Meal Type: All Meal Types

Teriyaki Tuna Steak

Teriyaki Tuna Steak is a flavorful and nutritious dish that’s perfect for a quick, healthy meal. Rich in protein and omega-3 fatty acids, tuna steaks are an excellent choice for supporting heart health, muscle recovery, and brain function.

This dish is not only packed with nutrients but also quick and easy to prepare, making it ideal for busy weeknights. Tuna is a lean source of protein, and when paired with a flavorful teriyaki glaze, it becomes a satisfying, low-fat option for those looking to maintain a balanced diet. Rich in selenium and vitamin D, tuna supports immune function and bone health.

Teriyaki Tuna Steak is versatile and can be served with a variety of sides such as steamed vegetables, quinoa, or a light salad, making it a great choice for those on a low-carb or Mediterranean-style diet. The dish is also gluten-free when using tamari or other gluten-free soy sauce alternatives. Perfect for those seeking a nutritious, high-protein meal with a delicious, Asian-inspired twist, this Teriyaki Tuna Steak will quickly become a staple in your healthy meal rotation.

Enjoy the satisfying taste and health benefits of this easy-to-make, nutrient-packed dish!

Ribeye Steak in Rosemary and Olive Oil Marinade

Steak Night gets an instant upgrade with our ribeye steak in rosemary and olive oil marinade. Good quality protein is an important foundation of the EBS meal plans and ribeye steak is a great choice. I like to marinate steak because it breaks down the tough muscle fibers. You are left with moist tender meat that is easier to chew and digest. Marinades are a great way to incorporate herbs and spices into your anti-inflammatory diet. Rosemary complements steak very well, and as a herb, it is renowned for its anti-inflammatory, antimicrobial, and antioxidant activity. Studies highlight the impressive benefits of rosemary on mood, memory, pain relief, anxiety, and sleep. Why not make Steak Night a regular event with this delicious dish?

Pair Ribeye Steak in Rosemary and Olive Oil Marinade With:

Italian Sauteéd Zucchini with Lemon and Mint Mixed Herbs Salad Roasted Zucchini, Eggplant, and Sweet Potato Salad  

Italian Sautéed Zucchini with Lemon and Mint

Zucchinis are a wonderful summer vegetable, easy to grow in tubs or a garden. This simple side dish pairs the creamy flavor of sautéed zucchini with lemon and mint for a bright zingy taste. Enjoy it with chicken or fish or as part of a summer garden buffet. Zucchinis are a type of summer squash. They have a high water content that helps with hydration in hot weather and their vitamin C and carotenes help protect your skin from sun damage. Plus, the beautiful orange flowers are edible too! Lemons are a great source of vitamin C and the phytochemical, limonene, known to have anti-inflammatory, anticancer, antiviral, and gastroprotective properties. The refreshing taste of lemon pairs well with mint, a herb well-known for soothing bloating and digestive discomfort. Try this dish today – I’m sure it will soon become a favorite part of your anti-inflammatory meal plan!

Pair Italian Sautéed Zucchini with Lemon and Mint with:

Roast Chicken Apple Cider Vinegar Chicken Baked Salmon

Lemon Tahini Dressing

Salads need never be boring again with this zesty lemon tahini dressing. Simply add all the ingredients, shake them up, and you’re ready to go. Tahini is a soft paste made from sesame seeds. These seeds may be tiny but they pack a punch when it comes to nutrition. Sesamol, the active ingredient in sesame seeds, inhibits inflammatory pathways in the body and has been shown to have therapeutic potential against inflammatory diseases, neurodegeneration, and metabolic disorders (Javed et al, 2023). Alongside sesamol, sesame seeds provide plenty of calcium, magnesium, selenium, phosphorus, and copper – essential minerals for energy production, bone health, hormone balance, and more. Fresh lemon juice balances the nutty taste of tahini to make this the perfect uplifting dressing for fish, chicken, and salads of all kinds.

Pair Lemon Tahini Dressing with:

Chicken Salad Crab Cakes Lettuce and Avocado Salad

Meatballs in Tomato Sauce

Bring a taste of Italy to your kitchen with this classic favorite, perfect for a midweek supper. Meatballs in tomato sauce combines high-quality meat protein with spices and a rich, flavorful tomato marinade. Tomatoes are an amazing anti-inflammatory food thanks to their high levels of lycopene, a potent antioxidant. Lycopene is more easily absorbed from tomatoes processed in a paste or sauce. It benefits heart health, blood pressure, blood lipid levels, and more, making this dish a tasty addition to your anti-inflammatory meal plan. Garlic is renowned as a heart-healthy food with positive effects on blood pressure and circulation, while cinnamon, black pepper, and olive oil help tackle inflammation too. These meatballs are so delicious I recommend you make two batches and freeze half for when you are too busy to cook!

Crab Cakes

These crab cakes are perfect for breakfast, a light lunch, or as a starter to a main meal. Crab meat is high in protein and a good source of anti-inflammatory omega-3 fats. Omega-3s support heart, brain, and joint health and are vital to a healthy diet. Unlike many store-bought crab cakes filled with breadcrumbs and cheap seed oils, our recipe uses ground almonds, egg, and coconut yogurt to bind the mixture together. Red peppers, scallions, zucchini, and dill bring flavor, fiber, and phytochemicals to delight your tastebuds and nourish your gut microbiome. Enjoy these delicious crab cakes any day of the week as part of your anti-inflammatory meal plan.

