Anti-Inflammatory Meal Delivery in Chicago's Northwest Suburbs
White Oak delivers chef-prepared anti-inflammatory meals across Chicago's northwest suburbs, Lake County and the North Shore. Each day's meals run 1,200–1,500 calories and 1,200–1,500 mg of sodium, built on whole, plant-forward ingredients and cooked fresh in our Long Grove kitchen. Plans start at $74.99 for three days, delivered twice a week.
What an anti-inflammatory diet actually means
Inflammation is the body's normal response to injury or infection. It becomes a problem when it does not switch off — a low, constant background level that researchers associate with a range of chronic conditions. An anti-inflammatory way of eating is not a treatment for any of them. It is a pattern of eating that leans on the foods associated with lower inflammation and goes easy on the ones associated with more of it.
In practice that means the food on your plate looks like this: vegetables and fruit in quantity, whole grains rather than refined ones, legumes, olive oil and other unrefined fats, oily fish, herbs and spices doing the work that salt usually does. And it means less of the things that push the other way — heavily processed food, added sugar, refined flour, and the amount of sodium that comes with almost anything that arrives in a packet.
That last one is why our plan is low sodium as well as anti-inflammatory. It is difficult to eat this way from a supermarket freezer, because salt is doing double duty in most prepared food as both preservative and flavour. Cooking from scratch twice a week means we can season with acid, herbs, alliums and heat instead, and keep the sodium down without the food tasting like a compromise.
How much sodium is in the meals?
A full day on the plan — breakfast, lunch and dinner — gives you between 1,200 and 1,500 mg of sodium. Here is what that number means next to the figures you are more likely to have heard.
| Reference point | Sodium per day | What it is |
|---|---|---|
| White Oak anti-inflammatory plan | 1,200–1,500 mg | Three meals a day, cooked fresh |
| American Heart Association ideal limit | 1,500 mg | The AHA's ideal target for most adults, particularly those with high blood pressure |
| FDA Daily Value | 2,300 mg | The reference figure on US nutrition labels |
| Our Fresh 2 U comfort-food plan | 1,500–2,000 mg | Our other meal plan — moderate rather than low sodium |
We keep it there with technique rather than restriction: citrus and vinegar for brightness, whole spices bloomed in oil, roasted alliums, fresh herbs added late, and vegetables cooked to concentrate their own flavour rather than salted to borrow someone else's.
What a week of meals looks like
The plan runs on a four-week rotation. This is week one, in full — real dishes from the current menu, not an illustration.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Day 1 | Vanilla Scented Quinoa — vanilla, dates, almond milk, coconut flakes | Moroccan Carrot Salad — shredded carrots, cumin, cinnamon, orange zest, almonds, lemon-olive oil dressing | Salade Niçoise — seared tuna or salmon, mixed greens, green beans, tomatoes, olives, egg, Dijon vinaigrette |
| Day 2 | Blueberry Walnut Oatmeal — steel-cut oats, fresh blueberries, cinnamon, walnuts, maple syrup, oat milk | Vegan Chickpea Salad Lettuce Cups — seasoned chickpeas, celery, red onion, herbs, tahini-lemon dressing | Moroccan Lentils & Rice with Salmon — spiced lentils, brown rice, oven-roasted salmon, herbs, lemon |
| Day 3 | Vanilla Scented Quinoa | Mezze Plate — hummus, marinated olives, cucumber, cherry tomatoes, whole grain pita | Chicken Marsala — chicken breast in marsala sauce with mushrooms, brown rice, roasted vegetables |
| Day 4 | Blueberry Walnut Oatmeal | Quinoa Tabbouleh Salad — quinoa, parsley, mint, tomatoes, cucumber, lemon, tahini drizzle | Greek Lemon Chicken — light-meat chicken marinated in lemon, garlic and oregano, double vegetable portion |
Weeks two, three and four run on the same structure with different dishes. You can see all four before you order.
Who this is for — and who it isn't
The plan suits people who have been told to watch their sodium and have discovered how hard that is to do while eating normally. It suits people eating plant-forward without wanting to cook three times a day. And it suits anyone whose week does not leave room to shop, prep and cook, but who is not willing to eat out of a freezer to solve it.
