30-Day High-Protein, High-Fiber Anti-Inflammatory Meal Plan

In this 30-day high-protein, high-fiber anti-inflammatory plan, you’ll find a month of high-fiber fruits and vegetables, whole grains and legumes as well as a variety of protein-rich foods, like fish, poultry, legumes and eggs. In addition to their other health benefits, both protein and fiber can promote satiety and help you feel full throughout the day. To help quell inflammation, we followed the principles of the ant-inflammatory diet. Similar to the Mediterranean diet, the anti-inflammatory diet emphasizes a wide intake of plants, an array of protein sources and plenty of healthy fats, like avocado, fatty fish and olive oil, while limiting refined grains, added sugar and processed meats. Unchecked chronic inflammation can increase the risk of many health conditions, including type 2 diabetes and heart disease. To make this plan work for many people, we include three different calorie levels to choose from and meal-prep tips at the beginning of each week. 

Week 1

Day 1

Breakfast (388 calories)

A.M. Snack (281 calories)

Lunch (540 calories)

P.M. Snack (163 calories)

• ½ cup edamame, in pods
• ¾ cup blueberries

Dinner (421 calories)

Daily Totals: 1,793 calories, 83g fat, 111g protein, 154g carbohydrate, 35g fiber, 2,167mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Omit blueberries at P.M. snack and add 1 serving No-Added-Sugar Cherry Crumble as an evening snack.

Day 2

Breakfast (478 calories)

A.M. Snack (195 calories)

Lunch (506 calories)

P.M. Snack (197 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries

Dinner (427 calories)

Daily Totals: 1,800 calories, 80g fat, 107g protein, 173g carbohydrate, 47g fiber, 1,870mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit blackberries at P.M. snack.

Make it 2,000 calories: Reduce to ⅔ cup yogurt at P.M. snack and add 1 serving No-Added-Sugar Cherry Crumble as an evening snack.

Day 3

Breakfast (478 calories)

A.M. Snack (195 calories)

Lunch (506 calories)

P.M. Snack (244 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 1 Tbsp. chopped walnuts

Dinner (380 calories)

Daily Totals: 1,801 calories, 84g fat, 109g protein, 156g carbohydrate, 41g fiber, 2,231mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 cup low-fat plain kefir and omit P.M. snack.

Make it 2,000 calories: Omit walnuts at P.M. snack and add 1 serving No-Added-Sugar Cherry Crumble as an evening snack.

Day 4

Breakfast (478 calories)

A.M. Snack (195 calories)

Lunch (506 calories)

P.M. Snack (97 calories)

Dinner (502 calories)

Daily Totals: 1,776 calories, 77g fat, 90g protein, 189g carbohydrate, 45g fiber, 2,134mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snacks.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 5

Breakfast (534 calories)

A.M. Snack (101 calories)

Lunch (506 calories)

P.M. Snack (97 calories)

Dinner (657 calories)

Daily Totals: 1,788 calories, 86g fat, 82g protein, 193g carbohydrate, 45g fiber, 2,133mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 6

Breakfast (534 calories)

A.M. Snack (276 calories)

Lunch (416 calories)

P.M. Snack (62 calories)

Dinner (509 calories)

Daily Totals: 1,797 calories, 84g fat, 82g protein, 198g carbohydrate, 45g fiber, 2,133mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner.

Day 7

Breakfast (388 calories)

A.M. Snack (63 calories)

Lunch (416 calories)

P.M. Snack (244 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 1 Tbsp. chopped walnuts

Dinner (674 calories)

Daily Totals: 1,786 calories, 77g fat, 83g protein, 202g carbohydrate, 36g fiber, 1,909mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snacks.

Make it 2,000 calories: Add 1 medium apple to lunch and increase to 3 Tbsp. chopped walnuts at P.M. snack.

Week 2

Day 8

Breakfast (410 calories)

A.M. Snack (205 calories)

Lunch (540 calories)

P.M. Snack (195 calories)

Dinner (473 calories)

Daily Totals: 1,822 calories, 82g fat, 98g protein, 172g carbohydrate, 33g fiber, 1,784mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.

Make it 2,000 calories: Add 1 medium orange to lunch and add 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette to dinner.

