Heart Healthy Anti Inflammatory Dinners: What to Cook (Jan 23)
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This week’s dinner menu is focusing on Heart Healthy Anti Inflammatory Dinners for the last full week of January. Delicious, Mediterranean Diet style foods everyone will love.

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Dinners this week are dishes that are both healthy and tasty, low in saturated fat, and meet heart-healthy recipe parameters. In addition, we’re focusing on ingredients like dark leafy greens, legumes, fish, herbs, and spices, all of which can help reduce inflammation and its symptoms like joint stiffness, digestive issues, and mental fog.
What Makes a Heart Healthy Anti Inflammatory Recipe?
EatingWell uses this guideline in determining which recipes constitute “heart healthy.”
“Recipes must meet the following thresholds for saturated fat and sodium. Recommendations are based on the guidelines for the American Heart Association Heart-Check program and general recommendations for reduced saturated fat (≤5-6% of total calories) and reduced sodium (≤1,500 mg/day).”
Anti Inflammatory Diet
If you’ve followed our weeknight dinner menus, I’m confident you’re familiar with The Mediterranean Diet and its style of eating. While not all of our menus fit this lifestyle-type eating behavior, most come close.
As a result, you are likely also eating an Anti-Inflammatory Diet. At its core, it’s a healthy “Mediterranean-style diet with a focus on nutrient-dense foods and healthy fats, like salmon, avocado, nuts and olive oil.”
Foods to Eat on an Anti Inflammatory Diet
- Blueberries, blackberries and raspberries
- Cherries
- Pomegranate
- Beets
- Broccoli
- Cauliflower
- Brussels sprouts
- Dark leafy greens (spinach, kale, chard)
- Nuts and seeds, especially walnuts
- Natural nut butters
- Avocado
- Olives and olive oil
- Fish, especially salmon and tuna
- Legumes (lentils, chickpeas and other beans)
- Whole grains (quinoa, whole-wheat bread, brown rice)
- Sweet potato
- Eggs
- Citrus fruits
- Garlic, herbs and spices
- Greek yogurt and kefir
Heart Healthy Anti Inflammatory Dinners Menu
This week’s dinner menu is super healthy and delicious. They’re cozy and warm for winter, with an eye toward spring.
Here’s what we have on the menu:
Monday’s dinner is an easy, plant-based soup that’s been one of my favorites this winter. Packed with veggies and flavor, it’s perfect for chilly days. I’m serving the hearty soup with winter greens and perhaps slices of whole-grain bread.
Tuesday’s dinner is a meal with an eye toward spring. In this recipe winter greens and healthy grains are topped with sliced Mediterranean-spiced grilled chicken. It’s too cold to grill at my house this week so I’ll be “grilling” on the stovetop.
If you love ramen as much as I do, you will look forward to Wednesday’s dinner! Easy and simple meatballs in ramen– and it’s heart healthy and anti inflammatory too!
Thursday’s dinner is an easy sheet pan seafood dinner we will make all on one pan. This meal is all about simple cleanup, and healthy ingredients.
I love to make Friday food at home. The crockpot chili dinner planned for Friday is perfect for mid January– and will hopefully produce leftovers as we look toward a game day weekend.
You won’t believe the treat this week is heart healthy and anti-inflammatory. But it is! And… it’s no bake.
Have a great week!
See the Winter Mediterranean Diet Dinners post for more recipes ideas to make all season.
RELATED: More 31Daily Dinner Ideas >>
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Heart Healthy Anti Inflammatory Dinners: What to Cook (Jan 23)
- Monday: Moroccan Bean Soup
- Tuesday: Grilled Chicken with Cauliflower Tabbouleh
- Wednesday: Ginger Meatball Ramen
- Thursday: Sheet Pan Roasted Salmon with Potatoes and Asparagus
- Friday: Crockpot White Chicken Chili
- Treat: No Bake Turmeric Bars
Heart Healthy Anti Inflammatory Dinners: What to Cook (Jan 23)
This weeknight menu is focusing on Heart Healthy Anti Inflammatory Dinners that are delicious Mediterranean Diet style foods everyone will love.
Monday: Moroccan Bean Soup
This Mediterranean-inspired Moroccan Bean Soup is a quick-fix but hardy meatless soup filled with beautiful, fragrant flavors. It's a healthy one-pot meal, cooked in 20 minutes, that can be served with poached eggs or even chicken, lamb, or beef for additional protein.
Tuesday: Grilled Chicken with Cauliflower Tabbouleh
"Chicken breasts on the grill have a smoky flavor that's enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart." Because it's rainy and wintery where I live, I'm grilling indoor on the stovetop.
Wednesday: Ginger Meatball Ramen Recipe
"Three elements combine to make this ginger meatball ramen recipe an instant classic: delicious pork meatballs (seasoned with fresh ginger, scallions, and soy sauce), miso-spiked broth, and of course, instant ramen noodles."
Thursday: Sheet Pan Roasted Salmon with Potatoes and Asparagus
"This one-pan salmon and potatoes recipe makes a healthy and satisfying weeknight dinner. Melted garlic butter coats the salmon and vegetables, adding depth of flavor and richness to the dish."
Easy Crockpot White Chicken Chili
"Crockpot white chicken chili is an easy prep, dump-and-go recipe, made with healthy ingredients and deliciously creamy without any dairy."
Treat: No Bake Turmeric Bars
These antioxidant and anti-inflammatory turmeric bars are a delicious treat that requires zero baking. They're gluten-, dairy- and refined-sugar free and packed with healthy fats.
More Weekly Dinner Plans
Check out all our weekly dinner meal plans here……