepper for 3 minutes.
3. Add spinach until wilted. Distribute salmon over vegetables.
4. Pour egg mixture over everything. Cook on stovetop for 2 minutes.
5. Transfer to oven and bake for 12–15 minutes until set and golden.

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5. Chia Seed Pudding with Protein Powder & Mango

Protein: ~27g | Prep Time: 5 min | Set Time: Overnight | Servings: 1

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 scoop (30g) vanilla protein powder
• ½ cup fresh mango, diced
• ½ tsp ground turmeric
• ¼ tsp ground ginger
• 1 tsp raw honey
• 1 tbsp shredded coconut for topping

Instructions:

1. Whisk almond milk, protein powder, turmeric, and ginger until smooth.
2. Stir in chia seeds and honey. Cover and refrigerate overnight.
3. Stir before serving and top with mango and coconut.

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6. Quinoa Breakfast Bowl with Poached Egg & Avocado

Protein: ~26g | Prep Time: 5 min | Cook Time: 15 min | Servings: 1

Ingredients:

• ½ cup dry quinoa
• 1 cup water or vegetable broth
• 2 large eggs
• ½ ripe avocado, sliced
• 1 cup baby arugula
• 1 tbsp extra-virgin olive oil
• 1 tsp apple cider vinegar
• ¼ tsp red pepper flakes
• Salt, black pepper, and lemon juice to taste

Instructions:

1. Cook quinoa in broth for 12–15 minutes. Fluff with a fork.
2. Poach eggs in simmering water with apple cider vinegar for 3–4 minutes.
3. Assemble bowl: quinoa, arugula, avocado, and poached eggs.
4. Drizzle with olive oil and lemon juice. Season with red pepper flakes.

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7. Anti-Inflammatory Overnight Oats with Hemp & Berries

Protein: ~26g | Prep Time: 5 min | Set Time: Overnight | Servings: 1

Ingredients:

• ½ cup rolled oats
• ½ cup plain Greek yogurt
• ½ cup unsweetened almond milk
• 3 tbsp hemp seeds
• ½ cup blueberries
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• 1 tbsp almond butter
• 1 tsp raw honey

Instructions:

1. Combine oats, Greek yogurt, and almond milk. Stir well.
2. Add hemp seeds, cinnamon, and ginger. Swirl in almond butter and honey.
3. Cover and refrigerate overnight.
4. Top with fresh blueberries before serving.

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8. Turkey & Vegetable Breakfast Hash

Protein: ~30g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 4 oz lean ground turkey
• ½ cup sweet potato, diced small
• ½ cup zucchini, diced
• ¼ cup red bell pepper, diced
• ¼ cup yellow onion, diced
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ½ tsp smoked paprika
• ½ tsp ground cumin
• ¼ tsp ground turmeric
• Salt, black pepper, and fresh cilantro to taste

Instructions:

1. Heat olive oil in a skillet over medium-high heat. Cook sweet potato for 5–6 minutes.
2. Add onion, bell pepper, and zucchini; cook 4 minutes.
3. Push vegetables aside; cook turkey until no longer pink, about 5 minutes.
4. Add garlic, paprika, cumin, and turmeric. Stir everything together for 2 more minutes.
5. Season and garnish with cilantro.

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9. Sardine & Avocado Toast on Sprouted Grain Bread

Protein: ~28g | Prep Time: 5 min | Cook Time: 2 min | Servings: 1

Ingredients:

• 2 slices sprouted grain bread
• 1 can (3.75 oz) wild-caught sardines in olive oil, drained
• ½ ripe avocado
• 1 tbsp lemon juice
• ¼ tsp red pepper flakes
• 1 tbsp fresh parsley, chopped
• Salt and black pepper to taste

Instructions:

1. Toast the bread until golden. Mash avocado with lemon juice, salt, and pepper.
2. Spread mashed avocado over toast. Arrange sardines on top.
3. Sprinkle with red pepper flakes and fresh parsley.

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10. Protein-Packed Smoothie Bowl with Spirulina

Protein: ~28g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 scoop (30g) vanilla protein powder
• 1 cup frozen mixed berries
• ½ frozen banana
• 1 tsp spirulina powder
• ½ tsp ground turmeric
• ½ cup unsweetened almond milk
• Toppings: 2 tbsp granola, 1 tbsp hemp seeds, ¼ cup fresh blueberries, 1 tsp almond butter

Instructions:

1. Blend protein powder, frozen berries, banana, spirulina, turmeric, and almond milk until thick and smooth.
2. Pour into a wide bowl and arrange toppings decoratively.

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11. Cottage Cheese Pancakes with Blueberry Compote

Protein: ~30g | Prep Time: 10 min | Cook Time: 15 min | Servings: 2

Ingredients:

• 1 cup low-fat cottage cheese
• 2 large eggs
• ½ cup rolled oats (blended into flour)
• 1 tsp vanilla extract
• ½ tsp ground cinnamon
• ½ tsp baking powder
• Coconut oil spray
• Blueberry Compote: 1 cup blueberries, 1 tbsp lemon juice, 1 tsp honey, 2 tbsp water

Instructions:

1. Blend cottage cheese, eggs, oat flour, vanilla, cinnamon, and baking powder until smooth.
2. For compote: simmer blueberries with lemon juice, honey, and water for 5–7 minutes.
3. Cook ¼ cup batter per pancake in a sprayed skillet for 2–3 minutes per side.
4. Serve with warm blueberry compote.

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12. Baked Egg & Kale Cups

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 6 large eggs
• 1 cup kale, finely chopped
• ¼ cup sun-dried tomatoes, chopped
• 2 tbsp crumbled feta cheese
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ¼ tsp black pepper
• ¼ tsp dried oregano
• Salt to taste

Instructions:

1. Preheat oven to 375°F (190°C). Grease a 6-cup muffin tin.
2. Sauté garlic and kale in olive oil until wilted. Divide among muffin cups with sun-dried tomatoes and feta.
3. Crack one egg into each cup. Season with salt, pepper, and oregano.
4. Bake 15–18 minutes until whites are set.

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13. Walnut & Flaxseed Protein Porridge

Protein: ~27g | Prep Time: 5 min | Cook Time: 10 min | Servings: 1

Ingredients:

• ½ cup steel-cut oats
• 1½ cups unsweetened almond milk
• 1 scoop (30g) protein powder
• 2 tbsp ground flaxseed
• ¼ cup raw walnuts, chopped
• ½ tsp ground cinnamon
• ¼ tsp ground ginger
• 1 tbsp pure maple syrup
• ½ cup berries for topping

Instructions:

1. Bring almond milk to a boil. Add oats, reduce heat, and cook for 7–10 minutes.
2. Remove from heat; stir in protein powder, flaxseed, cinnamon, and ginger.
3. Top with walnuts, berries, and maple syrup.

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14. Spiced Lentil & Egg Breakfast Bowl

Protein: ~28g | Prep Time: 5 min | Cook Time: 20 min | Servings: 1

Ingredients:

• ½ cup red lentils, rinsed
• 1 cup low-sodium vegetable broth
• 2 large eggs
• ½ tsp ground cumin
• ½ tsp ground turmeric
• ¼ tsp ground coriander
• ¼ tsp smoked paprika
• 1 tsp extra-virgin olive oil
• 2 tbsp plain Greek yogurt
• Fresh cilantro and lemon wedge for serving

Instructions:

1. Simmer lentils in broth for 12–15 minutes until soft. Stir in spices.
2. Fry eggs in olive oil to your preference.
3. Serve spiced lentils topped with fried eggs, Greek yogurt, cilantro, and lemon.

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15. Tuna & White Bean Breakfast Wrap

Protein: ~35g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 large whole-grain tortilla
• 1 can (5 oz) wild-caught tuna in water, drained
• ¼ cup canned white beans, rinsed
• 1 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tbsp fresh parsley
• ¼ cup cucumber, diced
• 2 tbsp red onion, diced
• 1 cup baby spinach
• Salt and black pepper to taste

Instructions:

1. Mix tuna, white beans, olive oil, lemon juice, parsley, cucumber, and red onion. Season.
2. Layer spinach down the centre of the tortilla. Spoon tuna mixture over it.
3. Roll tightly and slice in half.

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16. Ginger-Spiced Protein Smoothie

Protein: ~28g | Prep Time: 5 min | Servings: 1

Ingredients:

• 1 scoop (30g) vanilla protein powder
• 1 cup unsweetened almond milk
• ½ cup plain Greek yogurt
• 1-inch piece fresh ginger, peeled
• ½ tsp ground turmeric
• ¼ tsp black pepper
• ½ frozen banana
• ½ cup frozen pineapple chunks
• 1 tsp raw honey

Instructions:

1. Add all ingredients to a high-speed blender.
2. Blend on high for 60 seconds until completely smooth.
3. Pour into a tall glass and serve immediately.

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17. Edamame & Egg Fried Rice (Breakfast Style)

Protein: ~30g | Prep Time: 5 min | Cook Time: 15 min | Servings: 1

Ingredients:

• ¾ cup cooked brown rice
• 3 large eggs, lightly beaten
• ½ cup shelled edamame
• ¼ cup shredded carrots
• 2 green onions, sliced
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• 1 tbsp low-sodium tamari
• 1 tsp sesame oil
• ½ tsp ground turmeric
• 1 tsp avocado oil

Instructions:

1. Stir-fry garlic and ginger in avocado oil for 30 seconds. Add carrots and edamame for 2 minutes.
2. Push aside; scramble eggs in the empty space until just cooked.
3. Add brown rice, tamari, sesame oil, and turmeric. Toss and cook 2 more minutes.
4. Top with green onions and sesame seeds.

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18. Almond Butter & Banana Protein Oatmeal

Protein: ~27g | Prep Time: 2 min | Cook Time: 5 min | Servings: 1

Ingredients:

• ½ cup rolled oats
• 1 cup unsweetened almond milk
• 1 scoop (30g) vanilla protein powder
• 2 tbsp natural almond butter
• 1 medium banana, sliced
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• 1 tbsp chia seeds

Instructions:

1. Cook oats in almond milk for 4–5 minutes until creamy.
2. Remove from heat; stir in protein powder, cinnamon, and ginger.
3. Top with almond butter, banana slices, and chia seeds.

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19. Black Bean & Egg Breakfast Burrito

Protein: ~30g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 1 large whole-grain tortilla
• 2 large eggs, scrambled
• ½ cup canned black beans, rinsed
• ¼ cup fresh tomato salsa
• ¼ ripe avocado, sliced
• 2 tbsp plain Greek yogurt
• 1 cup baby spinach
• ½ tsp ground cumin
• ¼ tsp smoked paprika
• Salt and black pepper to taste

Instructions:

1. Warm black beans with cumin and paprika. Scramble eggs.
2. Warm tortilla; layer spinach, eggs, beans, salsa, avocado, and Greek yogurt.
3. Roll tightly and slice in half.

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20. Pumpkin Seed & Spinach Protein Omelette

Protein: ~28g | Prep Time: 5 min | Cook Time: 8 min | Servings: 1

Ingredients:

• 3 large eggs
• 2 tbsp low-fat milk
• 1 cup baby spinach
• 2 tbsp pumpkin seeds
• ¼ cup cherry tomatoes, halved
• 1 tbsp fresh basil, torn
• 1 tsp extra-virgin olive oil
• Salt and black pepper to taste

Instructions:

1. Whisk eggs with milk, salt, and pepper.
2. Sauté tomatoes and spinach in olive oil until wilted.
3. Pour egg mixture over vegetables. Lift edges to allow uncooked egg to flow underneath.
4. Scatter pumpkin seeds and basil over one half; fold and serve.

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21. Tempeh Scramble with Turmeric & Kale

Protein: ~28g | Prep Time: 5 min | Cook Time: 12 min | Servings: 1

Ingredients:

• 4 oz tempeh, crumbled
• 1 cup kale, chopped
• ¼ cup red bell pepper, diced
• 2 tbsp nutritional yeast
• 1 tsp ground turmeric
• ½ tsp ground cumin
• ¼ tsp garlic powder
• 1 tsp extra-virgin olive oil
• 1 tbsp low-sodium tamari
• Lemon wedge for serving

Instructions:

1. Cook crumbled tempeh in olive oil for 3–4 minutes until lightly browned.
2. Add bell pepper and kale; cook until wilted.
3. Stir in turmeric, cumin, garlic powder, nutritional yeast, and tamari. Cook 1–2 more minutes.
4. Serve with a lemon wedge.

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22. Miso Soup with Tofu & Soft-Boiled Eggs

Protein: ~27g | Prep Time: 5 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 2 cups water
• 1½ tbsp white miso paste
• 4 oz firm tofu, cubed
• 2 large eggs, soft-boiled
• 1 sheet nori, cut into strips
• 2 green onions, sliced
• ½ tsp sesame oil
• 1 tsp fresh ginger, grated

Instructions:

1. Bring water to a gentle simmer. Whisk in miso paste.
2. Add tofu and ginger; simmer 3–4 minutes.
3. Soft-boil eggs (6–7 minutes), peel, and halve.
4. Serve soup topped with eggs, nori, green onions, and sesame oil.

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23. Chicken & Sweet Potato Breakfast Bowl

Protein: ~35g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 4 oz boneless, skinless chicken breast, diced
• ½ cup sweet potato, diced and roasted
• 1 cup baby spinach
• ¼ cup red onion, sliced
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ½ tsp ground turmeric
• ½ tsp smoked paprika
• 1 tbsp tahini
• Lemon juice to taste

Instructions:

1. Roast sweet potato at 400°F (200°C) for 15–18 minutes.
2. Season and cook diced chicken in olive oil for 5–6 minutes.
3. Add garlic, onion, and spinach; cook until wilted.
4. Assemble bowl with sweet potato and chicken mixture. Drizzle with tahini and lemon.

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24. Flaxseed & Blueberry Protein Muffins

Protein: ~26g per 2 muffins | Prep Time: 10 min | Cook Time: 22 min | Makes: 12

Ingredients:

• 1 cup whole wheat flour
• ½ cup ground flaxseed
• 1 scoop (30g) vanilla protein powder
• 1 tsp baking powder
• ½ tsp baking soda
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• 2 large eggs
• ¾ cup plain Greek yogurt
• ¼ cup raw honey
• ¼ cup unsweetened almond milk
• 1 tsp vanilla extract
• 1 cup fresh or frozen blueberries

Instructions:

1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin.
2. Whisk dry ingredients. In a separate bowl, whisk wet ingredients.
3. Combine wet and dry; fold in blueberries.
4. Fill muffin cups and bake 20–22 minutes until a toothpick comes out clean.

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25. Smoked Mackerel & Cucumber Rice Cakes

Protein: ~26g | Prep Time: 8 min | Servings: 1

Ingredients:

• 4 plain rice cakes
• 4 oz smoked mackerel fillet, flaked
• 2 tbsp plain Greek yogurt
• 1 tsp lemon juice
• 1 tsp fresh dill, chopped
• ½ cucumber, thinly sliced
• ¼ tsp black pepper
• Capers for topping (optional)

Instructions:

1. Mix flaked mackerel with Greek yogurt, lemon juice, dill, and black pepper.
2. Top each rice cake with cucumber slices, then the mackerel mixture.
3. Garnish with capers if using.

