Is this plan medically prescribed?

No. It's a structured eating pattern reviewed by a registered dietitian, built around foods with the strongest anti-inflammatory evidence base (omega-3 fish, turmeric with black pepper, dark leafy greens, bone broth, fermented dairy). It is not a substitute for medical care.

Does the plan work for vegetarians?

Mostly. The salmon and chicken days carry the omega-3 load; the vegetarian swap notes in the PDF replace fish with walnuts, hemp, and ground flaxseed and replace chicken with lentils or tempeh. Protein totals stay within range; the omega-3 EPA/DHA does drop on the vegetarian variant, that's biology, not a recipe failure.

What's the grocery list?

The PDF carries the full 14-day grocery list by supermarket section, with UK and US weights. The Sunday prep sequence batches 4 components in 90 minutes.

Meal plan

A 14-day anti-inflammatory meal plan, RD-reviewed.

Two weeks of anti-inflammatory eating built around turmeric, omega-3 fish, dark leafy greens, and bone-broth-based dishes. Grocery list by section, macros totalled per day, Sunday prep sequence. Free PDF.

Reviewed

Lena Marsh, RDN, MS

Last reviewed 22 April 2026

Duration: 14 days · 3 meals + 1 snack
Format: PDF + grocery list

What you get

Adults managing chronic low-grade inflammation alongside training, recovering from illness, or building a long-term anti-inflammatory eating pattern.

01
Day-by-day meal schedule with portion sizes in grams and ounces
02
Grocery list organised by supermarket section (UK + US weights)
03
Sunday prep sequence, what to batch first, what to keep raw
04
Macros totalled per day, with the Nutrition Ledger formula on every recipe
05
Swap list for the most common dietary restrictions

Daily targets

The numbers the plan hits, every day.

Calories: 1,800–2,000 kcal
Protein: 120–140 g
Fibre: 30–35 g
Sodium: <2,000 mg

A look inside

The first three days, in full.

01
Day 1, Monday
kcal
1880
P
128g
Fibre
32g
Breakfast
Greek yoghurt, blueberries, walnuts, ground flaxseed
Lunch
Anti-inflammatory golden chicken soup with bone broth and turmeric
Dinner
Ginger-turmeric salmon with steamed broccoli and quinoa
+ Snack: Apple with almond butter
See the recipe →
02
Day 2, Tuesday
kcal
1920
P
132g
Fibre
30g
Breakfast
Overnight oats with chia, raspberries, walnut crumble
Lunch
Roast salmon flake bowl with brown rice, avocado, sesame greens
Dinner
Slow-cooked lamb shoulder with roast carrots and rosemary
See the recipe →
03
Day 3, Wednesday
kcal
1940
P
138g
Fibre
33g
Breakfast
Soft-boiled eggs, smoked salmon, sourdough toast soldier
Lunch
Chickpea-and-spinach stew with lemon and harissa
Dinner
Greek lemon chicken with herbed quinoa and tomato salad
+ Snack: Bone broth mug, lemon and parsley
See the recipe →

Days 4 through 14 continue the same pattern, with the full grocery list and prep sequence in the PDF.

Get the 14-Day Anti-Inflammatory Meal Plan PDF.

14 days · 3 meals + 1 snack. Grocery list by section, macros per day, RD-reviewed. Free.

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Frequently asked

The questions readers send.

Is this plan medically prescribed?: No. It's a structured eating pattern reviewed by a registered dietitian, built around foods with the strongest anti-inflammatory evidence base (omega-3 fish, turmeric with black pepper, dark leafy greens, bone broth, fermented dairy). It is not a substitute for medical care.
Does the plan work for vegetarians?: Mostly. The salmon and chicken days carry the omega-3 load; the vegetarian swap notes in the PDF replace fish with walnuts, hemp, and ground flaxseed and replace chicken with lentils or tempeh. Protein totals stay within range; the omega-3 EPA/DHA does drop on the vegetarian variant, that's biology, not a recipe failure.
What's the grocery list?: The PDF carries the full 14-day grocery list by supermarket section, with UK and US weights. The Sunday prep sequence batches 4 components in 90 minutes.