5 DAY ANTI-INFLAMMATORY MEAL PREP | Anti-Inflammatory Foods to Reduce Bloating & Inflammation

hey y'all! welcome back to my channel if you are new here my name is kayla and welcome so today's meal prep is all about fighting inflammation we're going to be including lots of anti-inflammatory foods today and you know whether you deal with inflammation or not this meal prep is really great for everybody because it's super healthy it's immune boosting and it can even help to reduce bloat really fast so if you feel bloated all the time or maybe you just had a bad week of eating and you want to get rid of that bloat and that water weight really fast this meal prep is also great for that but chronic inflammation is a huge problem today so that's why you want to make sure you're including lots of anti-inflammatory foods into your daily diet and at the same time you want to make sure you're eliminating pro-inflammatory foods and so i went ahead and created a pdf guide for this meal prep menu just like i did with the weight loss meal prep and this menu is for a full five day work week in the guide you're gonna get all the recipes that you see in today's video as well as a grocery shopping list just to make your life easier and i also included a list of anti-inflammatory foods that you can start to incorporate into your daily diets as well as a list of pro-inflammatory foods that you want to start to eliminate from your diet and the link for this pdf guide will be listed in the description box below now keep in mind that this meal prep is specifically for fighting inflammation and even reducing bloating if you're just looking to lose weight and counting your macros i already have several meal prep videos just for weight loss so i will link my healthy meal prep playlist for y'all uh in the description box below and by the way if you're enjoying my healthy meal prep series be sure to give this video a thumbs up to let me know alright let's jump into the video and get started so to start your mornings off i recommend drinking a lemon ginger tonic you're just gonna take some fresh ginger root and grate about one inch of it now ginger is extremely good for fighting inflammation and improving digestion and then i just squeeze the juice from the ginger through my fingertips into a small glass and then i also add the juice from half of a lemon now lemons also have anti-inflammatory properties plus it just makes the drink taste a whole lot better trust me add some water and just sip on this drink throughout the morning now for breakfast this week i'm gonna have my turkey sausage apple hash for three days and then the other two days i'm gonna have my tropical turmeric detox smoothie so let's start by prepping the breakfast hash in a large skillet over medium heat i'm going to add one pound of ground turkey now i'm using 85 lean so i don't have to add any oil but if you're using 90 lean or higher i would recommend adding about 1 tablespoon of coconut or avocado oil and just cook that until it's about 90 percent done and while that's cooking i'm gonna remove the skin from two sweet potatoes and cut them into small cubes you're gonna need about two cups of cubed sweet potatoes then i'm gonna cut one zucchini now i like to slice them first and then cut them into smaller pieces and lastly i'm going to chop one fuji apple into small pieces as well now you can use any variety of apples for this but i find that the fuji and the honey crisp taste the best with this recipe now once the ground turkey is about 90 done go ahead and add in half a teaspoon of dried sage half a teaspoon of dried thyme half a teaspoon of cinnamon and some high quality sea salt to taste give that a good mix and just continue to cook for a few more minutes until it's fully browned and then transfer that to a bowl and in the same skillet i'm going to add one tablespoon of coconut oil along with the cubed sweet potatoes now be sure to toss those potatoes to make sure that they're fully coated with the oil add a lid and let those cook for about 10 minutes stirring occasionally because you want to avoid burning the potatoes and you want to cook them until they're soft enough to poke them with a fork but not too soft and then add in the zucchini give that a good mix and cook that for another five minutes or so and then lastly add in the apples and continue to cook that until it reaches your desired texture personally i like mine to be pretty soft now let's add in half a teaspoon of ground ginger half a teaspoon of thyme one teaspoon of cinnamon and some sea salt and pepper to taste mix that all up and then let's add the ground turkey back into the skillet stir that all together until it's fully combined and at this point you can check the seasonings just to make sure they're to your liking and you can adjust them if necessary and now i'm just going to transfer the breakfast hash to my glass milk wrap containers which i will link my favorite meal prep containers for y'all in the description box below but this breakfast recipe is a great way to sneak in some veggies and some fiber first thing in the morning and sweet potatoes actually contain choline which has anti-inflammatory properties