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PART TWO: LUNCH RECIPES (25g+ Protein)

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26. Grilled Salmon Salad with Lemon-Tahini Dressing

Protein: ~35g | Prep Time: 10 min | Cook Time: 12 min | Servings: 1

Ingredients:

• 5 oz wild-caught salmon fillet
• 3 cups mixed greens
• ½ cup cherry tomatoes, halved
• ¼ cucumber, sliced
• ¼ avocado, sliced
• 2 tbsp pumpkin seeds
• Lemon-Tahini Dressing: 2 tbsp tahini, 2 tbsp lemon juice, 1 clove garlic (minced), 1 tsp olive oil, 2–3 tbsp water, salt and pepper

Instructions:

1. Season and grill or pan-sear salmon for 4–5 minutes per side. Flake.
2. Whisk dressing ingredients together.
3. Assemble salad with all ingredients. Top with salmon and drizzle with dressing.

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27. Turmeric Chicken & Quinoa Bowl

Protein: ~40g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 5 oz boneless, skinless chicken breast
• ½ cup dry quinoa
• 1 cup broccoli florets
• ½ cup red bell pepper, sliced
• 1 tsp ground turmeric
• ½ tsp ground ginger
• 1 clove garlic, minced
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and lemon wedge for serving

Instructions:

1. Marinate chicken in turmeric, ginger, garlic, olive oil, salt, and pepper.
2. Cook quinoa. Roast broccoli and bell pepper at 400°F (200°C) for 15 minutes.
3. Grill or pan-cook chicken for 5–6 minutes per side. Slice.
4. Assemble bowl with quinoa, vegetables, and chicken. Garnish with cilantro and lemon.

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28. Lentil & Roasted Vegetable Soup

Protein: ~26g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 1 cup green or brown lentils, rinsed
• 1 medium carrot, diced
• 1 stalk celery, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium broth
• 1 tsp ground cumin
• 1 tsp ground turmeric
• ½ tsp smoked paprika
• 1 tbsp extra-virgin olive oil
• 2 cups baby spinach
• Salt, pepper, and lemon juice to taste

Instructions:

1. Sauté onion, carrot, and celery in olive oil for 5 minutes. Add garlic and spices.
2. Add lentils, tomatoes, and broth. Simmer 25–30 minutes.
3. Stir in spinach; season with salt, pepper, and lemon.

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29. Tuna Niçoise Salad

Protein: ~38g | Prep Time: 15 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 1 can (5 oz) wild-caught tuna in olive oil, drained
• 2 large eggs, hard-boiled and halved
• 1 cup green beans, blanched
• ½ cup cherry tomatoes, halved
• ¼ cup Kalamata olives
• 2 cups mixed greens
• ½ cup baby potatoes, boiled and halved
• Dressing: 2 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp Dijon mustard, 1 clove garlic, salt and pepper

Instructions:

1. Blanch green beans for 3 minutes; transfer to ice bath.
2. Whisk dressing ingredients together.
3. Arrange all ingredients on a plate and drizzle with dressing.

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30. Chickpea & Spinach Stew with Poached Egg

Protein: ~28g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 1 can (15 oz) chickpeas, rinsed
• 2 cups baby spinach
• 1 can (14 oz) diced tomatoes
• 2 cloves garlic, minced
• ½ yellow onion, diced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp ground turmeric
• 1 tbsp extra-virgin olive oil
• 2 large eggs
• Salt, pepper, and lemon juice to taste

Instructions:

1. Sauté onion in olive oil. Add garlic and spices. Add chickpeas, tomatoes; simmer 10 minutes.
2. Stir in spinach. Create two wells; crack eggs in. Cover and cook 3–4 minutes.
3. Season with salt, pepper, and lemon.

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31. Turkey & Avocado Lettuce Wraps

Protein: ~30g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 4 oz lean ground turkey
• 4 large butter lettuce leaves
• ½ avocado, diced
• ¼ cup shredded carrots
• ¼ cup cucumber, julienned
• 2 tbsp fresh mint
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• 1 tbsp low-sodium tamari
• 1 tsp sesame oil
• ½ tsp red pepper flakes

Instructions:

1. Cook turkey with garlic, ginger, tamari, sesame oil, and red pepper flakes until browned.
2. Fill lettuce leaves with turkey mixture, avocado, carrots, cucumber, and mint.

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32. Sardine & White Bean Salad

Protein: ~32g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 can (3.75 oz) wild-caught sardines in olive oil
• 1 cup canned white beans, rinsed
• 2 cups arugula
• ¼ cup cherry tomatoes, halved
• 2 tbsp red onion, diced
• 1 tbsp capers
• 2 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 clove garlic, minced
• 1 tbsp fresh parsley

Instructions:

1. Whisk olive oil, lemon juice, garlic, salt, and pepper. Toss with white beans.
2. Add arugula, tomatoes, red onion, and capers. Toss gently.
3. Arrange sardines on top. Garnish with parsley.

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33. Miso-Glazed Cod with Brown Rice & Bok Choy

Protein: ~35g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 5 oz cod fillet
• ¾ cup cooked brown rice
• 2 cups bok choy, halved
• Miso Glaze: 1 tbsp white miso, 1 tbsp tamari, 1 tsp honey, 1 tsp sesame oil, 1 tsp rice vinegar, 1 tsp fresh ginger

Instructions:

1. Whisk miso glaze. Brush over cod and roast at 400°F (200°C) for 12–15 minutes.
2. Sauté bok choy for 3–4 minutes.
3. Serve cod over brown rice with bok choy.

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34. Spicy Tuna Poke Bowl

Protein: ~35g | Prep Time: 15 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 4 oz sushi-grade ahi tuna, diced
• ¾ cup cooked brown rice
• ½ avocado, sliced
• ½ cup edamame
• ¼ cup shredded red cabbage
• ¼ cucumber, sliced
• 1 tbsp tamari, 1 tsp sesame oil, 1 tsp sriracha, 1 tsp rice vinegar, 1 tsp fresh ginger

Instructions:

1. Toss tuna with tamari, sesame oil, sriracha, rice vinegar, and ginger. Marinate 5 minutes.
2. Assemble bowl with rice, avocado, edamame, cabbage, and cucumber.
3. Place marinated tuna in the centre. Garnish with sesame seeds and green onions.

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35. Moroccan Spiced Chicken & Chickpea Stew

Protein: ~38g | Prep Time: 15 min | Cook Time: 30 min | Servings: 2

Ingredients:

• 8 oz boneless chicken thighs, cubed
• 1 can (15 oz) chickpeas, rinsed
• 1 can (14 oz) diced tomatoes
• 1 cup low-sodium chicken broth
• 1 medium carrot, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp each: cumin, turmeric, cinnamon, smoked paprika
• ¼ tsp ground ginger
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and lemon for serving

Instructions:

1. Brown chicken in olive oil. Add onion, carrot, garlic, and spices.
2. Add chickpeas, tomatoes, and broth. Simmer 20 minutes.
3. Season and garnish with cilantro and lemon.

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36. Shrimp & Mango Avocado Salad

Protein: ~30g | Prep Time: 10 min | Cook Time: 5 min | Servings: 1

Ingredients:

• 5 oz large shrimp, peeled and deveined
• ½ ripe mango, diced
• ½ avocado, diced
• 2 cups mixed greens
• ¼ cup red onion, sliced
• 1 tbsp fresh cilantro
• 1 tbsp lime juice
• 1 tsp extra-virgin olive oil
• ½ tsp chilli flakes

Instructions:

1. Season and cook shrimp in olive oil for 1–2 minutes per side.
2. Combine greens, mango, avocado, and red onion. Top with shrimp.
3. Drizzle with lime juice and garnish with cilantro.

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37. Lemon Herb Chicken & Farro Salad

Protein: ~38g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Ingredients:

• 5 oz chicken breast, grilled and sliced
• ½ cup dry farro (yields ~1 cup cooked)
• 1 cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ¼ cup Kalamata olives, halved
• 2 tbsp each fresh parsley and mint
• Dressing: 2 tbsp olive oil, 2 tbsp lemon juice, 1 tsp lemon zest, 1 clove garlic, salt and pepper

Instructions:

1. Cook farro for 20–25 minutes. Cool slightly.
2. Whisk dressing. Combine farro, tomatoes, cucumber, olives, and herbs. Toss with dressing.
3. Top with sliced chicken.

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38. Edamame & Tofu Buddha Bowl

Protein: ~28g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 4 oz firm tofu, pressed and cubed
• ½ cup shelled edamame
• ½ cup cooked brown rice
• 1 cup kale, massaged with olive oil
• ½ cup shredded purple cabbage
• ¼ cup shredded carrots
• Ginger-Miso Dressing: 1 tbsp white miso, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tsp fresh ginger, 1 tsp honey, 1–2 tbsp water

Instructions:

1. Bake tofu at 400°F (200°C) for 20 minutes until golden.
2. Whisk dressing. Assemble bowl with all ingredients.
3. Top with tofu and drizzle with dressing.

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39. Greek Chicken Souvlaki Wrap

Protein: ~38g | Prep Time: 15 min | Cook Time: 12 min | Servings: 1

Ingredients:

• 5 oz chicken breast, cut into chunks
• 1 large whole-wheat pita
• ½ cup cucumber, diced
• ½ cup cherry tomatoes, halved
• ¼ cup red onion, sliced
• 1 cup shredded romaine lettuce
• Marinade: 1 tbsp olive oil, 1 tbsp lemon juice, 1 clove garlic, 1 tsp dried oregano, ½ tsp cumin
• Tzatziki: ¼ cup Greek yogurt, ¼ cucumber (grated), 1 clove garlic, 1 tbsp lemon juice, 1 tbsp fresh dill

Instructions:

1. Marinate chicken; grill or pan-cook for 10–12 minutes. Mix tzatziki.
2. Warm pita; spread tzatziki. Layer lettuce, tomatoes, cucumber, onion, and chicken.
3. Roll up tightly.

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40. Walnut & Pomegranate Chicken Salad

Protein: ~35g | Prep Time: 10 min | Servings: 1

Ingredients:

• 5 oz cooked chicken breast, diced
• 3 cups mixed greens
• ¼ cup pomegranate arils
• ¼ cup raw walnuts, chopped
• 2 tbsp crumbled feta cheese
• ¼ cup cucumber, sliced
• Dressing: 2 tbsp olive oil, 1 tbsp pomegranate molasses, 1 tsp honey, salt and pepper

Instructions:

1. Whisk dressing. Arrange greens on a plate.
2. Top with chicken, pomegranate, walnuts, feta, and cucumber.
3. Drizzle with dressing.

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41. Teriyaki Salmon Rice Bowl

Protein: ~36g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 5 oz salmon fillet
• ¾ cup cooked brown rice
• 1 cup steamed broccoli
• ½ cup edamame
• Teriyaki Glaze: 2 tbsp tamari, 1 tbsp honey, 1 tsp rice vinegar, 1 tsp sesame oil, 1 tsp fresh ginger, 1 clove garlic

Instructions:

1. Simmer glaze for 2–3 minutes. Brush over salmon; pan-sear or bake at 400°F for 10–12 minutes.
2. Assemble bowl with rice, broccoli, and edamame. Top with salmon and remaining glaze.

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42. Cauliflower & Lentil Curry

Protein: ~26g | Prep Time: 10 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 1 cup red lentils, rinsed
• 2 cups cauliflower florets
• 1 can (14 oz) light coconut milk
• 1 cup low-sodium vegetable broth
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1½ tsp ground turmeric
• 1 tsp each: cumin, coriander
• ½ tsp garam masala
• 1 tbsp extra-virgin olive oil
• 2 cups baby spinach
• Salt, pepper, and lemon juice to taste

Instructions:

1. Sauté onion, garlic, and ginger. Add spices; stir 30 seconds.
2. Add lentils, cauliflower, coconut milk, and broth. Simmer 20 minutes.
3. Stir in spinach. Season with salt, pepper, and lemon.

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43. Stuffed Bell Peppers with Turkey & Quinoa

Protein: ~32g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 2 large bell peppers, halved and seeded
• 6 oz lean ground turkey
• ½ cup cooked quinoa
• 1 can (14 oz) diced tomatoes, drained
• ½ cup black beans, rinsed
• ½ tsp each: cumin, smoked paprika, turmeric
• 1 clove garlic, minced
• ¼ cup red onion, diced
• 1 tsp extra-virgin olive oil
• Fresh cilantro for garnish

Instructions:

1. Preheat oven to 375°F (190°C). Cook onion, garlic, and turkey in olive oil.
2. Stir in tomatoes, black beans, quinoa, and spices. Season.
3. Stuff peppers; bake 25–30 minutes. Garnish with cilantro.

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44. Prawn & Vegetable Noodle Soup

Protein: ~28g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 4 oz large prawns, peeled and deveined
• 2 oz rice noodles
• 2 cups low-sodium broth
• 1 cup bok choy, sliced
• ½ cup shredded carrots
• 2 mushrooms, sliced
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• ½ tsp ground turmeric
• 1 tbsp low-sodium tamari
• 1 tsp sesame oil
• Fresh cilantro and lime for serving

Instructions:

1. Cook noodles; drain and set aside.
2. Simmer broth with garlic, ginger, and turmeric. Add mushrooms and carrots for 3 minutes.
3. Add prawns and bok choy; cook 3–4 minutes. Stir in tamari and sesame oil.
4. Divide noodles into bowls; ladle soup over. Garnish with cilantro and lime.

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45. Egg Salad Stuffed Avocado

Protein: ~26g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 3 large eggs, hard-boiled
• 1 ripe avocado, halved and pitted
• 1 tbsp plain Greek yogurt
• 1 tsp Dijon mustard
• 1 tbsp each fresh chives and dill
• 1 tsp lemon juice
• ¼ tsp smoked paprika
• Salt and black pepper to taste

Instructions:

1. Chop hard-boiled eggs. Mix with Greek yogurt, mustard, herbs, lemon juice, salt, and pepper.
2. Fill avocado halves with egg salad. Sprinkle with paprika.

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46. Black Bean & Roasted Pepper Burrito Bowl

Protein: ~28g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• ½ cup canned black beans, rinsed
• ½ cup brown rice, cooked
• ½ cup roasted bell peppers
• ½ cup corn
• ¼ avocado, sliced
• ¼ cup fresh tomato salsa
• 2 tbsp plain Greek yogurt
• 1 tbsp lime juice
• ½ tsp cumin, ½ tsp smoked paprika
• 1 cup shredded romaine lettuce
• Fresh cilantro for garnish

Instructions:

1. Warm black beans with cumin and paprika. Roast bell peppers at 425°F for 10 minutes.
2. Assemble bowl: rice, lettuce, beans, peppers, and corn.
3. Top with avocado, salsa, and Greek yogurt. Drizzle with lime juice.

