This 14-day meal plan is a focused, two-week programme designed to help you establish anti-inflammatory eating habits quickly and sustainably. Every meal delivers at least 25 grams of protein, and every ingredient has been selected for its anti-inflammatory properties. The plan is ideal for those who are new to anti-inflammatory eating, those recovering from illness or injury, or anyone looking for a structured reset after a period of less healthy eating.

Why 14 Days?

Research in habit formation suggests that two weeks is long enough to begin noticing meaningful changes in energy, inflammation markers, and digestive health, while being short enough to feel achievable. Many people who complete this 14-day plan choose to continue with the 28-day plan or simply repeat the two weeks with minor variations.

What to Expect

During the first three to five days, some people experience a mild adjustment period as the body adapts to reduced sugar, refined carbohydrates, and processed foods. This is normal and typically resolves by the end of the first week. By Days 7–10, most people report improved energy, reduced bloating, better sleep quality, and a noticeable reduction in joint stiffness or muscle soreness.

Meal Prep Strategy

This plan is designed to minimise cooking time through strategic batch cooking and planned leftovers. The following items can be prepared on Sunday before Week 1 and again on Sunday before Week 2:

Prep Item	Quantity	Used In
Cooked quinoa	3 cups	Breakfast bowls, lunch bowls
Cooked brown rice	3 cups	Dinner bowls, stir-fries
Hard-boiled eggs	6 eggs	Breakfasts, lunches
Roasted sweet potato	2 cups	Breakfast hash, dinner sides
Overnight oats	2 portions	Days 3 and 10
Chia seed pudding	2 portions	Days 7 and 14

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WEEK 1

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Day 1 — Monday

Breakfast: Turmeric Golden Egg Scramble

Protein: ~28g | Prep Time: 5 min | Cook Time: 8 min | Servings: 1

Ingredients:

• 3 large eggs
• ¼ cup low-fat cottage cheese
• ½ tsp ground turmeric
• ¼ tsp black pepper
• ¼ tsp ground ginger
• 1 tsp extra-virgin olive oil
• 2 tbsp diced red onion
• ¼ cup baby spinach
• Salt to taste
• Fresh parsley for garnish

Instructions:

1. Whisk eggs with cottage cheese, turmeric, black pepper, and ginger until smooth.
2. Heat olive oil in a non-stick skillet over medium-low heat. Sauté red onion for 2 minutes.
3. Pour in the egg mixture and stir gently with a spatula, folding slowly as they cook.
4. When 80% set, fold in baby spinach and cook for 30 more seconds.
5. Remove from heat while slightly glossy. Garnish with parsley.

Why it works: Turmeric and black pepper together create a powerful anti-inflammatory synergy — piperine in black pepper increases the bioavailability of curcumin in turmeric by up to 2,000%. Cottage cheese provides casein protein for sustained amino acid release.

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Lunch: Grilled Salmon Salad with Lemon-Tahini Dressing

Protein: ~35g | Prep Time: 10 min | Cook Time: 12 min | Servings: 1

Ingredients:

• 5 oz wild-caught salmon fillet
• 3 cups mixed greens
• ½ cup cherry tomatoes, halved
• ¼ cucumber, sliced
• ¼ avocado, sliced
• 2 tbsp pumpkin seeds
• Lemon-Tahini Dressing: 2 tbsp tahini, 2 tbsp lemon juice, 1 clove garlic (minced), 1 tsp olive oil, 2–3 tbsp water, salt and pepper

Instructions:

1. Season salmon with salt, pepper, and a drizzle of olive oil. Grill or pan-sear for 4–5 minutes per side. Flake into large pieces.
2. Whisk all dressing ingredients together, adding water to reach a pourable consistency.
3. Arrange greens, tomatoes, cucumber, and avocado in a bowl.
4. Top with flaked salmon and pumpkin seeds. Drizzle with dressing.

Why it works: Wild-caught salmon is one of the richest dietary sources of EPA and DHA omega-3 fatty acids, which directly suppress the production of pro-inflammatory prostaglandins and leukotrienes. Tahini provides sesamin, a lignan with anti-inflammatory properties.

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Dinner: Herb-Crusted Baked Salmon with Roasted Asparagus

Protein: ~38g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz wild-caught salmon fillet
• 1 bunch asparagus, trimmed
• 2 tbsp each fresh parsley, dill, and chives, finely chopped
• 1 clove garlic, minced
• 1 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tsp lemon zest
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). In a small bowl, mix herbs, garlic, olive oil, lemon juice, and lemon zest into a paste.
2. Press the herb paste firmly over the top of the salmon fillet.
3. Toss asparagus with olive oil, salt, and pepper. Arrange around the salmon on a baking sheet.
4. Bake for 15–18 minutes until the salmon is cooked through and the asparagus is tender.

Why it works: Fresh herbs are concentrated sources of anti-inflammatory polyphenols. Parsley is particularly rich in apigenin, a flavonoid that inhibits NF-κB, a key regulator of inflammatory gene expression.

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Day 2 — Tuesday

Breakfast: Greek Yogurt Power Bowl with Walnuts & Berries

Protein: ~26g | Prep Time: 5 min | Servings: 1

Ingredients:

• 1 cup plain full-fat Greek yogurt
• ½ cup mixed berries (blueberries, raspberries, strawberries)
• ¼ cup raw walnuts, roughly chopped
• 1 tbsp chia seeds
• 1 tsp raw honey
• ½ tsp ground cinnamon
• 1 tbsp hemp seeds

Instructions:

1. Spoon Greek yogurt into a wide bowl.
2. Arrange berries over one half of the yogurt and walnuts and hemp seeds over the other.
3. Sprinkle chia seeds and cinnamon evenly over the top.
4. Drizzle with honey and serve immediately.

