3-Day

Anti-inflammatory

Meal Plan
SIMPLE, DELICIOUS RECIPES
TO HELP YOU MEET YOUR
HEALTH GOALS
 Welcome!
I'm so glad you're here.

Our team of credentialed nutrition professionals

and culinary facilitators have created healthy meal
plans to help you meet your health goals. All of our
delicious recipes are extensively tested and feature
whole food ingredients with easy-to-follow
directions for people of all cooking levels.

Mix and match the recipes in this e-book to create

three days of health-promoting meals!

Let's get cooking!

Jenaed Brodell
Nutrition & Co
 Breakfast
Blender Oat Muffins
Chard, Tomato, and Zucchini Frittata
Overnight Strawberry Chia Oatmeal

Lunch/Dinner
Sheet Pan Maple Mustard Chicken
with Squash and Brussels Sprouts
Turkey Mushroom Burgers with
Simple Radicchio Arugula Salad

One-Pan Avocado Lime Salmon

Snacks
Peanut Butter Energy Bites
Green with Envy Smoothie
Edamame Hummus
 Blender Oat
Muffins
Prep Time 10 min
Total Time 20 min

Meal Type Breakfast, Snack

Source www.livingplate.org

Servings 4

Ingredients Directions
2 bananas, very ripe Prep
2 eggs 1. Preheat oven to 350° F.
1 tsp vanilla extract 2. Peel bananas and break into pieces.
3 Tbs unsweetened almond milk 3. Spray muffin tins with oil.
(or other milk of choice)
3 Tbs maple syrup Make
1 cup quick-cook oatmeal, 1. Add bananas, eggs, vanilla, milk, and maple
gluten-free syrup to blender and process until creamy.
1/2 cup tapioca flour 2. Add oats and process until just combined.
1 tsp cinnamon 3. In a bowl, whisk together tapioca flour,
1 tsp baking powder baking powder, cinnamon, and salt.
1/2 tsp salt 4. Make a well in dry ingredients and pour in
cooking spray liquid from blender.
5. Stir until just combined.
6. Using a small ice cream scoop or two
spoons, place batter in muffin tin and bake for
about 8-10 minutes [minis] or 12-15 minutes
full size.

Notes
Serving size is one full-sized muffin or 5 mini
 Chard, Tomato, and
Zucchini Frittata
Prep Time 10 min
Total Time 30 min

Meal Type Breakfast, Lunch,

Dinner

Source www.livingplate.org

Servings 3

Ingredients Directions
1 Tbs olive oil Prep
1/2 cup onion, chopped 1. Chop onion, zucchini, tomatoes, and chard.
2 Cloves garlic, minced or 2. Mince garlic.
pressed 3. Whisk eggs.
1 zucchini, chopped 4. Preheat oven to 350°F.
2 cup cherry tomatoes
Make
2 cup Swiss chard, tough spines
removed and leaves shredded 1. In an oven-safe, non-stick skillet, heat olive oil.
Sauté zucchini and tomatoes until they begin to
6 eggs, whisked
brown. Add chard and sauté for a few more minutes
1/2 tsp salt
until wilted.
2. Add onions and garlic and continue to sauté until
soft and fragrant.
3. Push vegetables around pan to distribute evenly.
4. Whisk salt into eggs and pour over vegetables.
Place in oven for 8-10 minutes until cooked through.
5. Remove frittata from oven and let stand for a few
minutes. Remove from pan and slice to serve.
6. If desired, sprinkle with 2 tablespoons of cheese
[feta or parmesan] when you remove from oven and
let melt before serving.
Overnight Strawberry
Chia Oatmeal
Prep Time 15 mins
Total Time 8 hours

Meal Type Breakfast

Source www.livingplate.org

Servings 2

Ingredients Directions
2/3 cup rolled oats certified Prep
gluten-free, if needed 1. Mash banana with a fork.
1/4 cup chia seeds 2. Slice strawberries.
1/2 banana, mashed
2 cup unsweetened almond milk
or milk of choice Make
1 1/2 tsp vanilla extract 1. Place oats, chia seeds, mashed banana,
2 tsp maple syrup milk, vanilla, and maple syrup in a mason jar
1 cup strawberries, sliced with lid. Shake vigorously to combine. Let sit
for 10 minutes, shake again then place in
refrigerator overnight.
2. The next morning take oats out of the
refrigerator and stir well. Layer in a serving
glass or a mason jar with sliced strawberries.
3. Top with additional milk and a drizzle of
maple syrup if desired.
 Sheet Pan Maple
Mustard Chicken
with Squash and Brussels Sprouts
Prep Time 15 mins
Total Time 30 mins

