Anti-Inflammatory Meal Prep For Gut Health

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.