Anti-Inflammatory Weight Loss Meal Plan

• Preheat oven to 350℉. Spray a baking sheet with nonstick spray.
• Peel and mash bananas.
• Mix in oats. Add optional ingredients if using.
• Use a cookie scoop or spoon to form into twelve rounds of about 1½ inches each. Flatten slightly if you desire more of a cookie shape. (Cookies do not spread when baking.)
• Bake for 15 minutes or until cookies are firm but not overdone. Allow to cool, then enjoy.

• Combine all ingredients except lettuce.
• Serve on bed of mixed greens or make a wrap using large leaf lettuce.

Rotisserie Chicken

• Remove skin from rotisserie chicken. You will use three ounces of meat for one dinner, and chop and reserve the remaining chicken meat for future meals.
• If you are serving more than one person, you will want to purchase more than one chicken or bake chicken breasts for the additional required meat.

Smashed Potato

• Bake potato in the microwave or air fryer.
• Cut in half as if serving a baked potato.
• Smash cooked potato and mix in warmed chicken broth until desired consistency.

Roasted Veggies

• Spray baking sheet with olive oil spray.
• Place veggies on baking sheet and spray more olive oil spray on top of veggies.
• Add seasonings and roast at 400℉ for 30 minutes or until desired level of roasting.

• Preheat the oven to 350 degrees. Spray loaf pan with cooking spray.
• In a large mixing bowl, add all ingredients except the coconut. Stir to combine.
• Pour the oatmeal and fruit mixture into the prepared loaf pan.
• Bake at 350 degrees for 50 minutes.
• Remove from the oven and sprinkle with the coconut.
• Bake for 5-8 more minutes, until done throughout, and a knife inserted in the center comes out mostly clean. (Watch it carefully since coconut can burn quickly!)
• Cool, then slice into 3 pieces.

• Layer all ingredients in tortilla or wrap. Drizzle with dressing, wrap up and serve.

• Pre-heat oven to 375℉. Clean and half the Brussels sprouts. Cut off any woody stems.
• Peel the sweet potatoes, if desired, then slice into cubes.
• Add the brussels sprouts, sweet potatoes, oil, maple syrup, garlic, and salt to a large bowl. Toss to coat the vegetables with the oil.
• Bake at 375℉ for 20 to 25 minutes. If the brussels sprouts start to get too brown, cover the tray with aluminum foil until the potatoes are tender.
• Remove the tray from the oven and add the pecans. Place back in the oven for 5 minutes to toast the pecans.

Air Fryer

• Preheat air fryer to 400℉. Spray air fryer tray or basket with cooking spray.
• Rinse and drain chickpeas. Dry with a towel, then pour onto try or into basket. Spray the chickpeas and sprinkle with spices.
• Bake for 12 to 15 minutes, shaking halfway.
• If the chickpeas are too soft, cook longer for desired texture.
• Allow to cool then serve. Store left-overs in an air-tight container, taking care to be sure they are fully cooled before storage.

Oven

• Preheat oven to 350℉.
• Lightly coat a rimmed baking sheet with cooking spray.
• Rinse and drain chickpeas. Dry with a towel, then pour onto the baking sheet. Spray with cooking spray and sprinkle with spices.
• Roast on bottom rack of oven, shaking pan about every 15 minutes, until browned and slightly crunchy, about 45 to 50 minutes.
• If the chickpeas are too soft, cook longer for desired texture.
• Allow to cool then serve. Store left-overs in an air-tight container, taking care to be sure they are fully cooled before storage.

• In a food processor or high-speed blender, add all of the ingredients and blend until smooth and creamy. For thicker consistency, use less milk, for thinner, more milk.
• Serve with fruit or crackers to dip.

For Quinoa

• Place the quinoa in a fine-mesh sieve and rinse with cold water (unless your quinoa is labeled pre-rinsed).
• Pour the quinoa and broth into a small saucepan over medium high heat. Sprinkle with salt.
• Bring to a simmer, cover the pot, and simmer for 15 to 20 minutes until the liquid is absorbed and the quinoa is cooked. Remove from the heat.
• Allow the quinoa to sit, covered, for about 5 minutes, then lift the lid, fluff the quinoa, and serve. (Makes 2 servings of 1 cup each. One cup of quinoa will be used per bowl.)

To Assemble Bowls

• Add 1 cup quinoa to each bowl and mix in the spinach while the quinoa is still warm.
• Top with chicken, then cucumber, tomatoes, olives and onion.
• Drizzle each bowl with 1 T Lemon Vinaigrette and serve.