Why it works: Greek yogurt provides probiotics that support gut health — a key modulator of systemic inflammation. Walnuts are the richest tree nut source of ALA omega-3 fatty acids. Blueberries contain anthocyanins that inhibit COX-2, the same enzyme targeted by ibuprofen.

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Lunch: Turmeric Chicken & Quinoa Bowl

Protein: ~40g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 5 oz boneless, skinless chicken breast
• ½ cup dry quinoa
• 1 cup broccoli florets
• ½ cup red bell pepper, sliced
• 1 tsp ground turmeric
• ½ tsp ground ginger
• 1 clove garlic, minced
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and lemon wedge for serving

Instructions:

1. Combine turmeric, ginger, garlic, olive oil, salt, and pepper. Coat chicken with this marinade.
2. Cook quinoa in 1 cup water for 12–15 minutes. Fluff with a fork.
3. Roast broccoli and bell pepper at 400°F (200°C) for 15 minutes.
4. Grill or pan-cook chicken for 5–6 minutes per side. Slice.
5. Assemble bowl with quinoa, vegetables, and chicken. Garnish with cilantro and lemon.

Why it works: Quinoa is a complete plant protein containing all nine essential amino acids. Broccoli is one of the most potent anti-inflammatory vegetables, containing sulforaphane, which activates the Nrf2 pathway — the body’s master antioxidant defence system.

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Dinner: Turmeric & Ginger Chicken Thighs with Roasted Sweet Potato

Protein: ~36g | Prep Time: 10 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 4 bone-in chicken thighs (about 12 oz meat)
• 1 large sweet potato, cubed
• 1 tsp each: turmeric, ginger, smoked paprika, cumin
• 3 cloves garlic, minced
• 2 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• Salt and black pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Preheat oven to 425°F (220°C). Combine turmeric, ginger, paprika, cumin, garlic, olive oil, and lemon juice into a spice paste.
2. Rub the paste all over the chicken thighs, including under the skin.
3. Toss sweet potato cubes with olive oil, salt, and pepper.
4. Place chicken on a rack in a roasting pan with sweet potato around it.
5. Roast for 30–35 minutes until the skin is golden and crispy and the internal temperature reaches 165°F (74°C).
6. Garnish with cilantro. Save leftovers for tomorrow’s lunch.

Why it works: Sweet potato is rich in beta-carotene, which the body converts to vitamin A — an essential nutrient for immune regulation. Ginger contains gingerols and shogaols, compounds that inhibit the synthesis of pro-inflammatory cytokines.

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Day 3 — Wednesday

Breakfast: Anti-Inflammatory Overnight Oats with Hemp & Berries

Protein: ~26g | Prep Time: 5 min | Set Time: Overnight | Servings: 1

Ingredients:

• ½ cup rolled oats
• ½ cup plain Greek yogurt
• ½ cup unsweetened almond milk
• 3 tbsp hemp seeds
• ½ cup blueberries
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• 1 tbsp almond butter
• 1 tsp raw honey

Instructions:

1. In a jar or container, combine oats, Greek yogurt, and almond milk. Stir well.
2. Add hemp seeds, cinnamon, and ginger. Swirl in almond butter and honey.
3. Cover and refrigerate overnight (prepare Tuesday evening).
4. Top with fresh blueberries before serving.

Why it works: Hemp seeds are one of the few plant foods that provide an ideal 3:1 ratio of omega-6 to omega-3 fatty acids. Oats contain beta-glucan, a soluble fibre that feeds beneficial gut bacteria and reduces inflammatory markers.

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Lunch: Leftover Turmeric & Ginger Chicken Thighs (from Day 2 Dinner)

Serve leftover chicken thighs and sweet potato over a bed of fresh baby spinach with a drizzle of tahini and a squeeze of lemon. This takes less than 5 minutes to assemble.

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Dinner: Mediterranean Baked Cod with Olives & Tomatoes

Protein: ~32g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz cod fillet
• 1 cup cherry tomatoes, halved
• ¼ cup Kalamata olives, pitted
• 2 cloves garlic, sliced
• ¼ cup red onion, sliced
• 2 tbsp extra-virgin olive oil
• 1 tbsp capers
• 1 tsp dried oregano
• ½ tsp red pepper flakes
• Fresh basil and lemon for serving

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a baking dish, combine cherry tomatoes, olives, garlic, red onion, capers, olive oil, oregano, and red pepper flakes. Toss to combine.
3. Nestle the cod fillet in the centre of the vegetable mixture. Season with salt and pepper.
4. Bake for 18–20 minutes until the cod is opaque and flakes easily.
5. Garnish with fresh basil and a squeeze of lemon.

Why it works: Kalamata olives are rich in hydroxytyrosol and oleuropein — polyphenols with potent anti-inflammatory and cardioprotective effects. Capers contain quercetin, one of the most studied anti-inflammatory flavonoids.

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Day 4 — Thursday

Breakfast: Salmon & Spinach Frittata

Protein: ~32g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 4 large eggs + 3 egg whites
• 4 oz canned wild-caught salmon, drained and flaked
• 1 cup baby spinach, chopped
• ¼ cup red bell pepper, diced
• 2 tbsp red onion, diced
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ½ tsp dried oregano
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Whisk together eggs, egg whites, salt, pepper, and oregano.
2. Heat olive oil in an oven-safe skillet over medium heat. Sauté red onion, garlic, and bell pepper for 3 minutes until softened.
3. Add spinach and cook until wilted. Distribute flaked salmon evenly over the vegetables.
4. Pour the egg mixture over everything. Cook on the stovetop for 2 minutes until the edges begin to set.
5. Transfer to the oven and bake for 12–15 minutes until the frittata is set and lightly golden. Save half for tomorrow’s breakfast.

