Inflammation can affect your gut, making you feel sluggish and uncomfortable.
But the good news is, you can fight back with the right foods!
Anti-inflammatory meals contain ingredients that soothe your gut and help you feel your best.
We’ve compiled a simple meal prep guide with easy, make-ahead recipes perfect for busy weeks.
Prepare to fuel your body with tasty, gut-friendly meals that keep inflammation in check and your energy high.
Anti-Inflammatory Meal Prep: 7 Easy Recipes for Gut Health
Here are seven easy anti-inflammatory recipes that are perfect for your gut health.
Whether you’re looking for a quick lunch or a cosy dinner, these recipes are easy to prepare and great for busy days.
Also, here’s a handy table with prep time, cook time and servings for each dish.
| Dish Name | Prep Time | Cook Time | Serves |
| 1. Chickpea Tuna Salad | 10 min | 0 min | 2-4 |
| 2. Sweet Potato & Black Bean Chili | 10 min | 30 min | 4-6 |
| 3. Garlic Butter-Roasted Salmon With Potatoes & Asparagus | 15 min | 25 min | 4 |
| 4. Butternut Squash Soup With Coconut Milk And Ginger | 15 min | 1 hr 15 min | 4-6 |
| 5. Whole-Wheat Tagliatelle With Creamy White-Bean And Kale Sauce | 20 min | 15 min | 4 |
| 6. Herby Chicken With Bulgur Wheat | 15 min | 30 min | 4 |
| 7. Chhole (Chickpea Curry) | 10 min | 20 min | 4 |
Recipe 1 – Chickpea Tuna Salad
This no-cook wonder is a lunchtime lifesaver packed with protein, fibre, and healthy fats!
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (5 oz) tuna in water, drained
- ¼ cup mayonnaise (or Greek yoghurt for a lighter option)
- ¼ cup finely chopped red onion
- ¼ cup finely chopped celery
- ¼ cup finely chopped fresh dill
- ¼ cup finely chopped fresh parsley
- 2 tbsp lemon juice
- 1 tsp Dijon mustard
- ½ tsp salt
- ¼ tsp black pepper
Instructions
Step 1: Grab a large bowl and toss in all the ingredients: chickpeas, tuna, mayo, onion, celery, dill, parsley, lemon juice, mustard, salt, and pepper.
Step 2: Mix everything until it’s well combined; give it a taste and tweak the seasoning if you’d like.
Step 3: Serve it over a handful of arugula with a drizzle of olive oil, or pile it onto whole-grain bread for a hearty sandwich.
Chef’s Tip: Want a little extra zing? Toss in some chopped olives or capers for a briny kick. If you’re feeling creamy, mash a few chickpeas before mixing.
Recipe 2 – Sweet Potato & Black Bean Chili
Cosy up with this hearty, veggie-packed chilli, perfect for batch cooking and freezing!
Ingredients
- 1 tbsp + 2 tsp extra virgin olive oil
- 1 medium sweet potato, peeled and diced
- 1 large onion, diced
- 4 cloves garlic, minced
- 2 tbsp chilli powder
- 4 tsp ground cumin
- ½ tsp ground chipotle chile
- ¼ tsp salt
- 2½ cups water
- 2 cans (15 oz each) black beans, rinsed
- 1 can (14 oz) diced tomatoes
- 4 tsp lime juice
- ½ cup chopped fresh cilantro
Instructions
Step 1: Heat the olive oil in a Dutch oven or large pot over medium-high heat.
Step 2: Add the sweet potato and onion, stirring often, and cook for about 4 minutes until they soften slightly.
Step 3: Toss in the garlic, chilli powder, cumin, chipotle, and salt, and cook for 30 seconds to activate the spices.
Step 4: Pour in the water, bring it to a simmer, then cover and reduce the heat. Let it bubble away for 10-12 minutes until the sweet potato is tender.
Step 5: Stir in the black beans, tomatoes, and lime juice, and simmer for another 5 minutes to melt the flavours.
