Recipes are simple and the shopping list saved me so much time at the store.
United Kingdom · bought on Etsy
Calm, colorful food for every day, planned for you
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.
- 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
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.
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.






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.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Mon | Golden Turmeric Overnight Oats | Rainbow Kale Salad with Turmeric Tahini | Turmeric-Ginger Salmon & Broccoli Sheet Pan | Anti-Inflammatory Trail Mix |
| Tue | Golden Turmeric Overnight Oatsleftovers | Golden Lentil & Ginger Soup | Turmeric-Ginger Salmon & Broccoli Sheet Panleftovers | Cherry Chia Jam with Greek Yogurt |
| Wed | Green Ginger Smoothie | Rainbow Kale Salad with Turmeric Tahinileftovers | Chicken & Sweet Potato Curry | Anti-Inflammatory Trail Mixleftovers |
| Thu | Avocado & Egg Rye Toast with Seeds | Chicken & Sweet Potato Curryleftovers | Golden Lentil & Ginger Soupleftovers | Cherry Chia Jam with Greek Yogurtleftovers |
| Fri | Green Ginger Smoothie | Rainbow Kale Salad with Turmeric Tahinileftovers | Walnut-Crusted Trout with Greens | Golden Milk (Turmeric Latte) |
| Sat | Sweet Potato & Kale Breakfast Hash | Chicken & Sweet Potato Curryleftovers | Black Bean & Sweet Potato Chili | Anti-Inflammatory Trail Mixleftovers |
| Sun | Sweet Potato & Kale Breakfast Hashleftovers | Black Bean & Sweet Potato Chilileftovers | Herb Chicken with Roasted Beets & Greens | Cherry Chia Jam with Greek Yogurtleftovers |
| Daily average: 1538 kcal · 97 g protein · 37 g fiber | ||||
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
| Recipe | Protein |
|---|---|
| Golden Turmeric Overnight Oats VHPHF | 24 g protein |
| Green Ginger Smoothie GFVHPHF | 23 g protein |
| Sweet Potato & Kale Breakfast Hash GFVHPHF | 25 g protein |
| Avocado & Egg Rye Toast with Seeds DFVHPHF | 24 g protein |
| Blueberry Walnut Chia Pudding GFVHPHF | 21 g protein |
| Spiced Pear & Oat Porridge VHPHF | 25 g protein |
| Cherry Almond Overnight Oats VHPHF | 26 g protein |
| Berry Beet Smoothie GFVHP | 25 g protein |
| Herby Green Shakshuka VHPHF | 27 g protein |
| Turmeric Tofu Scramble DFVGHPHF | 34 g protein |
Fish & Seafood · 10 recipes
| Recipe | Protein |
|---|---|
| Pan-Seared Salmon with Tomato-Olive Salsa GFDFHPLC | 30 g protein |
| Lemon Herb Salmon with Quinoa & Asparagus GFDFHP | 43 g protein |
| Turmeric-Ginger Salmon & Broccoli Sheet Pan GFDFHPHF | 40 g protein |
| Walnut-Crusted Trout with Greens DFHPHF | 47 g protein |
| Ginger-Scallion Cod Parcels DFHP | 43 g protein |
| Baked Salmon with Pomegranate & Herb Quinoa GFDFHP | 39 g protein |
| Mussels in Turmeric Coconut Broth GFDF | 20 g protein |
| Lemony Sardine Pasta with Broccoli DFHPHF | 29 g protein |
| Salmon & Sweet Potato Fishcakes HP | 31 g protein |
| Garlic Shrimp & Kale Farro Bowl DFHP | 35 g protein |
Plant-Powered Mains · 12 recipes
| Recipe | Protein |
|---|---|
| Red Lentil & Spinach Dal GFDFVGHF | 18 g protein |
| Turmeric Cauliflower & Chickpea Traybake GFVHPHF | 21 g protein |
| Golden Lentil & Ginger Soup GFVHPHF | 21 g protein |
| Mushroom & Barley "Risotto" VHPHF | 23 g protein |
| Black Bean & Sweet Potato Chili GFVHPHF | 25 g protein |
| Spinach & Chickpea Saag GFVHPHF | 23 g protein |
| Harissa White Bean & Tomato Stew VHPHF | 26 g protein |
| Lemon Herb Lentils with Roasted Carrots GFVHPHF | 21 g protein |
| Miso Roasted Eggplant & Lentil Bowl GFDFVGHF | 19 g protein |
| Tuscan Kale & White Bean Soup GFVHPHF | 21 g protein |
| Roasted Red Pepper & Tomato Soup with White Beans GFVHF | 20 g protein |
| Lentil & Walnut Lettuce-Wrap Tacos GFVHPHF | 20 g protein |
