Inflammation-Fighting Dinners in 3 Steps or Less (Weekly Plan)

Welcome to Vsion News, your go-to column for meal planning made simple. We know everyone’s nutritional needs are unique, so think of these weekly plans as a helpful starting point—tweak as needed to make them your own. Want ideas like these delivered weekly? 

Some evenings, cooking feels like therapy. Other nights? It’s just another thing on the to-do list. That’s where this week’s dinner plan comes in: six delicious meals built around anti-inflammatory ingredients—and each one takes just three steps or less. From omega-rich salmon to antioxidant-packed vegetables, these recipes aim to reduce inflammation and support long-term health without sacrificing flavor or simplicity.

Your Weekly Dinner Lineup

• Sunday: Zucchini Pizza Casserole

• Monday: Turkey Burgers with Spinach, Feta & Tzatziki

• Tuesday: Baked Spinach & Feta Spaghetti Squash

• Wednesday: Creamy Tomato Salmon Skillet

• Thursday: BBQ Chicken Tacos with Red Cabbage Slaw

• Friday: Seared Scallops with White Bean Ragu & Charred Lemon

Sunday: Zucchini Pizza Casserole

A cozy twist on pizza night—baked in a casserole dish for easy cleanup and bursting with veggie power.

Ingredients

• 4 cups shredded zucchini (2 medium)

• 4 large eggs, lightly beaten

• ¼ cup finely chopped onion

• ¼ cup grated Parmesan

• 2 tbsp all-purpose or gluten-free flour

• 1 cup canned crushed tomatoes

• ¼ cup sliced fresh basil

• 1 clove garlic, minced

• ¼ tsp each salt and pepper

• 1 cup shredded mozzarella

• ½ cup thinly sliced green bell pepper

• 1 oz pepperoni slices

3 Easy Steps

1. Preheat oven to 400°F. Squeeze water from zucchini and mix with eggs, onion, Parmesan, and flour. Press into a greased 9×13 dish and bake 30 min.

2. Mix tomatoes, basil, garlic, salt, and pepper. Spread over baked base.

3. Top with mozzarella, peppers, and pepperoni. Bake 15 more minutes. Rest 5 minutes before serving.

Serve with a side salad and Italian dressing for even more veggie goodness.

Monday: Turkey Burgers with Spinach, Feta & Tzatziki

These juicy burgers come together fast and taste even better with a cool dollop of tzatziki.

Ingredients

• 1 cup frozen chopped spinach, thawed

• 1 lb lean ground turkey

• ½ cup crumbled feta

• ½ tsp each garlic powder and oregano

• ¼ tsp each salt and pepper

• 4 small whole-wheat burger buns

• 4 tbsp tzatziki

• Cucumber slices and red onion rings

3 Easy Steps

1. Squeeze moisture from spinach. Mix with turkey, feta, and spices. Form 4 patties.

2. Grill over medium-high heat, 4–6 min per side until fully cooked.

3. Serve on buns with tzatziki, cucumber, and onion.

Pair with a kale salad tossed in balsamic vinaigrette for an extra anti-inflammatory punch.

Tuesday: Baked Spinach & Feta Spaghetti Squash

A creamy, plant-based dish that’s both filling and nourishing.

Ingredients

• 1 medium spaghetti squash, halved and seeded

• 4 tbsp olive oil

• 4 cups baby spinach

• 3 tbsp chopped basil

• 2 tbsp minced garlic

• 1 tsp fresh oregano

• 1 block (4 oz) feta cheese, halved

• 1/3 cup water

• 1/4 tsp each crushed red pepper and salt

• Balsamic glaze to finish

3 Easy Steps

1. Roast squash cut-side up at 400°F with oil, pepper, spinach, garlic, basil, and feta inside. Bake 45 min.

2. Scrape everything into a bowl; add oil, water, and salt. Mix well.

3. Return mixture to squash shells, drizzle with balsamic glaze, and garnish with fresh basil.

Spaghetti squash delivers vitamin C and beta carotene—both inflammation-fighters!

Wednesday: Creamy Tomato Salmon Skillet

Rich in heart-healthy fats and antioxidants, this one-pan wonder is ideal for midweek comfort.

Ingredients

• 1¼ lbs salmon fillet, cut into 4 pieces

• 2 tbsp olive oil

• 1 zucchini, thinly sliced

• ½ cup chopped onion

• ⅓ cup white wine

• 1 can diced tomatoes (no salt)

• 2 oz cream cheese

• 1 tsp Italian seasoning

• ½ tsp garlic powder

• ¼ cup chopped basil

• Salt & pepper to taste

3 Easy Steps

1. Season and sear salmon in oil, 3–4 min per side. Set aside.

2. In same pan, sauté zucchini and onion, deglaze with wine, then stir in tomatoes, cream cheese, and seasonings. Simmer 5 min.

3. Return salmon to skillet, spoon sauce over top, and garnish with basil.

Serve over quinoa to soak up the creamy, tangy sauce.

Thursday: BBQ Chicken Tacos with Red Cabbage Slaw

A colorful, tangy taco night that comes together in minutes.

Ingredients

• ⅓ cup plain Greek yogurt

• 1 tbsp each sugar, lemon juice, and cider vinegar

• ¾ tsp salt, ¼ tsp pepper

• Dash of hot sauce

• 2 cups shredded red cabbage

• 2 cups cooked shredded chicken

• ⅓ cup BBQ sauce

• 8 corn tortillas

• Fresh cilantro

3 Easy Steps

1. Mix yogurt, sugar, lemon juice, vinegar, hot sauce, salt and pepper. Toss with cabbage.

2. Mix chicken and BBQ sauce; heat in microwave 1 min.

3. Fill warm tortillas with chicken and slaw. Top with cilantro.

Add a side of mixed berries for an extra antioxidant boost.

Friday: Seared Scallops with White Bean Ragu & Charred Lemon

Elegant, easy, and packed with nutrients for a satisfying end-of-week dinner.

Ingredients

• 3 tsp olive oil

• 1 lb spinach or Swiss chard, sliced

• 2 cloves garlic, minced

• 1 tbsp capers

• ½ tsp pepper

• 1 can cannellini beans, drained

• 1 cup low-sodium chicken broth

• ⅓ cup white wine

• 1 tbsp butter

• 1 lb sea scallops

• 1 lemon, halved

• 2 tbsp chopped parsley

3 Easy Steps

1. Sauté greens in 2 tsp oil. Add garlic, capers, pepper, beans, broth, and wine. Simmer 5 min. Stir in butter and cover to keep warm.

2. Sear scallops in 1 tsp oil until browned, about 4 min total. Remove.

3. Char lemon halves in the same pan. Serve scallops over ragu with parsley and lemon wedges.

Add a chunk of whole-grain bread to scoop up every last bite.