Mediterranean-Plus · Polyphenol-forward

The Anti-Inflammatory Meal Plan: 14 days that calm your plate.

A Mediterranean-Plus 14-day meal plan with a polyphenol swap chart and a fermented foods starter. Built for people who are tired of chasing "clean eating" trends and just want a plate that fights inflammation, without a new diet identity.

★★★★★ 4.8 from 142 readers · 900+ downloads
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14days of meals, mapped
40+polyphenol swaps
2weekly grocery lists
1fermented foods starter
Why this exists

Anti-inflammatory eating is simple. The internet made it complicated.

Turmeric lattes do not fix chronic inflammation. A plate that repeats, day after day, does. This plan is that plate.
Mediterranean by itself is not enough. You still need daily polyphenols, fiber, and ferments to move CRP, fasting insulin, and joint pain.
Recipe sites keep pushing $40 ingredients. This plan uses groceries you can find at any store. No matcha from Kyoto required.
Restriction plans burn out by week three. This is an additive plan: you add polyphenols and ferments, you do not subtract the foods you love.
What you get

Everything inside the 14-day plan

Inside the PDF

Chapter by chapter

01

What Mediterranean-Plus actually means

Mediterranean foundation, then the "plus" tier of polyphenols, ferments, and fiber. Why the combo matters, and the chronic conditions the research keeps pointing at.

02

The big six anti-inflammatory anchors

The six foods that appear in nearly every longevity and CRP-lowering trial. How much, how often, and the cheapest way to buy each one.

03

The polyphenol swap chart

40 swaps across grains, greens, oils, fruit, chocolate, coffee, and spices. One chart. Take it to the grocery store.

04

Fermented foods starter (14-day ramp)

Day-by-day dose chart from a teaspoon to a full serving. Lactose-tolerant and lactose-free paths. What to eat when your gut pushes back.

05

Week 1: the Mediterranean base

Seven days that establish the plate shape: olive oil, legumes, fish or tofu twice, berries daily, a ferment at breakfast. Grocery list included.

06

Week 2: the polyphenol layer

Same meal shape, upgraded ingredients. Black rice instead of white. Dark chocolate instead of milk. Extra-virgin olive oil at every meal.

07

Prep-day playbook

90 minutes on Sunday that sets up the whole week: batch grain, sheet-pan vegetables, protein rotation, snack jars.

08

Travel, restaurants, and the week you cannot prep

Restaurant cheat sheet, airport picks, and a frozen-fallback protocol that keeps the plate on plan without a kitchen.

14days of meals mapped
6big anti-inflammatory anchors
40+polyphenol swaps
$15once. No subscription.
Is this right for you?

Who it's for

This is for you if

  • You want to calm low-grade inflammation, joint stiffness, or brain fog
  • You have heard "eat Mediterranean" a hundred times and want a real plan
  • You want longevity-friendly food without going vegan or keto
  • You want a polyphenol and fermented foods routine you can keep for years
  • You prefer a printable PDF over another subscription app

This is not for you if

  • You need a medically supervised autoimmune protocol
  • You are looking for a carnivore or strict elimination diet
  • You want recipes with rare or expensive imported ingredients
  • You expect this to replace a prescribed anti-inflammatory treatment
Real results

What readers say

★★★★★

"The swap chart alone was worth it. Black rice, romaine, extra-virgin. My joint stiffness is noticeably lower three weeks in, and I did not have to give up anything I actually love eating."

LA
Lena A.Week 3 of the plan
★★★★★

"Finally a Mediterranean plan that explains the ferment piece without me having to jar my own sauerkraut. Kefir at breakfast is the easiest habit I have added in years."

MP
Mark P.Week 2 of the plan
★★★★★

"I bought it for my mom who has rheumatoid flare-ups. She likes that the 14 days are doable, not a lecture. The grocery list saved us three trips."

SH
Sara H.Week 1 of the plan

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Questions

FAQ

Mediterranean-Plus keeps the core Mediterranean foundation (olive oil, fish, legumes, vegetables, whole grains) and adds a daily polyphenol tier (berries, green tea, dark chocolate, herbs, extra-virgin olive oil) plus a small daily fermented foods portion. The goal is a plate that dampens chronic low-grade inflammation, not a new diet category.
No. The plan is anti-inflammatory first. It includes calorie ranges for 1,600, 1,900, and 2,200 per day so you can match your goal, but it is not a weight-loss crash plan. If you need aggressive fat loss, use it with our GLP-1 Meal Prep Plan or 7-Day Meal Prep Masterplan.
The starter pack walks you from a teaspoon a day to a full serving over 14 days. Most people tolerate kefir, sauerkraut, or plain Greek yogurt by the second week. If you truly cannot, the plan has non-fermented swaps that keep the fiber and polyphenol floors intact.
It pairs the foods you already buy with a higher-polyphenol sibling: white rice to black rice, iceberg to romaine or spinach, milk chocolate to 80 percent dark, regular olives to Kalamata, standard olive oil to extra-virgin. One-for-one swaps, no new recipes required.
Instantly by email after purchase. It is a PDF you can save to your phone, tablet, or laptop, or print. No app, no subscription.
30-day money-back guarantee, no questions asked. Email orders@grabguides.com and we will refund your $15. You keep the PDF.

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Anti-Inflammatory Meal Plan$15