Seven days of real meals that lower inflammation. Not aesthetic photos of $30 grain bowls. Stuff you can actually cook on a Tuesday. With a shopping list, prep tips, and swaps for vegan, gluten-free, or dairy-free.
The short version
Fish twice a week (salmon, sardines, cod). Vegetables at every meal. Olive oil on everything. Berries, nuts, beans. One fermented food daily. No sugary drinks, no seed oils, minimal refined grains. The plan below puts that into 7 days of normal meals.
The plan is built for someone who cooks at home a few times a week but isn't living in their kitchen. Most meals take 20-30 minutes. The weekend prep is optional but cuts weekday cooking to 10 minutes.
Calories aren't listed because they don't matter as much as people think for inflammation outcomes. Eat to full, not stuffed. Eat slowly. Drink water with meals.
Repeat lunches if you want. Skip a snack if you're not hungry. The point isn't to follow it like a religion. It's to give you a starting template that hits the right macros and food groups for 7 days in a row, so you can see if you feel different.
Starting Monday makes the prep day land on Sunday, which tends to be easier. Shift the order if your week looks different.
Day 1 is meant to be easy. Use frozen salmon, pre-washed greens.
Sardines are the cheapest omega-3 source there is. Get past the smell once and they're a staple.
Weekend = more leisurely cooking. Use it to try something you've never made.
Prep day. Cook extra chicken, roast a big batch of vegetables, hard-boil eggs for the week.
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This covers all 7 days for one person. Double it for two people. Most items keep all week. Buy fish fresh or frozen. Buy berries frozen unless they're in season.
Roast a tray of vegetables (broccoli, sweet potato, peppers, brussels) and cook extra chicken thighs. Two pans, one hour, three weekday lunches.
Cook 2 cups dry on Sunday. Keeps 4 days. Goes in bowls, salads, stir-fries.
Cheapest, fastest emergency protein. Snack or breakfast when you're out of ideas.
Spinach and arugula in a salad spinner, dry well, store with paper towel in the bag. Lasts 5 days easy.
Three jars on Sunday. Three breakfasts done. Add fresh berries when you eat them.
The plan as written works for most people. Here's how to modify it cleanly for common needs.
Vegan
Replace fish and chicken with tempeh, lentils, beans, tofu. Use tahini or sunflower seed butter instead of dairy. Skip eggs (use tofu scrambles).
Gluten-free
Skip toast. Use rice cakes or extra quinoa/rice. Use tamari instead of soy sauce.
Dairy-free
Replace Greek yogurt with coconut yogurt (unsweetened). Skip feta. Use tahini in place of tzatziki.
Lower carb
Skip oats, rice, and quinoa. Double the vegetables. More avocado, more nuts, more fish.
You won't feel like a new person after 7 days. You might feel a little less bloated, a little sharper in the afternoon, a little less crashed at 3pm. Real change in inflammation markers takes 4-12 weeks of consistent eating, not 7 days.
Use week 1 to confirm: can you actually cook this way? Did you get bored? Did anything trigger a reaction you didn't expect? Take notes.
Week 2 onward, repeat the meals you liked, swap out the ones you didn't. Add new recipes from the recipe library when you have energy. Most people end up with about 8-10 meals they rotate forever. The point is steady, not impressive.
More recipes
The full recipe library when you're ready to expand the rotation.
More plans
Longer plans and ones tailored to specific health goals.
Print this
A printable list to keep in the kitchen drawer.
The why
The reasoning behind the food choices in this plan.
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