30-Day Protocols
Condition-specific 30-day meal plans
Each plan is structured week-by-week with daily meals, shopping lists, supplementation guidance, and measurable milestones. Built on published research, not wellness folklore. Designed to be sustainable past day 30 — the 3-4 meals you cook most often become your new baseline.
For Chronic inflammation
30-Day Anti-Inflammation Meal Plan
A clinically structured 30-day eating protocol that lowers CRP and IL-6 markers measurably across 4 weeks. Built on Mediterranean + therapeutic-herb principles. No supplements required.
For Type 2 diabetes / pre-diabetes
30-Day Type 2 Diabetes Management Meal Plan
A structured eating protocol for stabilizing post-meal glucose and reducing fasting blood sugar. Built on fiber-first eating order + protein anchors + cinnamon/fenugreek therapeutic herbs. ADA-aligned.
For Gut microbiome support / post-antibiotic recovery / IBS
30-Day Gut Healing Meal Plan
A 30-day eating protocol built around fermented foods, prebiotic fiber, bone broth, and gentle bitters. Targets microbiome diversity, intestinal lining repair, and digestive comfort.
For Poor sleep / chronic stress / cortisol dysregulation
30-Day Sleep Optimization Meal Plan
A 30-day eating protocol structured to lower baseline cortisol, boost magnesium intake, support melatonin production, and time evening meals for optimal sleep onset.
Want a custom plan?
Use our AI Meal Planner for a single-week plan tuned to your specific budget, dietary preferences, and pantry contents.