Quick answer: The 30-Day challenge comes with two resources: a quick reference cheat sheet listing approved foods, and a PDF recipe guide with simple anti-inflammatory meals. Use them together to plan your week, build a shopping list and keep meals interesting.
Key takeaways
The challenge comes with two companion resources, a quick reference cheat sheet of approved foods and a downloadable recipe guide.
Picking a few recipes each week and building your shopping list from them makes the plan much easier to follow.
Cooking at home is one of the simplest ways to eat more whole foods and fewer additives.
Your two resources
- Quick reference cheat sheet: approved foods at a glance (see cheat sheet)
- Recipe guide: download the 30-Day challenge recipe guide (PDF)
How to use the recipes
Pick a few recipes for the week and make a shopping list from them. Batch cook staples (see batch cooking and meal prep) and plan meals ahead (see meal planning).
Healthy aging lens
Cooking at home is one of the simplest ways to eat more whole foods and fewer additives.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have a chronic inflammatory, autoimmune or digestive condition, or if you have diabetes, kidney disease or take medications affected by diet changes. The same is true if you are pregnant, breastfeeding, or have a history of disordered eating, or if you want a plan tailored to your labs, symptoms and goals.
See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.
Want an anti-inflammatory eating plan built for you?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Which recipes would fit best with my dietary needs or sensitivities?
Which challenge recipes would fit most easily into my weekly routine?
Which ingredients in these recipes might I need to swap for my sensitivities?
How could I adjust these recipes to suit my family’s tastes?
Frequently asked questions
Where can I find the recipes?
Download the PDF recipe guide linked on this page.
Are the recipes Paleo?
Yes, they follow the challenge’s food list.
Can I use other recipes?
Yes, if they use approved foods.
Do I need special equipment?
No, basic kitchen tools are enough.
Sources
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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