When your schedule is packed and your energy is running low, it can be tempting to reach for takeout or processed foods. But with just a little planning, you can enjoy anti-inflammatory meals that are easy to prepare and packed with nutrients to fuel your body, fight inflammation, and support long-term wellness. Here are five quick and simple dinner ideas to add to your weeknight rotation.
1. Salmon with Quinoa and Steamed Broccoli
Why it works: Salmon is rich in omega-3 fatty acids, known to reduce inflammation. Quinoa adds fibre and protein, while broccoli is loaded with antioxidants. Oh, and it’s great as a meal prep too!
Recipe:
– 1 salmon fillet (season with lemon, garlic, and olive oil)
– 1/2 cup cooked quinoa
– 1 cup steamed broccoli
– Optional: sprinkle of turmeric and black pepper
How-to: Bake the salmon at 180°C for 15–20 minutes. Serve with pre-cooked quinoa and lightly steamed broccoli. Ready in under 30 minutes.
2. Turmeric Chickpea Stir-Fry
Why it works: Chickpeas are high in plant protein and fibre. Turmeric and garlic add natural anti-inflammatory properties.
Recipe:
– 1 can chickpeas (drained and rinsed)
– 1 cup chopped spinach or kale
– 1 bell pepper, sliced
– 1/2 tsp turmeric + 1/4 tsp black pepper
– 2 cloves garlic, minced
How-to: Sauté garlic in olive oil, add chickpeas, turmeric, and vegetables. Cook until tender. Serve on its own or over brown rice.
3. Lentil and Sweet Potato Soup
Why it works: Lentils are a great source of iron and protein, while sweet potatoes provide beta-carotene and fibre.
Recipe:
– 1 cup red lentils (rinsed)
– 1 medium sweet potato, diced
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 tsp ground cumin
– 3 cups vegetable broth
How-to: Sauté onion and garlic, add all ingredients, bring to a boil, then simmer for 20–25 minutes. Blend for a smoother texture, if desired.
4. Zucchini Noodles with Pesto and Cherry Tomatoes
Why it works: Zucchini is hydrating and low in carbs, while basil and olive oil in the pesto offer anti-inflammatory fats and antioxidants.
Recipe:
– 2 zucchinis, spiralised
– 1/2 cup cherry tomatoes, halved
– 2 tbsp pesto (store-bought or homemade)
– Optional: crushed walnuts or hemp seeds on top
How-to: Lightly sauté the noodles, mix in pesto and cherry tomatoes. Top with nuts or seeds for crunch.
5. Grilled Tofu and Roasted Veggie Bowl
Why it works: Tofu is a great plant-based protein source, and colourful roasted veggies (like carrots, capsicum, and pumpkin) are packed with phytonutrients.
Recipe:
– 1 block firm tofu, sliced
– 1 cup assorted vegetables (e.g. pumpkin, carrots, capsicum)
– Olive oil, rosemary, sea salt
How-to: Roast veggies in the oven at 200°C for 25 minutes. Grill or pan-fry tofu with a drizzle of olive oil. Serve together over brown rice or a bed of greens.
Final Thoughts
You don’t need hours in the kitchen to nourish your body with inflammation-fighting foods. These meals are simple, satisfying, and ideal for anyone balancing wellness with a busy lifestyle. Start with one or two recipes this week—and feel the difference in your energy, digestion, and overall mood.
Let us know which one you’ll be trying first!
Images: Envato
Melissa Fann