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47. Salmon & Cucumber Sushi Rolls (Brown Rice)

Protein: ~28g | Prep Time: 20 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 3 oz sushi-grade salmon, sliced
• 1 cup cooked sushi-style brown rice (seasoned with rice vinegar, honey, and salt)
• 2 sheets nori
• ½ avocado, sliced
• ½ cucumber, julienned
• 1 tsp sesame seeds
• Low-sodium tamari and pickled ginger for serving

Instructions:

1. Spread rice over nori, leaving a 1-inch border. Arrange salmon, avocado, and cucumber.
2. Roll tightly; seal with water. Slice into 6–8 pieces.
3. Serve with tamari and pickled ginger.

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48. Roasted Beet & Goat Cheese Salad with Walnuts

Protein: ~26g | Prep Time: 10 min | Cook Time: 40 min | Servings: 1

Ingredients:

• 2 medium beets, roasted and sliced
• 2 oz goat cheese, crumbled
• ¼ cup raw walnuts, chopped
• 3 cups arugula
• ¼ cup red onion, sliced
• 3 oz grilled chicken or ¼ cup hemp seeds (for protein)
• Dressing: 2 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp Dijon mustard, 1 tsp honey

Instructions:

1. Roast beets at 400°F (200°C) for 35–40 minutes. Cool, peel, and slice.
2. Whisk dressing. Arrange arugula, beets, goat cheese, walnuts, and onion.
3. Add chicken or hemp seeds. Drizzle with dressing.

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49. Smoked Salmon & Cream Cheese Bagel Thin

Protein: ~27g | Prep Time: 5 min | Servings: 1

Ingredients:

• 1 whole-grain bagel thin
• 3 oz wild-caught smoked salmon
• 2 tbsp light cream cheese or labneh
• ¼ avocado, sliced
• 2 tbsp red onion, sliced
• 1 tbsp capers
• Fresh dill, black pepper, and lemon juice to taste

Instructions:

1. Toast the bagel thin. Spread cream cheese on both halves.
2. Layer smoked salmon, avocado, red onion, capers, and dill.
3. Season with black pepper and lemon.

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50. Beef & Broccoli Stir-Fry with Brown Rice

Protein: ~35g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 4 oz lean beef sirloin, thinly sliced
• 2 cups broccoli florets
• ½ cup sliced mushrooms
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• ¾ cup cooked brown rice
• 1 tbsp tamari
• 1 tsp sesame oil
• ½ tsp red pepper flakes
• Sesame seeds and green onions for garnish

Instructions:

1. Stir-fry beef in avocado oil for 2–3 minutes. Remove and set aside.
2. Stir-fry broccoli and mushrooms for 4–5 minutes. Add garlic and ginger.
3. Return beef; add tamari, sesame oil, and red pepper flakes. Toss and cook 1 minute.
4. Serve over brown rice; garnish with sesame seeds and green onions.

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PART THREE: DINNER RECIPES (25g+ Protein)

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51. Herb-Crusted Baked Salmon with Roasted Asparagus

Protein: ~38g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz wild-caught salmon fillet
• 1 bunch asparagus, trimmed
• 2 tbsp each fresh parsley, dill, and chives, finely chopped
• 1 clove garlic, minced
• 1 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tsp lemon zest
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Mix herbs, garlic, olive oil, lemon juice, and zest into a paste.
2. Press herb paste over salmon. Toss asparagus with olive oil, salt, and pepper.
3. Bake salmon and asparagus together for 15–18 minutes.

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52. Turmeric & Ginger Chicken Thighs with Roasted Sweet Potato

Protein: ~36g | Prep Time: 10 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 4 bone-in chicken thighs (about 12 oz meat)
• 1 large sweet potato, cubed
• 1 tsp each: turmeric, ginger, smoked paprika, cumin
• 3 cloves garlic, minced
• 2 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• Salt and black pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Preheat oven to 425°F (220°C). Make spice paste with turmeric, ginger, paprika, cumin, garlic, olive oil, and lemon.
2. Rub paste over chicken. Toss sweet potato with olive oil, salt, and pepper.
3. Roast chicken on a rack with sweet potato around it for 30–35 minutes until golden.

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53. Mediterranean Baked Cod with Olives & Tomatoes

Protein: ~32g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz cod fillet
• 1 cup cherry tomatoes, halved
• ¼ cup Kalamata olives, pitted
• 2 cloves garlic, sliced
• ¼ cup red onion, sliced
• 2 tbsp extra-virgin olive oil
• 1 tbsp capers
• 1 tsp dried oregano
• ½ tsp red pepper flakes
• Fresh basil and lemon for serving

Instructions:

1. Preheat oven to 400°F (200°C). Combine tomatoes, olives, garlic, onion, capers, olive oil, oregano, and red pepper flakes in a baking dish.
2. Nestle cod in the centre. Season with salt and pepper.
3. Bake 18–20 minutes. Garnish with basil and lemon.

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54. Lemon Garlic Prawn Pasta with Whole Wheat Linguine

Protein: ~32g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 5 oz large prawns, peeled and deveined
• 2 oz dry whole wheat linguine
• 3 cloves garlic, sliced
• ½ tsp red pepper flakes
• 2 tbsp extra-virgin olive oil
• ¼ cup dry white wine or chicken broth
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 2 tbsp fresh parsley
• 1 cup baby spinach (optional)

Instructions:

1. Cook linguine until al dente; reserve ¼ cup pasta water.
2. Sauté garlic and red pepper flakes in olive oil. Add prawns; cook 1–2 minutes per side.
3. Add wine or broth. Add pasta, lemon juice, zest, and pasta water. Toss.
4. Stir in spinach until wilted. Garnish with parsley.

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55. Thai Green Curry with Chicken & Vegetables

Protein: ~35g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 10 oz boneless chicken breast, sliced
• 1 can (14 oz) light coconut milk
• 2 tbsp green curry paste
• 1 cup broccoli florets
• 1 cup zucchini, sliced
• ½ cup snap peas
• 1 red bell pepper, sliced
• 1 tsp fish sauce
• 1 tsp coconut sugar
• 1 tbsp lime juice
• Fresh basil and lime for serving
• 1 cup cooked brown rice per serving

Instructions:

1. Stir-fry curry paste in a splash of coconut milk for 1–2 minutes. Add remaining coconut milk.
2. Add chicken; cook 5–6 minutes. Add vegetables; simmer 5 more minutes.
3. Season with fish sauce, coconut sugar, and lime. Serve over brown rice.

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56. Walnut-Crusted Baked Halibut

Protein: ~38g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 6 oz halibut fillet
• ¼ cup raw walnuts, finely chopped
• 1 tbsp whole-grain mustard
• 1 tbsp fresh parsley, chopped
• 1 tsp lemon zest
• 1 tsp extra-virgin olive oil
• Salt and black pepper to taste
• Steamed broccoli and lemon for serving

Instructions:

1. Preheat oven to 400°F (200°C). Mix walnuts, parsley, lemon zest, and olive oil.
2. Spread mustard over halibut; press walnut mixture on top.
3. Bake 12–15 minutes until cooked through and crust is golden.

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57. Tofu & Vegetable Red Curry

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 10 oz firm tofu, pressed and cubed
• 1 can (14 oz) light coconut milk
• 2 tbsp red curry paste
• 1 cup sweet potato, cubed
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 tbsp coconut sugar
• 1 tbsp tamari
• 1 tbsp lime juice
• Fresh basil and lime for serving

Instructions:

1. Bake tofu at 400°F (200°C) for 20 minutes until golden.
2. Stir-fry curry paste in coconut milk. Add remaining coconut milk and sweet potato; cook 8 minutes.
3. Add broccoli and bell pepper; cook 5 minutes. Add tofu, coconut sugar, tamari, and lime.

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58. Garlic Butter Shrimp with Cauliflower Rice

Protein: ~30g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 5 oz large shrimp, peeled and deveined
• 2 cups cauliflower rice
• 3 cloves garlic, minced
• 1 tbsp extra-virgin olive oil
• 1 tbsp unsalted butter
• ¼ tsp red pepper flakes
• 1 tbsp lemon juice
• 2 tbsp fresh parsley

Instructions:

1. Cook cauliflower rice in olive oil for 5–6 minutes. Season and set aside.
2. Melt butter in the same pan. Add garlic and red pepper flakes; cook 30 seconds.
3. Add shrimp; cook 1–2 minutes per side. Add lemon juice and parsley.
4. Serve shrimp over cauliflower rice.

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59. Beef & Vegetable Anti-Inflammatory Stew

Protein: ~35g | Prep Time: 15 min | Cook Time: 1.5 hours | Servings: 4

Ingredients:

• 1.5 lbs lean beef stew meat, cubed
• 2 medium carrots, sliced
• 2 stalks celery, sliced
• 1 medium parsnip, diced
• 1 cup mushrooms, quartered
• 1 yellow onion, diced
• 4 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 3 cups low-sodium beef broth
• 1 tsp ground turmeric
• 1 tsp each dried thyme and rosemary
• 2 tbsp extra-virgin olive oil
• 2 cups baby spinach

Instructions:

1. Brown beef in batches in olive oil. Remove and set aside.
2. Sauté onion, carrots, and celery. Add garlic and spices.
3. Return beef; add tomatoes, broth, parsnip, and mushrooms. Simmer 1 hour.
4. Stir in spinach; season with salt and pepper.

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60. Lentil & Spinach Dal

Protein: ~26g | Prep Time: 10 min | Cook Time: 30 min | Servings: 2

Ingredients:

• 1 cup red lentils, rinsed
• 3 cups water or vegetable broth
• 2 cups baby spinach
• 1 can (14 oz) diced tomatoes
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 1 tsp ground turmeric
• 1 tsp each: cumin, coriander
• ½ tsp garam masala
• 1 tbsp extra-virgin olive oil
• Salt, pepper, and lemon juice to taste

Instructions:

1. Sauté onion, garlic, and ginger. Add spices; stir 30 seconds.
2. Add lentils, tomatoes, and broth. Simmer 20–25 minutes.
3. Stir in spinach. Season with salt, pepper, and lemon.

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61. Salmon Tacos with Mango Salsa & Cabbage Slaw

Protein: ~32g | Prep Time: 15 min | Cook Time: 10 min | Servings: 2

Ingredients:

• 8 oz wild-caught salmon fillet
• 4 small corn tortillas
• Mango Salsa: ½ mango (diced), ¼ red onion (diced), 1 jalapeño (minced), 2 tbsp cilantro, 1 tbsp lime juice
• Cabbage Slaw: 1 cup shredded red cabbage, 1 tbsp lime juice, 1 tsp honey, pinch of salt
• ¼ avocado, sliced
• 1 tsp chilli powder
• 1 tsp cumin

Instructions:

1. Season salmon with chilli powder, cumin, salt, and pepper. Pan-sear 4–5 minutes per side; flake.
2. Mix mango salsa and toss cabbage slaw.
3. Fill warm tortillas with salmon, slaw, mango salsa, and avocado.

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62. Stuffed Portobello Mushrooms with Turkey & Quinoa

Protein: ~30g | Prep Time: 15 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 4 large portobello mushroom caps
• 6 oz lean ground turkey
• ½ cup cooked quinoa
• ½ cup baby spinach, chopped
• ¼ cup sun-dried tomatoes, chopped
• 2 cloves garlic, minced
• 1 tsp dried oregano
• ½ tsp ground turmeric
• 1 tbsp extra-virgin olive oil
• 2 tbsp crumbled feta cheese
• Fresh basil for garnish

Instructions:

1. Preheat oven to 375°F (190°C). Brush mushrooms with olive oil; place gill-side up.
2. Cook turkey with garlic, oregano, and turmeric. Stir in quinoa, spinach, and sun-dried tomatoes.
3. Fill mushroom caps with turkey mixture; top with feta.
4. Bake 20 minutes. Garnish with basil.

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63. Seared Tuna Steak with Edamame & Sesame Salad

Protein: ~40g | Prep Time: 10 min | Cook Time: 5 min | Servings: 1

Ingredients:

• 6 oz sushi-grade ahi tuna steak
• 1 cup shelled edamame
• 2 cups mixed greens
• ½ cup shredded red cabbage
• ¼ cup shredded carrots
• 1 tbsp sesame seeds
• Sesame-Ginger Dressing: 1 tbsp sesame oil, 1 tbsp tamari, 1 tbsp rice vinegar, 1 tsp fresh ginger, 1 tsp honey

Instructions:

1. Coat tuna with sesame seeds. Sear in a very hot cast-iron skillet for 60–90 seconds per side.
2. Whisk dressing. Toss greens, edamame, cabbage, and carrots with dressing.
3. Slice tuna and serve over salad.

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64. Chicken & Vegetable Sheet Pan Dinner

Protein: ~38g | Prep Time: 10 min | Cook Time: 30 min | Servings: 2

Ingredients:

• 10 oz boneless, skinless chicken breast
• 1 cup broccoli florets
• 1 cup Brussels sprouts, halved
• 1 medium sweet potato, cubed
• 1 red bell pepper, sliced
• 3 cloves garlic, minced
• 3 tbsp extra-virgin olive oil
• 1 tsp each: turmeric, smoked paprika, dried oregano
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C). Toss vegetables with 2 tbsp olive oil and spices.
2. Season chicken with remaining olive oil, salt, pepper, and turmeric.
3. Spread vegetables on a baking sheet; nestle chicken among them.
4. Roast 25–30 minutes until chicken is cooked through and vegetables are caramelised.

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65. Pesto Salmon with Roasted Cherry Tomatoes

Protein: ~36g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz wild-caught salmon fillet
• 2 tbsp basil pesto
• 1 cup cherry tomatoes
• 1 cup cooked whole wheat pasta or zucchini noodles
• 1 tbsp extra-virgin olive oil
• Fresh basil for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Spread pesto over salmon.
2. Toss tomatoes with olive oil, salt, and pepper. Arrange around salmon.
3. Bake 15–18 minutes. Serve over pasta or zucchini noodles with roasted tomatoes.

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66. Turkey Meatballs in Marinara with Zucchini Noodles

Protein: ~35g | Prep Time: 20 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 10 oz lean ground turkey
• 1 egg
• 2 tbsp almond flour
• 2 cloves garlic, minced
• 1 tbsp fresh parsley
• ½ tsp each: dried oregano, fennel seeds
• Marinara: 1 can (28 oz) crushed tomatoes, 3 cloves garlic, 1 tsp each dried basil and oregano, 1 tbsp olive oil
• 3 medium zucchini, spiralised

Instructions:

1. Mix turkey, egg, almond flour, garlic, parsley, oregano, and fennel. Form 12–14 meatballs.
2. Brown meatballs in olive oil. Make marinara; simmer meatballs in sauce 10 minutes.
3. Briefly sauté zucchini noodles. Serve meatballs and marinara over zucchini noodles.

