The Inflammation-Proof Meal Planner & Recipe Book

7 days of science-backed recipes designed to calm chronic inflammation — naturally, through food.

If you're dealing with persistent joint pain, unexplained fatigue, brain fog, or digestive discomfort, your diet is one of the most powerful levers you have. This 40+ page PDF meal planner pairs the latest nutritional science with 14 complete, flavour-first recipes — one week of eating that actively works to reduce the low-grade inflammation driving those symptoms.

No supplements. No expensive ingredients. No calorie counting. Just real food, explained.

What's inside

• 14 complete recipes across 7 days — a substantial main meal and a nourishing extra (tonic, smoothie, snack or pudding) each day
• "Why It's Anti-Inflammatory" box on every recipe — the specific compounds at work, from curcumin and gingerol to EPA/DHA, beta-glucans and EGCG
• 7-day at-a-glance calendar so you can plan the week at a single glance
• Complete weekly shopping list organised by category — shop once, eat well all week
• Science snapshot covering the five anti-inflammatory pillars: colour, healthy fats, spices, fibre and purposeful hydration
• Optional Boost tip on every recipe for those who want to go further

Recipes include

Golden Turmeric & Ginger Chickpea Stew · Omega-3 Power Bowl with Salmon & Avocado · Spiced Lentil & Roasted Vegetable Salad · One-Pan Turmeric Chicken with Cauliflower & Pomegranate · Black Bean & Quinoa Stuffed Peppers · Saffron & Ginger Poached White Fish · Mushroom & Lentil Bolognese with Zucchini Noodles · Matcha & Spinach Smoothie · Tart Cherry & Walnut Bliss Balls · Golden Milk Latte · Rose & Cardamom Chia Pudding — and more.

Who this is for

This guide is written for anyone who suspects their diet is making inflammation worse and wants a structured, evidence-informed week to reset. It's particularly useful if you live with arthritis, IBS, fibromyalgia, chronic fatigue, skin conditions, or simply feel better when you eat well — but haven't had a clear framework to follow.

Every recipe includes both metric and US measurements, and most can be adapted for vegetarian, vegan or gluten-free diets with minimal effort.

Instant digital download. PDF format. Compatible with any device.