As a functional nutrition coach, I frequently work with my clients to combat chronic inflammation through dietary changes. This often leads us to explore the excellent benefits of the anti-inflammatory Mediterranean Diet (aMED). However, adhering to this beneficial approach can be daunting and challenging for busy individuals.

Here’s where meal prepping enters the scene, offering a powerful tool to streamline healthy eating and achieve your anti-inflammatory goals.

Today, we’ll delve into the benefits of meal prep, explore key strategies, and provide a sample 3-day meal plan aligned with a functional-paleo approach to the aMED.

The Science-Backed Benefits of the aMED

The aMED is more than just a trendy diet; it’s a lifestyle rooted in the traditional cuisines of countries bordering the Mediterranean Sea. Research suggests the aMED’s emphasis on:

  • Fruits, vegetables, whole grains, and legumes are rich in antioxidants and fiber, which combat inflammation by reducing free radical damage and promoting a healthy gut microbiome.
  • Healthy fats from sources like olive oil and fish: These provide anti-inflammatory properties and support heart health.
  • Moderate protein, primarily from fish and plant sources: This reduces reliance on red meat, which can contribute to inflammation.

Studies have linked the aMED to a reduced risk of chronic inflammatory diseases like heart disease, arthritis, and certain cancers.

We’ve explored the “why” behind the aMED, now let’s dive into the “how” of incorporating meal prep for success:

Benefits of Meal Prep:

  • Reduced impulsive choices: Having prepared meals readily available reduces the likelihood of grabbing unhealthy options when pressed for time.
  • Time-saving: Eliminate the daily “what’s for dinner?” dilemma and free up valuable time throughout the week.
  • Portion control: Prepping pre-portioned meals helps manage calorie intake and discourages overeating.
  • Reduced food waste: By planning and purchasing only what you need, you minimize food spoilage and save money.
  • Stress reduction: Knowing you have healthy meals prepped eases the mental burden of daily planning and cooking.

By leveraging meal prep, you can simplify adherence to the aMED principles and empower yourself to take control of your anti-inflammatory journey.

Key Strategies for Success:

  • Plan Your Menu: Consider your needs and preferences: Choose anti-inflammatory aMED-inspired recipes that align with your dietary restrictions.
  • Balance macronutrients: Aim for a balanced distribution of clean proteins, healthy fats, and complex carbohydrates across all meals.
  • Variety is key: Plan diverse meals to keep your taste buds happy and avoid monotony.
  • Seasonal eating: Utilize fresh, seasonal produce for optimal flavor and nutrient content.

Prep Your Shopping List:

  • Review recipes: Meticulously list all ingredients to avoid missing anything at the store.
  • Prioritize whole, unprocessed foods: Focus on fresh fruits and vegetables, lean proteins, healthy fats, and gluten-free starches.
  • Buy staples in bulk (if budget allows): Purchase pantry staples like nuts, seeds, and certain gluten-free grains in bulk for cost-efficiency.

Select Your Prep Day:

  • Dedicate a specific day: Choose a day that works for your schedule to focus solely on prepping meals. Saturday or Sunday usually works best for most folks.
  • Optimize your time: Consider batch cooking to streamline the process. For instance, roast a large batch of vegetables or cook a pot of quinoa that can be used in multiple meals.

Prepare Your Kitchen:

  • Gather your tools: Utilize food processors, vegetable choppers, and other kitchen gadgets to enhance efficiency.
  • Portion control containers: Invest in good quality, reusable glass containers for storing your prepped meals. Choose portion-controlled sizes that align with your calorie goals.

Food Storage and Safety:

  • Labeling: Clearly label each container with the meal name and date to maintain organization and freshness.
  • Proper containers: Utilize airtight glass containers for optimal freshness and to prevent cross-contamination.
  • Fridge and freezer storage: Store cooked meals in the refrigerator for up to 3-4 days depending on the ingredients. Consider freezing certain dishes for longer-term storage and variety.
  • Reheating safely: When reheating, ensure meals reach an internal temperature of 165°F (74°C) to eliminate any foodborne pathogens.