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67. Slow Cooker Chicken Bone Broth Soup

Protein: ~30g | Prep Time: 15 min | Cook Time: 6–8 hours | Servings: 4

Ingredients:

• 1.5 lbs bone-in chicken pieces
• 2 medium carrots, sliced
• 3 stalks celery, sliced
• 1 yellow onion, quartered
• 4 cloves garlic, smashed
• 1-inch piece fresh ginger, sliced
• 1 tsp ground turmeric
• 1 tsp dried thyme
• 6 cups water
• 2 tbsp apple cider vinegar
• Salt and black pepper to taste

Instructions:

1. Place all ingredients in a slow cooker. Cook on low for 6–8 hours.
2. Remove chicken; shred meat and discard bones. Return to soup.
3. Season with salt and pepper. Serve garnished with fresh parsley.

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68. Grilled Swordfish with Olive Tapenade

Protein: ~38g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 6 oz swordfish steak
• Olive Tapenade: ¼ cup Kalamata olives, 1 tbsp capers, 1 clove garlic, 1 tbsp fresh parsley, 1 tbsp olive oil, 1 tsp lemon juice
• 1 tbsp extra-virgin olive oil
• Salt and black pepper to taste
• Grilled zucchini and lemon for serving

Instructions:

1. Pulse tapenade ingredients in a food processor until coarsely chopped.
2. Brush swordfish with olive oil; season with salt and pepper.
3. Grill over high heat for 4–5 minutes per side.
4. Top with olive tapenade; serve with grilled zucchini and lemon.

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69. Chicken & Kale Soup with White Beans

Protein: ~35g | Prep Time: 15 min | Cook Time: 30 min | Servings: 3

Ingredients:

• 10 oz boneless, skinless chicken breast
• 1 can (15 oz) white beans, rinsed
• 2 cups kale, chopped
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium chicken broth
• 1 medium carrot, diced
• 2 stalks celery, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp each dried thyme and rosemary
• 1 tbsp extra-virgin olive oil
• Salt, pepper, and lemon juice to taste

Instructions:

1. Sauté onion, carrot, and celery. Add garlic and herbs.
2. Add whole chicken, tomatoes, white beans, and broth. Simmer 20 minutes.
3. Remove chicken, shred, and return to pot. Add kale; cook 5 more minutes. Season.

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70. Sesame Ginger Baked Chicken Breast

Protein: ~40g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Ingredients:

• 6 oz boneless, skinless chicken breast
• 1 tbsp sesame oil
• 1 tbsp low-sodium tamari
• 1 tbsp honey
• 1 tsp fresh ginger, grated
• 1 clove garlic, minced
• 1 tsp rice vinegar
• ½ tsp red pepper flakes
• Sesame seeds and green onions for garnish

Instructions:

1. Whisk sesame oil, tamari, honey, ginger, garlic, rice vinegar, and red pepper flakes.
2. Marinate chicken for at least 20 minutes.
3. Bake at 400°F (200°C) for 22–25 minutes until internal temperature reaches 165°F (74°C).
4. Rest 5 minutes; slice. Garnish with sesame seeds and green onions.

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71. Baked Mackerel with Roasted Root Vegetables

Protein: ~32g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Ingredients:

• 6 oz fresh mackerel fillet
• 1 medium parsnip, cubed
• 1 medium carrot, cubed
• ½ medium beet, cubed
• 1 tbsp extra-virgin olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tbsp lemon juice
• 1 tbsp fresh dill

Instructions:

1. Preheat oven to 400°F (200°C). Toss root vegetables with olive oil, cumin, paprika, salt, and pepper. Roast 15 minutes.
2. Push vegetables aside; place mackerel in centre. Drizzle with lemon juice; season.
3. Bake 10 more minutes. Garnish with fresh dill.

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72. Chickpea & Vegetable Tagine

Protein: ~26g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 2 cans (15 oz each) chickpeas, rinsed
• 1 can (14 oz) diced tomatoes
• 1 medium zucchini, diced
• 1 medium carrot, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 cup low-sodium vegetable broth
• 1 tsp each: cumin, turmeric, cinnamon, ginger
• ¼ tsp cayenne pepper
• 1 tbsp extra-virgin olive oil
• ¼ cup dried apricots, chopped
• Fresh cilantro for garnish

Instructions:

1. Sauté onion and carrot in olive oil. Add garlic and spices.
2. Add chickpeas, tomatoes, broth, zucchini, and apricots. Simmer 25 minutes.
3. Season with salt and pepper. Garnish with cilantro.

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73. Spiced Lamb Kofta with Tzatziki & Tabbouleh

Protein: ~35g | Prep Time: 20 min | Cook Time: 15 min | Servings: 2

Ingredients:

• 10 oz lean ground lamb
• 1 clove garlic, minced
• 1 tsp each: cumin, coriander, cinnamon, smoked paprika
• ¼ tsp cayenne pepper
• 2 tbsp fresh parsley, finely chopped
• Tabbouleh: ½ cup bulgur wheat (cooked), 1 cup fresh parsley, ¼ cup fresh mint, 2 tomatoes (diced), ¼ cucumber (diced), 2 tbsp olive oil, 2 tbsp lemon juice
• Tzatziki: ½ cup Greek yogurt, ¼ cucumber (grated and squeezed), 1 clove garlic, 1 tbsp lemon juice, 1 tbsp fresh dill

Instructions:

1. Mix lamb with garlic, spices, and parsley. Form into kofta shapes.
2. Grill or pan-cook for 12–15 minutes, turning occasionally.
3. Combine tabbouleh and tzatziki ingredients separately.
4. Serve kofta with tabbouleh and tzatziki.

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74. Wild Rice & Mushroom Stuffed Acorn Squash

Protein: ~26g | Prep Time: 15 min | Cook Time: 45 min | Servings: 2

Ingredients:

• 1 large acorn squash, halved and seeded
• ½ cup wild rice, cooked
• 1 cup cremini mushrooms, diced
• ½ cup white beans, rinsed
• ¼ cup dried cranberries
• ¼ cup raw walnuts, chopped
• 2 cloves garlic, minced
• ½ yellow onion, diced
• 1 tsp each dried thyme and sage
• 1 tbsp extra-virgin olive oil

Instructions:

1. Preheat oven to 400°F (200°C). Brush squash with olive oil; roast cut-side down for 30–35 minutes.
2. Sauté onion, garlic, and mushrooms. Stir in wild rice, white beans, cranberries, walnuts, thyme, and sage.
3. Fill squash halves with mixture; return to oven for 10 more minutes.

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75. Prawn & Avocado Ceviche Bowl

Protein: ~28g | Prep Time: 20 min | Marinate Time: 20 min | Servings: 1

Ingredients:

• 5 oz cooked prawns, roughly chopped
• ½ avocado, diced
• ½ cup cherry tomatoes, quartered
• ¼ cup cucumber, diced
• ¼ cup red onion, finely diced
• 1 jalapeño, seeded and minced
• 3 tbsp fresh lime juice
• 2 tbsp fresh cilantro
• Salt and black pepper to taste
• Corn tortilla chips or lettuce cups for serving

Instructions:

1. Combine prawns, tomatoes, cucumber, red onion, and jalapeño. Pour lime juice over; toss.
2. Marinate 15–20 minutes in the refrigerator.
3. Gently fold in avocado and cilantro. Season with salt and pepper.
4. Serve in lettuce cups or with corn tortilla chips.

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Complete Recipe Index

#	Recipe	Meal	Protein
1–25	Breakfast Recipes	Breakfast	25–35g
26–50	Lunch Recipes	Lunch	26–42g
51–75	Dinner Recipes	Dinner	26–40g

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These recipes are intended for general wellness purposes and do not constitute medical advice. Consult a registered dietitian or healthcare provider for personalised nutritional guidance.

Snacking has a complicated reputation in the nutrition world. Done poorly, it means reaching for ultra-processed foods that spike blood sugar, promote inflammation, and leave you hungrier than before. Done well, snacking is a strategic tool for maintaining stable energy, managing hunger between meals, and delivering a continuous supply of anti-inflammatory nutrients throughout the day.

The 26 snack recipes in this collection are built on a simple principle: every snack should do something meaningful for your body. Each one delivers at least 10 grams of protein alongside key anti-inflammatory ingredients — berries, nuts, seeds, Greek yogurt, turmeric, ginger, and more. Most take fewer than 10 minutes to prepare, and many can be made in batches for the week ahead.

What Makes a Snack Anti-Inflammatory?

Snack Component	Anti-Inflammatory Role
Greek yogurt & kefir	Probiotics reduce gut-derived inflammation
Nuts (walnuts, almonds, cashews)	ALA omega-3s, vitamin E, and polyphenols
Seeds (chia, hemp, pumpkin)	Omega-3s, zinc, and magnesium
Berries	Anthocyanins neutralise free radicals
Dark chocolate (70%+)	Flavanols reduce CRP and improve endothelial function
Turmeric & ginger	Curcumin and gingerols inhibit inflammatory pathways
Hummus (chickpeas)	Plant protein, fibre, and polyphenols
Hard-boiled eggs	Complete protein, choline, and lutein

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The Recipes

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1. Greek Yogurt with Honey, Walnuts & Cinnamon

Protein: ~17g | Prep Time: 3 min | Servings: 1

The simplest anti-inflammatory snack you can make. Greek yogurt is a nutritional powerhouse, and the combination of walnuts, honey, and cinnamon turns it into something truly special.

Ingredients:

• ¾ cup plain full-fat Greek yogurt
• 2 tbsp raw walnuts, roughly chopped
• 1 tsp raw honey
• ½ tsp ground cinnamon
• Pinch of ground ginger (optional)

Instructions:

1. Spoon the Greek yogurt into a small bowl.
2. Top with chopped walnuts.
3. Drizzle with honey.
4. Sprinkle with cinnamon and ginger if using.
5. Serve immediately.

Nutritional Highlights: Greek yogurt provides casein and whey protein plus probiotics; walnuts deliver ALA omega-3s; cinnamon helps regulate blood glucose.

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2. Hard-Boiled Eggs with Turmeric Dipping Salt

Protein: ~12g | Prep Time: 2 min | Cook Time: 10 min | Servings: 1

Hard-boiled eggs are the original portable protein snack. This version elevates them with a fragrant turmeric dipping salt.

Ingredients:

• 2 large eggs
• Turmeric Dipping Salt: ¼ tsp ground turmeric, ¼ tsp flaky sea salt, pinch of black pepper, pinch of smoked paprika

Instructions:

1. Place eggs in a saucepan, cover with cold water, and bring to a boil.
2. Once boiling, reduce heat and simmer for 9–10 minutes for fully set yolks.
3. Transfer to an ice bath for 5 minutes. Peel.
4. Mix the turmeric, salt, pepper, and paprika together on a small plate.
5. Dip the eggs in the turmeric salt before each bite.

Nutritional Highlights: Eggs provide complete protein, choline, and lutein; turmeric delivers curcumin; black pepper enhances curcumin absorption.

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3. Almond Butter & Banana Rice Cakes

Protein: ~10g | Prep Time: 3 min | Servings: 1

A satisfying combination of complex carbohydrates, healthy fats, and protein that provides sustained energy without inflammation.

Ingredients:

• 2 plain rice cakes
• 2 tbsp natural almond butter
• ½ medium banana, sliced
• ½ tsp ground cinnamon
• 1 tsp chia seeds

Instructions:

1. Spread almond butter evenly over both rice cakes.
2. Arrange banana slices on top.
3. Sprinkle with cinnamon and chia seeds.
4. Serve immediately.

Nutritional Highlights: Almond butter provides vitamin E and monounsaturated fats; chia seeds add ALA omega-3s; banana delivers potassium.

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4. Edamame with Sea Salt & Chilli Flakes

Protein: ~17g | Prep Time: 2 min | Cook Time: 5 min | Servings: 1

Edamame is one of the most protein-dense plant snacks available. It is also a complete protein, containing all nine essential amino acids.

Ingredients:

• 1 cup shelled edamame (fresh or frozen)
• ½ tsp flaky sea salt
• ¼ tsp red chilli flakes
• ½ tsp sesame oil (optional)
• 1 tsp sesame seeds (optional)

Instructions:

1. Cook the edamame according to package instructions (typically 3–5 minutes in boiling water or microwave for 2–3 minutes).
2. Drain and transfer to a bowl.
3. Toss with sea salt, chilli flakes, and sesame oil if using.
4. Garnish with sesame seeds.

Nutritional Highlights: Edamame is a complete plant protein rich in isoflavones; chilli flakes contain capsaicin; sesame oil provides sesamol.

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5. Smoked Salmon & Cucumber Bites

Protein: ~14g | Prep Time: 5 min | Servings: 1

Elegant, no-cook, and ready in minutes. These bites are perfect for an afternoon snack or a light appetiser.

Ingredients:

• 2 oz wild-caught smoked salmon
• ½ cucumber, sliced into rounds (about 10 slices)
• 2 tbsp cream cheese or labneh
• Fresh dill sprigs
• Capers
• Black pepper and lemon juice to taste

Instructions:

1. Arrange the cucumber rounds on a plate.
2. Spread a small amount of cream cheese or labneh on each round.
3. Top with a piece of smoked salmon.
4. Garnish with fresh dill, a caper, and a squeeze of lemon.
5. Season with black pepper.

Nutritional Highlights: Smoked salmon provides EPA/DHA omega-3s; cucumber delivers silica and hydration; capers contain quercetin.

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6. Chia Seed Pudding with Berries

Protein: ~12g | Prep Time: 5 min | Set Time: 4 hours | Servings: 1

This make-ahead snack is creamy, satisfying, and packed with omega-3s and antioxidants.

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• ½ scoop (15g) vanilla protein powder
• ½ tsp ground cinnamon
• 1 tsp raw honey
• ½ cup mixed berries for topping

Instructions:

1. Whisk together the almond milk, protein powder, cinnamon, and honey.
2. Stir in the chia seeds until evenly distributed.
3. Cover and refrigerate for at least 4 hours or overnight.
4. Stir before serving and top with mixed berries.

Nutritional Highlights: Chia seeds provide ALA omega-3s and fibre; berries deliver anthocyanins; protein powder boosts the protein content.

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7. Hummus with Vegetable Crudités

Protein: ~10g | Prep Time: 5 min | Servings: 1

Homemade hummus is far superior to store-bought in both flavour and nutritional quality. Paired with colourful vegetables, this is a snack that truly nourishes.

Ingredients:

• Hummus: ½ cup canned chickpeas (rinsed), 1 tbsp tahini, 1 tbsp lemon juice, 1 clove garlic, 1 tbsp extra-virgin olive oil, 2–3 tbsp water, ½ tsp ground cumin, salt to taste
• Crudités: ½ cup carrot sticks, ½ cup cucumber slices, ½ cup bell pepper strips, ½ cup broccoli florets

Instructions:

1. Blend all hummus ingredients in a food processor until smooth and creamy. Add more water to reach desired consistency.
2. Transfer to a small bowl and drizzle with a little extra olive oil and a pinch of paprika.
3. Arrange the vegetable crudités around the hummus.