It is not a weight-loss programme, and we do not sell it as one. Plenty of customers do lose weight on it, because it is balanced and portioned, but that is a side effect rather than the design. It is not a medically prescribed diet either — if your doctor or dietitian has given you specific sodium, potassium or protein targets, send them to us and we will tell you honestly whether the plan meets them. And it is not built for very large appetites: at 1,200–1,500 calories a day it is a complete day of food for most people, but athletes and anyone with high energy needs will want to add to it.
If low sodium is not what you are after and you simply want good food you do not have to cook, our Fresh 2 U comfort-food plan is the same idea at a more moderate 1,500–2,000 mg a day.
Plant-based, or with fish and chicken?
The plan is primarily plant-based. Breakfasts and lunches are plant-based across the board; for dinners you choose. Plant-based only is the lowest-sodium and lowest-cost version. You can add oven-roasted fish, lean chicken, or a mix of both.
What it costs
| Plan | Days | Dinner protein | One-time | Subscribe & save |
|---|---|---|---|---|
| 3-Day Plant Based | 3 | Plant-based | $74.99 | $67.49 |
| 3-Day Fish & Lean Chicken | 3 | Mixed | $89.99 | $80.99 |
| 3-Day All Lean Chicken | 3 | Chicken | $94.99 | $85.49 |
| 4-Day Plant Based | 4 | Plant-based | $99.99 | $89.99 |
| 4-Day All Lean Chicken | 4 | Chicken | $124.99 | $112.49 |
| 4-Day Fish & Lean Chicken | 4 | Mixed | $129.99 | $116.99 |
Every plan covers breakfast, lunch and dinner for the days you choose. Subscribing takes 10% off and repeats weekly; you can pause, skip or stop whenever you like. Delivery is free on orders over $50.
Who cooks your food
White Oak Gourmet has been run by Thomas and Lori Leavitt for more than twenty years, starting as a catering and personal chef business. Chef Tom trained in classic French technique, which is why the food is built the way it is — stock reduced rather than thickened, vegetables cooked until they taste of something, seasoning layered rather than dumped in at the end.
That training is also why a low-sodium menu is possible at all. Classical technique is largely about extracting flavour from ingredients rather than adding it from a jar, and it is the difference between low-sodium food that tastes deliberate and low-sodium food that tastes like something has been taken away.
Where we deliver
Across Chicago's northwest suburbs, the North Shore and Lake County, with collection in Long Grove, Lake Zurich and Chicago's Rogers Park. Plan deliveries go out Monday and Friday. Check the delivery days, cut-offs and pickup locations.
Questions about the anti-inflammatory plan
Is this plan low sodium?
Yes. Daily sodium stays between 1,200 and 1,500 mg across all three meals — at or below the American Heart Association's ideal limit, and well under the 2,300 mg FDA Daily Value. Flavour comes from herbs, spices and fresh ingredients instead.
How many calories will I get?
Between 1,200 and 1,500 a day. That is a complete day of food for most people, and light for anyone with high energy needs.
Is this a weight-loss plan?
No. It supports balanced nutrition and portion control, and many customers do lose weight, but the goal is the way of eating rather than the number on the scale.
Are the meals fully plant-based?
Primarily. Breakfasts and lunches are plant-based; for dinners you can choose plant-based only, or add fish or lean chicken.
Are the meals fresh or frozen?
Fresh. All meals are prepared fresh and delivered locally twice weekly. We do not freeze or ship meals.
How long do the meals last?
They are designed to be eaten within a few days of delivery and carry best-by dates on the packages. Monday and Friday deliveries are timed so nothing sits in your fridge for long.
Can the plan work alongside a condition my doctor is treating?
The plan is food, not medical treatment. If you have been given specific targets for sodium, potassium or protein, send them to us and we will tell you plainly whether the plan meets them. Talk to your doctor or dietitian before changing how you eat around a diagnosed condition.
Do I have to subscribe?
No. Every plan is available as a one-time order. Subscribing takes 10% off and repeats weekly, and you can pause or skip any week.
See this week's menu and choose your plan → the Anti-Inflammatory Low Sodium Meal Plan. Or call 847-754-0708 with a question first.
This plan is designed to support a balanced, lower-sodium way of eating. It is not intended to diagnose, treat, cure or prevent any medical condition. If you are managing a diagnosed condition or following a prescribed diet, speak to your doctor or a registered dietitian before making changes.