30-Day Anti-Inflammatory Dinner Plan

sheetpan salmon and veggies

From rice bowls to easy sheet pan dinners, this meal plan is packed with fresh veggies, healthy fats and hearty whole grains for a month of anti-inflammatory meals that will have you feeling your best!

01 of 30

Dijon Salmon with Green Bean Pilaf

Dijon Salmon with Green Bean Pilaf

In this quick dinner recipe, the delicious garlicky-mustardy mayo that tops baked salmon is very versatile. Make extra to use as a dip for fries or to jazz up tuna salad. Precooked brown rice helps get this healthy dinner on the table fast, but if you have other leftover whole grains, such as quinoa or farro, they work well here too.

02 of 30

Chicken, Avocado & Quinoa Bowls with Herb Dressing

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Arrange the toppings individually on these protein-packed grain bowls so each bite has a contrasting taste and texture. Make big batches of the salad dressing, quinoa and roasted chicken thighs and you'll have healthy meal-prep lunches or dinners for days. Though the chicken thighs take just 15 minutes to prep, you can also make the salads with leftover chicken or store-bought cooked chicken to make prep even faster.

03 of 30

Garlic Roasted Salmon and Brussel Sprouts

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Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is simple enough for a weeknight meal yet sophisticated enough to serve to company. Serve with whole-wheat couscous.

04 of 30

Sheet-Pan Roasted Salmon & Vegetables

Greek Roasted Fish with Vegetables

This dish is packed with flavor and fits perfectly into a Mediterranean diet.

05 of 30

Chicken Quinoa Fried Rice

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Regular fried rice gets a protein boost when rice is swapped for quinoa in this healthy dinner recipe. Feel free to use any vegetables you have on hand-broccoli, green beans and mushrooms are all good options. Serve with hot sauce if desired.

06 of 30

Skillet Lemon Chicken with Potatoes & Kale

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This easy one-pan skillet-roasted lemon chicken is perfect for weeknight dinners. Juicy chicken thighs are cooked in the same pan as baby potatoes and kale for a satisfying meal with the added bonus of minimal cleanup.

07 of 30

Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas

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This fragrant turmeric rice bowl topped with leftover spiced roasted root vegetables and chickpeas is inspired by flavors from India for an easy, vegetarian dinner.

08 of 30

Chicken Souvlaki with Herbed Couscous

Chicken Souvlaki Kebabs with Mediterranean Couscous

Fennel adds a nice flavoring to the marinade in this healthy chicken souvlaki dish. The kabobs are perfectly paired with a veggie-packed, yogurt-dressed Israeli couscous.

09 of 30

Kale Salad with Quinoa & Chicken

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Toss the cooked chicken into this healthy salad recipe while it's still warm to lightly wilt the kale, making it softer and easier to eat. Using store-bought salad dressing saves time, but you could also make your own tangy vinaigrette.

10 of 30

Vegan Coconut Chickpea Curry

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To make this 20-minute vegan curry even faster, buy precut veggies from the salad bar at the grocery store. To make it a full, satisfying dinner, serve over cooked brown rice. When shopping for simmer sauce, look for one with 400 mg of sodium or less and check the ingredient list for cream or fish sauce if you want to keep this vegan. If you like a spicy kick, add a few dashes of your favorite hot sauce at the end.

11 of 30

Sheet-Pan Chicken Fajita Bowls

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Skip the tortillas in favor of this warm fajita salad, which features a nutritious medley of chicken with roasted kale, bell peppers and black beans. The chicken, beans and vegetables are all cooked on the same pan, so this healthy dinner is easy to make and the cleanup is easy too. And if you're extra hungry, make a batch of brown rice to serve with them!

12 of 30

Cauliflower Tikka Masala with Chickpeas

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In this vegetarian riff on a popular Indian dish, we swap in cauliflower and chickpeas for the chicken in tikka masala. The cauliflower's nooks and crannies are particularly good at soaking up all the intense flavors of the sauce. Serve over brown rice for an easy healthy dinner that's ready in just 20 minutes.

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Air-Fryer Turkey Stuffed Peppers

Air-Fryer Turkey Stuffed Peppers

Stuffed peppers are a classic family meal—and they're fun to eat, too. Instead of roasting the sweet peppers in the oven, use an air fryer to get them crisp-tender but not soggy.

14 of 30

Tortilla Chip Flounder with Black Bean Salad

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This 40-minute recipe pairs a vibrant black bean salad with baked flounder. The flounder is coated in a cayenne pepper and tortilla chip crust adding a bit of heat to this Mexican-inspired meal.

15 of 30

Slow-Cooker Black Bean & Quinoa Bowls

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This taco-bowl-style recipe will be a hit with both adults and children. The 10-minute sit time allows the cheese to melt into the quinoa, making this dish super decadent. If you cannot find Cheddar-Jack cheese, use Monterey Jack or sharp Cheddar. Garnish with fresh cilantro leaves, lime wedges and additional cheese, if desired.

16 of 30

Minestra Maritata con Fagioli Bianchi (Italian Wedding Soup with White Beans)

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Italian comfort food at its best, this easy soup recipe lends itself to countless variations. Our version includes white beans for extra fiber and protein.

