Quick and easy anti-inflammatory meal ideas
Do you struggle to stay eating healthily when life gets busy or when you’re feeling tired or unwell?
Me too – but it’s at these times when we are probably most in need of some anti-inflammatory nutrients to help us get through the difficult times and prevent it having a negative impact on our health.
Having just been through a busy few weeks, I thought I’d share with you my quick go to meal options for when times are tough but you are still trying to keep the anti-inflammatory diet going.
The key is planning ahead (online food shops are great when you are busy) and batch cooking where you can so you cook once, but get 3 or 4 meals out of it.
Here are my top 5 quick and easy anti-inflammatory meals:
- Overnight oats
Make a batch and have breakfasts covered for most of the week. You can find my base recipe for overnight oats here. I add in some extra protein with nuts, seeds and tahini. Then add in an extra anti-inflammatory kick with some extra berries – fresh or frozen.
Short on time? Use pre-prepared bircher museli (I like Rude Health) and add in extra protein and berries.
2. Soups
Again great for batch cooking and a way of getting in plenty of anti-inflammatory vegetables. Add in some extra protein with tinned lentils, beans for chickpeas. My current favourite is the minestrone recipe on my website. Have for lunch or dinner.
No time to make soup? Get a supermarket soup from the chiller section and add in extra protein.
3. Salad bowls
This is quick and easy to make for lunch or dinner. Get a bag of salad leaves or a mixed salad. Add some extra salad vegetables e.g. tomatoes, beetroot, radish, grated carrot, peppers etc. Add some protein e.g. leftover cooked chicken, tinned fish or some lentils. Top with hummus.
4. Stir fry
A really easy quick dinner you can pick up on the way home from work. Get a bag of stir fry vegetables (you can always add in some extra vegetables to increase the number of portions e.g. kale, cabbage, mushrooms, peppers, carrots etc), add some protein (e.g. frozen edamame beans, chicken, tofu, turkey) and add a sauce (e.g. soy sauce).
5. Tray bakes
This takes a bit of preparation, but I do two trays of vegetables in the oven and then I have at least 4 portions out of it for lunch or dinner. Use the recipe on my website as a starting point, but add in any veg you like – cut them up small to reduce cooking time. Add some protein e.g. chickpeas, beans, feta cheese, cooked chicken, salmon and then add a sauce (e.g. tahini and olive oil).
I hope that helps and if you need some one off advice on getting the right foods in place for you that are quick and easy to do, you can always book in for a one off hormone intensive appointment.
Content Disclaimer
The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and you should not rely on any of the contents of this blog. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this blog. Emma Belton Nutrition disclaims all liability and responsibility arising from any reliance placed on any of the contents of this blog.