23/07/2026
The Anti-Inflammatory Plate:
A simple way to build an anti-inflammatory meal is to include:
🥦 Half your plate: Colourful vegetables and salad
🍗 One-quarter: Lean protein such as chicken, fish, eggs, tofu, or legumes
🍚 One-quarter: Wholegrain carbohydrates like brown rice, quinoa, sweet potato, or oats
🥑 Healthy fats: Add avocado, olive oil, nuts, or seeds
The more colours on your plate, the greater variety of antioxidants and plant compounds you'll consume to support your body's natural defence systems.
Easy Anti-Inflammatory Meal Ideas:
Mediterranean Chicken Bowl
Ingredients:
Grilled chicken breast
Brown rice or quinoa
Cherry tomatoes
Cucumber
Baby spinach
Red onion
Crumbled feta
Extra virgin olive oil
Lemon juice
Oregano
Simply layer everything into a bowl and drizzle with olive oil, lemon juice, and oregano.
Why it's great: Lean protein supports muscle repair, while olive oil and vegetables provide healthy fats and antioxidants.
Salmon Tray Bake
Ingredients:
Salmon fillets
Sweet potato
Broccoli
Red capsicum
Olive oil
Garlic
Paprika
Lemon wedges
Roast the vegetables for 20 minutes, add the salmon, and cook for another 12–15 minutes.
Why it's great: Salmon is rich in omega-3 fatty acids, which have been shown to help regulate inflammation and support cardiovascular health.
