🍋 Simple Oven-Roasted Chicken: The Foundation of Anti-Inflammatory Eating

When it comes to building a wellness routine that actually sticks, simplicity is power. That’s exactly why this Simple Oven-Roasted Chicken is a go-to in our 30-Day Anti-Inflammatory Meal Plan—because it’s easy to make, full of flavor, and built with ingredients that support your body’s healing process.

Recipe: Simple Oven-Roasted Chicken

Whether you’re meal prepping for the week or making Sunday dinner, this recipe is a delicious way to stay aligned with your health goals. Here’s a look at why each ingredient serves your body well:

🧂 Ingredient Benefits Breakdown

🍗 1 Whole Chicken (4–5 Pounds)

Whole chicken is a budget-friendly and nutrient-dense source of:

• High-quality protein (38–42g per serving) for muscle repair, metabolism support, and satiety

• B vitamins (especially B6 and niacin) that support energy production and brain function

• Collagen and amino acids found in the skin and connective tissue when cooked slowly, which can support joint and gut health

Bonus: roasting a whole chicken yields delicious leftovers for bowls, salads, and wraps—making healthy eating more convenient.

🫒 2 Tablespoons Olive Oil

This pantry staple is loaded with:

• Monounsaturated fats that fight inflammation and protect heart health

• Oleocanthal, a natural compound with anti-inflammatory effects comparable to ibuprofen

• Fat-soluble nutrients that support the absorption of vitamins from herbs and spices

Olive oil also helps create that irresistible golden skin without the need for processed fats or additives.

🧂 1 Tablespoon Kosher Salt + 1 Teaspoon Black Pepper

Used mindfully, salt and pepper enhance the dish without overpowering it.

• Kosher salt adds flavor while providing trace minerals like sodium and magnesium

• Black pepper contains piperine, which helps improve nutrient absorption and adds mild digestive support

🌶️ 2 Teaspoons Paprika

Paprika doesn’t just bring color—it’s also rich in:

• Antioxidants like capsaicin and carotenoids, which help fight inflammation

• Subtle spice that can stimulate digestion and improve circulation

Smoked or sweet paprika both offer anti-inflammatory benefits and deep, smoky flavor.

🧄 1 Teaspoon Garlic Powder + 4 Cloves Fresh Garlic

Garlic is a powerhouse in any healing kitchen:

• Contains allicin, which has antimicrobial and anti-inflammatory properties

• Supports immune function, heart health, and detoxification

• Fresh garlic enhances flavor and adds depth without added calories or sodium

🌿 1 Teaspoon Dried Thyme

Thyme is an herb with both flavor and function:

• Rich in vitamin C, iron, and manganese

• Contains thymol, which may help reduce inflammation and support respiratory health

• Offers antimicrobial properties that help keep your immune system strong

🍋 1 Lemon, Quartered

Lemon is a key ingredient for both flavor and detox support:

• High in vitamin C, which boosts the immune system and supports collagen production

• Aids digestion and helps balance the richness of the chicken

• Provides natural alkalizing effects in the body

🍽️ Why Oven-Roasted Chicken Works for Anti-Inflammatory Living

This recipe checks all the boxes:
✅ High protein, low carb
✅ Free of processed sugars, additives, and refined oils
✅ Packed with flavor, thanks to anti-inflammatory herbs and spices
✅ Great for leftovers and meal prep

It's a foundational recipe that proves simple doesn’t mean boring—it means sustainable.

🔥 Want More Meals Like This?

This roasted chicken is just the beginning. If you’re tired of guessing what to cook and you’re ready for meals that help you feel better every day, we’ve got you covered.

✅ The 30-Day Anti-Inflammatory Meal Plan

A full month of meals that heal:

• Mediterranean-style recipes to fight inflammation

• Weekly grocery lists, prep guidance, and full nutrition info

• Created to reduce bloating, improve energy, and simplify eating

🔁 Simplify Healthy Eating Meal Plan Membership

Stay on track month after month with:

• Fresh, themed meal plans every 30 days

• Bonus content like snack lists, seasonal produce guides, and prep tips

• Weekly accountability emails and member-only recipes

Whether you’re just starting your wellness journey or ready to go deeper, the SHE Membership is here to help you stay nourished and empowered.

🛒 Ready to Stop Guessing and Start Healing?

👉🏽Grab the full 30-day plan or head to SimplifyHealthyEating.com to join the membership today. Your body—and your grocery bill—will thank you.