Why it works: Canned wild-caught salmon retains its full omega-3 content. Spinach provides lutein and zeaxanthin, carotenoids that reduce oxidative stress in tissues throughout the body.

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Lunch: Lentil & Roasted Vegetable Soup

Protein: ~26g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 1 cup green or brown lentils, rinsed
• 1 medium carrot, diced
• 1 stalk celery, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium broth
• 1 tsp ground cumin
• 1 tsp ground turmeric
• ½ tsp smoked paprika
• 1 tbsp extra-virgin olive oil
• 2 cups baby spinach
• Salt, pepper, and lemon juice to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, carrot, and celery for 5 minutes.
2. Add garlic, cumin, turmeric, and paprika. Stir for 1 minute.
3. Add lentils, diced tomatoes, and broth. Bring to a boil, then reduce heat and simmer for 25–30 minutes until lentils are tender.
4. Stir in spinach until wilted. Season with salt, pepper, and a squeeze of lemon. Save half for tomorrow’s lunch.

Why it works: Lentils are among the best plant sources of protein and soluble fibre. They feed Bifidobacterium and Lactobacillus species in the gut, which produce short-chain fatty acids that suppress systemic inflammation.

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Dinner: Lemon Garlic Prawn Pasta with Whole Wheat Linguine

Protein: ~32g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 5 oz large prawns, peeled and deveined
• 2 oz dry whole wheat linguine
• 3 cloves garlic, sliced
• ½ tsp red pepper flakes
• 2 tbsp extra-virgin olive oil
• ¼ cup dry white wine or chicken broth
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 2 tbsp fresh parsley
• 1 cup baby spinach

Instructions:

1. Cook linguine in salted boiling water until al dente. Reserve ¼ cup pasta water before draining.
2. Heat olive oil in a large skillet over medium heat. Add garlic and red pepper flakes; cook for 1 minute.
3. Add prawns and cook for 1–2 minutes per side until pink and cooked through.
4. Add wine or broth and let it reduce for 1 minute.
5. Add cooked pasta, lemon juice, lemon zest, and a splash of pasta water. Toss to combine.
6. Stir in spinach until wilted. Garnish with fresh parsley.

Why it works: Extra-virgin olive oil contains oleocanthal, a phenolic compound that inhibits COX-1 and COX-2 enzymes in the same way as ibuprofen. Garlic contains allicin, which reduces the production of pro-inflammatory cytokines.

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Day 5 — Friday

Breakfast: Leftover Salmon & Spinach Frittata (from Day 4)

Serve the remaining frittata with a side of sliced avocado and a handful of cherry tomatoes. Reheat gently in a skillet or eat at room temperature.

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Lunch: Leftover Lentil & Roasted Vegetable Soup (from Day 4)

Reheat the remaining soup and serve with a slice of toasted sprouted grain bread and a drizzle of extra-virgin olive oil.

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Dinner: Thai Green Curry with Chicken & Vegetables

Protein: ~35g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 10 oz boneless chicken breast, sliced
• 1 can (14 oz) light coconut milk
• 2 tbsp green curry paste
• 1 cup broccoli florets
• 1 cup zucchini, sliced
• ½ cup snap peas
• 1 red bell pepper, sliced
• 1 tsp fish sauce
• 1 tsp coconut sugar
• 1 tbsp lime juice
• Fresh basil and lime for serving
• 1 cup cooked brown rice per serving

Instructions:

1. Heat a large skillet or wok over medium-high heat. Add a splash of coconut milk and the green curry paste. Stir-fry for 1–2 minutes until fragrant.
2. Add the remaining coconut milk and bring to a simmer.
3. Add the sliced chicken and cook for 5–6 minutes until cooked through.
4. Add broccoli, zucchini, snap peas, and bell pepper. Simmer for 5 more minutes until vegetables are tender-crisp.
5. Season with fish sauce, coconut sugar, and lime juice.
6. Serve over brown rice, garnished with fresh basil and lime. Save leftovers for tomorrow’s lunch.

Why it works: Green curry paste contains lemongrass, galangal, and kaffir lime leaf — all of which contain anti-inflammatory terpenes. Coconut milk provides medium-chain triglycerides (MCTs) that have been shown to reduce inflammatory markers.

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Day 6 — Saturday

Breakfast: Turkey & Vegetable Breakfast Hash

Protein: ~30g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 4 oz lean ground turkey
• ½ cup sweet potato, diced small
• ½ cup zucchini, diced
• ¼ cup red bell pepper, diced
• ¼ cup yellow onion, diced
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ½ tsp smoked paprika
• ½ tsp ground cumin
• ¼ tsp ground turmeric
• Salt, black pepper, and fresh cilantro to taste

Instructions:

1. Heat olive oil in a large skillet over medium-high heat. Add sweet potato and cook for 5–6 minutes, stirring occasionally.
2. Add onion, bell pepper, and zucchini. Cook for 4 minutes until softened.
3. Push vegetables to the sides of the pan. Add ground turkey to the centre and cook for 5 minutes, breaking it up with a spatula, until no longer pink.
4. Add garlic, paprika, cumin, and turmeric. Stir everything together and cook for 2 more minutes.
5. Season with salt and pepper. Garnish with fresh cilantro.

Why it works: Ground turkey is a lean, complete protein that is lower in saturated fat than ground beef, making it a better choice for anti-inflammatory eating. Cumin contains thymoquinone, a potent anti-inflammatory and antioxidant compound.

