Struggling with migraines and not sure where to start? This 14-day nutrition plan is designed to help you reduce the frequency and intensity of your migraines—naturally and effectively.

This mobile-optimized, fillable PDF includes:

✅ A list of common migraine food triggers to avoid
✅ A curated list of anti-inflammatory, brain-supportive foods
✅ Two weeks of sample meal plans (breakfast, lunch, snack, dinner)
✅ A grocery shopping list to simplify prep
✅ A daily symptom tracker to log food, hydration, sleep, and migraine severity

Created by the dietitians at Compass Nutrition, this guide is based on real clinical strategies that support clients navigating migraines every day.