Four weeks of Anti-Inflammatory eating. Already planned.

THE MEDITERRANEAN WAY OF EATING, PLANNED

Five dinners a week, most of them making tomorrow's lunch, and one coordinated shop to buy the lot.

4 planned weeks · 80 recipes · One shop a week

You know what you're meant to eat.

More fish. More vegetables. Beans, lentils, olive oil. Less of the packaged stuff.

Knowing it was never the hard part. The hard part is Saturday morning, working out what to buy so that it actually happens on Tuesday. So the good intentions go into the trolley as a bag of spinach, and the bag of spinach goes into the bin.

And the anti-inflammatory cookbook you bought last time? It's on the shelf, because a book of recipes was never the thing that was missing.

Four weeks in, it's Tuesday.

  • Instead of deciding every night: four weeks already decided.
  • Instead of a list written from memory: one coordinated list per week.
  • Instead of half a bag of something left in the fridge: ingredients planned to be used up across the week.
  • Instead of a sandwich from the shop at lunch: tonight's dinner, packed for tomorrow.
  • Instead of food that tastes like a diet: proper Mediterranean cooking, the kind you'd make anyway.

The shop was done on Saturday in one go. Last night's traybake is already in two lunch boxes in the fridge. Tonight is salmon on garlicky beans, and you didn't have to think about it until you turned the grill on.

It's a quarter past six on a Thursday.

There's something in the fridge you meant to use on Monday, and somebody has already asked what's for dinner.

Nothing you've read about eating the Mediterranean way helps at a quarter past six. It says eat oily fish twice a week. It doesn't say what to do with the mackerel.

This book does.

How it works

1. Pick a week. Four to choose from, each one five dinners planned together.

2. Do one shop. One coordinated list covers the whole week. Your cupboard basics are listed once, at the front of the book.

3. Cook dinner. Mediterranean food with ordinary British ingredients. Most recipes need no more than thirty minutes of hands-on time.

4. Pack tomorrow's lunch. Most dinners serve four, so two of you eat tonight and take the rest tomorrow.

Planned as a week. Not five recipes from five different places.

The five dinners in each week were chosen to work together. The red onions from Wednesday's traybake are the same red onions in Friday's salad. The lemons do four jobs. The tin of beans you open on Tuesday has a partner on Thursday.

Anything that turns up in more than one dinner carries a small green dot on the list, so you can see the week fitting together before you've cooked a thing.

The honest version of the why.

"Anti-inflammatory" gets used to sell a great many things, most of them badly. This book explains what it actually means when it comes to food.

The short version: no single food does the work. What researchers keep coming back to is a whole way of eating. Plenty of vegetables, pulses and whole grains. Oily fish a couple of times a week. Olive oil as your main fat. Less ultra-processed food. That pattern is the Mediterranean diet, one of the most studied ways of eating in the world.

So that's what this book gives you. Not a superfood list. The pattern, turned into dinners, with the shopping done for you.

Inside, before the recipes: what the Mediterranean diet is, what the evidence does and doesn't show, the plate in proportions, and the cupboard that makes it easy.

This is a cookbook, not medical advice. If you're on medication or managing a health condition, talk to your GP before changing how you eat.

Inside, you'll find out:

  • The most common way British cooks get Mediterranean food wrong. It isn't the salt.
  • Why one of the cheapest tins in the supermarket is among the best things you can buy for this way of eating.
  • Whether you can cook with extra virgin olive oil, and where the myth that you can't came from.
  • The five-line list the evidence supports best. There isn't a superfood on it.
  • Why there are no wine recommendations in this book, when older Mediterranean books were full of them.
  • Why tinned tomatoes beat fresh ones in Britain for most of the year.
  • The two things that matter more than anything on your plate. Neither of them is food.
  • The three-to-one ratio behind every dressing in the book, and the one ingredient that stops it splitting.

Have a look inside.

The week. Five dinners on one page, with which ones make tomorrow's lunch, so you can see the week before you commit to it.

The list. One coordinated shopping list for the whole week.

The recipes. One recipe to a page, with hands-on time, total time, and how to tell when it's done.

The why. Fourteen pages on the Mediterranean diet and what "anti-inflammatory" means, written to be honest rather than encouraging.

    Here's a week: The Easy Start Week

    Monday. Chicken with cherry tomatoes, olives and capers. Tomorrow's lunch.

    Tuesday. Salmon with white beans and spinach. Tomorrow's lunch, eaten cold.

    Wednesday. Roast squash with chickpeas and red onion. Tomorrow's lunch.

    Thursday. Baked cod with white beans and tomato. Friday's lunch is a ten-minute butter bean salad.

    Friday. Chicken traybake with tomatoes, olives and new potatoes. Saturday's lunch.

    Five dinners. Five lunches. One list of seventeen things, plus what's already in your cupboard.

    • Monday · Chicken with cherry tomatoes, olives and capers

    • Tuesday · Salmon with white beans and spinach

    • Wednesday · Roast squash with chickpeas and red onion

    • Thursday · Baked cod with white beans and tomato

    • Friday · Chicken traybake with tomatoes, olives and new potatoes

      This book is for you if...

      • You cook for people who'd refuse anything that sounds like health food.
      • You've been told, or you've read, that you should eat more the Mediterranean way, and nobody told you how.
      • You'd rather cook proper food than follow a diet.
      • You're tired of buying good intentions and throwing half of them away.
      • You want lunch sorted without making lunch.
      • You cook for two most nights, or one with leftovers you're glad of.

