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- This meal plan includes six dinners that contain nutrients that can help reduce inflammation.
- With only 25 minutes or less of active cooking time, these meals cut down on kitchen time.
- The recipes feature summer produce like tomatoes, zucchini and squash, making the most of what’s in season.
With all of this warm, sunny weather, the last thing I want to do is stand in the kitchen all evening prepping dinner. I prefer to spend extra time tending to my garden or sitting on the patio with my feet up, enjoying the sunshine. So with that in mind, this week’s dinners all come together with just 25 minutes (or less!) of active time to give us all a little more outdoor time. They also meet our anti-inflammatory nutrition parameters, which means they’re packed with nutrients that can help reduce chronic inflammation, from foods such as leafy greens, fatty fish, legumes and dark-colored vegetables. Let’s get cooking!
Your Weekly Plan
Sunday: Sheet-Pan Crispy Chicken with Squash & Tomatoes
Monday: Roasted Veggies with Halloumi & Chickpeas
Tuesday: Caesar Salmon Bites
Wednesday: Roasted Veggie & Black Bean Bowls
Thursday: Cod Fish Tacos
Friday: Chickpea Chopped Salad with Pita Chips
Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!
Sunday: Sheet-Pan Crispy Chicken with Squash & Tomatoes
Photographer: Robby Lozano, Food Stylist: Giovana Vazquez, Prop Stylist: Keoshia McGhee
Panko- and Parmesan-crusted chicken cutlets bake alongside summer squash and cherry tomatoes to make an easy one-pan dinner. Tomatoes contain lycopene, which is an antioxidant that neutralizes inflammatory compounds. Serve with steamed spinach to meet our anti-inflammatory nutrition parameters.
Monday: Roasted Veggies with Halloumi & Chickpeas
Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer
Quickly becoming my go-to dish of summer, this medley of tomatoes, bell pepper, zucchini, red onion, chickpeas and halloumi is packed with protein, fiber and flavor. It all gets served over a creamy yogurt sauce that’s seasoned with smoked paprika, coriander and oregano. The colorful vegetables supply antioxidants to help reduce inflammation, and the probiotics in the yogurt help support gut health and can also reduce inflammation.
Tuesday: Caesar Salmon Bites
Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Hannah Greenwood
Bite-size hunks of salmon tossed in Caesar dressing and Parmesan cheese and broiled until lightly browned are the perfect main component of a summer dinner. Simply toss some greens in a little more of the dressing and serve the salmon bites on top.
Wednesday: Roasted Veggie & Black Bean Bowls
Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer
Sweet potatoes, poblano peppers and red onion are all antioxidant-rich vegetables that lend anti-inflammatory properties to this quick summer meal. Roast them with spices and serve them over seasoned mashed avocado with black beans for a dish that’s packed with protein, fiber and heart-healthy fats to keep you satisfied.
Thursday: Cod Fish Tacos
I gravitate toward fish tacos during the summer because they fit the vibe with their bright, fresh flavors. This version features lightly spiced, broiled cod topped with a tangy red cabbage slaw. While you can use green instead, red cabbage contains anthocyanins, which have been shown to help reduce inflammation. Serve with sliced avocado.
Friday: Chickpea Chopped Salad with Pita Chips
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
It’s the Fourth of July, and I realize you might be hosting or heading off to a cookout, so I recommend making this veggie-packed salad. If you’re keeping things simple at home, throw some chicken on the grill to serve alongside the salad. Looking for other salad ideas? Check out 24 Summer Salads for Your 4th of July Get-Together.
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
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