- This 30-day plan is set at 1,500 calories, with modifications for 2,000 calories.
- Each day provides at least 75 g of protein and 28 g of fiber for satiety.
- This plan prioritizes anti-inflammatory nutrients, such as fiber, healthy fats and antioxidants.
Growing research links chronic inflammation to several health conditions, including type 2 diabetes, heart disease and even some autoimmune conditions, such as rheumatoid arthritis and inflammatory bowel disease. Although it’s too simple to point to chronic inflammation as the only reason these diseases develop (other factors include genetics and the environment), it certainly motivates us to incorporate more anti-inflammatory nutrients into our diets. Foods with inflammation-reducing benefits include antioxidant- and fiber-rich produce, such as berries and dark leafy greens, and foods with unsaturated fat, like salmon, nuts and seeds. This plan includes a month of meals and snacks incorporating the principles of the anti-inflammatory diet—let’s get started.
Week 1
Sara Haas
Day 1
Breakfast (400 calories)
Morning Snack (35 calories)
Lunch (417 calories)
Afternoon Snack (200 calories)
Dinner (460 calories)
Daily Totals: 1,511 calories, 52g fat, 88g protein, 188g carbohydrate, 38g fiber, 1,309mg sodium
Make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, 1 medium apple to P.M. snack and 1 serving Pineapple & Avocado Salad to dinner.
Day 2
Breakfast (364 calories)
Morning Snack (170 calories)
Lunch (432 calories)
Afternoon Snack (139 calories)
- 1 cup blackberries
- 10 unsalted dry-roasted almonds
Dinner (412 calories)
Daily Totals: 1,517 calories, 74g fat, 89g protein, 137g carbohydrate, 38g fiber, 1,961mg sodium
Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and increase to 1/4 cup unsalted dry-roasted almonds at P.M. snack.
Day 3
Breakfast (381 calories)
Morning Snack (131 calories)
Lunch (432 calories)
Afternoon Snack (112 calories)
Dinner (463 calories)
Daily Totals: 1,519 calories, 77g fat, 84g protein, 133g carbohydrate, 39g fiber, 1,607mg sodium
Make it 2,000 calories: Add 1 medium peach to breakfast, 1/4 cup unsalted dry-roasted almonds to A.M. snack, increase to 3 Cranberry-Almond Energy Balls at P.M. snack and add 1/2 an avocado to dinner.
Day 4
Breakfast (381 calories)
Morning Snack (56 calories)
Lunch (432 calories)
Afternoon Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (420 calories)
Daily Totals: 1,495 calories, 72g fat, 92g protein, 128g carbohydrate, 29g fiber, 1,530mg sodium
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, increase to 3 Cranberry-Almond Energy Balls at A.M. snack and add 1 medium apple to P.M. snack.
Day 5
Breakfast (364 calories)
Morning Snack (166 calories)
Lunch (432 calories)
Afternoon Snack (64 calories)
Dinner (474 calories)
Daily Totals: 1,500 calories, 66g fat, 99g protein, 133g carbohydrate, 29g fiber, 2,229mg sodium
Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.
Day 6
Breakfast (381 calories)
Morning Snack (41 calories)
Lunch (417 calories)
Afternoon Snack (151 calories)
- ¾ cup low-fat plain Greek yogurt
- ⅔ cup raspberries
Dinner (505 calories)
Daily Totals: 1,494 calories, 53g fat, 85g protein, 183g carbohydrate, 28g fiber, 1,408mg sodium
Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds at A.M. snack.
Day 7
Breakfast (364 calories)
Morning Snack (187 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- ¼ cup blueberries
Lunch (417 calories)
Afternoon Snack (108 calories)
- 1 large hard-boiled egg
- 1 plum
Dinner (432 calories)
Daily Totals: 1,507 calories, 73g fat, 81g protein, 145g carbohydrate, 30g fiber, 1,937mg sodium
Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds at A.M. snack.