🥑 Citrus Avocado Scallops: A Fresh, Flavorful Meal That Loves Your Body Back

Looking for a delicious dinner that feels indulgent but is secretly healing your body from the inside out? Enter: Citrus Avocado Scallops—a restaurant-worthy dish that’s packed with protein, healthy fats, and anti-inflammatory nutrients.

Whether you're following our 30-Day Anti-Inflammatory Meal Plan or simply want to eat more mindfully, this dish checks every box:
✅ Light but filling
✅ Bright and zesty
✅ Loaded with functional ingredients that serve your body

Recipe: Citrus Avocado Scallops

Let’s dive into why every component of this recipe deserves a spot on your plate:

🍽 Ingredient Breakdown & Benefits

🐚 1 Pound Frozen Small Scallops

Scallops are a low-calorie, high-protein seafood rich in:

• Lean protein (35–40g per serving!) to support metabolism, muscle repair, and fullness

• Vitamin B12, which promotes nerve function and brain health

• Omega-3 fatty acids, shown to reduce inflammation and support heart health

• Selenium, a powerful antioxidant that helps fight oxidative stress

They’re quick to cook and perfect for clean, anti-inflammatory meals.

🥑 2 Ripe Avocados

Creamy, nutrient-dense, and full of heart-loving fats, avocados bring:

• Monounsaturated fats to help reduce LDL cholesterol and support brain function

• Potassium to help balance blood pressure

• Fiber (10–12g per serving) to aid digestion and regulate blood sugar

• Antioxidants like lutein and zeaxanthin that support eye health

This avocado mash acts as a creamy, healing base for the dish.

🍊 1 Orange + 1 Pink Grapefruit (Zest & Segments)

Citrus fruits bring serious glow-up power with:

• Vitamin C, which boosts immunity and collagen production

• Flavonoids, plant compounds that fight inflammation and free radicals

• Natural detoxification support through liver-friendly enzymes

The zest adds brightness to the scallops, while the segments provide juicy, refreshing contrast.

🍋 1 Lemon, Juiced

Lemon juice not only adds flavor but:

• Aids digestion and alkalizes the body

• Supports detoxification through enhanced liver enzyme activity

• Enhances absorption of iron and other minerals from plant-based foods

🧅 1 Small Shallot, Minced

Shallots contain sulfur compounds that:

• Support liver detoxification

• Provide antimicrobial benefits

• Add prebiotic fiber that feeds gut-friendly bacteria

They bring a delicate onion flavor without overpowering the citrus.

🌿 2 Tablespoons Fresh Herbs (Chives, Parsley, or Cilantro)

These greens are more than garnish:

• Parsley is rich in vitamin K and folate

• Cilantro helps remove heavy metals from the body

• Chives offer anti-inflammatory and antibacterial properties

Fresh herbs enhance flavor and functionality.

🫒 2 Tablespoons Olive Oil

Divided between the avocado base and the scallops, olive oil:

• Provides oleocanthal, an anti-inflammatory compound

• Boosts nutrient absorption

• Supports satiety and blood sugar balance

It’s a cornerstone of the Mediterranean diet—and for good reason.

💡 Why This Dish Supports an Anti-Inflammatory Lifestyle

This recipe combines lean protein, healthy fats, citrus antioxidants, and fresh herbs to create a beautifully balanced meal that:

• Reduces inflammation naturally

• Stabilizes blood sugar with fiber + fat

• Supports heart, brain, and gut health

• Feels light but leaves you feeling full and energized

Plus, it’s fast enough for a weeknight dinner but elegant enough for a dinner party.

🛒 Want More Meals Like This?

If this dish made you feel some type of way, imagine having a full month’s worth of them—done for you.

🔥 The 30-Day Anti-Inflammatory Meal Plan

• Mediterranean-inspired dishes that help reduce bloat, fatigue, and joint pain

• Weekly grocery lists, prep tips, and recipes like this one

• A powerful wellness reset that’s deliciously doable

💼 Simplify Healthy Eating Meal Plan Membership

• Ongoing monthly meal plans with rotating themes (High-Protein, Crave & Comfort, Plant-Based Detox, and more)

• Weekly check-ins to keep you motivated and supported

• Bonus tools, grocery guides, and exclusive members-only recipes

Whether you’re just starting or ready to stay consistent, the SHE Membership is your ultimate health companion.

🥂 Heal With Food That Feels Like a Treat

Ready to eat well, feel better, and stop guessing when it comes to nutrition?
✨Download your 30-day meal plan or visit SimplifyHealthyEating.com to become a member today.