Meal Type Lunch, Dinner

Source www.livingplate.org

Servings 4

Ingredients Directions
2 Tbs fresh oregano, chopped Prep
(or 1 teaspoon dried) 1. Preheat oven to 425°F. Place a large
2 Tbs Dijon mustard rimmed baking sheet in oven (leave pan in
2 Tbs maple syrup the oven as it preheats).
1 1/2 lb chicken breasts, skinless 2. Combine oregano, mustard, and syrup in
4 cup butternut squash, peeled a small bowl.
and cubed (about 1 pound) 3. Cube squash, chop onion, trim and halve
1 sweet onion, chopped small Brussels sprouts.
8 oz Brussels sprouts, trimmed
and halved (about 2 cups) Make
2 Tbs olive oil 1. Brush 1/2 mustard-maple syrup mix evenly
salt, to taste over chicken breasts.
pepper, to taste 2. Toss squash, onion, and sprouts with
remaining dressing in small bowl
3. Remove hot pan from oven and line with
parchment paper. Add chicken to pan and
spread vegetables around the chicken in an
even layer.
4. Bake at 425°F for 20-30 minutes or until
chicken is done (until internal temperature of
the chicken reaches 165 degrees F) and
vegetables are tender.
 Turkey Mushroom
Burgers
with Simple Radicchio Arugula Salad
Prep Time 15 mins
Total Time 20 mins

Meal Type Lunch, Dinner

Source www.livingplate.org

Servings 3

Ingredients Directions
1 1/2 lb ground turkey Prep
1 cup mushrooms, finely 1. Chop mushrooms and spinach.
chopped
Make
2 cup spinach, chopped and
loosely packed 1. In a large bowl, mix together ground turkey,
1 tsp fennel seed, crushed mushrooms, spinach, crushed fennel seed,
1 tsp ground sage ground sage, salt, and feta cheese or
1/4 tsp salt alternative (if using).
1/4 cup feta cheese 2. Preheat grill pan (or saute pan) over
cooking spray medium-high heat. Coat with cooking spray.
3. Evenly divide meat into 4 to create 4
burgers. Cook burgers, browning both sides
For the salad: until internal temperature reaches 165° F.
Ingredients Directions
6 cup arugula Prep
2 Heads radicchio lettuce, chopped 1. Chop radicchio.
3 Tbs olive oil 2. Wash and dry lettuces.
2 tsp Dijon mustard 3. Juice lemon.
2 Tbs red wine vinegar Make
1 lemon, for 1 tablespoon juice 1. Add oil, mustard, vinegar, and lemon juice to a small
mason jar. Shake to combine.
2. Add lettuces to a bowl and toss to coat.
3. Season with salt and pepper to taste.
*Nutrition Facts for burgers only.
 One-Pan Avocado
Lime Salmon
Prep Time 15 mins
Total Time 30 mins

Meal Type Lunch, Dinner

Source www.livingplate.org

Servings 4

Ingredients Directions
1 1/2 lb salmon, skinless Prep
1 Clove garlic 1. Preheat oven to 400°F. Spray a large
olive oil, to taste baking sheet with cooking spray.
salt, to taste 2. Chop avocado, onion, and cilantro.
pepper, to taste 3. Juice lime.
2 tsp paprika
1 avocado, chopped Make
1 red onion, chopped
1. On a baking sheet, season salmon with
4 Tbs fresh cilantro, chopped
garlic, olive oil, salt, pepper, and paprika.
4 Tbs olive oil
2. Bake for 10–12 minutes.
4 Tbs lime juice
3. In a small bowl, mix avocado topping
ingredients until fully incorporated. Don’t
overmix or you’ll break down your avocado.
4. Spoon avocado topping over the salmon.
 Peanut Butter
Energy Bites
Prep Time 15 mins
Total Time 30 mins

Meal Type Snack

Source www.livingplate.org

Servings 6

Ingredients Directions
1 cup mini chocolate chips Prep
1 1/2 cup oats, gluten-free if 1. Measure ingredients.
necessary, old-fashioned
preferred Make
3 Tbs chia seeds
1. Mix all ingredients together in a large bowl.
1 Tbs maple syrup
2. Scoop with teaspoon-size spoonfuls onto a
2/3 cup peanut butter
piece of parchment paper placed in a
container.
3. Cover and store in the refrigerator.
 Green with Envy
Smoothie
Prep Time 5 mins
Total Time 5 mins

Meal Type Snack

Source www.livingplate.org

Servings 1

Ingredients Directions
1 cup water Prep
1 cup kale, stems removed and 1. Kale stems removed and leaves torn.
torn 1-2 leaves 2. Chop cucumber and slice apple.
1/2 Head romaine
1/2 cucumber, chopped Make
1/4 avocado 1. Place all ingredients in a high-speed
1/2 apple, sliced blender and process until smooth and
1 banana, frozen creamy.
1 ice cube if desired

Notes
The smoothie is creamy yet fresh (thank you avocado and cucumber!) If you would like it
sweeter, add a few pinches of stevia.
 Edamame Hummus

Prep Time 15 mins

Total Time 15 mins

Meal Type Snack

Source www.livingplate.org

Servings 6

Ingredients Directions
3 cup shelled edamame beans, Prep
frozen and defrosted 1. Crush garlic/juice lemons/chop scallions.
2 cloves garlic, minced
2 lemons, squeezed (1/4 cup Make
juice) 1. Add edamame to food processor, reserving
2 Tbs tahini a few beans for garnish.
1/2 tsp salt 2. Pulse until finely chopped. Add garlic and
1/4 tsp ground cumin pulse several more times.
1/4 cup water, or more as 3. Add lemon juice, tahini, salt, and cumin and
needed run processor until smooth, adding more
4 scallions, chopped water as needed to thin.
4. Pulse in scallions.
5. Season with salt and pepper to taste.
6. Place hummus in bowl, garnish with
reserved beans and drizzle with olive oil if
desired. Serve with crisp, raw vegetables.
Notes: