Name: 4-Week Anti-Inflammatory Meal Plan — Wingman Protocol
Brand: Wingman Protocol
Price: 17 USD
Availability: InStock

How to use this plan: Prioritize minimally processed foods, stable blood sugar, and repeatable meal prep. Adjust portions based on hunger, body size, and training. If you have medical conditions, allergies, or prescribed nutrition guidance, personalize accordingly.

Foods to Include Often

Fatty fish: salmon, sardines, trout, mackerel.
Extra-virgin olive oil and olives.
Leafy greens: spinach, kale, arugula, chard.
Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts.
Berries: blueberries, raspberries, blackberries, strawberries.
Colorful vegetables: beets, carrots, peppers, red cabbage.
High-fiber carbs: oats, quinoa, brown rice, sweet potatoes.
Legumes: lentils, chickpeas, black beans.
Nuts and seeds: walnuts, almonds, chia, flax, pumpkin seeds.
Spices: turmeric, ginger, cinnamon, garlic, rosemary.
Fermented foods: kefir, yogurt, kimchi, sauerkraut.
Protein staples: eggs, Greek yogurt, chicken, turkey, tofu.
Green tea and herbal teas.
Dark chocolate in moderate amounts.

Foods to Reduce or Watch

Refined sugar and sweetened drinks.
Deep-fried fast foods and heavily processed snacks.
Refined seed-oil-heavy packaged foods.
Highly processed deli meats.
Alcohol, especially multiple nights per week.
Ultra-refined flour products.
Large blood-sugar spikes from dessert-only meals.
Excess sodium from packaged convenience foods.
Foods that personally trigger bloating, pain, or fatigue.
Common experiments to test individually: gluten, conventional dairy, excess caffeine.

Not every “avoid” food is universally harmful. Use elimination strategically, then reintroduce one variable at a time to learn your own tolerance.

Plate Formula

Meal Element	Target	Examples
Protein	25–35g per main meal for fullness, muscle support, and blood sugar stability.	Eggs, Greek yogurt, chicken, salmon, tofu, lentils
Fiber	Build toward 25–35g daily from plants and legumes.	Vegetables, berries, oats, chia, beans
Healthy fats	Add 1–2 thumb-sized portions for satiety and flavor.	Olive oil, avocado, tahini, nuts
Carbs	Use mostly intact carbs, adjusting volume to activity level.	Sweet potato, quinoa, oats, fruit, rice
Flavor support	Rely on spices and acids instead of heavy sauces.	Turmeric, ginger, lemon, garlic, herbs

Food Freedom Reference Card

When choosing meals, ask:	Quick decision rule
Does this meal include protein?	If not, add eggs, yogurt, poultry, fish, tofu, or beans.
Is there color on the plate?	Try to include 2 plant colors at lunch and dinner.
Will this keep me full for 3–4 hours?	Add fiber + fat if meals leave you hunting snacks.
Does this feel realistic?	Choose repeatable meals over “perfect” meals.
Is there a trigger ingredient?	Swap it before you’re hungry enough to stop caring.

Day	Breakfast	Lunch	Dinner	Snack
Mon	Greek yogurt bowl with blueberries, chia, walnuts, and cinnamon.	Salmon quinoa bowl with cucumber, spinach, avocado, olive oil, and lemon.	Sheet-pan chicken thighs with broccoli, carrots, and roasted sweet potato.	Apple slices with almond butter.
Tue	Oats with flax, raspberries, pumpkin seeds, and unsweetened almond milk.	Turkey lettuce wraps with hummus, shredded carrots, bell pepper, and side berries.	Lentil soup with kale, garlic, celery, and a side salad with olive oil vinaigrette.	Carrots and cucumber with tzatziki or dairy-free dip.
Wed	Veggie scramble with eggs, spinach, mushrooms, and sliced avocado.	Mediterranean chickpea salad with parsley, tomatoes, olives, cucumbers, and tuna.	Baked cod with brown rice and sautéed green beans in olive oil and garlic.	Plain kefir or coconut yogurt with cinnamon.
Thu	Berry protein smoothie with spinach, frozen berries, flax, ginger, and protein powder.	Leftover cod bowl with greens, rice, shredded cabbage, and tahini-lemon drizzle.	Ground turkey skillet with zucchini, onions, tomatoes, and cauliflower rice.	Handful of walnuts and one orange.
Fri	Chia pudding with strawberries, hemp hearts, and chopped pecans.	Chicken salad bowl with mixed greens, beets, pumpkin seeds, and balsamic olive oil.	Salmon burgers with roasted Brussels sprouts and mashed sweet potato.	Edamame with sea salt.
Sat	Two eggs, sautéed greens, and roasted potatoes cooked in olive oil.	Leftover salmon burger over salad with cucumber and avocado.	Slow-cooker shredded chicken tacos in lettuce cups with salsa and guacamole.	Dark chocolate square with raspberries.
Sun	Warm oatmeal with pear, cinnamon, walnuts, and collagen or Greek yogurt stirred in.	Lentil and roasted vegetable bowl with arugula and tahini.	Garlic-ginger shrimp stir-fry with broccoli, snap peas, and jasmine or brown rice.	Celery with hummus.