🥦 Crispy Roasted Brussels Sprouts: A Fiber-Packed Side That Heals From the Inside Out

Let’s talk about one of the most underrated powerhouses in your produce aisle: Brussels sprouts.

When roasted to crispy perfection with heart-healthy olive oil, a dash of sea salt, and optional balsamic vinegar drizzle, these little green gems transform from “meh” to “more, please!”—all while delivering serious benefits for your gut, immunity, and inflammation levels.

If you’re following our 30-Day Anti-Inflammatory Meal Plan or looking for nutrient-dense sides to round out your weekly dinners, this recipe is the move. 💪🏽

Recipe: Crispy Roasted Brussel Sprouts

Let’s break down why each ingredient earns its spot on your plate:

🌿 Ingredient Benefits Breakdown

🥦 1 Pound Fresh Brussels Sprouts

Brussels sprouts are part of the cruciferous veggie family (think broccoli, cabbage, kale), and they’re packed with:

• Fiber (4–5g per serving), which supports digestion, stabilizes blood sugar, and keeps you full longer

• Vitamin C, a powerful antioxidant that boosts immune function and promotes glowing skin

• Vitamin K, essential for blood clotting and bone strength

• Sulforaphane, a compound known for its cancer-fighting and anti-inflammatory effects

Brussels sprouts are low in calories but rich in nutrients that fight oxidative stress and reduce systemic inflammation.

🫒 2 Tablespoons Olive Oil

Olive oil is a staple in any anti-inflammatory kitchen for a reason. It’s rich in:

• Monounsaturated fats that support heart and brain health

• Oleocanthal, a natural anti-inflammatory compound shown to work similarly to ibuprofen

• Antioxidants that help protect cells from damage

It also enhances the absorption of fat-soluble vitamins (like A, D, E, and K) found in your vegetables.

🧂 ¾ Teaspoon Salt (Preferably Sea Salt)

Used in moderation, sea salt provides:

• Trace minerals like magnesium and potassium

• Flavor enhancement that allows you to enjoy your food without needing heavy sauces or added sugars

Salt helps balance electrolytes and supports muscle function, especially when paired with a nutrient-rich diet.

🧂 ½ Teaspoon Black Pepper

This humble seasoning does more than you think. Black pepper contains piperine, which:

• Enhances the absorption of curcumin (from turmeric) and other nutrients

• Aids in digestion and helps reduce bloating

• Adds subtle heat and depth of flavor

It’s a small addition with big benefits.

🍇 1 Tablespoon Balsamic Vinegar (Optional)

If you’re looking for that tangy, slightly sweet finish, balsamic vinegar is a game-changer. It:

• Contains polyphenols that support gut health and fight inflammation

• May help regulate blood sugar levels

• Adds complexity without added fat or calories

Drizzle it over your crispy sprouts right after roasting to lock in flavor and boost your dish’s antioxidant profile.

🔥 Why This Side Belongs on Your Weekly Menu

Roasting brings out the natural sweetness in Brussels sprouts and gives them that golden, crispy finish we all love—no soggy steamed veggies here.

This side dish is:

• Anti-inflammatory and gut-friendly

• Low in carbs (10–12g) and sugar-free

• Rich in fiber and micronutrients

• Budget-friendly and easy to batch prep

Pair it with our Dijon Marinated Pork Tenderloin (same oven temp—convenient, right?) or enjoy it with any of the recipes inside the 30-Day Anti-Inflammatory Meal Plan.

📅 Simplify Your Healthy Eating Routine

Tired of overthinking every meal?

You don’t have to do it alone. Our tools are here to guide you every step of the way:

🥗 The 30-Day Anti-Inflammatory Meal Plan

• Mediterranean-inspired recipes like this one

• Weekly grocery lists, prep tips, and full nutrition info

• No added sugars or processed ingredients

• Designed to reduce bloat, fatigue, and inflammation

🛒 The Simplify Healthy Eating Meal Plan Membership

• New meal plans every month (Protein-Powered, Plant-Based, Crave & Comfort, and more)

• Grocery guides, prep calendars, and coaching-style check-ins

• Bonus content like snack lists, seasonal recipes, and member-only deals

Whether you're just getting started or looking to stay consistent long-term, the SHE Membership makes healthy eating effortless and empowering.

Ready to feel better—with food that actually tastes amazing?

Let’s make wellness your new normal. Grab your 30-Day Anti-Inflammatory Meal Plan or visit ➡️SimplifyHealthyEating.com to join the membership today.