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The Anti-Inflammatory Kitchen · PDF e-book

Calm, colorful food for every day, planned for you

137 copies sold·Read 8 reviews

Four weekly plans built on oily fish, beans and lentils, whole grains, leafy greens, berries, nuts, olive oil, ginger and turmeric. 60 easy recipes, most ready in 40 minutes or less.

60recipes
86pages
4weekly plans
10g fiber / serving (avg)
  • 4 weekly meal plans with a short Sunday prep and leftovers built in
  • Inflammation, explained simply: the 5 habits the book is built on
  • Traffic-light food list for your weekly shop
  • Aisle-sorted grocery list for every week
  • Nutrition per serving and diet labels on every recipe
$14$19-26%
137 copies soldInstant downloadUS Letter + A430-day money-back guarantee
Best value: all 11 e-books for $48The Anti-Inflammatory Kitchen + 10 more · 528 recipes · save $90
Who it's for

Made for you if…

🐟

You want more omega-3s

Two to three easy fish dinners every week: salmon, trout, cod, sardines and shrimp.

🌈

You want to eat more whole foods

Beans, lentils, whole grains, greens, berries, nuts and olive oil at every meal.

🗓️

You want someone to plan it for you

Four ready-made weeks, a prep checklist and a grocery list for each.

This is healthy-eating guidance, not a treatment. If you have a medical condition, check with your doctor or dietitian first.

Look inside

Real pages from the e-book

Clean, printable pages with no life stories before the recipe. Every page number in the contents and index is clickable. Tap a page to zoom in.

Preview the plan

Week 1 of the plan, day by day

Across all 4 weeks, the plan averages about 91 g protein and 37 g fiber a day. Each week comes with a prep checklist and its own grocery list.

DayBreakfastLunchDinnerSnack
MonGolden Turmeric Overnight OatsRainbow Kale Salad with Turmeric TahiniTurmeric-Ginger Salmon & Broccoli Sheet PanAnti-Inflammatory Trail Mix
TueGolden Turmeric Overnight OatsleftoversGolden Lentil & Ginger SoupTurmeric-Ginger Salmon & Broccoli Sheet PanleftoversCherry Chia Jam with Greek Yogurt
WedGreen Ginger SmoothieRainbow Kale Salad with Turmeric TahinileftoversChicken & Sweet Potato CurryAnti-Inflammatory Trail Mixleftovers
ThuAvocado & Egg Rye Toast with SeedsChicken & Sweet Potato CurryleftoversGolden Lentil & Ginger SoupleftoversCherry Chia Jam with Greek Yogurtleftovers
FriGreen Ginger SmoothieRainbow Kale Salad with Turmeric TahinileftoversWalnut-Crusted Trout with GreensGolden Milk (Turmeric Latte)
SatSweet Potato & Kale Breakfast HashChicken & Sweet Potato CurryleftoversBlack Bean & Sweet Potato ChiliAnti-Inflammatory Trail Mixleftovers
SunSweet Potato & Kale Breakfast HashleftoversBlack Bean & Sweet Potato ChilileftoversHerb Chicken with Roasted Beets & GreensCherry Chia Jam with Greek Yogurtleftovers
Daily average: 1538 kcal · 97 g protein · 37 g fiber
Every recipe inside

All 60 recipes

Tap a chapter to see each recipe with its time and nutrition. Labels: GF gluten-free, DF dairy-free, V vegetarian, VG vegan, HP high protein, HF high fiber, LC low carb.