Nutritional Highlights: Chickpeas provide plant protein and fibre; tahini adds calcium and sesamin; broccoli delivers sulforaphane.

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8. Cottage Cheese with Pineapple & Ginger

Protein: ~18g | Prep Time: 3 min | Servings: 1

Cottage cheese is one of the highest-protein dairy foods available. Combined with pineapple and ginger, it becomes a tropical anti-inflammatory treat.

Ingredients:

• ¾ cup low-fat cottage cheese
• ½ cup fresh pineapple, diced
• ½ tsp ground ginger or 1 tsp fresh ginger, grated
• 1 tsp raw honey
• 1 tbsp hemp seeds

Instructions:

1. Spoon the cottage cheese into a bowl.
2. Top with diced pineapple.
3. Sprinkle with ginger and hemp seeds.
4. Drizzle with honey.

Nutritional Highlights: Cottage cheese provides casein protein; pineapple contains bromelain (anti-inflammatory enzyme); ginger delivers gingerols; hemp seeds add omega-3s.

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9. Walnut & Dark Chocolate Energy Balls

Protein: ~10g per 2 balls | Prep Time: 15 min | Makes: 12 balls

These no-bake energy balls are a perfect grab-and-go snack that combines the anti-inflammatory power of walnuts and dark chocolate.

Ingredients:

• 1 cup raw walnuts
• ½ cup rolled oats
• ¼ cup dark chocolate chips (70%+ cacao)
• 2 tbsp ground flaxseed
• 2 tbsp natural almond butter
• 2 tbsp raw honey
• 1 tsp vanilla extract
• ½ tsp ground cinnamon
• Pinch of sea salt

Instructions:

1. Pulse the walnuts in a food processor until coarsely chopped.
2. Add the oats, flaxseed, cinnamon, and salt. Pulse a few more times.
3. Add the almond butter, honey, and vanilla. Process until the mixture comes together.
4. Stir in the dark chocolate chips by hand.
5. Roll into 12 balls (about 1 tbsp each).
6. Refrigerate for at least 30 minutes before eating. Store in the refrigerator for up to 1 week.

Nutritional Highlights: Walnuts provide ALA omega-3s; dark chocolate contains flavanols that reduce CRP; flaxseed adds lignans and omega-3s.

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10. Tuna-Stuffed Mini Peppers

Protein: ~20g | Prep Time: 10 min | Servings: 1

These colourful mini pepper boats are a low-carbohydrate, high-protein snack that is as visually appealing as it is nutritious.

Ingredients:

• 6 mini sweet peppers, halved and seeds removed
• 1 can (3 oz) wild-caught tuna in water, drained
• 1 tbsp plain Greek yogurt
• 1 tsp Dijon mustard
• 1 tsp lemon juice
• 1 tbsp fresh chives, chopped
• Salt and black pepper to taste
• Paprika for garnish

Instructions:

1. Mix the tuna with Greek yogurt, Dijon mustard, lemon juice, and chives. Season with salt and pepper.
2. Fill each mini pepper half with the tuna mixture.
3. Sprinkle with paprika.
4. Serve immediately or refrigerate for up to 2 hours.

Nutritional Highlights: Tuna provides lean protein and omega-3s; bell peppers are rich in vitamin C; Greek yogurt adds probiotics.

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11. Roasted Chickpeas with Turmeric & Cumin

Protein: ~12g | Prep Time: 5 min | Cook Time: 30 min | Servings: 2

Roasted chickpeas are a crunchy, satisfying alternative to chips or crackers. Make a large batch and store them for the week.

Ingredients:

• 1 can (15 oz) chickpeas, rinsed, drained, and thoroughly dried
• 1 tbsp extra-virgin olive oil
• 1 tsp ground turmeric
• 1 tsp ground cumin
• ½ tsp smoked paprika
• ¼ tsp garlic powder
• ½ tsp sea salt
• Pinch of cayenne pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. Spread the dried chickpeas on a baking sheet. Roast for 15 minutes.
3. Remove from oven and toss with olive oil and all spices.
4. Return to oven and roast for another 15 minutes until golden and crispy.
5. Allow to cool completely before storing (they crisp up further as they cool).
6. Store in an airtight container at room temperature for up to 3 days.

Nutritional Highlights: Chickpeas provide plant protein and fibre; turmeric delivers curcumin; cumin contains thymoquinone.

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12. Apple Slices with Almond Butter & Hemp Seeds

Protein: ~10g | Prep Time: 3 min | Servings: 1

A classic combination elevated with hemp seeds for a complete protein boost and extra omega-3s.

Ingredients:

• 1 medium apple, cored and sliced
• 2 tbsp natural almond butter
• 1 tbsp hemp seeds
• ½ tsp ground cinnamon
• Pinch of sea salt

Instructions:

1. Arrange the apple slices on a plate.
2. Spoon the almond butter into a small bowl for dipping.
3. Sprinkle the hemp seeds and cinnamon over the apple slices.
4. Add a pinch of sea salt to the almond butter.
5. Dip and enjoy.

Nutritional Highlights: Apples contain quercetin and pectin; almond butter provides vitamin E; hemp seeds are a complete plant protein with omega-3s.

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13. Kefir & Berry Smoothie

Protein: ~12g | Prep Time: 5 min | Servings: 1

Kefir is a fermented dairy drink with a more diverse probiotic profile than yogurt, making it one of the most powerful anti-inflammatory foods for gut health.

Ingredients:

• 1 cup plain kefir
• ½ cup frozen mixed berries
• ½ frozen banana
• 1 tsp ground flaxseed
• ½ tsp ground ginger
• 1 tsp raw honey

Instructions:

1. Add all ingredients to a blender.
2. Blend on high until smooth.
3. Pour into a glass and serve immediately.

Nutritional Highlights: Kefir provides diverse probiotics and protein; berries deliver anthocyanins; flaxseed adds ALA omega-3s.

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14. Devilled Eggs with Turmeric & Paprika

Protein: ~12g | Prep Time: 15 min | Cook Time: 10 min | Servings: 1 (4 halves)

Devilled eggs are a classic party food reimagined as an anti-inflammatory snack with turmeric and a probiotic-rich filling.

Ingredients:

• 2 large eggs, hard-boiled and halved
• 1 tbsp plain Greek yogurt
• ½ tsp Dijon mustard
• ½ tsp ground turmeric
• ½ tsp lemon juice
• Salt and black pepper to taste
• Smoked paprika and fresh chives for garnish

Instructions:

1. Halve the hard-boiled eggs and remove the yolks.
2. Mash the yolks with Greek yogurt, Dijon mustard, turmeric, lemon juice, salt, and pepper until smooth.
3. Spoon or pipe the filling back into the egg white halves.
4. Garnish with smoked paprika and fresh chives.

Nutritional Highlights: Eggs provide complete protein and choline; turmeric delivers curcumin; Greek yogurt adds probiotics.

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15. Pumpkin Seed & Dried Cherry Trail Mix

Protein: ~12g | Prep Time: 3 min | Servings: 1

A perfectly balanced trail mix that combines the anti-inflammatory power of pumpkin seeds, walnuts, and dark chocolate.

Ingredients:

• ¼ cup raw pumpkin seeds (pepitas)
• 2 tbsp raw walnuts
• 2 tbsp dried tart cherries (unsweetened)
• 1 tbsp dark chocolate chips (70%+ cacao)
• 1 tbsp sunflower seeds
• Pinch of sea salt

Instructions:

1. Combine all ingredients in a small bowl or zip-lock bag.
2. Mix well and enjoy immediately, or store in an airtight container for up to 1 week.

Nutritional Highlights: Pumpkin seeds provide zinc and magnesium; tart cherries contain anthocyanins; dark chocolate delivers flavanols; walnuts add ALA omega-3s.

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16. Sardines on Whole-Grain Crackers

Protein: ~18g | Prep Time: 3 min | Servings: 1

Sardines are one of the most nutrient-dense foods on earth. On whole-grain crackers with a squeeze of lemon, they make an incredibly quick and nourishing snack.

Ingredients:

• 1 can (3.75 oz) wild-caught sardines in olive oil
• 4–6 whole-grain crackers
• 1 tsp lemon juice
• Fresh parsley or dill
• Black pepper to taste
• Sliced cucumber (optional)

Instructions:

1. Drain the sardines (or leave some oil for extra flavour).
2. Arrange the crackers on a plate.
3. Top each cracker with sardines, a squeeze of lemon, and fresh herbs.
4. Season with black pepper.
5. Add cucumber slices if desired.

Nutritional Highlights: Sardines provide EPA/DHA omega-3s, vitamin D, and calcium; whole-grain crackers add fibre.

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17. Protein-Packed Guacamole with Veggie Dippers

Protein: ~10g | Prep Time: 10 min | Servings: 2

This guacamole is enriched with hemp seeds for a protein boost without altering the classic flavour.

Ingredients:

• 2 ripe avocados
• 2 tbsp hemp seeds
• 1 lime, juiced
• ¼ cup red onion, finely diced
• 1 jalapeño, seeded and minced
• 2 tbsp fresh cilantro, chopped
• ½ tsp ground cumin
• Salt to taste
• Dippers: carrot sticks, cucumber rounds, bell pepper strips

Instructions:

1. Halve and pit the avocados. Scoop the flesh into a bowl.
2. Mash with a fork to your preferred consistency.
3. Stir in the hemp seeds, lime juice, red onion, jalapeño, cilantro, and cumin.
4. Season with salt.
5. Serve immediately with vegetable dippers.

Nutritional Highlights: Avocado provides oleic acid and potassium; hemp seeds add complete plant protein; jalapeño contains capsaicin.

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18. Miso Soup with Tofu

Protein: ~12g | Prep Time: 3 min | Cook Time: 5 min | Servings: 1

A warm, comforting snack that is ready in minutes and delivers probiotics, plant protein, and anti-inflammatory compounds.

Ingredients:

• 1½ cups water
• 1 tbsp white or yellow miso paste
• 3 oz firm tofu, cubed
• 1 green onion, sliced
• 1 tsp dried wakame seaweed (rehydrated in water)
• ½ tsp sesame oil

Instructions:

1. Bring water to a gentle simmer (do not boil).
2. Whisk in the miso paste until fully dissolved.
3. Add the tofu and rehydrated wakame.
4. Simmer for 2 minutes.
5. Ladle into a bowl and top with green onion and a drizzle of sesame oil.

Nutritional Highlights: Miso provides probiotics and antioxidants; tofu delivers isoflavones and plant protein; wakame is rich in iodine and omega-3s.

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19. Chocolate Protein Smoothie

Protein: ~25g | Prep Time: 5 min | Servings: 1

When you need a substantial snack that feels indulgent but is genuinely nourishing, this chocolate smoothie delivers.

Ingredients:

• 1 scoop (30g) chocolate protein powder
• 1 cup unsweetened almond milk
• 1 tbsp natural almond butter
• 1 tbsp cacao powder
• ½ frozen banana
• 1 tsp ground flaxseed
• ½ tsp ground cinnamon
• Ice cubes as needed

Instructions:

1. Add all ingredients to a blender.
2. Blend on high until smooth and creamy.
3. Pour into a glass and serve immediately.

Nutritional Highlights: Cacao provides flavanols that reduce CRP; almond butter adds vitamin E; flaxseed delivers ALA omega-3s.

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20. Spiced Roasted Almonds

Protein: ~12g | Prep Time: 5 min | Cook Time: 15 min | Servings: 2

These flavourful roasted almonds are a perfect portable snack. The combination of turmeric, cumin, and cayenne makes them deeply anti-inflammatory.

Ingredients:

• 1 cup raw almonds
• 1 tsp extra-virgin olive oil
• ½ tsp ground turmeric
• ½ tsp ground cumin
• ¼ tsp cayenne pepper
• ½ tsp sea salt
• 1 tsp raw honey (optional, for a sweet-spicy version)

Instructions:

1. Preheat oven to 350°F (175°C).
2. Toss the almonds with olive oil, turmeric, cumin, cayenne, and salt. Add honey if using.
3. Spread on a baking sheet and roast for 12–15 minutes, stirring halfway, until fragrant and lightly toasted.
4. Allow to cool completely before eating (they crisp up as they cool).
5. Store in an airtight container for up to 2 weeks.

Nutritional Highlights: Almonds provide vitamin E and monounsaturated fats; turmeric delivers curcumin; cayenne contains capsaicin.

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21. Ricotta & Berry Toast

Protein: ~14g | Prep Time: 5 min | Servings: 1

Part-skim ricotta is a surprisingly high-protein cheese that pairs beautifully with fresh berries and anti-inflammatory honey.

Ingredients:

• 1 slice sprouted grain bread, toasted
• ¼ cup part-skim ricotta cheese
• ½ cup mixed berries
• 1 tsp raw honey
• ½ tsp ground cinnamon
• 1 tsp hemp seeds

Instructions:

1. Toast the sprouted grain bread.
2. Spread ricotta generously over the toast.
3. Top with mixed berries.
4. Drizzle with honey and sprinkle with cinnamon and hemp seeds.

Nutritional Highlights: Ricotta provides whey protein and calcium; berries deliver anthocyanins; hemp seeds add complete plant protein.

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22. Ginger Turmeric Golden Milk Latte

Protein: ~10g | Prep Time: 5 min | Cook Time: 5 min | Servings: 1

Golden milk is a traditional Ayurvedic drink that has gained widespread recognition for its anti-inflammatory properties. This version adds protein powder for a more substantial snack.

Ingredients:

• 1 cup unsweetened almond milk or oat milk
• ½ scoop (15g) vanilla protein powder
• 1 tsp ground turmeric
• ½ tsp ground ginger
• ¼ tsp ground cinnamon
• Pinch of black pepper
• 1 tsp raw honey or maple syrup
• ½ tsp coconut oil (optional)

Instructions:

1. Warm the almond milk in a small saucepan over medium heat.
2. Whisk in the turmeric, ginger, cinnamon, black pepper, and coconut oil if using.
3. Remove from heat and whisk in the protein powder until smooth.
4. Sweeten with honey or maple syrup.
5. Pour into a mug and serve warm.

Nutritional Highlights: Turmeric provides curcumin; black pepper enhances curcumin absorption by up to 2,000%; ginger delivers gingerols.

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23. Smoked Trout Pâté on Endive Leaves

Protein: ~14g | Prep Time: 10 min | Servings: 1

Endive leaves make elegant natural cups for this omega-3-rich smoked trout pâté.

Ingredients:

• 2 oz smoked trout fillet, skin removed and flaked
• 2 tbsp plain Greek yogurt
• 1 tsp lemon juice
• 1 tsp fresh dill, chopped
• ½ tsp prepared horseradish
• Black pepper to taste
• 6 Belgian endive leaves
• Capers and lemon zest for garnish

Instructions:

1. In a small bowl, mix the smoked trout with Greek yogurt, lemon juice, dill, and horseradish. Season with black pepper.
2. Arrange the endive leaves on a plate.
3. Spoon the trout pâté into each endive leaf.
4. Garnish with capers and lemon zest.