and for the tumeric smoothie i like to prep them with my reusable freezer bags which i do have a smoothie meal prep video showing y'all how to use these so in each bag i'm going to add half a cup of mango fresh or frozen is fine half a cup of pineapple half a cup of carrots two tablespoons of hemp seeds one scoop of collagen protein powder and one inch of peeled fresh turmeric root which of course is the star ingredient because the curcumin in the turmeric has super powerful anti-inflammatory properties and then when you're ready to blend just dump all the ingredients into the blender add some water or nut milk and blend it up now i know this smoothie is not a fall inspired smoothie but it's so good at fighting inflammation and it tastes delicious that i had to include it in this meal prep and just that fast your breakfast meal prep is done and moving on to lunch we're going to be having my butternut squash salmon patties along with some sweet potato fries all right let's prep the sweet potato fries first go ahead and peel three sweet potatoes and then cut them into about 1 4 to 1 half inch thick fries similar to this and it doesn't have to be perfect as long as they're about the same thickness and by the way a little trick to get the best tasting sweet potato fries is to soak them in cold water for about 30 minutes this is going to help to remove any excess starch which yields a better texture and a better taste in my opinion and while those are soaking let's prep the salmon patties and these are super easy to make first you'll want to steam some butternut squash now you can use fresh or frozen butternut squash and just steam it until it's super soft you're also going to need to chop up some fresh green onion and once the squash is done it's as simple as mixing everything in a bowl starting with 24 ounces of wild cult salmon and i'm just going to be using canned salmon today to speed things up but you can also use fresh baked salmon just make sure that it's wild called to get the highest quality but salmon is a great source of omega-3 fatty acids which helps to fight inflammation next let's add 1 4 cup of coconut flour half a cup of the butternut squash that i've already mashed up 1 4 cup of chopped green onion 1 teaspoon of garlic powder 1 tablespoon of coconut aminos and this is a healthier alternative to soy sauce now you can use soy sauce in this recipe just make sure that it's organic because most soy in america is genetically modified but don't skip out on this because this really takes the flavor to the next level two teaspoons of dijon mustard some sea salt and pepper to taste and lastly four eggs go ahead and mix that all up until everything is fully combined and then roughly separate that mixture into 10 equal parts go ahead and roll it into a ball and then flatten it into a patty shape onto a lined baking sheet and just repeat that process until all of the mixture is gone then you're just gonna bake the patties at 350 degrees fahrenheit for about 25 to 30 minutes or until the patties are firm and once the patties are done i like to brown them a bit in some coconut or avocado oil but this step is completely optional and going back to the sweet potatoes make sure you give them a good rinse and then pat them dry and in a large mixing bowl i'm going to add the sweet potato fries along with one to two tablespoons of melted coconut oil some black pepper garlic powder and paprika and just toss those until the fries are fully coated with the oil and the seasonings and now add the fries to a lined baking sheet and then bake them at 425 degrees fahrenheit for 15 minutes tossing them halfway through baking and then bake them another 10 to 15 minutes or until they're slightly browned around the edges and once the fries are done go ahead and add some high quality sea salt and now it's time to assemble our meal prep containers first i'm going to add some fresh spinach just to get in some extra greens and then top that off with two salmon patties in each container and then add the sweet potato fries on the side and lunch is fully prepped this lunch recipe is so simple to put together but it's full of flavor and it'll keep you full for hours for dinner i'm making this delicious nourishing turmeric golden soup recipe and it's actually not my recipe it's from joy over at joya's health so i will leave her blog linked for y'all below but it's full of anti-inflammatory ingredients it's nourishing comforting and it's just a great fall and winter soup recipe so the first thing i like to do is get all of my vegetables ready so i'm going to chop up one onion and onions actually contain a flavonoid called quercetin that has super powerful anti-inflammatory properties i'm also going to chop up three carrots which of course we all know contains beta-carotene which is also an anti-inflammatory then i'm going to chop up two celery stalks and lastly one butternut squash now the easiest way to cut a butternut squash is to cut off the ends first and then cut off the larger portion where the seeds are and then use your knife to cut the skin off and then go ahead and cut it into cubes and don't forget to save the seeds because you can actually roast