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Lunch: Leftover Thai Green Curry (from Day 5 Dinner)

Reheat the remaining Thai green curry and serve over freshly cooked brown rice or quinoa.

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Dinner: Moroccan Spiced Chicken & Chickpea Stew

Protein: ~38g | Prep Time: 15 min | Cook Time: 30 min | Servings: 2

Ingredients:

• 8 oz boneless chicken thighs, cubed
• 1 can (15 oz) chickpeas, rinsed
• 1 can (14 oz) diced tomatoes
• 1 cup low-sodium chicken broth
• 1 medium carrot, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp each: cumin, turmeric, cinnamon, smoked paprika
• ¼ tsp ground ginger
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and lemon for serving

Instructions:

1. Heat olive oil in a large pot over medium-high heat. Brown chicken pieces for 3–4 minutes.
2. Add onion, carrot, and garlic. Cook for 3 minutes.
3. Add cumin, turmeric, cinnamon, paprika, and ginger. Stir for 1 minute.
4. Add chickpeas, diced tomatoes, and broth. Bring to a boil, then simmer for 20 minutes.
5. Season with salt and pepper. Garnish with cilantro and lemon. Save leftovers for tomorrow’s lunch.

Why it works: Cinnamon contains cinnamaldehyde, which inhibits the release of arachidonic acid from cell membranes — a key step in the inflammatory cascade. Chickpeas provide plant protein and resistant starch that feeds beneficial gut bacteria.

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Day 7 — Sunday

Breakfast: Chia Seed Pudding with Protein Powder & Mango

Protein: ~27g | Prep Time: 5 min | Set Time: Overnight | Servings: 1

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 scoop (30g) vanilla protein powder
• ½ cup fresh mango, diced
• ½ tsp ground turmeric
• ¼ tsp ground ginger
• 1 tsp raw honey
• 1 tbsp shredded coconut for topping

Instructions:

1. Whisk almond milk, protein powder, turmeric, and ginger until smooth.
2. Stir in chia seeds and honey. Cover and refrigerate overnight (prepare Saturday evening).
3. Stir before serving. Top with mango and shredded coconut.

Why it works: Chia seeds are among the richest plant sources of ALA omega-3 fatty acids, providing approximately 5g per tablespoon. They also form a gel in the gut that slows glucose absorption and feeds beneficial bacteria. Mango contains mangiferin, a polyphenol with documented anti-inflammatory effects.

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Lunch: Leftover Moroccan Spiced Chicken & Chickpea Stew (from Day 6)

Reheat the remaining stew and serve over couscous or quinoa with a dollop of plain Greek yogurt.

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Dinner: Chicken & Kale Soup with White Beans

Protein: ~35g | Prep Time: 15 min | Cook Time: 30 min | Servings: 3

Ingredients:

• 10 oz boneless, skinless chicken breast
• 1 can (15 oz) white beans, rinsed
• 2 cups kale, chopped
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium chicken broth
• 1 medium carrot, diced
• 2 stalks celery, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp each dried thyme and rosemary
• 1 tbsp extra-virgin olive oil
• Salt, pepper, and lemon juice to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, carrot, and celery for 5 minutes.
2. Add garlic, thyme, and rosemary. Cook for 1 minute.
3. Add whole chicken breast, diced tomatoes, white beans, and broth. Bring to a boil.
4. Reduce heat and simmer for 20 minutes until chicken is cooked through.
5. Remove chicken, shred with two forks, and return to the pot.
6. Add kale and cook for 5 more minutes until wilted. Season with salt, pepper, and lemon. Save leftovers for tomorrow’s lunch.

Why it works: Kale is one of the most nutrient-dense vegetables on earth, providing sulforaphane, vitamin K, and quercetin. White beans provide plant protein and fibre. Thyme and rosemary contain rosmarinic acid and ursolic acid, both of which inhibit inflammatory pathways.

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WEEK 2

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Day 8 — Monday

Breakfast: Shakshuka with Feta & Spinach

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 4 large eggs
• 1 can (28 oz) crushed tomatoes
• 2 cups baby spinach
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 2 oz feta cheese, crumbled
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp ground turmeric
• ¼ tsp cayenne pepper
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and whole-grain bread for serving

Instructions:

1. Heat olive oil in a large skillet over medium heat. Sauté onion and bell pepper for 5 minutes.
2. Add garlic, cumin, paprika, turmeric, and cayenne. Cook for 1 minute.
3. Add crushed tomatoes and simmer for 10 minutes, stirring occasionally.
4. Stir in spinach until wilted.
5. Create four wells in the sauce and crack an egg into each. Cover and cook for 5–7 minutes until whites are set but yolks are still runny.
6. Top with crumbled feta and fresh cilantro. Serve with whole-grain bread. Save half for tomorrow’s breakfast.

Why it works: Tomatoes are the richest dietary source of lycopene, a carotenoid that reduces inflammatory markers including IL-6 and TNF-alpha. Cooking tomatoes in olive oil significantly increases lycopene bioavailability. Feta provides calcium and probiotics.

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Lunch: Leftover Chicken & Kale Soup with White Beans (from Day 7)

Reheat the remaining soup and serve with a slice of toasted sprouted grain bread.