Nutritional Highlights: Smoked trout provides EPA/DHA omega-3s; Greek yogurt adds protein and probiotics; endive contains inulin (prebiotic fibre).

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24. Frozen Yogurt Bark with Berries & Nuts

Protein: ~14g | Prep Time: 10 min | Freeze Time: 2 hours | Servings: 2

This frozen treat is a healthy alternative to ice cream and can be made in large batches for the week ahead.

Ingredients:

• 1 cup plain Greek yogurt
• 1 tbsp raw honey
• ½ tsp vanilla extract
• ½ cup mixed berries (blueberries, raspberries, sliced strawberries)
• 2 tbsp raw walnuts, roughly chopped
• 1 tbsp dark chocolate chips (70%+ cacao)
• 1 tbsp hemp seeds

Instructions:

1. Line a small baking sheet with parchment paper.
2. Mix the Greek yogurt with honey and vanilla.
3. Spread the yogurt mixture in a thin, even layer on the parchment.
4. Scatter the berries, walnuts, dark chocolate chips, and hemp seeds over the top.
5. Freeze for at least 2 hours until solid.
6. Break into pieces and serve immediately (or store in the freezer in an airtight container).

Nutritional Highlights: Greek yogurt provides protein and probiotics; berries deliver anthocyanins; dark chocolate adds flavanols; walnuts supply ALA omega-3s.

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25. Lentil & Vegetable Soup (Small Bowl)

Protein: ~14g | Prep Time: 5 min | Cook Time: 20 min | Servings: 1

A small bowl of lentil soup makes a warming, protein-rich afternoon snack that also delivers a powerful anti-inflammatory punch.

Ingredients:

• ½ cup red lentils, rinsed
• 1½ cups low-sodium vegetable broth
• ½ carrot, diced
• 1 stalk celery, diced
• 1 clove garlic, minced
• ½ tsp ground turmeric
• ½ tsp ground cumin
• 1 tsp extra-virgin olive oil
• Salt, black pepper, and lemon juice to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a small pot. Sauté garlic, carrot, and celery for 3 minutes.
2. Add turmeric and cumin; stir for 30 seconds.
3. Add lentils and broth. Bring to a boil, then simmer for 15 minutes until lentils are soft.
4. Season with salt, pepper, and lemon juice.
5. Garnish with fresh parsley.

Nutritional Highlights: Lentils provide plant protein and fibre; turmeric delivers curcumin; carrots add beta-carotene.

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26. Protein Bliss Balls with Cacao & Almond

Protein: ~10g per 2 balls | Prep Time: 15 min | Makes: 12 balls

These no-bake bliss balls are a crowd-pleasing snack that combines the anti-inflammatory power of cacao, almonds, and dates.

Ingredients:

• 1 cup raw almonds
• ½ cup Medjool dates, pitted
• 2 tbsp cacao powder
• 1 tbsp almond butter
• 1 tbsp hemp seeds
• ½ tsp ground cinnamon
• ½ tsp vanilla extract
• Pinch of sea salt
• Desiccated coconut for rolling (optional)

Instructions:

1. Process the almonds in a food processor until finely ground.
2. Add the dates, cacao powder, almond butter, hemp seeds, cinnamon, vanilla, and salt.
3. Process until the mixture comes together into a sticky dough.
4. Roll into 12 balls.
5. Roll in desiccated coconut if desired.
6. Refrigerate for at least 30 minutes before eating. Store in the refrigerator for up to 1 week.

Nutritional Highlights: Almonds provide vitamin E and monounsaturated fats; cacao delivers flavanols; dates are a natural sweetener rich in potassium.

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Quick-Reference Nutrition Summary

#	Recipe	Protein	Key Anti-Inflammatory Ingredient
1	Greek Yogurt with Honey & Walnuts	~17g	Walnuts (ALA), cinnamon
2	Hard-Boiled Eggs with Turmeric Salt	~12g	Turmeric, black pepper
3	Almond Butter & Banana Rice Cakes	~10g	Almond butter, chia seeds
4	Edamame with Sea Salt & Chilli	~17g	Edamame (isoflavones)
5	Smoked Salmon & Cucumber Bites	~14g	Smoked salmon (omega-3)
6	Chia Seed Pudding with Berries	~12g	Chia seeds, berries
7	Hummus with Vegetable Crudités	~10g	Chickpeas, broccoli
8	Cottage Cheese with Pineapple & Ginger	~18g	Ginger, bromelain
9	Walnut & Dark Chocolate Energy Balls	~10g	Walnuts, dark chocolate
10	Tuna-Stuffed Mini Peppers	~20g	Tuna (omega-3), bell peppers
11	Roasted Chickpeas with Turmeric	~12g	Chickpeas, turmeric
12	Apple Slices with Almond Butter	~10g	Almond butter, hemp seeds
13	Kefir & Berry Smoothie	~12g	Kefir (probiotics), berries
14	Devilled Eggs with Turmeric	~12g	Turmeric, eggs
15	Pumpkin Seed & Dried Cherry Trail Mix	~12g	Pumpkin seeds, dark chocolate
16	Sardines on Whole-Grain Crackers	~18g	Sardines (omega-3)
17	Protein-Packed Guacamole	~10g	Avocado, hemp seeds
18	Miso Soup with Tofu	~12g	Miso (probiotics), tofu
19	Chocolate Protein Smoothie	~25g	Cacao (flavanols), flaxseed
20	Spiced Roasted Almonds	~12g	Almonds, turmeric
21	Ricotta & Berry Toast	~14g	Berries, ricotta
22	Ginger Turmeric Golden Milk Latte	~10g	Turmeric, ginger
23	Smoked Trout Pâté on Endive	~14g	Smoked trout (omega-3)
24	Frozen Yogurt Bark	~14g	Greek yogurt, berries, walnuts
25	Lentil & Vegetable Soup (Small Bowl)	~14g	Lentils, turmeric
26	Protein Bliss Balls with Cacao	~10g	Cacao (flavanols), almonds

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Snack Timing for Maximum Anti-Inflammatory Benefit

The timing of snacks matters as much as their composition. Consuming a protein-rich snack mid-morning (around 10–11 AM) and mid-afternoon (around 3–4 PM) helps maintain stable blood glucose levels, which is one of the most important factors in managing systemic inflammation. Blood glucose spikes — caused by high-glycaemic snacks like crackers, sweets, and sugary drinks — trigger the release of pro-inflammatory cytokines and should be avoided.

Pairing a protein source with a fat source and a fibre source in every snack creates what nutritionists call a “balanced snack trifecta.” This combination slows gastric emptying, prevents blood glucose spikes, and ensures a steady supply of amino acids to the bloodstream. Every recipe in this collection is designed with this principle in mind.

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These recipes are intended for general wellness purposes and do not constitute medical advice. Consult a registered dietitian or healthcare provider for personalised nutritional guidance.

Dinner is the meal most people spend the most time preparing, and it is also the meal with the greatest potential for anti-inflammatory impact. After a day of physical and mental exertion, the body is in a state of repair and recovery — and the nutrients you provide at dinner directly influence the quality of that recovery, the depth of sleep, and the level of systemic inflammation you carry into the next day.

The 26 recipes in this collection are designed to be satisfying, flavourful, and deeply nourishing. Each delivers at least 25 grams of protein per serving and features ingredients with clinically recognised anti-inflammatory properties. From Mediterranean-inspired fish dishes to hearty plant-based curries and lean meat preparations, there is a dinner recipe here for every palate and every skill level.

Why Dinner Matters for Inflammation

Research consistently shows that the composition of the evening meal has an outsized influence on overnight inflammatory processes. Consuming adequate protein at dinner supports muscle protein synthesis during sleep, while anti-inflammatory fats and phytonutrients help modulate the immune response. Conversely, a dinner high in refined carbohydrates, saturated fat, and ultra-processed ingredients can trigger an inflammatory cascade that persists through the night and into the following morning.

Dinner Strategy	Anti-Inflammatory Benefit
Include fatty fish 2–3 times per week	EPA/DHA omega-3s reduce CRP and IL-6
Use olive oil as primary cooking fat	Oleocanthal inhibits COX enzymes
Add turmeric or ginger to savoury dishes	Curcumin and gingerols reduce NF-kB signalling
Include cruciferous vegetables	Sulforaphane activates Nrf2 anti-inflammatory pathway
Choose whole grains over refined	Fibre reduces inflammatory LPS translocation
Limit red meat to 1–2 times per week	Reduces arachidonic acid and saturated fat load

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The Recipes

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1. Herb-Crusted Baked Salmon with Roasted Asparagus

Protein: ~38g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

This elegant dinner is ready in 30 minutes and delivers a massive dose of omega-3 fatty acids alongside the anti-inflammatory compounds in fresh herbs.

Ingredients:

• 6 oz wild-caught salmon fillet
• 1 bunch asparagus, trimmed
• 2 tbsp fresh parsley, finely chopped
• 1 tbsp fresh dill, finely chopped
• 1 tbsp fresh chives, finely chopped
• 1 clove garlic, minced
• 1 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tsp lemon zest
• Salt and black pepper to taste
• Lemon slices for serving

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a small bowl, mix the parsley, dill, chives, garlic, olive oil, lemon juice, and lemon zest to form a herb paste.
3. Place the salmon on one side of the baking sheet. Season with salt and pepper, then press the herb paste evenly over the top.
4. Toss the asparagus with a drizzle of olive oil, salt, and pepper. Arrange on the other side of the baking sheet.
5. Bake for 15–18 minutes until the salmon flakes easily and the asparagus is tender.
6. Serve with lemon slices.

Nutritional Highlights: Salmon provides EPA/DHA omega-3s; asparagus contains inulin (prebiotic fibre) and folate; fresh herbs deliver flavonoids.

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2. Turmeric & Ginger Chicken Thighs with Roasted Sweet Potato

Protein: ~36g | Prep Time: 10 min | Cook Time: 35 min | Servings: 2

Bone-in chicken thighs are more flavourful than breast meat and contain collagen-supporting nutrients. The turmeric-ginger marinade transforms them into an anti-inflammatory masterpiece.

Ingredients:

• 4 bone-in, skin-on chicken thighs (about 12 oz meat)
• 1 large sweet potato, cubed
• 1 tsp ground turmeric
• 1 tsp ground ginger
• 1 tsp smoked paprika
• ½ tsp ground cumin
• 3 cloves garlic, minced
• 2 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• Salt and black pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Preheat oven to 425°F (220°C).
2. Mix turmeric, ginger, paprika, cumin, garlic, olive oil, lemon juice, salt, and pepper into a paste.
3. Rub the paste all over the chicken thighs, including under the skin.
4. Toss the sweet potato cubes with a little olive oil, salt, and pepper.
5. Place the chicken thighs on a roasting rack over a baking dish. Arrange the sweet potato around the chicken.
6. Roast for 30–35 minutes until the chicken skin is golden and crispy and the internal temperature reaches 165°F (74°C).
7. Rest for 5 minutes before serving. Garnish with cilantro.

Nutritional Highlights: Chicken thighs provide protein and iron; sweet potato delivers beta-carotene; turmeric and ginger are potent anti-inflammatory spices.

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3. Mediterranean Baked Cod with Olives & Tomatoes

Protein: ~32g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

This one-pan dinner is inspired by the Mediterranean diet, consistently ranked as the most anti-inflammatory dietary pattern in the world.

Ingredients:

• 6 oz cod fillet
• 1 cup cherry tomatoes, halved
• ¼ cup Kalamata olives, pitted
• 2 cloves garlic, thinly sliced
• ¼ cup red onion, sliced
• 2 tbsp extra-virgin olive oil
• 1 tbsp capers
• 1 tsp dried oregano
• ½ tsp red pepper flakes
• Salt and black pepper to taste
• Fresh basil and lemon for serving

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a baking dish, combine the cherry tomatoes, olives, garlic, red onion, capers, olive oil, oregano, and red pepper flakes. Toss to combine.
3. Nestle the cod fillet in the centre of the vegetable mixture.
4. Season the cod with salt and pepper.
5. Bake for 18–20 minutes until the cod is opaque and flakes easily.
6. Garnish with fresh basil and a squeeze of lemon.

Nutritional Highlights: Cod is a lean, high-protein fish; olives provide oleic acid and polyphenols; tomatoes deliver lycopene; capers contain quercetin.

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4. Beef & Vegetable Anti-Inflammatory Stew

Protein: ~35g | Prep Time: 15 min | Cook Time: 1.5 hours | Servings: 4

This slow-cooked stew is rich in collagen from the beef, anti-inflammatory spices, and a rainbow of vegetables. It is the ultimate comfort food that also heals.

Ingredients:

• 1.5 lbs lean beef stew meat (chuck or round), cubed
• 2 medium carrots, sliced
• 2 stalks celery, sliced
• 1 medium parsnip, diced
• 1 cup mushrooms, quartered
• 1 yellow onion, diced
• 4 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 3 cups low-sodium beef broth
• 1 tsp ground turmeric
• 1 tsp dried thyme
• 1 tsp dried rosemary
• ½ tsp black pepper
• 2 tbsp extra-virgin olive oil
• 2 cups baby spinach (added at end)
• Salt to taste

Instructions:

1. Heat olive oil in a large Dutch oven over medium-high heat. Brown the beef in batches, about 3–4 minutes per batch. Remove and set aside.
2. In the same pot, sauté the onion, carrots, and celery for 4 minutes.
3. Add garlic, turmeric, thyme, and rosemary; cook for 1 minute.
4. Return the beef to the pot. Add the diced tomatoes, broth, parsnip, and mushrooms.
5. Bring to a boil, then reduce heat, cover, and simmer for 1 hour until the beef is tender.
6. Stir in the baby spinach and cook for 2 more minutes.
7. Season with salt and pepper.

Nutritional Highlights: Beef provides haem iron, zinc, and complete protein; mushrooms contain beta-glucan; turmeric delivers curcumin.

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5. Lemon Garlic Prawn Pasta with Whole Wheat Linguine

Protein: ~32g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

This classic Italian-inspired dish uses whole wheat pasta for added fibre and a generous portion of prawns for lean protein.

Ingredients:

• 5 oz large prawns (shrimp), peeled and deveined
• 2 oz dry whole wheat linguine
• 3 cloves garlic, thinly sliced
• ½ tsp red pepper flakes
• 2 tbsp extra-virgin olive oil
• ¼ cup dry white wine or chicken broth
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 2 tbsp fresh parsley, chopped
• Salt and black pepper to taste
• 1 cup baby spinach (optional)

Instructions:

1. Cook the linguine according to package instructions until al dente. Reserve ¼ cup pasta water before draining.
2. Heat olive oil in a large skillet over medium heat. Add garlic and red pepper flakes; cook for 1 minute until fragrant.
3. Add the prawns and cook for 1–2 minutes per side until pink.
4. Add the white wine or broth and cook for 1 minute.
5. Add the cooked pasta, lemon juice, lemon zest, and a splash of pasta water. Toss to combine.
6. Stir in spinach if using, until wilted.
7. Garnish with fresh parsley.

