Anti-Inflammatory Meal Plan (Late Summer 2026)

Make meal planning easy with this anti-inflammatory, gluten-free meal plan! Too hot to cook? This week’s plan features plenty of no-cook recipes, hydrating foods, and the best late summer produce. Enjoy!

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I don’t know about you, but the summer heat is finally getting to me! Living in coastal San Diego, I know I have it pretty easy compared to many, but still. I’m ready for cooler nights at least, and an escape from using my oven, which gives off so much heat!

This week’s meal plan reflects exactly that: no-bake dinner options (at least not in the oven!), lots of hydrating food to cool you off, plus my favorite late-summer produce to keep you healthy and energized.

Highlights from this week’s menu include corn, tomatoes, zucchini, berries, avocado, & bell peppers— all rich in antioxidants, vitamin C, and fiber. And a delicious way to eat more plants!

How the Meal Plan Works

If you’re new here, welcome! Here’s how my healthy meal plans are designed to make your life easier:

• The plan includes 1 breakfast, 1 smoothie, 1 lunch, 4 dinners, and 1 dessert/snack to mix and match throughout the week.
• Recipes are gluten-free and focus on whole, minimally processed ingredients.
• Meals emphasize anti-inflammatory foods, plant-forward options, and balanced macronutrients.
• You can prep components ahead of time to save time during busy weekdays.
• The plan is flexible — swap in leftovers, repeat favorites, or adjust portions for your household.

📌 Note: You can click all the recipe links below to view them individually, or download the complete Healthy Weekly Meal Plan #17 PDF, which includes everything in one place plus a detailed shopping list.

Healthy Weekly Meal Plan No. 17 with Grocery List

BREAKFAST OF THE WEEK

🥣 KEFIR OVERNIGHT OATS WITH RASPBERRIES

Feel free to make a double batch of these overnight oats with chia seeds, hemp seeds, and fresh raspberries (or swap with your favorite summer fruit!). You’ll have a nourishing no-bake breakfast to enjoy all week long!

SMOOTHIE OF THE WEEK

🌟 CHOCOLATE BANANA CHEESECAKE PROTEIN SMOOTHIE

Have you heard about the “banana in your smoothie” controversy? If not, check out my video on Instagram or TikTok to see what the hubbub is all about. If you don’t care and just want to make a damn good smoothie, that’s good for you (45 grams of protein, 13 grams of fiber!) and, simultaneously, tastes like a milkshake, here’s the recipe. Unless you don’t like chocolate. Or bananas, trust me, you’re going to love this recipe!

LUNCH OF THE WEEK

🥪 EASY SMOKED SALMON AVOCADO SANDWICH

I made a version of this Salmon Avocado Sandwich last week and was reminded of just how easy it is. And how delicious it is. Make it with your favorite bread (regular or gluten-free) and add any toppings you like. It’s packed with nutrition and will fill you up all afternoon!

WEEKLY DINNER RECIPES

I highly recommend serving any or all of these easy dinner recipes with a wide variety of your favorite fresh summer fruit! Here are this week’s dinner recipes…

🥗 Dinner #1 — EASY WEEKNIGHT PASTA SALAD

This is a classic and my summer go-to pasta salad. Make it with a bean- or lentil-based pasta for extra protein. Top with EVOO, summer sweet tomatoes, pine nuts, ricotta cheese, and fresh basil. Get 15% off a Lettuce Grow Counterstand garden with code SPICYRD and grow your own!

🌮 Dinner #2 — TURKEY BELL PEPPER TACOS

These turkey tacos with crunchy bell peppers make for an easy, weeknight meal. Toppings include avocado, chopped red onions, cilantro, and your favorite hot sauce. Dinner is served!

🌽 Dinner #3 — CORN AVOCADO SALAD + ROTISSERIE CHICKEN

My fresh Corn Tomato Avocado Salad gets rave reviews! Cherry tomatoes, avocado, cilantro, queso fresco (or feta) are paired with fresh summer sweet corn and a tangy lime dressing. Perfect paired with a store-bought rotisserie chicken!

🥑 Dinner #4 — CHICKPEA AVOCADO SMASH WRAP

Another long-time favorite recipe, this “lunch for dinner” wrap requires zero cooking (ok, you might want to heat your wrap or tortilla in the microwave), is loaded with fiber, and helps you work off any frustrations from mashing your chickpeas and avocado together. I add pre-packaged broccoli slaw (nope, not lettuce!) to mine, along with any additional veggies.

DESSERT/SNACK OF THE WEEK

🍫 CHOCOLATE CHOCOLATE CHIP ZUCCHINI MUFFINS

Sorry. I lied to you. We’re going to break the “no baking in the oven this week” rule to make these super moist and chocolately Zucchini Muffins. If you like chocolate (and zucchini in disguise), trust me, you’ll love these muffins and heating up your kitchen temporarily will be 100% worth it!

That’s it for this week’s plan! Let me know what you’re making first. Drop a comment or tag me on Instagram @thespicyrd if you whip up any of the meal plan recipes!

P.S. Check out my Easy Guide to Meal Planning Kit!