17 of 30

Ratatouille-Stuffed Peppers with Arugula-Farro Salad

Ratatouille-Stuffed Peppers with Arugula-Farro Salad
Ted Cavanaugh

This vegetable-packed dinner features the heat-loving produce that thrives before the cooler nights of fall set in.

18 of 30

Roasted Pork Tenderloin with Vegetables & Quinoa

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For the best flavor in this easy roasted pork tenderloin dish, start marinating the pork the night before or get it going before you head off to work in the morning. Then, when you get home, all that's left to do is roast the pork and vegetables and prepare the quinoa for this easy healthy dinner. This recipe makes extra quinoa—use the leftovers as a base for easy meal-prep lunches, salads, stir-fries later in the week.

19 of 30

Sheet-Pan Chicken & Vegetables with Romesco Sauce

Sheet-Pan Chicken & Vegetables with Romesco Sauce

Romesco sauce, a classic Mediterranean sauce made with roasted peppers, nuts, garlic and olive oil, is a delicious accompaniment to fish, grilled vegetables, omelets and this one-pan meal of roasted chicken and vegetables. Potatoes, broccoli and chicken thighs all roast together while you make the quick and easy sauce for a fast one-dish meal that's mouthwateringly delicious.

20 of 30

Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi

sheet-pan-chicken-gnocchi-vegetables

In this healthy dinner recipe, chicken thighs, Brussels sprouts, cherry tomatoes and packaged gnocchi are all roasted on the same sheet pan for a complete meal that couldn't be easier to make. And though it's simple, this dish gets tons of flavor from seasonings, including garlic, oregano and red-wine vinegar. It all adds up to a dish that's ready to go into heavy weeknight rotation in your house.

21 of 30

Ginger-Tahini Oven-Baked Salmon & Vegetables

sheet pan of salmon and vegetables on blue background

The tahini sauce does double duty in this healthy salmon recipe, serving as a glaze for the fish and also as a drizzle for the entire dish at the end of cooking. The green beans are cooked just slightly in this recipe, to still be crisp. If you like your green beans tenderer, look for thinner beans or haricot verts in the grocery store; they'll cook more quickly. This sheet-pan dinner recipe is not only delicious—it also comes together with just 25 minutes of active prep time, and there's only one pan to clean up afterwards!

22 of 30

Charred Shrimp, Pesto & Quinoa Bowls

charred shrimp

These shrimp, pesto and quinoa bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they're basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.

23 of 30

Turkey Meatballs with Linguine & Fresh Tomato Sauce

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For this healthy turkey meatball recipe, lean ground turkey is mixed with fresh mushrooms, oats, garlic, spices and a little Parmesan cheese for a meatball that's moist, delicious and has more fiber and less saturated fat than a traditional beef and pork version. Serve these tasty meatballs over whole-grain pasta with fresh tomato sauce for a satisfying take on spaghetti and meatballs, and save the leftovers to stuff into sandwiches.

24 of 30

Chicken, Arugula & Butternut Squash Salads with Brussels Sprouts

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Hot roasted vegetables lightly wilt the arugula in this healthy dinner salad recipe. Keep prep time minimal with leftover chicken, precut butternut squash and trimmed Brussels sprouts. If you're really hungry, mix in farro or brown rice.

25 of 30

Roasted Salmon with Smoky Chickpeas & Greens

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In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy. Pair with quinoa for a complete meal!

26 of 30

Jackfruit Barbacoa Burrito Bowls

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Jackfruit, a tropical fruit with a dense, chewy texture, is a blank canvas that takes on flavors well. In these vegan burrito bowls, the jackfruit is simmered in a warm and spicy chile sauce that's so good you'll never know you're eating a plant-based protein instead of pork or beef.

27 of 30

Chicken, Quinoa & Sweet Potato Casserole

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This protein-loaded chicken and sweet potato casserole dish is made with multicolored quinoa, a blend of white, red and black varieties, but any color will work.

28 of 30

Paprika Baked Pork Tenderloin with Potatoes & Broccoli

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You'd never guess that this elegant meal comes together on just one baking sheet. While the pork rests, whip together an easy red pepper sauce to complete this impressive and healthy dinner. The sauce would also be delicious with chicken. We're willing to bet this easy sheet-pan dinner recipe will go into heavy rotation on your kitchen playlist.

29 of 30

Creamy Chicken, Brussels Sprouts & Mushrooms

Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta
Photography / Kelsey Hansen, Styling / Sammy Mila

You'll only have to dirty one pot in this easy pasta recipe that cooks chicken and vegetables right along with the noodles. Plus, by using the exact amount of water you need to cook the pasta, the starch that usually gets drained off with your pasta water stays in the pot, giving you delectably creamy results.

30 of 30

Moroccan-Inspired Chicken & Sweet Potato Soup

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This healthy chicken soup recipe gets bold Moroccan flavor from sweet potatoes, cumin, cinnamon, cayenne pepper and a touch of fiery harissa. To get a homemade stock flavor using store-bought broth, we simmer bone-in chicken breasts in the broth before adding the rest of the soup ingredients.

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