5 Anti-Inflammatory Meal Preps for Joint Pain Sufferers

Lacey
October 28, 2019 0 Comment

5 Anti-Inflammatory Meal Preps for Joint Pain Sufferers

We all know some of the hardest parts about getting healthy is eating healthy. You don’t need to be a culinary genius to cook healthy dishes and prepare for your busy week ahead either. We have a great selection of quick, diverse and packed with protein meal preps to help feed your body. 

Many of these recipes include foods to help with inflammation. Anti-inflammatory foods help decrease inflammation you may have in your joints that are causing pain. These foods also increase blood flow. Turmeric, broccoli, Kale and garlic all help with inflammation. Chronic Pain sufferers can have a healthy meal and aid in improving your pain with these 5 recipes

5 Anti-Inflammatory Meal Prep Recipes 

Turmeric Chicken & Cauliflower Rice with Broccoli

  • 3 chicken breasts
  • 2 ½ cup cauliflower rice
  • 2 ½ cup broccoli florets
  • 3 tbsp coconut oil (or Extra Virgin Olive Oil)
  • 2 tsp turmeric
  • 1 tsp onion powder
  • ½ tsp grated fresh ginger
  • ½ Tsp Oregano
  • sea salt & pepper to taste
  1. Preheat the oven to 400 F and line a large baking sheet with foil
  2. Place the three chicken breasts on one side of the baking sheet, broccoli on the other
  3. Mix 2 tbsp of oil with 1 tsp ground turmeric, onion powder, ginger, sea salt, and black pepper
  4. Pour the mixture over the chicken and broccoli, evenly coating them
  5. Bake in the oven for 20-25 minutes or until chicken reaches an internal temperature of 165-170 F
  6. While the chicken and broccoli are cooking, use 1 tsp of oil in a large skillet on medium heat and add cauliflower rice
  7. Cook the cauliflower rice for 12-15 minutes, or until lightly browned
  8. Place all your fixings in microwave safe containers and enjoy for the next 2 or 3 days.

Overnight Oatmeal

  • ½ cup rolled old fashioned oats
  • ½ cup milk of choice
  • ¼ cup nonfat Greek yogurt
  • 1 tbsp chia seeds
  • 1 tbsp sweetener of choice
Toppings: Cut apples, pecans, maple, fruit, peanut butter, nutella, dried coconut, jelly or cinnamon
  1. Place all ingredients into a large glass container and mix until thoroughly.
  2. Cover the glass container with a lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight.
  3. Uncover and enjoy! Add a little more milk or water, for thinner consistency.

Beef Stuffed Bell Peppers

  • 1 cup cooked rice
  • 2 tbsp. extra-virgin olive oil
  • 1 medium onion, chopped
  • ½ can of black beans
  • ½ can corn kernels
  • 4 cloves garlic, minced
  • ½ tbsp smoked paprika or Chili seasoning
  • 1 lb ground beef
  • 1 can diced tomatoes or Chunky salsa
  • 1 tsp dried oregano
  • 6 bell peppers, tops and cores removed
  • 1 cup shredded Monterey jack
  • Kosher salt and pepper to taste
  1. Preheat oven to 400°
  2. Place peppers in a baking dish and back for 10 to 15 mins to soften
  3. In a large skillet over medium heat, heat oil and cook onion until soft, stir in garlic and cook until fragrant.
  4. Add ground beef and cook, breaking up meat with a wooden spoon, until no longer pink.
  5. Add remaining ingredients (other than the cheese) to the beef and let simmer for about 10 mins.
  6. Remove peppers from the oven and spoon the beef mix in the peppers, top with cheese.
  7. Bake uncovered for another 15 mins until cheese is melty.

Roasted Beets & Kale Salad

  • 3-4 cup beets, peeled and cut into bite size
  • 1 tbsp. extra-virgin olive oil
  • 1 cup candied walnut halves
  • 4 packed cups of curly kale, washed and torn into bite sized pieces
Toppings: ¼ cup goat or Feta, Avocado, diced chicken or Seared Tuna
  1. Preheat oven to 425°
  2. Line a baking sheet with parchment paper and spread out the beets on the sheet then drizzle the oil over top.
  3. Mix and cover the baking sheet with aluminum foil and bake for 30-40 minutes, until soft.
  4. Add the kale, candied walnuts, and your choose if toppings in a large bowl.
  5. Let the beets cool and add to your salad
  6. Toss with balsamic dressing or honey dijon dressing
  7. Last 2-3 days. Add dressing when serving.

Mason Jar Quinoa Salad

  • ½ cup cooked quinoa
  • 1 cup chickpeas, cooked and drained
  • ½ cup shredded carrots
  • ½ cup chopped purple cabbage
  • 4 cups kale or leafy greens
  • 1 small avocado
Toppings: Seared Chicken or Tofu, pumpkin seeds, feta or gorgonzola cheese
  1. Drizzle coconut oil in a medium pan over medium heat.
  2. Add the chickpeas and crisp for 15 minutes until brown.Let cool.
  3. Grab a mason jar, add your heavy items first to the bottoms and finish off with your dressing of choice.
  4. Recommend Greek, balsamic or Tahini for dressing.

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