      What it isn't. It isn't a diet. There's nothing to count, nothing to give up and nothing to weigh. It's good food for ordinary weeks, planned so it actually happens.

      The Anti-Inflammatory Plan | Mediterranean Cookbook with a 4-Week Meal Plan | Printed Book

      The Anti-Inflammatory Plan | Mediterranean Cookbook with a 4-Week Meal Plan | Printed Book

      £24.99
      £24.99
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      redeem Order by 30 October: Two More Weeks, Planned FREE, weeks five and six with their shopping lists, sent with your Digital Shopping Companion

      local_shipping Posted from the UK, most orders arrive within 2 to 4 days

      smartphone The Digital Shopping Companion, free, emailed as soon as you order

       
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      Four ready-planned weeks, 80 recipes, four coordinated shopping lists, and 14 pages on the Mediterranean diet and what "anti-inflammatory" means.

      The Digital Shopping Companion. All four shopping lists, laid out for your phone. Emailed as soon as you order.

      A5, about 120 pages. Printed and posted to you from the UK. Not a PDF, not an app.

      Cook from it. If it isn't for you, send the book back within 30 days of receiving it and we'll refund what you paid for it. Return postage is yours to cover. This is on top of your legal rights.

       
      View full details

      4 planned weeks · 80 recipes · 4 shopping lists · 1 book

      Four ready-planned weeks. A month of dinners already decided, so the deciding stops being your job.

      Five dinners a week, most making tomorrow's lunch. Cook once, eat twice, without it tasting like leftovers.

      Four coordinated shopping lists. One shop covers the week, and the green dot shows you what's used more than once.

      80 Mediterranean recipes. Enough to keep going long after the four weeks, organised by how much of your time they actually take.

      The honest why. What the Mediterranean diet is and what the evidence shows, so you know why you're doing it.

      The Digital Shopping Companion. The lists on your phone, in the aisle, where you need them. Free.

      A proper book, made for a kitchen.

      A5, so it sits on the worktop without taking it over. Printed and posted to you. No app, no subscription, no login.

      The book stays in the kitchen. The list comes with you. All four shopping lists also arrive as a digital copy, laid out to read on your phone in the aisle. Same lists, same weeks. It's emailed as soon as you order. No app to download, no account, no password. Free with the book.

      There are millions of free recipes. That was never the shortage.

      Free recipes still leave you doing the work: choosing five that go together, making sure they use up what you buy, writing the list, and doing it all again next week.

      This book has done that part four times over, and given you 80 recipes to carry on with.

      80 recipes for £24.99. About 31p a recipe.

      Made by a publisher, not a personality.

      The Anti-Inflammatory Plan is published by The Printed Kitchen, a British publisher of practical cookbooks. There's no guru here and nobody selling you a lifestyle.

      Everything is written for a British kitchen: grams, Celsius, fan and conventional oven temperatures, and ingredients from an ordinary supermarket shop. Every recipe tells you how to know when it's done, not just how long to cook it.

      And the book is straight with you about the evidence. Where the science is strong, it says so. Where it isn't, it says that too.

      From the publisher of Dinner, Sorted.

      Everything that comes with your book

      The Anti-Inflammatory Plan · The Mediterranean Way
      • The Anti-Inflammatory Plan, A5 printed book, 80 recipes
      • Four ready-planned weeks with coordinated shopping lists
      • 14 pages on the Mediterranean diet and what "anti-inflammatory" means
      • The Digital Shopping Companion, free, emailed when you order
      • Two More Weeks, Planned, free until 30 October
      • The Cook-From-It Guarantee

      All of it: £24.99.

      You know what to eat. Now it's planned.

      Posted from the UK, most orders arrive within 2 to 4 days.

      A few things you might like to know.

      Yes. A5, printed and posted to you from the UK.

      No. There's nothing to count and nothing to give up. It's a way of eating, planned into ordinary weeks.

      That's the point of it. Chicken traybake with new potatoes. Baked cod on beans and tomatoes. Spaghetti with lemon and chilli. There's no diet food here and nothing on the plate announces itself as healthy. Most people will just think it's a good dinner.

      It means the Mediterranean pattern of eating: plenty of vegetables, pulses, whole grains, oily fish and olive oil, and less ultra-processed food. The book explains what the research does and doesn't show. It's a cookbook, not a treatment.

      The book is general recipe and cooking guidance, not medical advice. If you're on medication, particularly for blood pressure, blood thinning or blood sugar, have a word with your GP or pharmacist before changing how you eat.

      Yes. Everything is chosen to be found on an ordinary UK supermarket shop. No specialist shops.

      Most dinners in the plan serve four. Cook for two, and the other two portions are tomorrow's lunch. The week page shows you which dinners pack well.

      Yes. The recipes halve cleanly, or cook the full amount and you have dinner, lunch and a portion for the freezer where the recipe says it freezes.

      No. Start with whichever week suits you and repeat the ones you like.

      The four shopping lists from the book, laid out for your phone. It's free and arrives by email when you order.

      Posted from the UK, most orders arrive within 2 to 4 days.

      Send the book back within 30 days of receiving it and we'll refund what you paid for it. You cover the return postage. This is on top of your legal rights.

      The Cook-From-It Guarantee

      Thirty days, from the day it arrives. Cook from it. If it isn't for you, send the book back within 30 days of receiving it and we'll refund what you paid for it. Return postage is yours to cover; the refund is ours to honour. This is on top of your legal rights, not instead of them.

      P.S. Not sure yet? Start with The Easy Start Week and cook it for a week. If the book isn't for you, send it back within 30 days of receiving it and we'll refund what you paid for it.