Week 2
Ali Redmond
Day 8
Breakfast (381 calories)
Morning Snack (62 calories)
Lunch (460 calories)
Afternoon Snack (112 calories)
Dinner (486 calories)
Daily Totals: 1,500 calories, 65g fat, 98g protein, 138g carbohydrate, 28g fiber, 1,253mg sodium
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and change A.M. snack to 1/4 cup unsalted dry-roasted almonds.
Day 9
Breakfast (390 calories)
Morning Snack (187 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- ⅓ cup raspberries
Lunch (344 calories)
Afternoon Snack (78 calories)
Dinner (481 calories)
Daily Totals: 1,479 calories, 81g fat, 77g protein, 122g carbohydrate, 28g fiber, 1,603mg sodium
Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds at A.M. snack.
Day 10
Breakfast (364 calories)
Morning Snack (95 calories)
Lunch (344 calories)
Afternoon Snack (170 calories)
Dinner (516 calories)
Daily Totals: 1,487 calories, 63g fat, 83g protein, 154g carbohydrate, 31g fiber, 1,862mg
Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 1 1/2 Tbsp. natural peanut butter to A.M. snack.
Day 11
Breakfast (390 calories)
Morning Snack (182 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- ¼ cup raspberries
Lunch (344 calories)
Afternoon Snack (82 calories)
- ¾ cup low-fat plain kefir
Dinner (518 calories)
Daily Totals: 1,515 calories, 81g fat, 75g protein, 131g carbohydrate, 33g fiber, 1,624mg sodium
Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 serving Basic Green Salad with Vinaigrette to dinner.
Day 12
Breakfast (364 calories)
Morning Snack (182 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- ¼ cup raspberries
Lunch (344 calories)
Afternoon Snack (62 calories)
Dinner (533 calories)
Meal-Prep Tip: Reserve 2 servings Quinoa Salad with Feta, Olives & Tomatoes to have for lunch on Days 13 and 14.
Daily Totals: 1,483 calories, 67g fat, 93g protein, 134g carbohydrate, 32g fiber, 2,067mg sodium
Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.
Day 13
Breakfast (364 calories)
Morning Snack (150 calories)
Lunch (359 calories)
Afternoon Snack (131 calories)
Dinner (498 calories)
Daily Totals: 1,501 calories, 60g fat, 84g protein, 162g carbohydrate, 33g fiber, 1,874mg sodium
Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.
Day 14
Breakfast (381 calories)
Morning Snack (160 calories)
Lunch (359 calories)
Afternoon Snack (172 calories)
- 1 cup low-fat plain kefir
- 1 cup blackberries
Dinner (431 calories)
Daily Totals: 1,502 calories, 67g fat, 78g protein, 156g carbohydrate, 29g fiber, 1,393mg sodium
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.
Week 3
Day 15
Breakfast (287 calories)
Morning Snack (68 calories)
Lunch (534 calories)
Afternoon Snack (200 calories)
Dinner (409 calories)
Daily Totals: 1,498 calories, 79g fat, 83g protein, 122g carbohydrate, 41g fiber, 1,529mg sodium
Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, increase to 1 1/2 cups edamame at P.M. snack and have 1 banana as an evening snack.
Day 16
Breakfast (381 calories)
Morning Snack (68 calories)
Lunch (374 calories)
Afternoon Snack (256 calories)
- 1 cup raspberries
- 25 unsalted dry-roasted almonds
Dinner (445 calories)
Daily Totals: 1,525 calories, 93g fat, 82g protein, 101g carbohydrate, 28g fiber, 1,521mg sodium
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1 serving Everything Bagel Avocado Toast to lunch.
Day 17
Breakfast (400 calories)
Morning Snack (200 calories)
Lunch (374 calories)
Afternoon Snack (142 calories)
Dinner (387 calories)
Daily Totals: 1,503 calories, 52g fat, 98g protein, 166g carbohydrate, 32g fiber, 1,461mg sodium
Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Everything Bagel Avocado Toast to lunch.
Day 18
Breakfast (381 calories)
Morning Snack (178 calories)
Lunch (374 calories)
Afternoon Snack (62 calories)
Dinner (508 calories)
Daily Totals: 1,503 calories, 67g fat, 78g protein, 160g carbohydrate, 32g fiber, 1,475mg sodium
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 30 unsalted dry-roasted almonds to P.M. snack.
Day 19
Breakfast (400 calories)
Morning Snack (81 calories)
Lunch (374 calories)
Afternoon Snack (155 calories)
- 3/4 cup low-fat plain strained yogurt, such as Greek-style
- 1 plum
Dinner (492 calories)
Meal-Prep Tip: Reserve 2 servings Slow-Cooker Black Bean & Brown Rice Stuffed Peppers to have for lunch on Days 20 and 21.
Daily Totals: 1,502 calories, 71g fat, 80g protein, 144g carbohydrate, 30g fiber, 1,864mg sodium
Make it 2,000 calories: Add 1 large pear to breakfast, 1 serving Everything Bagel Avocado Toast to lunch and 1/4 cup unsalted dry-roasted almonds to P.M. snack.
Day 20
Breakfast (400 calories)
Morning Snack (182 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- ¼ cup raspberries
Lunch (342 calories)
Afternoon Snack (30 calories)
Dinner (568 calories)
Daily Totals: 1,521 calories, 53g fat, 82g protein, 190g carbohydrate, 30g fiber, 1,655mg sodium
Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.
Day 21
Breakfast (287 calories)
Morning Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (352 calories)
Afternoon Snack (252 calories)
- 3/4 cup low-fat plain strained yogurt, such as Greek-style
- ½ cup raspberries
- 2 Tbsp. chopped walnuts
Dinner (422 calories)
Daily Totals: 1,519 calories, 72g fat, 88g protein, 142g carbohydrate, 28g fiber, 1,719mg sodium
Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, increase to 3 Tbsp. chopped walnuts at P.M. snack and add 2 cups mixed greens with 1 serving Lemon-Garlic Vinaigrette to dinner.
Week 4
Day 22
Breakfast (381 calories)
Morning Snack (59 calories)
Lunch (402 calories)
Afternoon Snack (125 calories)
Dinner (529 calories)
Daily Totals: 1,495 calories, 51g fat, 95g protein, 176g carbohydrate, 32g fiber, 1,273mg sodium
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup unsalted dry-roasted almonds to A.M. snack.
Day 23
Breakfast (331 calories)
Morning Snack (116 calories)
- 15 unsalted dry-roasted almonds
Lunch (402 calories)
Afternoon Snack (125 calories)
Dinner (522 calories)
Daily Totals: 1,496 calories, 64g fat, 84g protein, 162g carbohydrate, 32g fiber, 1,624mg sodium
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to breakfast, increase to 30 unsalted dry-roasted almonds at A.M. snack and add 1 serving Everything Bagel Avocado Toast to lunch.
Day 24
Breakfast (381 calories)
Morning Snack (110 calories)
- 1 cup low-fat plain kefir
Lunch (402 calories)
Afternoon Snack (30 calories)
Dinner (588 calories)
Daily Totals: 1,512 calories, 53g fat, 84g protein, 188g carbohydrate, 33g fiber, 1,450mg sodium
Make it 2,000 calories: Add 30 unsalted dry-roasted almonds to A.M. snack, add 1 cup edamame, in pods, to P.M. snack and have 1 medium peach as an evening snack.
Day 25
Breakfast (331 calories)
Morning Snack (193 calories)
- 25 unsalted dry-roasted almonds
Lunch (402 calories)
Afternoon Snack (190 calories)
Dinner (398 calories)
Meal-Prep Tip: Make Chopped Salad with Chickpeas, Olives & Feta to have for lunch on Days 26 through 29.