Step 6: Take it off the heat, sprinkle in the cilantro, and give it a final stir.
Chef’s Tip: Sneak in a pinch of cinnamon or a teaspoon of cocoa powder for a rich, unexpected depth. Plus, they’re anti-inflammatory bonuses.
Recipe 3 – Garlic Butter-Roasted Salmon With Potatoes & Asparagus
This one-pan meal is a weeknight hero: minimal cleanup and maximum flavour!
Ingredients
- 1 lb baby Yukon Gold potatoes, halved
- 2 tbsp extra virgin olive oil, divided
- ¾ tsp salt, divided
- ½ tsp ground pepper, divided
- 12 oz asparagus, trimmed
- 2 tbsp melted butter
- 1 tbsp lemon juice
- 2 cloves garlic, minced
- 1¼ lbs salmon fillet, skinned and cut into 4 portions
- 4 tbsp chopped parsley (for garnish)
Instructions
Step 1: Preheat the oven to 400°F. Toss the potatoes with 1 tbsp oil, ¼ tsp salt, and 1/8 tsp pepper. Spread them on a baking sheet and roast for 15 minutes.
Step 2: Mix the asparagus with the remaining oil, ¼ tsp salt, and a pinch of pepper in a bowl.
Step 3: In a small bowl, whisk together the melted butter, lemon juice, garlic, and salt and pepper.
Step 4: Scoot the potatoes to one side of the pan, place the salmon in the centre, and drizzle it with the garlic butter. Add the asparagus to the other side.
Step 5: Return the salmon to the oven and roast for 10-12 minutes until it flakes easily. Sprinkle with parsley before serving.
Chef’s Tip: Are you unsure if the salmon is done? It should be 145°F inside or look opaque and tender. If you don’t have a thermometer, just peek for flaking.
Recipe 4 – Butternut Squash Soup With Coconut Milk And Ginger
Velvety and warming, this soup is like a hug in a bowl, perfect for chilly days!
Ingredients
- 1 medium butternut squash (3 lbs), halved and seeded
- 3 tbsp neutral oil (like safflower)
- Kosher salt and freshly ground pepper
- ¾ cup thinly sliced shallots (about 3 medium)
- 3 cloves garlic, smashed
- 2 tbsp minced ginger
- ¾ tsp ground coriander
- 4 cups low-sodium vegetable broth
- ½ cup coconut milk
- 1 tbsp fresh lime juice
Instructions
Step 1: Preheat the oven to 400°F. Place the squash halves cut-side down on a baking sheet and roast for 50-55 minutes, until soft. Let them cool for 15 minutes.
Step 2: Heat the oil in a large pot over medium heat, add shallots and garlic, and cook for 6-8 minutes until golden.
Step 3: Stir in the ginger and coriander, cooking for 2 minutes to release their aroma.
Step 4: Add the broth, 1 cup water, and a pinch of salt. Scoop the squash flesh into the pot and simmer for 30 minutes.
Step 5: Blend the soup in batches until smooth, then return it to the pot. Stir in the coconut milk and warm it through for 5 minutes.
Step 6: Finish with lime juice, taste it, and serve with an extra swirl of coconut milk if you feel fancy.
Chef’s Tip: Craving extra texture? Top it with toasted pumpkin seeds or a dollop of Greek yoghurt for a creamy boost.
Recipe 5 – Whole-Wheat Tagliatelle With Creamy White-Bean And Kale Sauce
This dairy-free pasta dish is comfort food with a healthy twist, creamy, dreamy, and gut-friendly!
Ingredients
- ½ cup sliced almonds
- ¼ cup extra virgin olive oil
- 4 cloves garlic, thinly sliced
- 1 small bunch kale, stems removed, torn into pieces
- 1 can (15 oz) cannellini beans, drained
- 2 tsp grated lemon zest + 2 tbsp lemon juice
- Kosher salt and freshly ground pepper
- 12 oz whole-wheat tagliatelle (or other wide pasta)
- 1 oz Parmigiano-Reggiano, grated (or nutritional yeast for dairy-free)
- ½ cup chopped parsley
Instructions
Step 1: Toast the almonds in a 350°F oven for 10-12 minutes until golden, then set aside.
