7-Day Anti-Inflammatory Meal Plan to Help You Poop, Created by a Dietitian
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2025-12/7abdfe989b.jpeg" title="">)
Sidebar
Healthy Living
Gary Oldman’s Go-To Sandwich Is a Veggie-Packed Classic
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2025-12/25b3b8211f.jpeg" title="">)
Experts Reveal the Best Time to Walk for Visceral Fat Loss
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2025-12/7a42a0da5d.jpeg" title="">)
You Just Got a Dutch Oven—Here Are 16 High-Protein Recipes to Make First
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2025-12/a26c2c4e48.jpeg" title="">)
:max_bytes(150000):strip_icc():format(jpeg)/vegan-lentil-stew-0b016185b40446ba98409c75dfeaef7f.jpg "Vegan Lentil Stew")
A classic Dutch oven is a versatile tool that makes a great addition to any kitchen, and if you’re lucky enough to have one, you’ll want to save these delicious recipes! Each of these dishes contains at least 15 grams of protein per serving, a nutrient that can help with muscle repair and keep you feeling fuller longer. Options like our Chicken & Dumplings Soup and Vegan Lentil Stew are flavorful and nourishing meals that will put your Dutch oven to good use.
01 of 16
Chicken & Dumplings Soup
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer
This hearty and warming chicken-and-dumplings soup features whole-wheat biscuits that offer a boost of fiber while maintaining a light texture. Thyme and parsley add freshness to the traditional flavors of this crowd-pleasing soup.
02 of 16
One-Pot Pasta With Spinach & Tomatoe
This one-pot pasta dinner is simple, fresh, and healthy—what’s not to love? Cooking the pasta right in the sauce saves time and cleanup while infusing the noodles with more flavor.
03 of 16
Vegan Lentil Stew
This comforting vegan lentil stew is incredibly satisfying, thanks to hearty lentils and sweet potato. The leeks provide a savory allium note, while the tomato paste, miso and cumin add bold flavor.
04 of 16
Turkey Chili
Photographer: Fred Hardy, Food Stylist: Emily Nabors Hall, Prop Stylist: Shell Royster
In this healthy turkey chili recipe, we skip browning the turkey for two reasons—it helps save time, and the lean turkey stays tender as it gently simmers in the chili. Poblano peppers and chipotles in adobo add a nice spice and smokiness to the dish. Top with your favorite garnishes, like shredded cheese, yogurt, avocado or lime wedges.
05 of 16
Whole Roast Chicken
This roasted chicken recipe may be the most useful recipe you’ll ever find. It’s a meal on its own or the start of any recipe that calls for cooked chicken—perfect for meal-prepping lunches or dinners to have throughout the week.
06 of 16
Chicken Tagine
Shredded rotisserie chicken simmers briefly in a flavor-packed base that is rich with garlic and spices, sweetened with dates, and tangy from olives and preserved lemons. Lentils and garbanzo beans makes this a hearty one-pot supper, though you can serve it with rice, couscous or pita bread.
07 of 16
Vegetable and Tofu Soup
Tofu gets marinated in Italian seasoning for up to four hours, making this veggie-packed soup nourishing and full of flavor.
08 of 16
Moroccan-Inspired Chicken & Sweet Potato Soup
This healthy chicken soup recipe gets bold Moroccan flavor from sweet potatoes, cumin, cinnamon, cayenne pepper and a touch of fiery harissa. To get a homemade stock flavor using store-bought broth, we simmer bone-in chicken breasts in the broth before adding the rest of the soup ingredients.
09 of 16
Italian Wedding Soup
Forget the marble-size meatballs you find in many versions of Italian Wedding Soup. In this easy recipe, they’re full-size, full-flavored and plenty filling.
10 of 16
Copycat Olive Garden’s Chicken & Gnocchi Soup
This comforting copycat Olive Garden chicken and gnocchi soup is creamy, with chewy, pillowy gnocchi to satisfy your appetite. Enjoy with a green salad and breadsticks for dipping.
11 of 16
Braised Brisket & Roots
This braised brisket gets a decidedly wintery feel from the earthy-sweet flavors of carrots, parsnips and rutabaga.
12 of 16
Potsticker & Vegetable Soup
Skip the frying pan and make a full meal out of store-bought dumplings with this quick and easy 30-minute soup. Shao Hsing (or Shaoxing) is a seasoned rice wine used in Chinese cooking. Look for it in Asian specialty markets or with other Asian ingredients in large supermarkets.
13 of 16
Wild Rice, Shrimp & Fennel Soup
Bold fennel and mild leeks add incredible flavor to this hearty wild rice and shrimp soup.
14 of 16
Spicy Coconut, Chicken & Mushroom Soup
Coconut milk tames the heat and combines deliciously with shredded chicken breast in this spicy Thai-inspired coconut chicken soup.
15 of 16
Mushroom-Beef Noodle Soup
You don’t need much beef in this homey mushroom-beef noodle soup recipe, since mushrooms and a little Worcestershire sauce give it plenty of savory flavor.
16 of 16
Split Pea Soup with Ham Bone
Photographer Victor Protasio, Food Stylist Emily Nabors Hall
Split pea soup gets its smokiness from a ham bone and a dash of smoked paprika. The split peas break down as they cook, picking up flavor and delivering a creamy texture to this rich and warming soup.
Ryan Terry Explains the Reasons to Take a Unilateral Approach to Lifting
Build Your Grip and Forearms With Just a Kettlebell and a Towel
Can Nick Walker win the 2026 Arnold Classic?