Nutritional Highlights: Prawns are lean and high in selenium; whole wheat pasta provides fibre; olive oil delivers oleocanthal; garlic contains allicin.

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6. Spiced Lamb Kofta with Tzatziki & Tabbouleh

Protein: ~35g | Prep Time: 20 min | Cook Time: 15 min | Servings: 2

Lamb is a rich source of conjugated linoleic acid (CLA) and zinc. Paired with anti-inflammatory herbs and a probiotic tzatziki, this Middle Eastern–inspired dinner is a celebration of flavour and health.

Ingredients:

• 10 oz lean ground lamb
• 1 clove garlic, minced
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp ground cinnamon
• ½ tsp smoked paprika
• ¼ tsp cayenne pepper
• 2 tbsp fresh parsley, finely chopped
• Salt and black pepper to taste
• Tabbouleh: ½ cup bulgur wheat (cooked), 1 cup fresh parsley (chopped), ¼ cup fresh mint, 2 tomatoes (diced), ¼ cucumber (diced), 2 tbsp olive oil, 2 tbsp lemon juice
• Tzatziki: ½ cup Greek yogurt, ¼ cucumber (grated and squeezed), 1 clove garlic (minced), 1 tbsp lemon juice, 1 tbsp fresh dill

Instructions:

1. Mix the ground lamb with garlic, cumin, coriander, cinnamon, paprika, cayenne, parsley, salt, and pepper. Form into oval kofta shapes around skewers.
2. Grill or pan-cook the kofta for 12–15 minutes, turning occasionally, until cooked through.
3. For the tabbouleh, combine all ingredients and toss well.
4. For the tzatziki, mix all ingredients together.
5. Serve the kofta with tabbouleh and tzatziki.

Nutritional Highlights: Lamb provides CLA and zinc; bulgur wheat adds fibre; parsley is rich in vitamin K and flavonoids; Greek yogurt adds probiotics.

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7. Thai Green Curry with Chicken & Vegetables

Protein: ~35g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Thai green curry paste is packed with anti-inflammatory ingredients — lemongrass, galangal, green chillies, and kaffir lime leaves. This homemade version is far healthier than restaurant versions.

Ingredients:

• 10 oz boneless, skinless chicken breast, sliced
• 1 can (14 oz) light coconut milk
• 2 tbsp green curry paste (store-bought or homemade)
• 1 cup broccoli florets
• 1 cup zucchini, sliced
• ½ cup snap peas
• 1 red bell pepper, sliced
• 1 tsp fish sauce (or tamari for vegan)
• 1 tsp coconut sugar or honey
• 1 tbsp fresh lime juice
• Fresh basil leaves and lime wedges for serving
• 1 cup cooked brown rice per serving

Instructions:

1. Heat a splash of coconut milk in a large pan over medium heat. Add the curry paste and stir-fry for 1–2 minutes until fragrant.
2. Add the remaining coconut milk and bring to a gentle simmer.
3. Add the chicken and cook for 5–6 minutes until cooked through.
4. Add the broccoli, zucchini, snap peas, and bell pepper. Simmer for 5 more minutes.
5. Season with fish sauce, coconut sugar, and lime juice.
6. Serve over brown rice, garnished with fresh basil and lime wedges.

Nutritional Highlights: Lemongrass in the curry paste contains citral, an anti-inflammatory compound; coconut milk provides medium-chain triglycerides; broccoli delivers sulforaphane.

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8. Baked Lemon Herb Trout with Garlic Green Beans

Protein: ~36g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Rainbow trout is a freshwater fish with an omega-3 profile comparable to salmon, making it an excellent and often more affordable alternative.

Ingredients:

• 6 oz rainbow trout fillet
• 2 cups green beans, trimmed
• 3 cloves garlic, minced
• 2 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 tsp lemon zest
• 1 tbsp fresh thyme leaves
• 1 tbsp fresh rosemary, finely chopped
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Mix olive oil, lemon juice, lemon zest, garlic, thyme, and rosemary.
3. Place the trout on a lined baking sheet. Brush with the herb mixture.
4. Toss the green beans with a little olive oil, salt, and pepper. Arrange around the trout.
5. Bake for 15–18 minutes until the trout is cooked through and the green beans are tender-crisp.

Nutritional Highlights: Trout provides EPA/DHA omega-3s; green beans contain quercetin; garlic delivers allicin and organosulphur compounds.

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9. Slow Cooker Chicken Bone Broth Soup

Protein: ~30g | Prep Time: 15 min | Cook Time: 6–8 hours | Servings: 4

Bone broth is one of the most healing foods in existence, rich in collagen, glycine, and glutamine — all of which support gut health and reduce inflammation.

Ingredients:

• 1.5 lbs bone-in chicken pieces (thighs, drumsticks)
• 2 medium carrots, sliced
• 3 stalks celery, sliced
• 1 yellow onion, quartered
• 4 cloves garlic, smashed
• 1-inch piece fresh ginger, sliced
• 1 tsp ground turmeric
• 1 tsp dried thyme
• 6 cups water
• 2 tbsp apple cider vinegar (helps extract minerals from bones)
• Salt and black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Place all ingredients in a slow cooker.
2. Cook on low for 6–8 hours (or high for 3–4 hours).
3. Remove the chicken pieces. Shred the meat and discard the bones.
4. Return the shredded chicken to the soup.
5. Season with salt and pepper.
6. Serve garnished with fresh parsley.

Nutritional Highlights: Bone broth provides collagen, glycine, and glutamine; ginger and turmeric add anti-inflammatory compounds; apple cider vinegar enhances mineral extraction.

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10. Walnut-Crusted Baked Halibut

Protein: ~38g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Halibut is a firm, mild white fish that pairs beautifully with a crunchy walnut crust. Walnuts add ALA omega-3s and create a satisfying texture contrast.

Ingredients:

• 6 oz halibut fillet
• ¼ cup raw walnuts, finely chopped
• 1 tbsp whole-grain mustard
• 1 tbsp fresh parsley, chopped
• 1 tsp lemon zest
• 1 tsp extra-virgin olive oil
• Salt and black pepper to taste
• Steamed broccoli and lemon wedges for serving

Instructions:

1. Preheat oven to 400°F (200°C).
2. Mix the chopped walnuts, parsley, lemon zest, and olive oil.
3. Season the halibut with salt and pepper.
4. Spread a thin layer of whole-grain mustard over the top of the fish.
5. Press the walnut mixture firmly onto the mustard-coated surface.
6. Bake for 12–15 minutes until the fish is cooked through and the crust is golden.
7. Serve with steamed broccoli and lemon wedges.

Nutritional Highlights: Halibut provides lean protein and selenium; walnuts deliver ALA omega-3s; broccoli adds sulforaphane.

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11. Tofu & Vegetable Red Curry

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

This fully plant-based red curry is rich, creamy, and loaded with anti-inflammatory spices and vegetables.

Ingredients:

• 10 oz firm tofu, pressed and cubed
• 1 can (14 oz) light coconut milk
• 2 tbsp red curry paste
• 1 cup sweet potato, cubed
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 tbsp coconut sugar or honey
• 1 tbsp low-sodium tamari
• 1 tbsp lime juice
• Fresh basil and lime for serving
• 1 cup cooked brown rice per serving

Instructions:

1. Bake the tofu at 400°F (200°C) for 20 minutes until golden.
2. In a large pan, heat a splash of coconut milk. Add the red curry paste and cook for 1 minute.
3. Add the remaining coconut milk and bring to a simmer.
4. Add the sweet potato and cook for 8 minutes.
5. Add the broccoli and bell pepper; cook for 5 more minutes.
6. Add the baked tofu, coconut sugar, tamari, and lime juice.
7. Serve over brown rice, garnished with basil and lime.

Nutritional Highlights: Tofu provides isoflavones and complete plant protein; sweet potato delivers beta-carotene; red curry paste contains lemongrass and galangal.

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12. Garlic Butter Shrimp with Cauliflower Rice

Protein: ~30g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Cauliflower rice is a brilliant low-carbohydrate alternative that allows the anti-inflammatory properties of cauliflower to shine while keeping the dish light.

Ingredients:

• 5 oz large shrimp, peeled and deveined
• 2 cups cauliflower rice (fresh or frozen)
• 3 cloves garlic, minced
• 1 tbsp extra-virgin olive oil
• 1 tbsp unsalted butter
• ¼ tsp red pepper flakes
• 1 tbsp lemon juice
• 2 tbsp fresh parsley, chopped
• Salt and black pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium-high heat.
2. Add the cauliflower rice and cook for 5–6 minutes, stirring occasionally, until tender. Season with salt and pepper. Remove and set aside.
3. In the same pan, melt the butter over medium heat. Add garlic and red pepper flakes; cook for 30 seconds.
4. Add the shrimp and cook for 1–2 minutes per side until pink.
5. Add lemon juice and parsley. Toss to combine.
6. Serve the shrimp over the cauliflower rice.

Nutritional Highlights: Shrimp is lean and high in selenium; cauliflower provides sulforaphane and vitamin C; garlic delivers allicin.

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13. Stuffed Portobello Mushrooms with Turkey & Quinoa

Protein: ~30g | Prep Time: 15 min | Cook Time: 25 min | Servings: 2

Portobello mushrooms make an impressive edible vessel for this protein-rich, anti-inflammatory filling.

Ingredients:

• 4 large portobello mushroom caps, stems removed
• 6 oz lean ground turkey
• ½ cup cooked quinoa
• ½ cup baby spinach, chopped
• ¼ cup sun-dried tomatoes, chopped
• 2 cloves garlic, minced
• 1 tsp dried oregano
• ½ tsp ground turmeric
• 1 tbsp extra-virgin olive oil
• 2 tbsp crumbled feta cheese
• Salt and black pepper to taste
• Fresh basil for garnish

Instructions:

1. Preheat oven to 375°F (190°C).
2. Brush the mushroom caps with olive oil and season with salt and pepper. Place gill-side up on a baking sheet.
3. In a skillet, cook the ground turkey with garlic, oregano, and turmeric until browned, about 5 minutes.
4. Stir in the quinoa, spinach, and sun-dried tomatoes. Cook for 2 more minutes.
5. Fill each mushroom cap with the turkey mixture. Top with crumbled feta.
6. Bake for 20 minutes until the mushrooms are tender.
7. Garnish with fresh basil.

Nutritional Highlights: Portobello mushrooms contain beta-glucan and ergothioneine; turkey provides lean protein; quinoa adds complete plant protein.

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14. Seared Tuna Steak with Edamame & Sesame Salad

Protein: ~40g | Prep Time: 10 min | Cook Time: 5 min | Servings: 1

A restaurant-quality dinner that takes just 15 minutes to prepare. Seared tuna is best served rare in the centre to preserve its omega-3 content.

Ingredients:

• 6 oz sushi-grade ahi tuna steak
• 1 cup shelled edamame
• 2 cups mixed greens
• ½ cup shredded red cabbage
• ¼ cup shredded carrots
• 1 tbsp sesame seeds (black and white)
• Sesame-Ginger Dressing: 1 tbsp sesame oil, 1 tbsp low-sodium tamari, 1 tbsp rice vinegar, 1 tsp fresh ginger (grated), 1 tsp honey
• 1 tsp avocado oil for searing
• Salt and black pepper to taste

Instructions:

1. Season the tuna steak with salt and pepper. Coat with sesame seeds.
2. Heat avocado oil in a cast-iron skillet over very high heat until smoking.
3. Sear the tuna for 60–90 seconds per side for rare (or longer for more doneness).
4. Whisk together all dressing ingredients.
5. Toss the greens, edamame, red cabbage, and carrots with the dressing.
6. Slice the tuna and serve over the salad.

Nutritional Highlights: Ahi tuna provides lean protein and omega-3s; edamame adds complete plant protein; sesame oil contains sesamol.

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15. Chicken & Vegetable Sheet Pan Dinner

Protein: ~38g | Prep Time: 10 min | Cook Time: 30 min | Servings: 2

Sheet pan dinners are the ultimate weeknight solution — everything goes on one pan, and cleanup is minimal.

Ingredients:

• 10 oz boneless, skinless chicken breast
• 1 cup broccoli florets
• 1 cup Brussels sprouts, halved
• 1 medium sweet potato, cubed
• 1 red bell pepper, sliced
• 3 cloves garlic, minced
• 3 tbsp extra-virgin olive oil
• 1 tsp ground turmeric
• 1 tsp smoked paprika
• 1 tsp dried oregano
• Salt and black pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss all vegetables with 2 tbsp olive oil, garlic, turmeric, paprika, oregano, salt, and pepper.
3. Season the chicken with the remaining olive oil, salt, pepper, and a pinch of turmeric.
4. Spread the vegetables on a large baking sheet. Nestle the chicken among the vegetables.
5. Roast for 25–30 minutes until the chicken is cooked through and the vegetables are caramelised.
6. Serve with lemon wedges.

Nutritional Highlights: Chicken provides lean complete protein; Brussels sprouts and broccoli deliver sulforaphane; sweet potato adds beta-carotene.

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16. Salmon Tacos with Mango Salsa & Cabbage Slaw

Protein: ~32g | Prep Time: 15 min | Cook Time: 10 min | Servings: 2

These vibrant tacos combine the omega-3 richness of salmon with the antioxidant power of mango and the anti-inflammatory properties of cabbage.

Ingredients:

• 8 oz wild-caught salmon fillet
• 4 small corn tortillas
• Mango Salsa: ½ mango (diced), ¼ red onion (diced), 1 jalapeño (minced), 2 tbsp cilantro, 1 tbsp lime juice
• Cabbage Slaw: 1 cup shredded red cabbage, 1 tbsp lime juice, 1 tsp honey, pinch of salt
• ¼ avocado, sliced
• 1 tsp chilli powder
• 1 tsp cumin
• Salt and black pepper to taste
• Greek yogurt or sour cream for serving

Instructions:

1. Season the salmon with chilli powder, cumin, salt, and pepper.
2. Pan-sear over medium-high heat for 4–5 minutes per side. Flake into large pieces.
3. Mix all mango salsa ingredients together.
4. Toss the cabbage with lime juice, honey, and salt.
5. Warm the tortillas in a dry skillet.
6. Fill each tortilla with salmon, cabbage slaw, mango salsa, and avocado.
7. Add a dollop of Greek yogurt.

Nutritional Highlights: Salmon provides EPA/DHA omega-3s; red cabbage contains anthocyanins; mango delivers vitamin C and beta-carotene.

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17. Lentil & Spinach Dal

Protein: ~26g | Prep Time: 10 min | Cook Time: 30 min | Servings: 2

Dal is one of the most beloved dishes in South Asian cuisine and one of the most anti-inflammatory meals you can prepare. This version is simple, comforting, and deeply nourishing.