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Dinner: Sesame Ginger Baked Chicken Breast

Protein: ~40g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Ingredients:

• 6 oz boneless, skinless chicken breast
• 1 tbsp sesame oil
• 1 tbsp low-sodium tamari
• 1 tbsp honey
• 1 tsp fresh ginger, grated
• 1 clove garlic, minced
• 1 tsp rice vinegar
• ½ tsp red pepper flakes
• Sesame seeds and green onions for garnish
• Steamed broccoli and brown rice for serving

Instructions:

1. Whisk sesame oil, tamari, honey, ginger, garlic, rice vinegar, and red pepper flakes together.
2. Place chicken in a zip-lock bag or shallow dish. Pour marinade over and marinate for at least 20 minutes.
3. Preheat oven to 400°F (200°C). Place chicken on a lined baking sheet.
4. Bake for 22–25 minutes until the internal temperature reaches 165°F (74°C).
5. Rest for 5 minutes before slicing. Garnish with sesame seeds and green onions.
6. Serve with steamed broccoli and brown rice.

Why it works: Sesame oil contains sesamol and sesamin, lignans with anti-inflammatory and antioxidant properties. Ginger’s gingerols are structurally similar to capsaicin and work through similar anti-inflammatory mechanisms.

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Day 9 — Tuesday

Breakfast: Leftover Shakshuka (from Day 8)

Reheat the remaining shakshuka gently in a skillet. Serve with a slice of toasted whole-grain bread.

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Lunch: Spicy Tuna Poke Bowl

Protein: ~35g | Prep Time: 15 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 4 oz sushi-grade ahi tuna, diced
• ¾ cup cooked brown rice
• ½ avocado, sliced
• ½ cup edamame
• ¼ cup shredded red cabbage
• ¼ cucumber, sliced
• Poke Sauce: 1 tbsp tamari, 1 tsp sesame oil, 1 tsp sriracha, 1 tsp rice vinegar, 1 tsp fresh ginger (grated)
• Sesame seeds and green onions for garnish

Instructions:

1. Toss diced tuna with tamari, sesame oil, sriracha, rice vinegar, and ginger. Marinate for 5 minutes.
2. Assemble bowl with brown rice, avocado, edamame, red cabbage, and cucumber.
3. Place marinated tuna in the centre. Garnish with sesame seeds and green onions.

Why it works: Ahi tuna is rich in selenium, a mineral that is essential for the production of glutathione peroxidase — the body’s most powerful antioxidant enzyme. Red cabbage contains anthocyanins and glucosinolates, both with anti-inflammatory properties.

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Dinner: Stuffed Bell Peppers with Turkey & Quinoa

Protein: ~32g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 2 large bell peppers, halved and seeded
• 6 oz lean ground turkey
• ½ cup cooked quinoa
• 1 can (14 oz) diced tomatoes, drained
• ½ cup black beans, rinsed
• ½ tsp each: cumin, smoked paprika, turmeric
• 1 clove garlic, minced
• ¼ cup red onion, diced
• 1 tsp extra-virgin olive oil
• Fresh cilantro for garnish

Instructions:

1. Preheat oven to 375°F (190°C).
2. Heat olive oil in a skillet. Cook red onion and garlic for 2 minutes. Add ground turkey and cook until browned.
3. Stir in drained diced tomatoes, black beans, quinoa, cumin, paprika, and turmeric. Season with salt and pepper.
4. Fill bell pepper halves with the turkey mixture. Place in a baking dish.
5. Bake for 25–30 minutes until peppers are tender. Garnish with cilantro.

Why it works: Bell peppers are one of the richest sources of vitamin C, which is essential for collagen synthesis and immune function. Black beans provide anthocyanins and resistant starch. Quinoa adds complete plant protein.

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Day 10 — Wednesday

Breakfast: Walnut & Flaxseed Protein Porridge

Protein: ~27g | Prep Time: 5 min | Cook Time: 10 min | Servings: 1

Ingredients:

• ½ cup steel-cut oats
• 1½ cups unsweetened almond milk
• 1 scoop (30g) protein powder
• 2 tbsp ground flaxseed
• ¼ cup raw walnuts, chopped
• ½ tsp ground cinnamon
• ¼ tsp ground ginger
• 1 tbsp pure maple syrup
• ½ cup berries for topping

Instructions:

1. Bring almond milk to a boil in a medium saucepan. Add oats, reduce heat to low, and cook for 7–10 minutes, stirring occasionally.
2. Remove from heat. Stir in protein powder, ground flaxseed, cinnamon, and ginger.
3. Transfer to a bowl and top with walnuts, berries, and a drizzle of maple syrup.

Why it works: Ground flaxseed provides lignans and ALA omega-3s. Steel-cut oats have a lower glycaemic index than rolled oats, providing more sustained energy and a gentler effect on blood sugar — a key driver of inflammation. Walnuts add ellagic acid and ALA omega-3s.

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Lunch: Sardine & White Bean Salad

Protein: ~32g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 can (3.75 oz) wild-caught sardines in olive oil
• 1 cup canned white beans, rinsed
• 2 cups arugula
• ¼ cup cherry tomatoes, halved
• 2 tbsp red onion, diced
• 1 tbsp capers
• 2 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 clove garlic, minced
• 1 tbsp fresh parsley

Instructions:

1. Whisk olive oil, lemon juice, garlic, salt, and pepper together to make the dressing.
2. Toss white beans with the dressing. Add arugula, cherry tomatoes, red onion, and capers. Toss gently.
3. Arrange sardines on top. Garnish with fresh parsley.

Why it works: Sardines are one of the most sustainable and nutrient-dense fish available, providing EPA and DHA omega-3s, vitamin D, vitamin B12, and calcium (from the bones). Arugula contains erucin, a glucosinolate with anti-inflammatory properties.