Daily Totals: 1,514 calories, 63g fat, 98g protein, 149g carbohydrate, 31g fiber, 1,583mg sodium
Make it 2,000 calories: Add 2 Tbsp. creamy natural peanut butter to breakfast, add 1 serving Everything Bagel Avocado Toast to lunch and have 1 medium banana as an evening snack.
Day 26
Breakfast (400 calories)
Morning Snack (200 calories)
Lunch (387 calories)
Afternoon Snack (59 calories)
Dinner (441 calories)
Daily Totals: 1,486 calories, 59g fat, 85g protein, 162g carbohydrate, 35g fiber, 1,229mg sodium
Make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to lunch, add 30 unsalted dry-roasted almonds to P.M. snack and have 1 medium banana as an evening snack.
Day 27
Breakfast (331 calories)
Morning Snack (198 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- ½ cup raspberries
Lunch (387 calories)
Afternoon Snack (190 calories)
Dinner (411 calories)
Daily Totals: 1,516 calories, 72g fat, 81g protein, 144g carbohydrate, 29g fiber, 1,666mg sodium
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to breakfast (to eat with apple) and 3 Tbsp. chopped walnuts to A.M. snack.
Day 28
Breakfast (331 calories)
Morning Snack (245 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- ½ cup raspberries
- 1 Tbsp. chopped walnuts
Lunch (387 calories)
Afternoon Snack (125 calories)
Dinner (433 calories)
Daily Totals: 1,522 calories, 65g fat, 88g protein, 156g carbohydrate, 31g fiber, 1,346mg sodium
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to breakfast and 1 serving Guacamole Chopped Salad to dinner.
Week 5
Day 29
Will Dickey
Breakfast (381 calories)
Morning Snack (155 calories)
Lunch (387 calories)
Afternoon Snack (112 calories)
- ½ cup low-fat cottage cheese
- 1 plum
Dinner (477 calories)
Daily Totals: 1,511 calories, 62g fat, 76g protein, 170g carbohydrate, 32g fiber, 1,652mg sodium
Make it 2,000 calories: Add 1 medium peach to breakfast, 1 medium apple to A.M. snack, and 1 serving Guacamole Chopped Salad to dinner and have 1 medium banana as an evening snack.
Day 30
Breakfast (400 calories)
Morning Snack (198 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- ½ cup raspberries
Lunch (351 calories)
Afternoon Snack (95 calories)
Dinner (452 calories)
Daily Totals: 1,495 calories, 46g fat, 83g protein, 198g carbohydrate, 29g fiber, 1,737mg sodium
Make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. creamy natural peanut butter to P.M. snack and have 1 medium pear as an evening snack.
Frequently Asked Questions
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Is it OK to mix and match meals if there’s one I don’t like?Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious anti-inflammatory recipes.
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Can I eat the same breakfast or lunch every day?Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 287 to 400 calories while the lunches span 342 to 460 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
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Why is there not a modification for 1,200 calories?We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
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Which diet is closest to an anti-inflammatory diet?The Mediterranean diet pattern is typically considered an anti-inflammatory diet. It focuses on loading up your plate with a variety of vegetables, fruits, fatty fish, lean proteins, nuts, seeds and legumes.
Health Benefits of an Anti-Inflammatory Diet
An anti-inflammatory diet is one that is full of fruits, vegetables, nuts, seeds, beans, plant-based proteins, fish, spices and herbs. These foods contain vitamins, minerals and phytonutrients that help fight chronic inflammation in the body that can lead to disease. Foods that may contribute to inflammation are added sugars, processed meats and refined grains.
Research has consistently shown that eating foods that can help reduce or not contribute to the inflammatory process in the body can help reduce the risk of developing and accelerating chronic diseases such as cognitive decline, heart disease, type 2 diabetes, obesity and cancer.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
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