Ingredients:

• 1 cup red lentils, rinsed
• 3 cups water or low-sodium vegetable broth
• 2 cups baby spinach
• 1 can (14 oz) diced tomatoes
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp garam masala
• 1 tbsp extra-virgin olive oil or ghee
• Salt, black pepper, and lemon juice to taste
• Fresh cilantro for garnish
• Brown rice or whole-grain naan for serving

Instructions:

1. Heat oil or ghee in a large pot. Sauté onion for 4 minutes.
2. Add garlic and ginger; cook for 1 minute.
3. Add all spices and stir for 30 seconds.
4. Add lentils, diced tomatoes, and broth. Bring to a boil.
5. Reduce heat and simmer for 20–25 minutes until lentils are completely soft.
6. Stir in spinach until wilted.
7. Season with salt, pepper, and lemon juice.
8. Garnish with cilantro and serve with brown rice.

Nutritional Highlights: Lentils provide plant protein and fibre; turmeric delivers curcumin; spinach adds iron and folate.

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18. Grilled Swordfish with Olive Tapenade

Protein: ~38g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Swordfish is a meaty, flavourful fish that grills beautifully. The olive tapenade adds a burst of polyphenol-rich flavour.

Ingredients:

• 6 oz swordfish steak
• Olive Tapenade: ¼ cup Kalamata olives (pitted), 1 tbsp capers, 1 clove garlic, 1 tbsp fresh parsley, 1 tbsp extra-virgin olive oil, 1 tsp lemon juice
• 1 tbsp extra-virgin olive oil (for grilling)
• Salt and black pepper to taste
• Grilled zucchini and lemon for serving

Instructions:

1. Pulse all tapenade ingredients in a food processor until coarsely chopped. Set aside.
2. Brush the swordfish with olive oil and season with salt and pepper.
3. Grill over high heat for 4–5 minutes per side until cooked through with nice grill marks.
4. Top the swordfish with the olive tapenade.
5. Serve with grilled zucchini and lemon.

Nutritional Highlights: Swordfish provides lean protein and selenium; olives deliver oleic acid and polyphenols; capers contain quercetin.

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19. Chicken & Kale Soup with White Beans

Protein: ~35g | Prep Time: 15 min | Cook Time: 30 min | Servings: 3

This Italian-inspired soup (similar to a Tuscan ribollita) is a complete meal in a bowl, combining lean chicken, plant protein from white beans, and the extraordinary nutritional power of kale.

Ingredients:

• 10 oz boneless, skinless chicken breast
• 1 can (15 oz) white beans (cannellini), rinsed and drained
• 2 cups kale, stems removed and chopped
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium chicken broth
• 1 medium carrot, diced
• 2 stalks celery, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1 tbsp extra-virgin olive oil
• Salt, black pepper, and lemon juice to taste
• Parmesan rind (optional, for depth of flavour)

Instructions:

1. Heat olive oil in a large pot. Sauté onion, carrot, and celery for 5 minutes.
2. Add garlic, thyme, and rosemary; cook for 1 minute.
3. Add the whole chicken breasts, diced tomatoes, white beans, broth, and Parmesan rind if using.
4. Bring to a boil, then reduce heat and simmer for 20 minutes until the chicken is cooked through.
5. Remove the chicken, shred it, and return to the pot.
6. Add the kale and cook for 5 more minutes.
7. Season with salt, pepper, and lemon juice.

Nutritional Highlights: Chicken provides lean protein; white beans add plant protein and fibre; kale delivers sulforaphane and vitamin K.

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20. Pesto Salmon with Roasted Cherry Tomatoes

Protein: ~36g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Basil pesto is a concentrated source of anti-inflammatory compounds from basil, olive oil, and pine nuts. It transforms a simple salmon fillet into a gourmet dinner.

Ingredients:

• 6 oz wild-caught salmon fillet
• 2 tbsp basil pesto (store-bought or homemade)
• 1 cup cherry tomatoes
• 1 cup cooked whole wheat pasta or zucchini noodles
• 1 tbsp extra-virgin olive oil
• Salt and black pepper to taste
• Fresh basil for garnish

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place the salmon on a lined baking sheet. Spread the pesto evenly over the top.
3. Toss the cherry tomatoes with olive oil, salt, and pepper. Arrange around the salmon.
4. Bake for 15–18 minutes until the salmon is cooked through and the tomatoes are blistered.
5. Serve over pasta or zucchini noodles, topped with the roasted tomatoes and their juices.
6. Garnish with fresh basil.

Nutritional Highlights: Salmon provides EPA/DHA omega-3s; basil contains eugenol and rosmarinic acid; tomatoes deliver lycopene.

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21. Turkey Meatballs in Marinara with Zucchini Noodles

Protein: ~35g | Prep Time: 20 min | Cook Time: 25 min | Servings: 2

These tender turkey meatballs in a rich, lycopene-packed marinara sauce are served over zucchini noodles for a lighter, anti-inflammatory take on a classic.

Ingredients:

• 10 oz lean ground turkey
• 1 egg
• 2 tbsp almond flour or breadcrumbs
• 2 cloves garlic, minced
• 1 tbsp fresh parsley, chopped
• ½ tsp dried oregano
• ½ tsp fennel seeds
• Salt and black pepper to taste
• Marinara: 1 can (28 oz) crushed tomatoes, 3 cloves garlic (minced), 1 tsp dried basil, 1 tsp dried oregano, 1 tbsp olive oil, salt and pepper
• 3 medium zucchini, spiralised

Instructions:

1. Mix turkey, egg, almond flour, garlic, parsley, oregano, fennel seeds, salt, and pepper. Form into 12–14 meatballs.
2. Brown the meatballs in a skillet with a little olive oil, about 3 minutes per side.
3. For the marinara, sauté garlic in olive oil for 1 minute. Add crushed tomatoes, basil, oregano, salt, and pepper. Simmer for 10 minutes.
4. Add the browned meatballs to the marinara. Simmer for 10 more minutes.
5. Briefly sauté the zucchini noodles in a little olive oil for 2 minutes.
6. Serve the meatballs and marinara over the zucchini noodles.

Nutritional Highlights: Turkey is a lean protein; crushed tomatoes provide lycopene; zucchini adds vitamin C and potassium.

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22. Baked Mackerel with Roasted Root Vegetables

Protein: ~32g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Fresh mackerel is one of the most omega-3-rich fish available and is often more affordable than salmon. Its bold flavour pairs perfectly with sweet roasted root vegetables.

Ingredients:

• 6 oz fresh mackerel fillet
• 1 medium parsnip, cubed
• 1 medium carrot, cubed
• ½ medium beet, cubed
• 1 tbsp extra-virgin olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tbsp lemon juice
• 1 tbsp fresh dill, chopped
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the root vegetables with olive oil, cumin, paprika, salt, and pepper. Spread on a baking sheet and roast for 15 minutes.
3. Push the vegetables to the sides. Place the mackerel fillet in the centre.
4. Drizzle the mackerel with lemon juice and season with salt and pepper.
5. Return to the oven and bake for 10 more minutes until the fish is cooked through.
6. Garnish with fresh dill.

Nutritional Highlights: Mackerel is exceptionally high in EPA/DHA omega-3s; beets contain betalains; carrots provide beta-carotene.

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23. Chickpea & Vegetable Tagine

Protein: ~26g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

This Moroccan-inspired tagine is a plant-based feast of anti-inflammatory spices and protein-rich chickpeas.

Ingredients:

• 2 cans (15 oz each) chickpeas, rinsed and drained
• 1 can (14 oz) diced tomatoes
• 1 medium zucchini, diced
• 1 medium carrot, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 cup low-sodium vegetable broth
• 1 tsp ground cumin
• 1 tsp ground turmeric
• ½ tsp ground cinnamon
• ½ tsp ground ginger
• ¼ tsp cayenne pepper
• 1 tbsp extra-virgin olive oil
• ¼ cup dried apricots, chopped
• 2 tbsp fresh cilantro
• Cooked couscous or brown rice for serving

Instructions:

1. Heat olive oil in a large pot. Sauté onion and carrot for 4 minutes.
2. Add garlic and all spices; cook for 1 minute.
3. Add chickpeas, diced tomatoes, broth, zucchini, and dried apricots.
4. Bring to a boil, then reduce heat and simmer for 25 minutes.
5. Season with salt and pepper. Garnish with cilantro.
6. Serve over couscous or brown rice.

Nutritional Highlights: Chickpeas provide plant protein and fibre; cinnamon helps regulate blood sugar; apricots add beta-carotene and potassium.

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24. Sesame Ginger Baked Chicken Breast

Protein: ~40g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

This Asian-inspired baked chicken is incredibly moist and flavourful, with a marinade rich in anti-inflammatory ginger and sesame.

Ingredients:

• 6 oz boneless, skinless chicken breast
• 1 tbsp sesame oil
• 1 tbsp low-sodium tamari
• 1 tbsp honey
• 1 tsp fresh ginger, grated
• 1 clove garlic, minced
• 1 tsp rice vinegar
• ½ tsp red pepper flakes
• Sesame seeds and green onions for garnish
• Steamed bok choy and brown rice for serving

Instructions:

1. Whisk together sesame oil, tamari, honey, ginger, garlic, rice vinegar, and red pepper flakes.
2. Marinate the chicken in this mixture for at least 20 minutes (or up to 24 hours in the refrigerator).
3. Preheat oven to 400°F (200°C).
4. Place the chicken in a baking dish and pour the marinade over it.
5. Bake for 22–25 minutes until the internal temperature reaches 165°F (74°C).
6. Rest for 5 minutes, then slice.
7. Garnish with sesame seeds and green onions. Serve with bok choy and brown rice.

Nutritional Highlights: Chicken provides lean complete protein; ginger delivers gingerols; sesame oil contains sesamol and sesamin.

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25. Prawn & Avocado Ceviche Bowl

Protein: ~28g | Prep Time: 20 min | Marinate Time: 20 min | Cook Time: 0 min | Servings: 1

Ceviche uses citric acid from lime juice to “cook” the prawns without heat, preserving all their delicate nutrients and flavour.

Ingredients:

• 5 oz cooked prawns (shrimp), roughly chopped
• ½ avocado, diced
• ½ cup cherry tomatoes, quartered
• ¼ cup cucumber, diced
• ¼ cup red onion, finely diced
• 1 jalapeño, seeded and minced
• 3 tbsp fresh lime juice
• 2 tbsp fresh cilantro, chopped
• Salt and black pepper to taste
• Corn tortilla chips or lettuce cups for serving

Instructions:

1. Combine the prawns, tomatoes, cucumber, red onion, and jalapeño in a bowl.
2. Pour the lime juice over everything and toss to coat.
3. Let marinate for 15–20 minutes in the refrigerator.
4. Gently fold in the avocado and cilantro.
5. Season with salt and pepper.
6. Serve in lettuce cups or with corn tortilla chips.

Nutritional Highlights: Prawns are lean and high in selenium; avocado provides oleic acid; lime juice delivers vitamin C; jalapeño contains capsaicin.

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26. Wild Rice & Mushroom Stuffed Acorn Squash

Protein: ~26g | Prep Time: 15 min | Cook Time: 45 min | Servings: 2

This stunning plant-based dinner is perfect for autumn and winter. Acorn squash is rich in beta-carotene, and wild rice provides a complete protein when combined with the mushrooms.

Ingredients:

• 1 large acorn squash, halved and seeds removed
• ½ cup wild rice, cooked
• 1 cup cremini mushrooms, diced
• ½ cup white beans, rinsed and drained
• ¼ cup dried cranberries
• ¼ cup raw walnuts, chopped
• 2 cloves garlic, minced
• ½ yellow onion, diced
• 1 tsp dried thyme
• 1 tsp dried sage
• 1 tbsp extra-virgin olive oil
• Salt and black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Brush the cut sides of the acorn squash with olive oil and season with salt and pepper. Place cut-side down on a baking sheet and roast for 30–35 minutes until tender.
2. Meanwhile, heat olive oil in a skillet. Sauté onion and garlic for 3 minutes.
3. Add mushrooms and cook for 5 minutes until browned.
4. Stir in the wild rice, white beans, cranberries, walnuts, thyme, and sage. Season with salt and pepper.
5. Flip the roasted squash cut-side up and fill each half with the wild rice mixture.
6. Return to the oven for 10 more minutes.
7. Garnish with fresh parsley.

Nutritional Highlights: Acorn squash provides beta-carotene and potassium; mushrooms contain beta-glucan and ergothioneine; walnuts deliver ALA omega-3s.

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Quick-Reference Nutrition Summary

#	Recipe	Protein	Key Anti-Inflammatory Ingredient
1	Herb-Crusted Baked Salmon	~38g	Salmon (omega-3), fresh herbs
2	Turmeric Chicken Thighs	~36g	Turmeric, ginger, sweet potato
3	Mediterranean Baked Cod	~32g	Olives, capers, tomatoes
4	Beef & Vegetable Stew	~35g	Turmeric, mushrooms
5	Lemon Garlic Prawn Pasta	~32g	Prawns, garlic, olive oil
6	Spiced Lamb Kofta	~35g	Cumin, coriander, cinnamon
7	Thai Green Curry with Chicken	~35g	Lemongrass, galangal, broccoli
8	Lemon Herb Trout	~36g	Trout (omega-3), garlic
9	Slow Cooker Chicken Bone Broth Soup	~30g	Bone broth, ginger, turmeric
10	Walnut-Crusted Halibut	~38g	Walnuts (ALA), broccoli
11	Tofu & Vegetable Red Curry	~26g	Tofu, sweet potato, curry paste
12	Garlic Butter Shrimp & Cauliflower Rice	~30g	Shrimp, cauliflower, garlic
13	Stuffed Portobello Mushrooms	~30g	Mushrooms, turmeric, quinoa
14	Seared Tuna with Edamame Salad	~40g	Tuna (omega-3), edamame
15	Chicken & Vegetable Sheet Pan	~38g	Turmeric, Brussels sprouts
16	Salmon Tacos with Mango Salsa	~32g	Salmon (omega-3), red cabbage
17	Lentil & Spinach Dal	~26g	Turmeric, ginger, lentils
18	Grilled Swordfish with Olive Tapenade	~38g	Olives, capers, swordfish
19	Chicken & Kale Soup with White Beans	~35g	Kale, white beans, garlic
20	Pesto Salmon with Roasted Tomatoes	~36g	Salmon (omega-3), basil pesto
21	Turkey Meatballs in Marinara	~35g	Turkey, crushed tomatoes
22	Baked Mackerel with Root Vegetables	~32g	Mackerel (omega-3), beets
23	Chickpea & Vegetable Tagine	~26g	Chickpeas, turmeric, cinnamon
24	Sesame Ginger Baked Chicken	~40g	Ginger, sesame oil
25	Prawn & Avocado Ceviche Bowl	~28g	Prawns, avocado, lime
26	Wild Rice & Mushroom Stuffed Squash	~26g	Mushrooms, walnuts, squash

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These recipes are intended for general wellness purposes and do not constitute medical advice. Consult a registered dietitian or healthcare provider for personalised nutritional guidance.