Pair these crab cakes with

Homemade Aioli (Garlic Mayonnaise) Olive Oil Mayonnaise Lettuce and Avocado Salad

Teriyaki Squid and Prawns

Whip up this delicious teriyaki squid and prawn stir fry at any time of day for a mineral-rich, nourishing meal. Both squid and prawn are full of protein, iodine, selenium, zinc, and vitamin B12 – important nutrients for strong immunity, thyroid function, brain health, and much more. The marinade is our version of teriyaki, a sauce traditionally made from soy sauce, sugar, mirin, and sake. We use a blend of fresh garlic, ginger, and coconut aminos instead. Naturally gluten-free, coconut aminos is made from fermented coconut palm nectar. It has a lighter, less salty taste than regular soy sauce which makes it perfect for this flavorful marinade. We’ve used broccoli, red bell pepper, pak choi, and green beans for the stir-fry but feel free to add any vegetables you like. The more colorful the better! Your gut microbiome thrives on the fiber and color compounds from brightly colored vegetables.

Breakfast Collagen Banana Muffins

Our collagen banana muffins are the perfect option for a quick breakfast. Suitable from Week 2 of the 6-Week Reset, each muffin contains 8g of protein to support blood sugar regulation and energy levels at the start of your day.

The ingredients provide the EBS signature combination of protein, healthy fats, gut-nourishing fiber, and anti-inflammatory nutrients.

Collagen powder, eggs, and ground almonds provide protein, while bananas are packed with prebiotic fibers. Prebiotic foods nourish beneficial gut flora and support a healthy, diverse gut microbiome.

Cinnamon is a powerful antioxidant spice, known to improve insulin sensitivity and blood glucose regulation (Wang et al., 2021). The flavor balances the sweet bananas and complements the slightly bitter taste of walnuts.

Enjoy these muffins for breakfast or a healthy snack any time of the day.

Miso Salmon

Elevate your plate with our delicious miso salmon. Each serving provides 22g of high-quality protein plus anti-inflammatory fats and phytonutrients. Salmon is rich in omega-3 oil, an essential fat that helps your body deal with inflammation. Getting enough omega-3 in your diet helps reduce the risk of cardiovascular disease and supports cognitive function. Deep umami flavors come from the marinade of white miso, coconut aminos, sesame oil, and mirin. White miso is a blend of fermented barley, rice, and soybeans. As a fermented food, it helps nourish the microflora in your digestive system. These microbes influence everything from immunity to mental well-being and are the key to good health. One point to note: if you’re using furikake, opt for a brand that doesn’t contain monosodium glutamate (MSG), a potentially harmful flavor enhancer.

Pair miso salmon with:

Japanese Greens Salad Cauliflower Egg Fried Rice Quinoa Stir Fry

Roasted Sweet Potato and Garlic

This simple side dish of roasted sweet potato and garlic pairs well with any main meal or lighter lunchtime salad. Sweet potato is packed with gut-nourishing fiber and antioxidants. The distinctive orange flesh gets its color from beta-carotene, a type of carotenoid that converts to vitamin A in your body. Both vitamin A and beta-carotene have anti-inflammatory actions and help maintain strong immunity, gut health, and eye health. Garlic has many health benefits. From supporting healthy blood pressure to easing a common cold, garlic is an important food for heart health, immunity, gut health, and managing inflammation. Its pungent flavor neatly complements the black pepper and cumin, two warming, anti-inflammatory spices.  

Pair the roasted sweet potato and garlic with

Baked Salmon Rack of Lamb with Basil and Mint Sesame & Sumac Lamb Chops

Asian Meatballs

Asian-Meatballs

Are you ready for a taste of Asia?

Our Asian Meatballs are full of flavor and guaranteed to spice up your dinner plans. Simple to prepare, these meatballs are suitable from Week 1 of the 6-Week Reset. You can make them in advance and refrigerate until ready to cook or freeze them for up to 3 months.

The recipe combines high-quality beef, pork, or chicken protein with the anti-inflammatory spices black pepper, garlic, ginger, and cinnamon.

For a topping, choose from toasted sesame seeds or furikake – a Japanese seasoning made from sesame, seaweed, and salt. Be mindful when shopping for furikake though as some brands include monosodium glutamate (MSG), an unnecessary and potentially harmful flavor enhancer.

Pair these delicious Asian Meatballs with roasted vegetables or one of our many different salads – see the links below.

 

Sweet Potato and Zucchini Soup

Whip up an easy delicious lunch with this sweet potato and zucchini soup! It’s flavourful, brimming with anti-inflammatory goodness, and simple to make. Sweet potato is the star of the show, providing fiber for blood sugar support and beta-carotene, a pro-vitamin A compound that fights inflammation. Beta carotene and vitamin A are essential for strong immunity, gut health, good vision, and skin health. Research shows that beta-carotene acts like internal sunscreen, protecting us from the harmful effects of UVA and UVB rays on our skin and eyes (Baswan et al, 2021). Zucchini, or courgettes, are a type of summer squash with a high water content. This makes them a great addition to hydrating meals like soup. Their creamy flesh pairs well with onion and soaks up the pungent flavors of turmeric and black pepper. Turmeric gives the soup its vibrant color. It contains a compound called curcumin, which has powerful anti-inflammatory and antioxidant properties. Turmeric helps reduce inflammation in the body, supports brain health, and aids in maintaining a healthy weight. This dish does not contain any protein, so be sure to pair it with a source of good quality protein like poultry, red meat, or fish.

Pair sweet potato and courgette soup with:

Roast Chicken Mustard and Almond Cod Chicken Salad