Spring Anti-Inflammatory Weekly Meal Plan and Grocery List

Download this week’s FREE, dietitian-developed Spring Anti-Inflammatory Meal Plan with Grocery List!

Strawberry Arugula Salad in a white a black bowl with text overlay: Spring Anti-Inflammatory Meal Plan.

This easy, delicious meal plan includes five dinner recipes, one breakfast, one smoothie, one meal prep lunch, and one healthy treat—all gluten-free and anti-inflammatory to support your optimal wellness and vibrant aging this spring!

Why Follow an Anti-Inflammatory Diet?

An anti-inflammatory diet focuses on nourishing your body with whole, nutrient-rich foods that help lower chronic inflammation, a key factor in many health conditions, including arthritis, cardiovascular disease, brain health, and autoimmune disorders. This way of eating is rich in fiber, antioxidants, and healthy fats, and emphasizes:

Colorful fruits and vegetables
Omega-3-rich fish like salmon and sardines
Nuts, seeds, and legumes
Whole gluten-free grains and pseudo-grains like quinoa, millet, and oats
Fermented foods for gut health

At the same time, it limits ultra-processed foods, added sugars, and pro-inflammatory fats.

Celebrate Spring with Seasonal Produce 🌱🍓

Spring is a perfect time to refresh your meals with vibrant, fresh produce that supports an anti-inflammatory lifestyle. Some seasonal stars featured in this week’s plan include:

Leafy greens -like arugula, spinach, and spring lettuce—rich in antioxidants, folate, and fiber
Strawberries-high in vitamin C and polyphenols with anti-inflammatory and brain-boosting properties
Carrots-rich in gut-healthy fiber and antioxidants like beta carotene
Peas and asparagus-loaded with fiber, vitamins, and phytonutrients that support digestion and detox pathways
Radishes and spring onions-great for liver health and full of detox-supportive sulfur compounds
Herbs like mint and parsley-small but mighty inflammation fighters!

How The Weekly Meal Plan Works

It’s been too long since I’ve created a healthy weekly meal plan for you! If you’re in a meal-planning rut, you’ll love this week’s lineup, which includes some classic Spicy RD spring recipes and several new favorites.

Here’s a quick recap of how the meal plan works:

Along with 5 anti-inflammatory dinner recipes, you’ll also get:

1 breakfast recipe
1 smoothie or snack
1 meal prep lunch
1 “healthy-ish” treat to satisfy your sweet tooth

All recipes serve 2–6 people. You can double dinners for leftovers the next day—easy meal prep FTW!

Spring Weekly Anti-Inflammatory Meal Plan with Grocery List

Photo collage with quinoa salad, strawberry salad, and strawberry oat bars.

The individual recipes can be accessed through the links below, or you can scroll to the bottom of this post to download the complete printable meal plan and grocery list.

Breakfast

Spinach and Cottage Cheese Egg Bites: High in protein, iron, and vitamin D, which helps you start your day strong.

Smoothie

Strawberry Kefir Smoothie: A probiotic-rich blend to support gut health and digestion.

Meal Prep Lunch

Quinoa Salad with Arugula, Feta, and Pine Nuts: A Spicy RD favorite packed with plant-based protein, healthy fats, and spring greens. Add chickpeas for extra protein if desired.

Dinners

Salmon with Pea Pesto and Spring Vegetables: Omega-3s + fiber + spring color = anti-inflammatory perfection.
Spring Vegetable Pasta Salad: Use chickpea or lentil pasta for a protein and fiber boost.
Strawberry Arugula Salad with Chicken and Strawberry Vinaigrette: A vibrant anti-inflammatory spring salad you can customize with salmon or chickpeas.
Mango Chickpea Salad with Grilled Chicken Kebabs: Sweet, savory, and packed with fiber and phytonutrients.
Sheet Pan Chicken & Veggie Quinoa Bowls: Simple, nourishing, and meal-prep friendly.