Anti-Inflammatory Meal Prep Checklist
Make meal prep easy and healing with this anti-inflammatory checklist. From smart grocery planning to efficient batch cooking, this guide helps you stay consistent with anti-inflammatory eating while reducing stress and decision fatigue.
Equipment
- Sheet pan
- - Large pot
- Storage containers (BPA-free)
- Marker or labels
- Cutting board & sharp knife
- Blender (for smoothies)
Ingredients
- Leafy greens (spinach, kale, arugula)
- Berries (blueberries, raspberries, blackberries)
- Extra virgin olive oil
- Avocados
- Walnuts
- Wild-caught salmon
- Sardines
- Turmeric, ginger, garlic
- Quinoa, oats, brown rice
- Lentils, chickpeas, tofu
- Kimchi, sauerkraut, unsweetened yogurt
Instructions
- Check your pantry and fridge for anti-inflammatory staples like spices, grains, healthy oils, and fermented foods. Take note of what needs restocking.
- Create a categorized grocery list by produce, proteins, pantry, and freezer. Choose seasonal, fresh items when possible.
- Select 2–3 lean or plant-based proteins such as salmon, lentils, or organic chicken. Cook in bulk using sheet pans or stovetop methods.
- Prepare 1–2 whole grains like quinoa or brown rice. Cook large batches and store them in airtight containers once cooled.
- Roast 3–4 colorful veggies such as sweet potatoes, broccoli, and bell peppers with olive oil and herbs at 400°F until tender.
- Portion prepared food into BPA-free, stackable containers. Label each with the contents and date.
- Freeze extra portions you won’t eat within 3–4 days. Organize containers so older meals are eaten first.
- Clean your prep space and get it ready for next week. Keep your checklist in a visible spot to repeat the cycle easily.
Notes
Meal prep isn’t about perfection—it’s about consistency. Start small, keep it simple, and build the habit. Frozen fruits and veggies, theme nights, and pre-portioned smoothies are all game-changers for staying on track with an anti-inflammatory lifestyle.