5 Anti-Inflammatory Fruits You Should Be Eating in January
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2025-12/1f04f35fb9.jpeg" title="">)
21 High-Protein Breakfasts for Better Gut Health
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2025-12/50677e6207.jpeg" title="">)
:max_bytes(150000):strip_icc():format(jpeg)/Black-Bean-and-Pepper-Jack-Quiche-beauty-107_preview_maxWidth_4000_maxHeight_4000_ppi_300_quality_100-186cecb0e0814312a74cecf982163bf1.jpg "A slice of quiche with black beans and pepper jack cheese on a plate")
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.
Start your day by supporting a healthier gut with these tasty breakfasts. These dishes boast a minimum of 15 grams of protein per serving to support muscle recovery, sustained energy and healthy digestion. Plus, each serving contains at least 6 grams of fiber and includes probiotic and/or prebiotic foods like greek yogurt, kefir and oats, to meet our gut healthy parameters. You’ll want to try options like our Black Bean & Pepper Jack Quiche and our Creamy Raspberry-Peach Chia Seed Smoothie for a morning meal that’ll make you feel your best inside and out.
01 of 20
Black Bean & Pepper Jack Quiche
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless.
This quiche is perfect for an easy breakfast or brunch that can be prepared ahead of time and reheated in the microwave. The creamy egg filling is packed with fiber-rich black beans, sweet peppers and spicy pepper Jack cheese for a flavorful kick.
02 of 20
Anti-Inflammatory Breakfast Bowl
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This colorful, satisfying breakfast grain bowl is a nutritional powerhouse, packed with ingredients like black beans, roasted broccoli and beets that help fight inflammation to start your day. The egg is cooked just right—firm egg whites with a slightly jammy yolk. This grain bowl is vibrant and interesting with plenty of textural contrast, and we know you won’t be able to stop making it.
03 of 20
Raspberry-Peach Chia Seed Smoothie
Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
Chia seeds add a healthy dose of fiber to keep you full and satisfied. The natural sweetness of frozen peaches combined with dates and the tangy brightness of raspberries make every sip refreshing and satisfying.
04 of 20
Breakfast Dal Bowl
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel
Lentil-based dal makes a filling breakfast packed with protein, fiber and essential nutrients, delivering lasting energy throughout your morning.
05 of 20
Chocolate-Cherry Protein Shake
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower
This protein shake made with Greek-style yogurt and peanut butter is a protein powerhouse, perfect for a post-workout refuel or a satisfying snack. Cherries provide natural sweetness, and the chocolate flavor from the cocoa complements the peanut butter without any added sugar. Everything blends together in a shake that's both nutritious and delicious!
06 of 20
Chickpea & Kale Toast
Chickpeas and kale are layered on a slice of crisp toast and garnished with crumbled feta for a savory breakfast that is satisfying and delicious.
07 of 20
Shredded Wheat with Raisins & Walnuts
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
This shredded wheat bowl is an easy breakfast to reach for when you want something quick with plenty of fiber and healthy fats from the nuts and dried fruit. For a no-added-sugar breakfast, be sure to use unsweetened shredded wheat cereal.
08 of 20
Strawberry-Peach Chia Seed Smoothie
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This fiber-rich chia smoothie is sweet and tangy, with a velvety texture thanks to nutritious chia seeds that expand as they combine with liquid.
09 of 20
High-Protein Black Bean Breakfast Bowl (No Eggs!)
Ali Redmond
This savory breakfast bowl includes black beans, yogurt and Monterey Jack cheese, providing 18 grams of protein to keep you feeling full and energized throughout the morning.
10 of 20
Avocado Toast with Burrata
Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a weekday-friendly breakfast.
11 of 20
Baked Eggs in Tomato Sauce with Kale
Ali Redmond
You can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don't forget some whole-wheat bread for dipping.
12 of 20
Berry-Kefir Smoothie
Ana Cadena
Get a probiotic boost at breakfast when you add kefir to your smoothie. Feel free to use any berries and nut butter you have on hand in this healthy smoothie recipe.
13 of 20
Breakfast Beans with Microwave-Poached Egg
In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amid the pale rice. We call for cooked barley here, but you can use whatever leftover cooked grain you may have on hand.
14 of 20
Anti-Inflammatory Breakfast Smoothie
Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster
This mango green smoothie gets bright tart flavor from frozen passion fruit, and inflammation-fighting benefits from fresh kale. Dates add natural sweetness without added sugar. While cilantro may not be a typical smoothie ingredient, we love the herbal notes it adds to this smoothie.
15 of 20
Avocado & Kale Omelet
Make this kale and avocado omelet for a satiating, high-protein breakfast. Fiber-rich kale will keep hunger at bay for longer in this healthy omelet recipe.
16 of 20
Ricotta & Yogurt Parfait
Reminiscent of a lemon cheesecake, this healthy dish is easy to throw together. Or stir together the filling in a jar the night before and top with the fruit, nuts and seeds before eating.
17 of 20
Strawberry-Banana Green Smoothie
This green smoothie is sweetened only with fruit and gets an extra dose of healthy omega-3s from flaxseeds.
18 of 20
Nut & Berry Parfait
In this quick high-protein breakfast recipe, Greek yogurt is topped with healthy berries and almonds and lightly sweetened with honey.
19 of 20
Mixed-Berry Breakfast Smoothie
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Lydia Pursell
Smoothies are popular for breakfast, but many don't have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.
20 of 20
Strawberries and Cottage Cheese
This dish mixes a serving of dairy with a serving of fresh fruit and provides a boost of vitamin C and calcium to your day.
This No-Added-Sugar Granola Is Better Than Store-Bought
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2025-12/fbe59b8b71.jpeg" title="">)
Forget FOMO–the Joy of Missing Out Is Exactly What You Need Right Now
![](/<img src="https://healthnewschannel.com/images/joomgrabber/2025-12/5293df14d5.jpeg" title="">)