them in the oven just like you would pumpkin seeds and in a large soup pot i'm gonna add one tablespoon of coconut oil along with the chopped onions and i'm just gonna saute those onions for about five to ten minutes and then let's add in the chopped carrots and celery mix that all up just to make sure that the vegetables are coated with the oil and let those cook for about five more minutes and then let's add in some spices starting with one tablespoon of cumin one to two tablespoons of ground turmeric one teaspoon of ground ginger and some sea salt and pepper to taste go ahead and give that a good mix and just continue to cook that for another two to three minutes next i'm gonna add in about five to six cups of low sodium vegetable broth along with the cubed butternut squash and by the way i didn't add in all of the squash because the butternut squash that i was using was really big so i just saved some that i'll probably steam or roast later on in the week all right so let's give that a good mix and bring that to a soft boil then add in 1 4 cup of dried quinoa and fun fact about quinoa is that it's actually not a grain it's a seed and it's naturally gluten free go ahead and reduce that soup to a simmer and let that cook for another 15 minutes or until the quinoa is fully cooked at this point you want to check to make sure that the vegetables have softened and if they have go ahead and add in one whole can of full fat coconut milk and this is going to make the soup super creamy and extra delicious now at this point if you want to add more spices or seasonings feel free to do so and one thing that i'm going to add in that's not in the original recipe is some organic chicken so i just baked two chicken breasts seasoned them a little bit with sea salt pepper paprika and garlic and then just shred that up into bite-sized pieces and add that into the soup now of course this is optional but i personally wanted to add in some extra protein all right so the soup is done and now i'm just gonna transfer it to my meal prep containers and by the way you can freeze this soup for up to three months and it will last up to a week in the refrigerator but this soup is so good it's so filling and it's full of anti-inflammatory ingredients and the last thing i'm going to prep is my dairy-free chocolate gelatin pudding and i'm just going to have this as a snack throughout the week so in a small bowl i'm going to add 1 4 cup of canned full fat coconut milk along with one tablespoon of gelatin powder and the collagen in gelatin can help to decrease inflammation eliminate joint pain improve digestion and so much more gelatin is honestly a miracle food so we're just gonna let that bloom and while that's blooming let's add the remaining coconut milk from the can into a small saucepan over low medium heat along with three to four tablespoons of cacao powder and just whisk that until most of the lumps are gone and then i'm gonna add in a sweetener you can use whatever sweetener you want i'm gonna use two and a half tablespoons of monk fruit half a teaspoon of vanilla extract and a pinch of sea salt and just continue to whisk that until it's extra smooth and by now your gelatin mixture should have bloomed and it should look something like this so just go ahead and add this mixture to your saucepan and continue to mix that until it's extra smooth and then just pour this mixture into a bowl or into individual containers and refrigerate that for at least two hours to let it thicken up after it has thickened i'm going to transfer it to my individual containers top it off with some unsweetened shredded coconut and some chopped walnuts just to give it an extra crunch and your snack meal prep is done and there you have it anti-inflammatory meal prep for a full five-day work week my fridge is stocked and ready to go and by the way even if you don't have time to prep this entire menu i highly encourage you to try at least one of these recipes because they're all so delicious and they're so good for you all right y'all that is it for today's video don't forget to go download the pdf guide for this meal prep menu it's linked for y'all in the description box below and of course share this video with your friends and your family so that y'all can meal prep together and that way y'all can hold each other accountable of course if you enjoyed this video and you're enjoying my entire healthy meal prep series be sure to give this video a thumbs up hit that subscribe button below if you haven't subscribed yet but that's it for today i'll see y'all in the next video bye

Channel: Feelin' Fab with Kayla

Views: 1,282,376

Keywords: anti inflammatory diet, anti inflammatory foods, anti inflammatory meal prep, anti inflammatory smoothie, anti inflammatory recipes, anti inflammatory breakfast, healthy meal prep, meal prep for weight loss, meal prep ideas, meal prepping for beginners, meal plan for weight loss, healthy recipes, healthy breakfast ideas, healthy lunch ideas, fall recipes, fall meal prep, fall breakfast ideas, fall lunch ideas, healthy junk food, healthy meals to lose weight, recipes

Id: BrtHl1wa_Jc

Length: 14min 22sec (862 seconds)

Published: Mon Oct 12 2020