Step 2: Heat the oil in a large skillet over medium. Add the garlic and cook for 1 minute until fragrant. Toss in the kale and cook for another minute.
Step 3: Blend the kale mixture with the beans, lemon juice, and 1 cup water until smooth and creamy.
Step 4: Cook the pasta in boiling salted water until al dente, then drain and return it to the pot.
Step 5: Pour the sauce over the pasta, stir over low heat for 1-2 minutes until it thickens, and season to taste.
Step 6: Before digging in, top with cheese (or nutritional yeast), parsley, almonds, and lemon zest.
Chef’s Tip: Boost the protein with grilled chicken or keep it dairy-free with a sprinkle of nutritional yeast instead of cheese.
Recipe 6 – Herby Chicken With Bulgur Wheat
A simple, herb-infused dish that’s as nourishing as it is flavorful!
Ingredients
- 1 tbsp chopped chives
- 1 tbsp chopped parsley
- 1 tbsp chopped basil (optional)
- 2 cloves garlic, chopped
- 1 tbsp olive oil
- Juice and zest of ½ lemon
- 2 chicken breasts
- 1 red onion, cut into wedges
- 1 red pepper, cut into chunks
- 1 medium zucchini, cut into chunks
- 100g cherry tomatoes
- 125g bulgur wheat
- ½ low-salt vegetable stock cube
Instructions
Step 1: Blend the chives, parsley, basil (if using), garlic, oil, lemon juice, and zest to make a herby paste. Preheat the oven to 400°F.
Step 2: Place the chicken breasts in a baking dish and brush them with some of the herb paste.
Step 3: Toss the onion, pepper, and zucchini with the rest of the paste, then scatter them around the chicken. Roast for 25 minutes, adding the tomatoes for the last 5 minutes.
Step 4: Meanwhile, cook the bulgur wheat in 500 ml of water with the stock cube for 10 minutes. Cover it and let it sit for 15 minutes. Fluff it up with a fork.
Step 5: Slice the chicken and serve it over the bulgur with the roasted veggies, drizzling any pan juices on top.
Chef’s Tip: If you have time, let the chicken marinate in the herb paste for a few hours. This will give it an even more flavorful flavour. For a fun twist, add olives or feta to the bulgur.
Recipe 7 – Chhole (Chickpea Curry)
Spice up your week with this quick, gut-loving curry ready in just 20 minutes!
Ingredients
- 1 medium serrano pepper, cut into thirds
- 4 large cloves of garlic
- 1 2-inch piece fresh ginger, peeled and chopped
- 1 medium yellow onion, chopped
- 6 tbsp neutral oil (canola or avocado)
- 2 tsp ground coriander
- 2 tsp ground cumin
- ½ tsp ground turmeric
- 2¼ cups canned diced tomatoes (no salt added)
- ¾ tsp kosher salt
- 2 cans (15 oz each) chickpeas, rinsed
- 2 tsp garam masala
- ¼ cup fresh cilantro (for garnish)
Instructions
Step 1: Pulse the serrano, garlic, and ginger in a food processor until minced. Then, add the onion and pulse until finely chopped.
Step 2: Heat the oil in a large saucepan over medium. Add the onion mixture and cook for 3-5 minutes, until soft.
Step 3: Stir in the coriander, cumin, and turmeric, cooking for 2 minutes to toast the spices.
Step 4: Pulse the tomatoes in the food processor until chunky, then add them to the pan with the salt. Simmer for 4 minutes.
Step 5: Stir in the chickpeas and garam masala, cover, and cook for 5 minutes until everything is cosy and fragrant.
Step 6: Garnish with cilantro and serve with rice or naan.
Chef’s Tip: Mash a handful of chickpeas before stirring them in for a thicker curry. A pinch of asafetida (hing) or paprika can add the flavour.
