Read The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health for Free Online

or cooking. This completes the job faster and makes it more enjoyable. Get the kids involved, too, teaching them valuable skills that will set them up for success later in life.
    5. Make it fun and pleasurable. Prepping and cooking doesn’t have to be boring. Turn on your favorite tunes, listen to a podcast, catch up on TV shows, or chat with a friend on speakerphone. Enjoy a non-food reward each week when the prepping is complete—like settling down with a good book you’ve been meaning to read or taking a walk on a beautiful day.
    6. Batch-cook favorite recipes. As you move through the plans, you’ll undoubtedly discover dishes you love. Double, or even triple, those recipes. Freeze extra portions for later. Your healthy self with thank you. Likewise, dinner leftovers make great lunches, and a large batch of grains one day can be reheated for breakfast the next.
    7. Keep simple options on hand. Celery and carrots with hummus or nut butter, avocados, nuts, seeds, jicama sticks, and berries are all fast and easy snacks to keep on hand. Make double batches of Mini Snack Muffins (see here ) or Buckwheat Waffles (see here ) and freeze in single servings for quick heat-and-eats throughout the week.
    8. Don’t give up. If you’re not used to cooking, it may seem daunting, tedious, or difficult at first. Cooking improves with practice. As the weeks pass, you’ll get into a groove and become faster and more efficient. As your symptoms improve, you’ll feel more energetic and motivated to continue, as well.
    Each Action Plan is anti-inflammatory, immune boosting, digestive supporting, and delicious. So, which to choose? Read on for each plan’s overview to help you decide.

Kitchen Equipment and Pantry Lists
    The best way to succeed with your anti-inflammatory Action Plan is to create an environment for success. Get rid of foods that cause inflammation; you may crave them in the early stages, but if they are not readily available, you’re less likely to indulge. Stock your pantry with staples that help you prepare delicious, healing meals.
    As with any meal plan, bland does not have to be on the menu. There are myriad herbs, spices, oils, sweeteners, and a variety of condiments that can be used to keep your meals flavorful and satisfying. Here are some tasty suggestions to get yourself on the road to better health.
    DRIED HERBS AND SPICES
Cardamom, ground
    Chipotle powder
    Cinnamon, ground
    Coriander, ground
    Cumin, ground
    Curry powder
    Garlic powder
Ginger, ground
    Mustard powder
    Nutmeg, ground
    Onion powder
    Oregano
    Peppercorns, black and white
Rosemary
    Sage
    Sea salt
    Sumac
    Turmeric
GLUTEN-FREE FLOURS
    Almond meal or flour
    Coconut flour
    Brown rice or white rice flour
CANNED AND JARRED FOODS
    Chicken broth, low-sodium
    Coconut milk, full-fat
    Vegetable broth
OIL, VINEGAR, AND CONDIMENTS
    Aminos, coconut
    Mustard, Dijon (no added sugar)
    Oil, coconut
    Oil, extra-virgin olive
    Vinegar, apple cider
    Vinegar, balsamic
NONDAIRY MILK
    Almond milk, unsweetened
    Coconut milk, unsweetened
    Rice milk, unsweetened
    SWEETENERS
    Honey, raw
    Maple syrup
    OTHER ITEMS
    Baking powder
    Baking soda
    Vanilla extract
    SUBSTITUTIONS TO ACCOMMODATE FOOD ALLERGENS
    The recipes in this book are easily adaptable to address any food allergies, sensitivities, or intolerances. Pay attention to what your body tells you about a specific food, as eating it can lead to irritation and inflammation. Here are some simple swaps you can implement as you prepare meals: Instead of eggs: Mix 1 tablespoon ground flaxseed or chia seeds with 4 tablespoons warm water. Stir, and let the mixture thicken for a few minutes.
    Instead of tree nuts: Swap seeds such as sunflower, pumpkin, flaxseed, hemp, or chia. In most cases, you’ll be able to swap these in a 1:1 ratio. You’ll get a similar crunchy texture as you would from tree nuts.
    Instead of shellfish: Opt for salmon, herring, trout, halibut, anchovies, sardines, or mackerel.
Essential Equipment
    In