Chicken & Lean Protein · 8 recipes
| Recipe | Protein |
|---|---|
| Turmeric Ginger Chicken Stir-Fry DFHP | 41 g protein |
| Herb Chicken with Roasted Beets & Greens GFDFHPHF | 42 g protein |
| Turkey & Kale Meatballs in Tomato Sauce DFHPHF | 43 g protein |
| Chicken & Sweet Potato Curry GFDFHPHF | 34 g protein |
| Turmeric Chicken & Rice Soup GFDFHP | 24 g protein |
| Lemon Oregano Chicken Traybake with Olives & Peppers GFHP | 44 g protein |
| Rosemary Chicken & Zucchini Skewers GFDFHPHF | 45 g protein |
| Chicken & Broccoli Brown Rice Congee DFHP | 38 g protein |
Salads & Bowls · 10 recipes
| Recipe | Protein |
|---|---|
| Rainbow Kale Salad with Turmeric Tahini GFDFVGHF | 20 g protein |
| Salmon & Avocado Grain Bowl DFHPHF | 47 g protein |
| Roasted Beet & Walnut Farro Bowl VHPHF | 25 g protein |
| Broccolini & White Bean Lemon Salad GFDFHPHF | 28 g protein |
| Berry Spinach & Walnut Salad GFVHF | 17 g protein |
| Lentil, Arugula & Pear Salad GFVHPHF | 23 g protein |
| Salmon, Citrus & Avocado Salad GFDFHPHF | 41 g protein |
| Mediterranean White Bean Salad GFVHPHF | 23 g protein |
| Herby Bulgur & Chickpea Salad DFVGHF | 15 g protein |
| Edamame & Cabbage Crunch Salad DFVGHFLC | 15 g protein |
Snacks, Drinks & Sweets · 10 recipes
| Recipe | Protein |
|---|---|
| Golden Milk (Turmeric Latte) GFV | 9 g protein |
| Ginger-Lemon Green Tea Tonic GFDFVLC | 1 g protein |
| Anti-Inflammatory Trail Mix GFDFVGLC | 6 g protein |
| Cherry Chia Jam with Greek Yogurt GFVHP | 21 g protein |
| Matcha Almond Energy Bites DFVGLC | 4 g protein |
| Beet Hummus GFDFVGLC | 5 g protein |
| Walnut & Herb Yogurt Dip GFVLC | 12 g protein |
| Cinnamon Pear Crumble Cups V | 9 g protein |
| Dark Chocolate Walnut Clusters GFDFVGLC | 3 g protein |
| Quick Pickled Red Cabbage GFDFVGLC | 1 g protein |
Try a full recipe from the book, free
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.
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)
Per serving. Estimates.
Method
- 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.
- Make the glaze. Mix the remaining oil, turmeric and salt with the ginger, garlic, honey, black pepper and half the lime juice.
- 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.
- Roast. Roast for 10–12 minutes, until the salmon flakes easily and the broccoli is charred at the tips.
- Warm the rice. Reheat the rice while the salmon roasts.
- Serve. Squeeze over the remaining lime juice and serve with the rice.
What readers say
Really like the format. Wish there were more breakfast options.
United States · bought on EtsyWow, better than I expected. Perfect for busy weeknights after work. Ingredients are easy to find at a normal supermarket.
Netherlands · bought on EtsyCouldn't be happier. I've lost track of how many times I've made the lentil soup. Thank you!
Germany · bought on EtsyGreat mix of quick meals and batch-cook recipes.
United States · bought on EtsyThe recipes are quick and actually taste good. Thank you!
United States · bought on GumroadCouldn't be happier. Love that the macros are listed for each recipe. Can't wait for the next book.
United Kingdom · bought on EtsySo 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 GumroadStart cooking tonight
The Anti-Inflammatory Kitchen
4-week meal plan, 60 whole-food recipes
- 4-week plan · 60 recipes · 86 pages
- US Letter + A4 PDF
- Instant download
All 11 e-books
The Anti-Inflammatory Kitchen + 10 more books
- 528 recipes · 8 meal plans
- Free lifetime updates
- Only $34 more than this book
Love it, or your money back
If an e-book isn't right for you, email us within 30 days for a full refund. No forms, no hassle. We'd rather you only keep what you'll use.
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.


