Meal Prep Magic: Your 5-Day Anti-Inflammatory Lunch Plan

If you’re following an anti-inflammatory diet, you know how challenging it can be to plan lunches that are healthy, satisfying, and easy to prepare. Meal prep is a lifesaver—it saves time, reduces stress, and ensures you always have anti-inflammatory meals ready to go. Here’s a 5-day lunch plan with simple, flavorful recipes that you can prep ahead.

Day 1: Chicken & Zucchini “Japchae” Bowl

Ingredients (2 servings):

• 1 chicken breast, sliced

• 2 medium zucchinis, spiralized

• ½ cup carrots, julienned

• ½ cup mushrooms, sliced

• 1 cup spinach

• 1 clove garlic, minced

• 1 tbsp sesame or avocado oil

• Salt & ginger to taste

  Instructions:

• Bring a small pot of water to a boil. Once boiling, add the spinach for 30 seconds, or until wilted. Remove with a slotted spoon, place on a plate, and gently squeeze out excess water. Set aside.

• Heat a large skillet or wok over medium heat. Add 1 tbsp sesame or avocado oil. Once heated, add the chicken slices with a pinch of salt. Cook for 5–7 minutes, stirring occasionally, until chicken is golden and fully cooked. Remove from the skillet and set aside.

• In the same skillet, add garlic and ginger. Sauté for 30 seconds until fragrant. Add the carrots and mushrooms, cover, and cook for 4–5 minutes, until softened.

• Add the zucchini noodles to the skillet and toss with the vegetables. Cook for 2–3 minutes, until the noodles are al dente. Transfer the mixture to a colander and let excess water drain out. Return everything back to the skillet.

• Add in the cooked chicken and spinach. Drizzle lightly with sesame oil. Toss everything together for 1–2 minutes until well combined and warmed through.

• Transfer to plates and serve warm.

• Optional: garnish with sesame seeds if tolerated.