Putting it into Practice: Sample 3-Day Anti-Inflammatory Meal Prep Plan

Now that you’re armed with the knowledge and strategies, let’s put them into action with a sample 3-day meal prep plan designed for an anti-inflammatory aMED approach with a functional-paleo twist:

Day 1:

Breakfast: Chia Seed Pudding with Berries and Nuts

Lunch: Wild Caught Salmon with Roasted Brussels Sprouts and Quinoa

Dinner: Pasture Raised Turkey Meatloaf with Sweet Potato Mash and Green Beans

Day 2:

Breakfast: Scrambled Eggs with Spinach and Sprouted Grain Toast

Lunch: Chicken Salad with Lettuce Wraps and Avocado

Dinner: Spicy Shrimp with Cauliflower Mash and Garlic Kale

Day 3:

Breakfast: Berry Chia Seed Smoothie Bowl

Lunch: Chickpea salad wrapped in a large lettuce leaf with lettuce and tomato

Dinner: Beef Stew with Butternut Squash and Kale

Additional Tips:

  • Double or triple recipes to save time and have leftovers.
  • Utilize pre-cut and pre-washed vegetables for streamlined prepping.
  • Repurpose leftover cooked proteins for versatility.
  • Pack healthy snacks to curb hunger pangs between meals.

Remember, this is just a sample plan to inspire you. Feel free to customize it based on your preferences, dietary needs, and available ingredients. With a little planning and creativity, you can conquer inflammation and embrace a healthier lifestyle through the power of meal prep!

Beyond the 3-Day Plan: Keeping Your Journey Exciting and Sustainable:

  • Theme Nights: Introduce culinary adventures with themed nights! Dedicate specific days to explore different cuisines or meal types. For example, “Meatless Mondays” could feature vegetarian or vegan options, while Wednesdays could be “Soup and Salad” nights.
  • Batch Cooking: Maximize efficiency by batch cooking specific ingredients like roasted vegetables, quinoa, or ground meat. Utilize these throughout the week in various recipes, saving you time and effort.
  •  Leftover Magic: Unleash your creativity with leftovers! Transform them into new dishes. Leftover roasted chicken can become chicken salad or stir-fry ingredients, while leftover vegetables can add vibrancy to omelets, soups, or frittatas.
  • Family Fun: When possible, involve family members in the meal prepping process. It fosters bonding, teaches valuable healthy habits, and streamlines the experience through shared tasks.

Meal Prep Resources:

  • Websites & Apps: Explore websites like that offer meal planning templates, grocery lists, and recipe inspiration tailored to various dietary needs.
  • Reusable Containers: Invest in good quality, reusable containers made from glass, stainless steel, or BPA-free plastic to store your prepped meals and reduce reliance on single-use options. Consider different container sizes to accommodate portion control and meal variety.
  • Online Communities: Join online communities or forums dedicated to meal prep, such as Facebook groups or subreddits. Connect with others on their meal prep journeys, share tips and recipes, and gain support and motivation.

Addressing Common Challenges:

  • Lack of Time: Start small and gradually incorporate meal prep into your routine. Begin by prepping ingredients for just a few meals at a time, and increase the frequency as you become more comfortable.
  • Sticking to the Plan: Plan realistic and achievable goals. Don’t expect to prep all your meals for the entire week right away. Start with prepping for 2-3 days and adjust as you build your routine.
  • Variety and Boredom: Experiment with different recipes and cuisines to keep your meals exciting. Utilize cookbooks, online resources, and meal planning apps to explore new flavor combinations and ingredients.
  • Consider consulting a functional nutrition coach To ensure your meal prep plan aligns with your specific needs and health goals, especially if you have any underlying health conditions.


By incorporating meal prep into your anti-inflammatory journey, you can save time, improve your dietary choices, and achieve your health goals. Remember, consistency is key. Embrace the learning process, personalize your approach, and don’t be afraid to experiment. With dedication and a touch of creativity, you can conquer inflammation and unlock a healthier, more vibrant future!

Looking for individualized support, then please feel free to schedule a free 30 minute discovery call with Joseph Bershad at Re-Root Functional Nutrition Coaching. 

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