• Place a skillet on the stove-top over medium heat. Add ½ tsp olive oil.
• Add onion and hash browns to the skillet. Stir to evenly coat vegetables with oil. Cook for 8-10 minutes, stirring once or twice for even browning.
• While potatoes and onions are cooking, crack 2 eggs into a bowl for scrambled eggs. Add 1 Tbsp water. Beat with a fork until well blended.
• Add zucchini. Sprinkle all vegetables in the skillet with salt. Cook for 3-5 minutes until zucchini is starting to brown, but not mushy. Place vegetables into a serving bowl.
• Add remaining ½ tsp olive oil to the skillet. Pour eggs into skillet and turn once or twice to create scrambled eggs. Eggs will cook in about 1 minute because the skillet is already hot.
• Top vegetables with eggs and serve.

• Cook burger according to package directions.
• Create lettuce “buns” using the lettuce leaves.
• Assemble burger and top as desired.

• Mash bananas with a fork.
• Add 2 eggs.
• Mix all well.
• Bake in the microwave for 3 minutes. Check to see if it is done. If not, cook for 1 minute more.
• Top with a sprinkle of cinnamon if desired.

Slow Cooker Instructions

• Combine all ingredients except spinach, pasta, and parmesan in the slow cooker.
• Cook on low for 6 to 7 hours.
• Stir in pasta, and cook on high for 15 minute or until pasta is tender.
• Add spinach, cook until wilted.
• Garnish with parmesan, serve, and enjoy.

Instant Pot Instructions

• Combine all ingredients except spinach, pasta, and parmesan in the Instant Pot inner pot. Close and lock lid and set to seal. Push "Soup" button and set for 10 minutes. (The total cook time will be longer since it will need time to come to pressure.)
• Once the timer goes off, allow to natural release for 5 minutes. Then set to vent, taking care not to get burned from steam. Once all steam is released, remove the lid.
• Push the "Sauté" button. Add pasta and cook until noodles are soft yet still a bit firm, about 6 minutes.
• Turn off Instant Pot. Stir in spinach and serve. Sprinkle with Parmesan in individual bowls.

Stove Top Instructions

• Combine all ingredients except spinach, pasta, and parmesan in a large soup pot. Place on stove burner over high heat. Bring to a rolling boil, then turn heat to medium so that soup is simmering (tiny boil). Cook for 15 minutes.
• Add pasta and cook until noodles are soft yet still a bit firm, about 6 minutes more.
• Turn off heat. Stir in spinach.
• To serve, sprinkle with Parmesan in individual bowls.

• Heat a non-stick skillet on the stove top over medium heat. Add 1 Tablespoon oil. Add chicken, sprinkle with 1 tsp salt, and cook for 5 minutes.
• Add peach slices. Stir and let cook until chicken is golden brown and peaches are caramelized.
• Salad can be served hot or cold. If serving hot, continue with next steps. If serving cold, allow chicken to cool. If meal prepping, the recipe can be completed to here the night before.
• In a large salad bowl, add tomatoes, spinach, onion, chicken, pasta, and peaches. Drizzle with remaining 1 Tablespoon of oil, honey, and sprinkle with remaining 1 tsp salt and 1 tsp pepper. Gently toss, then serve.

• Put the lemon juice and seasonings in a bowl. Whisk to combine. While you are whisking, slowly drizzle in the extra virgin olive oil.
• Store in a tightly sealed jar in the refrigerator for up to 2 weeks. Shake before using.

For Coconut & Mango Rice

• Cook rice according to package instructions on the stove top or in an Instant Pot, except use the listed almond milk, coconut milk, and water in place of water only.
• If desired, add 1 teaspoon coconut extract for a bolder coconut flavor.
• When the rice is done, fluff it with a fork. Gently stir in mango.

For Lime Shrimp

• While rice is cooking, prepare shrimp. If the shrimp has tails, remove them.
• Add the shrimp to a skillet on the stove top over medium heat. Spray with 2 to 3 spritzes of cooking spray. Sprinkle with spices and cook for 1 to 2 minutes. (Do not overcook or the shrimp will become tough.)
• Pour in the lime juice and cook for 1 to 2 minutes more.
• To serve, plate 1/2 cup rice for each person. Top with 3 ounces of shrimp and sprinkle with 2 teaspoons of coconut.