Welcome to our 7-Day Anti-Inflammatory (ITIS-Inspired) Meal Plan — a week of nourishing, anti-inflammatory meals designed to support your gut microbiome and calm systemic inflammation.
This meal plan is rooted in emerging research on the connection between intestinal health, inflammation, and immune balance. This plan centers on high-fiber plant foods, polyphenol-rich fruits and vegetables, omega-3 fats, herbs and spices, and fermented foods. Rather than restriction, this approach emphasizes abundance — colorful produce, diverse plant fibers, legumes, whole grains, nuts, seeds, and anti-inflammatory spices like turmeric and ginger. You’ll also notice reduced refined sugars, ultra-processed foods, and pro-inflammatory fats.
What's included
- 7 days of plant-forward recipes: 3 meals and 2–3 snacks a day
- Nutrient analysis
- Allergen alternatives
- Shopping list
Your meal plan arrives by email as a PDF after purchase.
Buying more than one plan? Each plan has its own checkout. Complete one purchase, then return and select the next plan. Your contact details should fill in automatically.
Allergens and swaps
- Tree nuts. Found in almond butter, almonds, walnuts, pistachios and Brazil nuts. Swap with sun butter, sunflower seeds or pumpkin seeds.
- Wheat/gluten. Found in rye bread. Swap with gluten-free bread.
- Sesame. Found in sesame oil, tahini and hummus. Swap with olive oil or sun butter.
- Egg. Swap eggs with tofu.
- Fish. Found in tuna, salmon and sardines. Swap with other lean animal protein (such as chicken) or plant protein (tofu, beans or lentils).
- Soy. Found in tofu, edamame, miso, tamari and soy milk. Swap with fava bean “tofu” or other beans.