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Dinner: Seared Tuna Steak with Edamame & Sesame Salad

Protein: ~40g | Prep Time: 10 min | Cook Time: 5 min | Servings: 1

Ingredients:

• 6 oz sushi-grade ahi tuna steak
• 1 cup shelled edamame
• 2 cups mixed greens
• ½ cup shredded red cabbage
• ¼ cup shredded carrots
• 1 tbsp sesame seeds
• Sesame-Ginger Dressing: 1 tbsp sesame oil, 1 tbsp tamari, 1 tbsp rice vinegar, 1 tsp fresh ginger (grated), 1 tsp honey

Instructions:

1. Coat the tuna steak generously with sesame seeds on both sides.
2. Heat a cast-iron skillet over very high heat until smoking. Sear the tuna for 60–90 seconds per side (the inside should remain raw/rare).
3. Whisk all dressing ingredients together.
4. Toss mixed greens, edamame, red cabbage, and carrots with the dressing.
5. Slice the tuna and arrange over the salad.

Why it works: Edamame provides isoflavones, plant compounds that modulate oestrogen receptors and have anti-inflammatory effects. The brief searing of tuna preserves its omega-3 content while creating a Maillard reaction that adds depth of flavour.

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Day 11 — Thursday

Breakfast: Baked Egg & Kale Cups

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 6 large eggs
• 1 cup kale, finely chopped
• ¼ cup sun-dried tomatoes, chopped
• 2 tbsp crumbled feta cheese
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ¼ tsp black pepper
• ¼ tsp dried oregano
• Salt to taste

Instructions:

1. Preheat oven to 375°F (190°C). Grease a 6-cup muffin tin with olive oil.
2. Sauté garlic and kale in olive oil for 2–3 minutes until wilted.
3. Divide kale, sun-dried tomatoes, and feta among the muffin cups.
4. Crack one egg into each cup. Season with salt, pepper, and oregano.
5. Bake for 15–18 minutes until whites are set. Save 3 cups for tomorrow’s breakfast.

Why it works: Sun-dried tomatoes have a concentrated lycopene content — up to 10 times higher than fresh tomatoes. Kale provides sulforaphane and vitamin K. Eggs provide choline, which is essential for the production of acetylcholine, a neurotransmitter with anti-inflammatory functions.

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Lunch: Walnut & Pomegranate Chicken Salad

Protein: ~35g | Prep Time: 10 min | Servings: 1

Ingredients:

• 5 oz cooked chicken breast, diced
• 3 cups mixed greens
• ¼ cup pomegranate arils
• ¼ cup raw walnuts, chopped
• 2 tbsp crumbled feta cheese
• ¼ cup cucumber, sliced
• Dressing: 2 tbsp olive oil, 1 tbsp pomegranate molasses, 1 tsp honey, salt and pepper

Instructions:

1. Whisk all dressing ingredients together.
2. Arrange mixed greens on a plate. Top with diced chicken, pomegranate arils, walnuts, feta, and cucumber.
3. Drizzle with dressing.

Why it works: Pomegranate arils are extraordinarily rich in punicalagins and punicic acid, anti-inflammatory compounds that are unique to pomegranate. Studies show that pomegranate extract reduces CRP and IL-6 levels significantly.

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Dinner: Salmon Tacos with Mango Salsa & Cabbage Slaw

Protein: ~32g | Prep Time: 15 min | Cook Time: 10 min | Servings: 2

Ingredients:

• 8 oz wild-caught salmon fillet
• 4 small corn tortillas
• Mango Salsa: ½ mango (diced), ¼ red onion (diced), 1 jalapeño (minced), 2 tbsp cilantro, 1 tbsp lime juice
• Cabbage Slaw: 1 cup shredded red cabbage, 1 tbsp lime juice, 1 tsp honey, pinch of salt
• ¼ avocado, sliced
• 1 tsp chilli powder
• 1 tsp cumin

Instructions:

1. Season salmon with chilli powder, cumin, salt, and pepper. Pan-sear for 4–5 minutes per side until cooked through. Flake into large pieces.
2. Combine all mango salsa ingredients in a bowl.
3. Toss red cabbage with lime juice, honey, and salt.
4. Warm tortillas in a dry skillet. Fill with flaked salmon, cabbage slaw, mango salsa, and avocado.

Why it works: Mango contains mangiferin and beta-carotene. Jalapeño provides capsaicin, which activates TRPV1 receptors and reduces substance P — a neuropeptide involved in pain and inflammation. Avocado adds oleic acid and beta-sitosterol.

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Day 12 — Friday

Breakfast: Leftover Baked Egg & Kale Cups (from Day 11)

Serve the remaining egg cups with sliced avocado and a handful of cherry tomatoes.

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Lunch: Lemon Herb Chicken & Farro Salad

Protein: ~38g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Ingredients:

• 5 oz chicken breast, grilled and sliced
• ½ cup dry farro (yields ~1 cup cooked)
• 1 cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ¼ cup Kalamata olives, halved
• 2 tbsp each fresh parsley and mint
• Dressing: 2 tbsp olive oil, 2 tbsp lemon juice, 1 tsp lemon zest, 1 clove garlic (minced), salt and pepper

Instructions:

1. Cook farro in salted water for 20–25 minutes until tender. Drain and cool slightly.
2. Whisk all dressing ingredients together.
3. Combine farro, cherry tomatoes, cucumber, olives, parsley, and mint. Toss with dressing.
4. Top with sliced grilled chicken.

Why it works: Farro is an ancient grain with a lower glycaemic index than modern wheat, providing sustained energy and feeding beneficial gut bacteria. Mint contains rosmarinic acid and luteolin, both with anti-inflammatory properties.

