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Recipe book
The 4-Week Anti-Inflammatory Meal Plan
Four weeks. One plan. A different relationship with food.
Twenty-eight days of anti-inflammatory meals, structured to build a kitchen habit. Themed weeks, batch-cook strategy at the center, shopping lists that scale from cooking for one to cooking for ten. The first week eases you in. By week four, you're writing your own meals into the framework.
$27.99 · Instant download · 30 pages.
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Twenty-eight days, by week
One breakfast, one lunch, one dinner per week — eaten every day. The repetition is the point. Cook once on Sunday, eat well all week.
| Week | Breakfast | Lunch | Dinner |
|---|---|---|---|
Week 1 — Reset Stripped-back meals to give your gut a baseline. Three meals a day, repeatable ingredients. The simplest week, designed to be cookable in any kitchen. | Parsnip and sweet onion hash with turkey patties | Roasted cauliflower shepherd's pie | Bison and asparagus stuffed delicata squash |
Week 2 — Expand New proteins and produce introduced gradually. Recipes get a bit more involved. You're building on what week one established. | Cashew chia "oatmeal" | Sardine salad and basil beet cracker | Massaged kale salad with braised steak and butternut mash |
Week 3 — Deepen Themed cuisines: Mediterranean, Andean, PNW. Batch-cook strategy starts mattering. By the end of the week, your fridge is doing more work than your stove. | Roasted plantains with breakfast-spiced shredded chicken | Asian stir-fry with cauliflower rice and shrimp | Spaghetti squash with basil coconut cream and bison meatballs |
Week 4 — Own it Two free meal slots a week. You're writing your own meals into the framework. The plan becomes the shape of your kitchen, not the script. | Herb and fennel beef-stuffed sweet potatoes | Purple cabbage salad with shredded chicken and pistachio pesto | Dill salmon with asparagus and sunchokes |
Week 1 — Reset
Stripped-back meals to give your gut a baseline. Three meals a day, repeatable ingredients. The simplest week, designed to be cookable in any kitchen.
- Breakfast
- Parsnip and sweet onion hash with turkey patties
- Lunch
- Roasted cauliflower shepherd's pie
- Dinner
- Bison and asparagus stuffed delicata squash
Week 2 — Expand
New proteins and produce introduced gradually. Recipes get a bit more involved. You're building on what week one established.
- Breakfast
- Cashew chia "oatmeal"
- Lunch
- Sardine salad and basil beet cracker
- Dinner
- Massaged kale salad with braised steak and butternut mash
Week 3 — Deepen
Themed cuisines: Mediterranean, Andean, PNW. Batch-cook strategy starts mattering. By the end of the week, your fridge is doing more work than your stove.
- Breakfast
- Roasted plantains with breakfast-spiced shredded chicken
- Lunch
- Asian stir-fry with cauliflower rice and shrimp
- Dinner
- Spaghetti squash with basil coconut cream and bison meatballs
Week 4 — Own it
Two free meal slots a week. You're writing your own meals into the framework. The plan becomes the shape of your kitchen, not the script.
- Breakfast
- Herb and fennel beef-stuffed sweet potatoes
- Lunch
- Purple cabbage salad with shredded chicken and pistachio pesto
- Dinner
- Dill salmon with asparagus and sunchokes
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If you've already done the free 1-week plan
The 1-week starter is the beginning. This is the program.
Four times the recipes. Twenty-eight unique meals, not seven repeated.
Cooking for one, two, four, or ten. The math is done for you, scaled at the shopping-list level.
Themed weeks, not random days. Each week has a shape. The shape teaches you something.
Batch-cook strategy at the center. Sunday becomes the only day you cook.
If you haven't done the 1-week starter yet, it's free at thetherapeuticchef.com. Same kitchen, smaller commitment. Start there if you'd rather try before you buy.
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Questions
What format is the PDF?
Standard PDF, US Letter, designed for both screen and print. Roughly thirty pages. The first page has the full table-of-contents; each week has its own opener with the shopping list facing the recipes.
How do I get the plan after buying?
You'll get an email within a minute or two with a download link. Save the email. The link works forever.
Can I get a refund?
All sales are final on digital goods. Each purchase grants permanent access via a unique link delivered to your email. If you have any concern before buying, reach out at hello@thetherapeuticchef.com and I'll talk it through with you.
Is this for me if I'm strictly autoimmune protocol or vegan or nightshade-free?
The plan is anti-inflammatory and built around whole foods. Most weeks have natural substitutions you can swap in. If you need a strictly AIP, vegan, or other specialized variant, this isn't it.
Do I need a coach or accountability?
No. The plan is structured so each week tells you what to do. If you want one-on-one, I do free twenty-minute calls. They're bundled with the free 1-week starter plan. Sign up for that on the homepage and the booking link is in the welcome email. I'm here to support you.
How does this differ from the free 1-week plan?
The 1-week is the beginning. This is the program. Four times the recipes, household-scaled shopping lists, themed weeks, batch-cook strategy.
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4-week anti-inflammatory meal plan
$27.99. Instant email delivery. Instant download.
Questions before you buy? hello@thetherapeuticchef.com