Meal Plans ThePrep Inflammation-Fighting Dinners You Can Make in a 9x13 Pan (Weekly Plan & Shopping List!) From cheesy baked pastas to enchiladas verdes, you'll be amazed at the variety of recipes you can make with this kitchen essential. By Maria Laura Haddad-Garcia Maria Laura Haddad-Garcia Maria Laura is EatingWell's senior nutrition & news editor. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling. EatingWell's Editorial Guidelines Published on November 10, 2023 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines In This Article View All In This Article Your Meal Plan Something to Sip On What’s Inspiring Me This Week Trending Videos Close this video player The weather is beginning to drop here in Austin, which has me excited about cozy and hearty dishes such as baked pastas and casseroles. And there’s no better or easier way to get these done than by using my 9-by-13-inch baking dish for this week’s dinners. Not only will these meals warm me up after my workday, but they also provide nutrients that may help tame chronic inflammation. Let’s get cooking! Your Meal Plan Penny De Los Santos Weather changes can make us more susceptible to colds, seasonal allergies and more. Anti-inflammatory nutrients, such as carotenoids, polyphenols, omega-3 fatty acids and vitamins D, C, K and E, support our immune system. As an added bonus, they also help reduce inflammation and the risk of chronic conditions like diabetes, heart disease and respiratory conditions. Wednesday’s Spinach & Tuna Noodle Casserole is a delicious dinner I hope you enjoy as much as I do. One nice thing about this recipe is that you can prep it one day ahead, refrigerate it and toss it in the oven when you’re planning to serve it. Another perk is that the creamy mushroom sauce is homemade instead of from a canned soup, which tends to be higher in sodium and saturated fat. This comforting dish gets its anti-inflammatory qualities from spinach and tuna (yes, even canned tuna). These two ingredients are rich in nutrients that help lower inflammation, such as vitamins K and E, lutein and omega-3s. Sunday: Tamari-Ginger Meatball & Eggplant CasseroleMonday: Baked Tomato, Mushroom & Goat Cheese PastaTuesday: Chicken Enchiladas VerdesWednesday: Spinach & Tuna Noodle CasseroleThursday: Cheesy Sweet Potato & Black Bean CasseroleFriday: Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts Printable Shopping List Something to Sip On EatingWell While many people drink smoothies for breakfast, I like to enjoy them as a snack. They are refreshing and easy to whip up, making them a great pick-me-up. And for an additional anti-inflammatory boost, I’ll make this tart Cherry-Pineapple Smoothie. Cherries and pineapple provide polyphenols and vitamin C, while the yogurt adds satisfying protein and makes it extra creamy. Get the Recipe: Cherry-Pineapple Smoothie What’s Inspiring Me This Week Getty Images When living in Seattle, Trader Joe’s was my go-to grocery store, but since I moved to Austin, I’ve been shopping at HEB. Still, my love for Trader Joe’s continues! So, every now and then, I love to wander around their aisles and see what delicious goodies I’m bringing home. And some of their November healthy finds are definitely going into my cart. Some items I’ve added to my next shopping list are the rosemary mix nuts, the Cheddar cheese spread and the autumn maple coffee. Find Out More: 8 Healthy Finds Coming to Trader Joe’s This November Was this page helpful? Thanks for your feedback! Tell us why! Other Submit