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Dinner: Pesto Salmon with Roasted Cherry Tomatoes

Protein: ~36g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz wild-caught salmon fillet
• 2 tbsp basil pesto (store-bought or homemade)
• 1 cup cherry tomatoes
• 1 cup cooked whole wheat pasta or zucchini noodles
• 1 tbsp extra-virgin olive oil
• Fresh basil for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Spread basil pesto evenly over the top of the salmon fillet.
2. Toss cherry tomatoes with olive oil, salt, and pepper. Arrange around the salmon in a baking dish.
3. Bake for 15–18 minutes until the salmon is cooked through and the tomatoes have burst.
4. Serve over whole wheat pasta or zucchini noodles with the roasted tomatoes.
5. Garnish with fresh basil.

Why it works: Basil pesto contains basil (rich in eugenol, an anti-inflammatory compound), olive oil (oleocanthal), and pine nuts or walnuts (omega-3s). Roasting tomatoes concentrates their lycopene and makes it more bioavailable.

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Day 13 — Saturday

Breakfast: Cottage Cheese Pancakes with Blueberry Compote

Protein: ~30g | Prep Time: 10 min | Cook Time: 15 min | Servings: 2

Ingredients:

• 1 cup low-fat cottage cheese
• 2 large eggs
• ½ cup rolled oats (blended into flour)
• 1 tsp vanilla extract
• ½ tsp ground cinnamon
• ½ tsp baking powder
• Coconut oil spray
• Blueberry Compote: 1 cup blueberries, 1 tbsp lemon juice, 1 tsp honey, 2 tbsp water

Instructions:

1. Blend cottage cheese, eggs, oat flour, vanilla, cinnamon, and baking powder until smooth.
2. For the compote: combine blueberries, lemon juice, honey, and water in a small saucepan. Simmer over medium heat for 5–7 minutes until the berries burst and the sauce thickens.
3. Heat a non-stick skillet over medium heat and spray with coconut oil. Pour ¼ cup batter per pancake and cook for 2–3 minutes per side until golden.
4. Serve pancakes with warm blueberry compote.

Why it works: Cottage cheese provides casein protein and calcium. Blueberries contain pterostilbene, a methylated form of resveratrol with superior bioavailability and potent anti-inflammatory effects. Cinnamon stabilises blood sugar, reducing post-meal inflammatory spikes.

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Lunch: Shrimp & Mango Avocado Salad

Protein: ~30g | Prep Time: 10 min | Cook Time: 5 min | Servings: 1

Ingredients:

• 5 oz large shrimp, peeled and deveined
• ½ ripe mango, diced
• ½ avocado, diced
• 2 cups mixed greens
• ¼ cup red onion, sliced
• 1 tbsp fresh cilantro
• 1 tbsp lime juice
• 1 tsp extra-virgin olive oil
• ½ tsp chilli flakes

Instructions:

1. Season shrimp with salt, pepper, and chilli flakes. Cook in olive oil for 1–2 minutes per side until pink and cooked through.
2. Combine mixed greens, mango, avocado, and red onion in a bowl.
3. Top with cooked shrimp. Drizzle with lime juice and garnish with cilantro.

Why it works: Shrimp are an excellent lean protein source and one of the best dietary sources of astaxanthin — a carotenoid with anti-inflammatory potency estimated to be 6,000 times greater than vitamin C. Avocado provides oleic acid and beta-sitosterol.

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Dinner: Spiced Lamb Kofta with Tzatziki & Tabbouleh

Protein: ~35g | Prep Time: 20 min | Cook Time: 15 min | Servings: 2

Ingredients:

• 10 oz lean ground lamb
• 1 clove garlic, minced
• 1 tsp each: cumin, coriander, cinnamon, smoked paprika
• ¼ tsp cayenne pepper
• 2 tbsp fresh parsley, finely chopped
• Tabbouleh: ½ cup bulgur wheat (cooked per package instructions), 1 cup fresh flat-leaf parsley (finely chopped), ¼ cup fresh mint (finely chopped), 2 ripe tomatoes (diced), ¼ cucumber (diced), 2 tbsp extra-virgin olive oil, 2 tbsp lemon juice, salt and pepper
• Tzatziki: ½ cup plain Greek yogurt, ¼ cucumber (grated and squeezed dry), 1 clove garlic (minced), 1 tbsp lemon juice, 1 tbsp fresh dill, salt and pepper

Instructions:

1. Combine ground lamb with garlic, cumin, coriander, cinnamon, paprika, cayenne, and parsley. Mix well.
2. Form the mixture into elongated kofta shapes around skewers or into oval patties.
3. Grill or pan-cook over medium-high heat for 12–15 minutes, turning occasionally, until cooked through.
4. For tabbouleh: combine all ingredients and toss well. Let rest for 10 minutes.
5. For tzatziki: combine all ingredients and stir well.
6. Serve kofta with tabbouleh and tzatziki.

Why it works: Lamb provides haem iron and zinc, both essential for immune function. Parsley is extraordinarily rich in vitamin K and apigenin. Bulgur wheat has a lower glycaemic index than white rice, providing sustained energy without inflammatory blood sugar spikes.

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Day 14 — Sunday

Breakfast: Smoked Salmon Egg Benedict (Lighter Version)

Protein: ~30g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 2 large eggs, poached
• 2 oz wild-caught smoked salmon
• 1 whole-grain English muffin, toasted
• 1 cup baby spinach, wilted
• Yogurt Hollandaise: 3 tbsp plain Greek yogurt, 1 tsp lemon juice, ½ tsp Dijon mustard, pinch of turmeric, salt and pepper

Instructions:

1. Whisk all hollandaise ingredients together. Warm gently in a small saucepan if desired.
2. Wilt spinach in a dry pan for 1 minute.
3. Bring a small pot of water to a gentle simmer. Add a splash of vinegar. Poach eggs for 3–4 minutes.
4. Toast English muffin. Assemble: muffin halves, wilted spinach, smoked salmon, poached eggs, and hollandaise.