Breakfasts · 10 recipes
RecipeTimeProteinFiberCalories
Golden Turmeric Overnight Oats
VHPHF
5 min24 g protein11 g fiber466 kcal
Green Ginger Smoothie
GFVHPHF
5 min23 g protein9 g fiber358 kcal
Sweet Potato & Kale Breakfast Hash
GFVHPHF
30 min25 g protein12 g fiber461 kcal
Avocado & Egg Rye Toast with Seeds
DFVHPHF
13 min24 g protein10 g fiber503 kcal
Blueberry Walnut Chia Pudding
GFVHPHF
5 min21 g protein11 g fiber384 kcal
Spiced Pear & Oat Porridge
VHPHF
15 min25 g protein10 g fiber412 kcal
Cherry Almond Overnight Oats
VHPHF
5 min26 g protein11 g fiber487 kcal
Berry Beet Smoothie
GFVHP
5 min25 g protein6 g fiber335 kcal
Herby Green Shakshuka
VHPHF
25 min27 g protein8 g fiber423 kcal
Turmeric Tofu Scramble
DFVGHPHF
15 min34 g protein10 g fiber479 kcal
Fish & Seafood · 10 recipes
RecipeTimeProteinFiberCalories
Pan-Seared Salmon with Tomato-Olive Salsa
GFDFHPLC
15 min30 g protein2 g fiber373 kcal
Lemon Herb Salmon with Quinoa & Asparagus
GFDFHP
28 min43 g protein6 g fiber543 kcal
Turmeric-Ginger Salmon & Broccoli Sheet Pan
GFDFHPHF
28 min40 g protein8 g fiber592 kcal
Walnut-Crusted Trout with Greens
DFHPHF
20 min47 g protein12 g fiber635 kcal
Ginger-Scallion Cod Parcels
DFHP
24 min43 g protein8 g fiber404 kcal
Baked Salmon with Pomegranate & Herb Quinoa
GFDFHP
25 min39 g protein6 g fiber564 kcal
Mussels in Turmeric Coconut Broth
GFDF
22 min20 g protein4 g fiber448 kcal
Lemony Sardine Pasta with Broccoli
DFHPHF
25 min29 g protein10 g fiber484 kcal
Salmon & Sweet Potato Fishcakes
HP
35 min31 g protein5 g fiber416 kcal
Garlic Shrimp & Kale Farro Bowl
DFHP
35 min35 g protein8 g fiber407 kcal
Plant-Powered Mains · 12 recipes
RecipeTimeProteinFiberCalories
Red Lentil & Spinach Dal
GFDFVGHF
35 min18 g protein10 g fiber410 kcal
Turmeric Cauliflower & Chickpea Traybake
GFVHPHF
40 min21 g protein13 g fiber383 kcal
Golden Lentil & Ginger Soup
GFVHPHF
35 min21 g protein10 g fiber360 kcal
Mushroom & Barley "Risotto"
VHPHF
40 min23 g protein18 g fiber456 kcal
Black Bean & Sweet Potato Chili
GFVHPHF
40 min25 g protein22 g fiber457 kcal
Spinach & Chickpea Saag
GFVHPHF
30 min23 g protein14 g fiber438 kcal
Harissa White Bean & Tomato Stew
VHPHF
35 min26 g protein18 g fiber420 kcal
Lemon Herb Lentils with Roasted Carrots
GFVHPHF
40 min21 g protein12 g fiber431 kcal
Miso Roasted Eggplant & Lentil Bowl
GFDFVGHF
35 min19 g protein16 g fiber401 kcal
Tuscan Kale & White Bean Soup
GFVHPHF
35 min21 g protein17 g fiber363 kcal
Roasted Red Pepper & Tomato Soup with White Beans
GFVHF
30 min20 g protein13 g fiber323 kcal
Lentil & Walnut Lettuce-Wrap Tacos
GFVHPHF
30 min20 g protein17 g fiber419 kcal
Chicken & Lean Protein · 8 recipes
RecipeTimeProteinFiberCalories
Turmeric Ginger Chicken Stir-Fry
DFHP
22 min41 g protein8 g fiber502 kcal
Herb Chicken with Roasted Beets & Greens
GFDFHPHF
35 min42 g protein11 g fiber475 kcal
Turkey & Kale Meatballs in Tomato Sauce
DFHPHF
35 min43 g protein15 g fiber615 kcal
Chicken & Sweet Potato Curry
GFDFHPHF
35 min34 g protein10 g fiber416 kcal
Turmeric Chicken & Rice Soup
GFDFHP
40 min24 g protein3 g fiber237 kcal
Lemon Oregano Chicken Traybake with Olives & Peppers
GFHP
40 min44 g protein8 g fiber433 kcal
Rosemary Chicken & Zucchini Skewers
GFDFHPHF
27 min45 g protein10 g fiber414 kcal
Chicken & Broccoli Brown Rice Congee
DFHP
55 min38 g protein4 g fiber418 kcal
Salads & Bowls · 10 recipes
RecipeTimeProteinFiberCalories
Rainbow Kale Salad with Turmeric Tahini
GFDFVGHF
20 min20 g protein11 g fiber365 kcal
Salmon & Avocado Grain Bowl
DFHPHF
20 min47 g protein13 g fiber759 kcal
Roasted Beet & Walnut Farro Bowl
VHPHF
35 min25 g protein16 g fiber526 kcal
Broccolini & White Bean Lemon Salad
GFDFHPHF
15 min28 g protein13 g fiber364 kcal
Berry Spinach & Walnut Salad
GFVHF
10 min17 g protein13 g fiber453 kcal
Lentil, Arugula & Pear Salad
GFVHPHF
10 min23 g protein18 g fiber492 kcal
Salmon, Citrus & Avocado Salad
GFDFHPHF
20 min41 g protein12 g fiber721 kcal
Mediterranean White Bean Salad
GFVHPHF
10 min23 g protein18 g fiber484 kcal
Herby Bulgur & Chickpea Salad
DFVGHF
25 min15 g protein15 g fiber386 kcal
Edamame & Cabbage Crunch Salad
DFVGHFLC
15 min15 g protein9 g fiber232 kcal
Snacks, Drinks & Sweets · 10 recipes
RecipeTimeProteinFiberCalories
Golden Milk (Turmeric Latte)
GFV
7 min9 g protein1 g fiber118 kcal
Ginger-Lemon Green Tea Tonic
GFDFVLC
10 min1 g protein1 g fiber41 kcal
Anti-Inflammatory Trail Mix
GFDFVGLC
13 min6 g protein3 g fiber217 kcal
Cherry Chia Jam with Greek Yogurt
GFVHP
15 min21 g protein4 g fiber218 kcal
Matcha Almond Energy Bites
DFVGLC
15 min4 g protein3 g fiber132 kcal
Beet Hummus
GFDFVGLC
10 min5 g protein5 g fiber160 kcal
Walnut & Herb Yogurt Dip
GFVLC
10 min12 g protein3 g fiber173 kcal
Cinnamon Pear Crumble Cups
V
30 min9 g protein6 g fiber248 kcal
Dark Chocolate Walnut Clusters
GFDFVGLC
12 min3 g protein2 g fiber116 kcal
Quick Pickled Red Cabbage
GFDFVGLC
10 min1 g protein1 g fiber22 kcal
Try a full recipe from the book, free
Free sample recipe · Fish & Seafood