Week 1 prep focus: Cook a tray of roasted vegetables, 2 proteins, 1 grain, and wash salad greens. If meals feel bland, use more lemon, herbs, and spice before adding packaged sauces.

Week 2

Day	Breakfast	Lunch	Dinner	Snack
Mon	Overnight oats with chia, blueberries, and almond butter.	Chicken grain bowl with quinoa, roasted cauliflower, arugula, and olive oil.	Turmeric baked salmon with asparagus and wild rice.	Pear with walnuts.
Tue	Egg muffins with spinach, peppers, and turkey sausage.	Black bean and roasted veggie salad with avocado and cilantro-lime dressing.	Turkey meatballs with zucchini noodles and tomato-basil sauce.	Greek yogurt or coconut yogurt with cinnamon.
Wed	Smoothie with mango, spinach, ginger, flax, and vanilla protein.	Tuna-stuffed avocado with cucumber salad and fruit.	Chicken curry with coconut milk, carrots, and broccoli over cauliflower rice.	Roasted chickpeas.
Thu	Yogurt bowl with cherries, hemp hearts, and pumpkin seeds.	Leftover chicken curry bowl with extra greens.	Garlic herb turkey burgers with roasted potatoes and slaw.	Cucumber slices and guacamole.
Fri	Oatmeal with stewed apples, pecans, and cinnamon.	Wild salmon salad with beets, fennel, oranges, and olive oil.	Lemon-garlic shrimp with sautéed spinach and quinoa.	Kiwi and a handful of almonds.
Sat	Veggie omelet with mushrooms, onions, and herbs.	Turkey burger lettuce wrap with side roasted carrots.	Stuffed bell peppers with ground turkey, tomatoes, rice, and herbs.	Berry bowl with unsweetened yogurt.
Sun	Protein pancakes made with oats, eggs, banana, and flax.	Mediterranean lentil soup with side cucumber salad.	Roast chicken, Brussels sprouts, and mashed cauliflower.	Apple with tahini.

Week 3

Day	Breakfast	Lunch	Dinner	Snack
Mon	Chia yogurt parfait with raspberries, flax, and pistachios.	Sardine or salmon toast on gluten-free bread with arugula and cucumber.	Ginger chicken stir-fry with bok choy, peppers, and brown rice.	Orange and pumpkin seeds.
Tue	Scrambled eggs with kale and roasted sweet potato.	Lentil bowl with roasted beets, goat cheese optional, walnuts, and greens.	Cod tacos in lettuce wraps with cabbage slaw and avocado crema.	Celery and almond butter.
Wed	Smoothie bowl with spinach, berries, chia, and unsweetened coconut flakes.	Chicken salad with grapes, celery, pecans, and mixed greens.	Beef and broccoli with ginger, garlic, and cauliflower rice.	Plain kefir and blueberries.
Thu	Steel-cut oats with pear, ginger, and walnuts.	Leftover beef and broccoli bowl with extra vegetables.	Baked trout with green beans and quinoa pilaf.	Hard-boiled eggs and cucumber.
Fri	Egg-and-veggie breakfast tacos in corn tortillas.	Hummus plate with grilled chicken, tomato, cucumber, carrots, and olives.	Slow-cooker turkey chili with beans and avocado.	Dark chocolate square and strawberries.
Sat	Greek yogurt with blackberries, sunflower seeds, and cinnamon.	Turkey chili leftovers over greens or sweet potato.	Herb chicken with roasted root vegetables and sautéed kale.	Edamame.
Sun	Avocado toast with poached eggs and sprouts.	Quinoa tabbouleh bowl with chickpeas and grilled vegetables.	Miso-glazed salmon with snap peas and rice.	Sliced pear with cashews.