Why it works: Smoked salmon provides EPA and DHA omega-3s. Turmeric in the hollandaise adds curcumin. Spinach provides iron and folate. Whole-grain English muffin delivers fibre and B vitamins.

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Lunch: Prawn & Avocado Ceviche Bowl

Protein: ~28g | Prep Time: 20 min | Marinate Time: 20 min | Servings: 1

Ingredients:

• 5 oz cooked prawns, roughly chopped
• ½ avocado, diced
• ½ cup cherry tomatoes, quartered
• ¼ cup cucumber, diced
• ¼ cup red onion, finely diced
• 1 jalapeño, seeded and minced
• 3 tbsp fresh lime juice
• 2 tbsp fresh cilantro
• Salt and black pepper to taste
• Corn tortilla chips or lettuce cups for serving

Instructions:

1. Combine prawns, tomatoes, cucumber, red onion, and jalapeño in a bowl. Pour lime juice over and toss to combine.
2. Marinate in the refrigerator for 15–20 minutes.
3. Gently fold in diced avocado and fresh cilantro. Season with salt and pepper.
4. Serve in lettuce cups or with corn tortilla chips.

Why it works: Lime juice provides vitamin C and flavonoids. Cilantro contains quercetin and kaempferol. Red onion provides quercetin and anthocyanins. Avocado adds oleic acid and glutathione.

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Dinner: Slow Cooker Chicken Bone Broth Soup

Protein: ~30g | Prep Time: 15 min | Cook Time: 6–8 hours | Servings: 4

Ingredients:

• 1.5 lbs bone-in chicken pieces
• 2 medium carrots, sliced
• 3 stalks celery, sliced
• 1 yellow onion, quartered
• 4 cloves garlic, smashed
• 1-inch piece fresh ginger, sliced
• 1 tsp ground turmeric
• 1 tsp dried thyme
• 6 cups water
• 2 tbsp apple cider vinegar
• Salt and black pepper to taste

Instructions:

1. Place all ingredients in a slow cooker. The apple cider vinegar helps extract minerals and collagen from the bones.
2. Cook on low for 6–8 hours.
3. Remove chicken; shred meat and discard bones. Return shredded meat to the soup.
4. Season with salt and pepper. Serve garnished with fresh parsley and a squeeze of lemon.

Why it works: Bone broth provides collagen, glycine, and proline — amino acids that support gut lining integrity. A healthy gut lining prevents the “leaky gut” phenomenon that drives systemic inflammation. Apple cider vinegar increases mineral extraction from bones. Turmeric adds curcumin to every bowl.

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14-Day Meal Plan Summary

Day	Breakfast	Lunch	Dinner
1	Turmeric Golden Egg Scramble	Grilled Salmon Salad	Herb-Crusted Baked Salmon
2	Greek Yogurt Power Bowl	Turmeric Chicken & Quinoa Bowl	Turmeric Ginger Chicken Thighs
3	Overnight Oats with Hemp	Leftover Chicken Thighs	Mediterranean Baked Cod
4	Salmon & Spinach Frittata	Lentil & Roasted Vegetable Soup	Lemon Garlic Prawn Pasta
5	Leftover Frittata	Leftover Lentil Soup	Thai Green Curry with Chicken
6	Turkey & Vegetable Hash	Leftover Thai Green Curry	Moroccan Chicken & Chickpea Stew
7	Chia Seed Pudding with Mango	Leftover Moroccan Stew	Chicken & Kale Soup with White Beans
8	Shakshuka with Feta	Leftover Chicken & Kale Soup	Sesame Ginger Baked Chicken
9	Leftover Shakshuka	Spicy Tuna Poke Bowl	Stuffed Bell Peppers with Turkey
10	Walnut & Flaxseed Porridge	Sardine & White Bean Salad	Seared Tuna with Edamame Salad
11	Baked Egg & Kale Cups	Walnut & Pomegranate Chicken Salad	Salmon Tacos with Mango Salsa
12	Leftover Egg & Kale Cups	Lemon Herb Chicken & Farro Salad	Pesto Salmon with Roasted Tomatoes
13	Cottage Cheese Pancakes	Shrimp & Mango Avocado Salad	Spiced Lamb Kofta
14	Smoked Salmon Egg Benedict	Prawn & Avocado Ceviche Bowl	Slow Cooker Chicken Bone Broth Soup

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Shopping List Tips

Proteins to buy weekly:
Wild-caught salmon, sardines, tuna (canned and fresh), chicken breast and thighs, ground turkey, prawns/shrimp, eggs, Greek yogurt, cottage cheese, tofu, tempeh, lentils, chickpeas, white beans, black beans, edamame.

Vegetables to buy weekly:
Baby spinach, kale, arugula, mixed greens, broccoli, asparagus, sweet potato, cherry tomatoes, cucumber, bell peppers, red onion, zucchini, avocado, bok choy.

Anti-inflammatory pantry staples:
Extra-virgin olive oil, turmeric, ginger (fresh and ground), cinnamon, cumin, smoked paprika, black pepper, tahini, white miso paste, low-sodium tamari, apple cider vinegar, Kalamata olives, capers.

Grains and seeds:
Quinoa, brown rice, farro, rolled oats, steel-cut oats, chia seeds, hemp seeds, flaxseed (ground), walnuts, pumpkin seeds.

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These recipes are intended for general wellness purposes and do not constitute medical advice. Consult a registered dietitian or healthcare provider for personalised nutritional guidance.