Turmeric-Ginger Salmon & Broccoli Sheet Pan

Salmon brushed with a turmeric, ginger and lime glaze, roasted on one tray with broccoli and chickpeas. Bright, golden and done in under 30 minutes.

Serves 4Prep 10 minCook 18 minGluten-free options Dairy-free options High protein High fiber

Ingredients

  • 1⅓ lb salmon fillets (4 pieces) (600 g)
  • 1 large head broccoli, cut into florets (400 g)
  • 1 can (15 oz) chickpeas, rinsed and patted dry (240 g)
  • 2 tbsp olive oil (28 ml)
  • 1½ tsp turmeric (3 g)
  • 4 tsp fresh ginger, grated (12 g)
  • 2 cloves garlic, grated
  • 2 tsp honey (14 g)
  • 2 tbsp lime juice (30 ml)
  • ½ tsp salt (3 g)
  • ¼ tsp black pepper
  • 2 cups cooked brown rice, to serve (400 g)
592kcal
40gprotein
8gfiber
51gcarbs
26gfat

Per serving. Estimates.

Method

  1. Roast the vegetables. Heat the oven to 425°F / 220°C (200°C fan). On a lined sheet pan, toss the broccoli and chickpeas with 1 tbsp of the oil, half the salt and ½ tsp of the turmeric. Roast for 8 minutes.
  2. Make the glaze. Mix the remaining oil, turmeric and salt with the ginger, garlic, honey, black pepper and half the lime juice.
  3. Add the salmon. Push the vegetables to the sides. Pat the salmon dry, set it in the middle of the pan and brush with the glaze.
  4. Roast. Roast for 10–12 minutes, until the salmon flakes easily and the broccoli is charred at the tips.
  5. Warm the rice. Reheat the rice while the salmon roasts.
  6. Serve. Squeeze over the remaining lime juice and serve with the rice.
Tip: Turmeric stains. Line the tray with parchment and use a silicone brush.
Store: Fridge 2 days. Good cold over salad greens.
Reader reviews

What readers say

137
copies sold8 reviews from verified buyers on Etsy and Gumroad
Laura V.Verified purchase

Recipes are simple and the shopping list saved me so much time at the store.

United Kingdom · bought on Etsy
Olivia W.Verified purchase

Really like the format. Wish there were more breakfast options.

United States · bought on Etsy
Luke S.Verified purchase

Wow, better than I expected. Perfect for busy weeknights after work. Ingredients are easy to find at a normal supermarket.

Netherlands · bought on Etsy
Ethan C.Verified purchase

Couldn't be happier. I've lost track of how many times I've made the lentil soup. Thank you!

Germany · bought on Etsy
Megan B.Verified purchase

Great mix of quick meals and batch-cook recipes.

United States · bought on Etsy
Fiona F.Verified purchase

The recipes are quick and actually taste good. Thank you!

United States · bought on Gumroad
Grace Y.Verified purchase

Couldn't be happier. Love that the macros are listed for each recipe. Can't wait for the next book.

United Kingdom · bought on Etsy
Holly D.Verified purchase

So glad I bought this. I've lost track of how many times I've made the lentil soup. Photos are gorgeous and the layout is easy to read on my phone.

New Zealand · bought on Gumroad

Choose your option

Start cooking tonight

The Anti-Inflammatory Kitchen

4-week meal plan, 60 whole-food recipes

$14$19-26%
  • 4-week plan · 60 recipes · 86 pages
  • US Letter + A4 PDF
  • Instant download
Best value · save $90

All 11 e-books

The Anti-Inflammatory Kitchen + 10 more books

$48 $138
  • 528 recipes · 8 meal plans
  • Free lifetime updates
  • Only $34 more than this book

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Questions

The Anti-Inflammatory Kitchen FAQ

Is this a treatment for inflammation or a medical condition?

No. It's a whole-food eating plan based on the patterns research links with lower inflammation, like the Mediterranean diet. It isn't medical advice or a treatment.

Do I have to eat fish?

The plan includes 2–3 fish dinners a week for omega-3s, but the swaps on each recipe and the 12 plant-powered mains make it easy to go vegetarian.

Are the recipes complicated?

No. Most take 40 minutes or less, use supermarket ingredients and need only a sheet pan, a pot and a skillet.

Is it gluten-free?

Many recipes are. Diet labels on every recipe show which, and swaps are listed.

More questions →