Day	Breakfast	Lunch	Dinner	Snack
Mon	Berry oatmeal with chia, flax, and almond butter.	Grilled chicken Greek salad with olives, cucumber, and olive oil dressing.	Baked salmon with roasted cauliflower and lemon-herb potatoes.	Apple and walnuts.
Tue	Egg scramble with spinach, onions, and salsa.	Leftover salmon bowl with arugula and quinoa.	Turkey taco bowls with lettuce, rice, avocado, salsa, and black beans.	Carrots with hummus.
Wed	Protein smoothie with spinach, banana, ginger, and flax.	Lentil soup with side salad and pumpkin seeds.	Garlic shrimp pasta using chickpea pasta, zucchini, and parsley.	Cottage cheese or dairy-free yogurt with berries.
Thu	Yogurt parfait with strawberries, hemp hearts, and pecans.	Turkey taco leftovers over greens.	Chicken tray bake with Brussels sprouts, carrots, and sweet potatoes.	Kiwi and almonds.
Fri	Chia pudding with mango and coconut flakes.	Tuna and white bean salad with red onion and dill.	Turkey burger patties with roasted broccoli and mashed cauliflower.	Hard-boiled eggs.
Sat	Veggie omelet with herbs and avocado.	Leftover burger bowl with salad and tahini dressing.	Coconut curry chickpeas with spinach over brown rice.	Dark chocolate and raspberries.
Sun	Oats with cinnamon apples and walnuts.	Meal-prep bowl: chicken, quinoa, greens, cucumber, and roasted vegetables.	Lemon cod with asparagus and wild rice.	Orange with pumpkin seeds.

Master Grocery List Template

Section	Items to Buy
Produce	Leafy greens, cruciferous vegetables, berries, citrus, avocados, onions, garlic, herbs, sweet potatoes, carrots, cucumbers, peppers, zucchini
Proteins	Salmon, cod, shrimp, chicken, turkey, eggs, Greek yogurt or dairy-free yogurt, tofu, canned tuna, lentils, beans
Pantry	Olive oil, oats, quinoa, rice, chickpea pasta, nuts, seeds, spices, low-sugar broth, canned tomatoes, tahini, vinegar
Frozen	Berries, spinach, cauliflower rice, mixed vegetables, seafood backup options
Extras	Containers, parchment paper, lemon juice, herbal tea, electrolyte packets, labels

Custom Shopping Notes

Step-by-Step Prep Order

Step	What to do	Why it matters
1	Review the week, count meals at home, and choose 2 proteins, 1 grain, 2 roasted vegetables, and 1 easy snack.	Prevents overbuying and keeps the menu realistic.
2	Wash produce first and start the oven immediately.	Creates momentum while you chop and sort.
3	Cook grains or starchy carbs next: rice, quinoa, sweet potatoes, or oats.	These cool well and become the base of fast meals.
4	Roast trays of vegetables with olive oil, salt, pepper, garlic, and herbs.	One tray becomes sides, bowls, omelets, or wraps.
5	Prepare proteins: bake salmon, grill chicken, brown turkey, or cook lentils.	Protein is usually the weekday bottleneck.
6	Mix 1 sauce or dressing: tahini lemon, olive oil vinaigrette, or yogurt-herb.	Good flavor improves compliance.
7	Portion grab-and-go snacks: fruit, nuts, chopped vegetables, yogurt cups.	Helps prevent reactive hunger choices.
8	Label containers with item and date.	Reduces waste and guesswork.

Storage Times

Cooked chicken/turkey: 3–4 days refrigerated.
Cooked fish: 2–3 days refrigerated.
Cooked grains: 4–5 days refrigerated.
Roasted vegetables: 4 days refrigerated.
Cut fruit: 3–4 days refrigerated.
Soups/stews: 4 days refrigerated or freeze portions.
Dressings: 5–7 days depending on ingredients.

Container Guide

Large glass containers for batch proteins and grains.
Shallow containers for roasted vegetables to cool faster.
Small jars for dressing and sauces.
Single-serve containers for lunch bowls.
Snack bins for nuts, chopped vegetables, and fruit.

Fast Assembly Templates

Meal Type	Formula
Bowl	Greens + grain + protein + roasted vegetables + sauce + crunch.
Salad	Leafy base + colorful vegetables + protein + olive oil + acid + seeds.
Wrap or Lettuce Cup	Protein + crunchy vegetables + healthy fat + herbs + sauce.
Breakfast	Protein + fiber + fruit + healthy fat.
Snack	Fruit or vegetables + protein or fat.

Success rule: If meal prep becomes overwhelming, cut the plan in half. One protein, one vegetable, one carb, one sauce, one snack can still carry most of your week.

4-Week Anti-Inflammatory Meal Plan

Foods to Include Often

Foods to Reduce or Watch

Week 1 Meal Plan

Week 2 + Week 3 Meal Plans

Week 4 Meal Plan + Shopping List

Meal Prep Sunday Guide

Storage Times

Container Guide