As the days grow longer and warmer, many of us are eager to embrace the outdoors with evening walks. Movement, such as walking, plays a crucial role in reducing chronic inflammation, a key factor in maintaining overall health. Complementing this with a diet rich in anti-inflammatory foods can further enhance these benefits. This week’s dinner plan is designed to do just that, featuring a variety of inflammation-fighting ingredients like ginger, salmon, and red cabbage. Each recipe is crafted to be simple and efficient, requiring just one pan to minimize cleanup time. Chronic inflammation is linked to an increased risk of cancer, so incorporating these meals into your routine can also help lower that risk. These recipes are part of our new spotlight: Cancer Rates Are on the Rise for Young People–Can Diet & Lifestyle Choices Lower the Risk? Dive into the spotlight, then return here to cook your way to better health.
Your Weekly Dinner Plan
Sunday: High-Protein Lemon & Turmeric Chicken Soup
Monday: Saag Aloo Matar
Tuesday: Beet & White Bean Sandwiches
Wednesday: Roasted Carrot Salad
Thursday: Cheesy White Bean & Rice Skillet
Friday: Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes
Our column, ThePrep, is here to simplify your dinner planning and grocery shopping. Nutritional needs vary, so feel free to use these plans as inspiration and adjust them to suit your preferences. Sign up to receive a dinner plan delivered to your inbox every Saturday!
Sunday: High-Protein Lemon & Turmeric Chicken Soup
This comforting chicken soup is brimming with inflammation-fighting ingredients like ginger and turmeric, making it perfect for both wellness and everyday enjoyment. Bone-in chicken thighs ensure a rich, flavorful broth packed with protein, while baby kale adds polyphenols, compounds known to reduce the risk of chronic illness. This soup is a nourishing choice for any day of the week.
Monday: Saag Aloo Matar
This cozy Indian-inspired dish combines two beloved meals—saag aloo and aloo matar—featuring potatoes, tomatoes, peas, and leafy greens. Tomatoes are rich in carotenoids like lycopene, which have anticancer properties, while spinach contains compounds that may inhibit cancer cell growth. Serve this hearty dish with warm whole-wheat naan for a complete meal.
Tuesday: Beet & White Bean Sandwiches
These vibrant sandwiches showcase pickled beets and a creamy, herby white bean spread, layered on whole-wheat bread with alfalfa sprouts and red onion. Beets are packed with betalains, antioxidants that help reduce inflammation and lower the risk of chronic diseases. This high-fiber, high-protein sandwich is both nutritious and satisfying.
Wednesday: Roasted Carrot Salad
This salad features sweet roasted carrots, some of which are blended into the dressing for a unique twist. Massaging the dressing into kale tenderizes the leaves and ensures even coating. Carrots contain luteolin, an antioxidant with anti-inflammatory properties that may reduce the risk of certain cancers. Pair this salad with rotisserie chicken for a balanced meal.
Thursday: Cheesy White Bean & Rice Skillet
This one-pot dinner combines crispy rice, creamy white beans, and melted provolone cheese for a comforting and nourishing dish. White beans are high in fiber, promoting satiety and gut health, while provolone adds calcium and protein. A tangy lemony yogurt sauce provides the perfect finishing touch.
Friday: Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes
This effortless sheet-pan dinner features chicken thighs marinated in a lemony mixture, roasted alongside red cabbage and sweet potatoes. After 40 minutes in the oven, the chicken is crispy, and the vegetables are tender. This meal is loaded with antioxidants from the vegetables, helping to reduce inflammation and support overall health.
By incorporating these recipes into your weekly routine, you can enjoy delicious, inflammation-fighting meals that contribute to better health and well-being. Each dish is designed to be simple, flavorful, and packed with nutrients, making it easier than ever to prioritize your health through diet.
