Four weeks of anti-inflammatory meals, planned and prepped for you
34 real-food recipes, four weekly menus for breakfast, lunch and dinner, grocery lists by aisle and a Sunday prep plan. Fish two or three nights a week, beans and vegetables every day.
Instant download · US Letter + A4 · coaching emails included
What you get
A 59-page printable plan, plus a bonus page, with the planning, shopping and prep worked out for you.
One page each, with a photo, short steps and the calories, protein and fiber from my recipe cards.
Breakfast, lunch and dinner for 7 days, with day totals and an optional smoothie each week.
Lists sorted by aisle, a 60 to 90 minute Sunday prep and a leftovers map for every week.
The anti-inflammatory plate, food lists, a spice and pantry list, 20 swaps, eating out tips, a weekly check-in and a 28-day habit tracker.
Every week has a menu, a grocery list by aisle and a prep plan with a leftovers map.
How each week works
One prep day, four dinner cook nights, 21 meals.
Make the batch lunch and the first breakfast, and chop ahead for the early dinners. About 60 to 90 minutes.
Breakfast and lunch are ready. Cook dinner on Day 1 and Day 3 and enjoy the second serving the next night.
A second lunch and breakfast carry you to the weekend, with one more cook night and a fast fresh dinner on Day 7.
Made for you if…
- You want to eat in a way that supports lower inflammation without a list of banned foods
- You are tired of deciding what to cook every night
- You like to prep once and coast through the week
- You enjoy fish, beans, vegetables and olive oil
- You want real food with real numbers, not powders or pills
Coaching emails come with it
After you order, you get a welcome email, then one email from me each week for four weeks and a what-next email on Day 28, with the prep shortcuts I use and answers to the questions I hear most.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. I build simple, no-gimmick plans for real people with real schedules.
Calm the Inflammation: The 28-Day Anti-Inflammatory Meal Plan
$9.99- 59-page printable meal plan
- 34 recipes with calories, protein and fiber
- US Letter and A4 versions
- 4 weeks of coaching emails
Get the meal plan →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
Will this cure or treat inflammation?
No. It is a Mediterranean-style eating pattern that supports lower inflammation, steady energy and overall health. It does not treat, cure or reverse any disease, and it does not replace your doctor.
How many people does it feed?
The menus and grocery lists are written for one person, with half recipes marked. Page 5 shows how to cook for two or for a family of four.
How many calories is it?
The three meals add up to about 1,000 to 1,550 calories a day, taken from my recipe cards. Add the optional smoothie, snacks and sides to match your appetite. It is not a weight-loss diet.
I do not eat fish. Does it still work?
Ten of the dinners are fish or seafood. You can swap any of them for one of the chicken or bean dinners in the plan.
Is this a physical product?
No. It is a digital download. Print the pages or use them on a tablet.
What if I have a problem with my file?
Write to coach@coachluke.com and I will sort it out.
Pairs well with
Other printables from the Coach Luke shop that work hand in hand with this one.
Back to the shop · coachluke.com · coach@coachluke.com