Day 9

Breakfast (534 calories)

A.M. Snack (205 calories)

Lunch (469 calories)

P.M. Snack (101 calories)

Dinner (479 calories)

Daily Totals: 1,786 calories, 81g fat, 88g protein, 185g carbohydrate, 36g fiber, 2,265mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snacks.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 10

Breakfast (410 calories)

A.M. Snack (205 calories)

Lunch (469 calories)

P.M. Snack (136 calories)

Dinner (584 calories)

Daily Totals: 1,804 calories, 84g fat, 107g protein, 171g carbohydrate, 30g fiber, 1,827mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers at P.M. snack.

Make it 2,000 calories: Add 1 serving Avocado Toast to dinner.

Day 11

Breakfast (534 calories)

A.M. Snack (95 calories)

Lunch (469 calories)

P.M. Snack (115 calories)

• ½ cup low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Dinner (610 calories)

Daily Totals: 1,822 calories, 88g fat, 97g protein, 169g carbohydrate, 37g fiber, 22,17mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie, change A.M. snack to 1 medium orange and omit P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.

Day 12

Breakfast (410 calories)

A.M. Snack (276 calories)

Lunch (469 calories)

P.M. Snack (24 calories)

Dinner (638 calories)

Daily Totals: 1,819 calories, 84g fat, 86g protein, 196g carbohydrate, 38g fiber, 1,591mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snacks.

Make it 2,000 calories: Add 1 clementine to lunch and add ¼ cup hummus to P.M. snack.

Day 13

Breakfast (451 calories)

A.M. Snack (205 calories)

Lunch (390 calories)

P.M. Snack (276 calories)

Dinner (485 calories)

Daily Totals: 1,805 calories, 79g fat, 97g protein, 193g carbohydrate, 36g fiber, 1,691mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 14

Breakfast (365 calories)

A.M. Snack (205 calories)

Lunch (390 calories)

P.M. Snack (276 calories)

Dinner (433 calories)

Evening Snack (122 calories)

• 3 stalks celery
• 1 Tbsp. natural peanut butter

Daily Totals: 1,788 calories, 70g fat, 84g protein, 222g carbohydrate, 40g fiber, 1,781mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Simple Spinach Salad to dinner.

Week 3

Day 15

Breakfast (534 calories)

A.M. Snack (301 calories)

Lunch (430 calories)

P.M. Snack (95 calories)

Dinner (443 calories)

Daily Totals: 1,803 calories, 73g fat, 83g protein, 224g carbohydrate, 46g fiber, 1,917mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.

Day 16

Breakfast (445 calories)

A.M. Snack (205 calories)

Lunch (485 calories)

P.M. Snack (255 calories)

• ¼ cup unsalted dry-roasted almonds
• ½ cup cherries

Dinner (414 calories)

Daily Totals: 1,802 calories, 87g fat, 95g protein, 177g carbohydrate, 32g fiber, 2,158mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 17

Breakfast (497 calories)

A.M. Snack (205 calories)

Lunch (485 calories)

P.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (448 calories)

Daily Totals: 1,808 calories, 88g fat, 87g protein, 186g carbohydrate, 37g fiber, 2,007mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 18

Breakfast (445 calories)

A.M. Snack (276 calories)

Lunch (485 calories)

P.M. Snack (46 calories)

Dinner (567 calories)

Daily Totals: 1,820 calories, 88g fat, 86g protein, 187g carbohydrate, 32g fiber, 2,177mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snacks.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 19

Breakfast (497 calories)

A.M. Snack (276 calories)

Lunch (485 calories)

P.M. Snack (31 calories)

Dinner (525 calories)

Daily Totals: 1,814 calories, 90g fat, 81g protein, 192g carbohydrate, 40g fiber, 2,281mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snacks.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 20

Breakfast (445 calories)

A.M. Snack (205 calories)

Lunch (472 calories)

P.M. Snack (195 calories)

Dinner (491 calories)

Daily Totals: 1,806 calories, 73g fat, 96g protein, 193g carbohydrate, 42g fiber, 1,933mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add 1 serving Cacio e Pepe Kale Salad to dinner.

Day 21

Breakfast (497 calories)

A.M. Snack (205 calories)

Lunch (472 calories)

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (432 calories)

Daily Totals: 1,810 calories, 80g fat, 99g protein, 194g carbohydrate, 50g fiber, 2,027mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit guacamole at dinner.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Week 4

Day 22

Breakfast (411 calories)

A.M. Snack (206 calories)

Lunch (388 calories)

P.M. Snack (35 calories)

Dinner (782 calories)

Daily Totals: 1,822 calories, 95g fat, 91g protein, 167g carbohydrate, 34g fiber, 1,659mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 23

Breakfast (424 calories)

A.M. Snack (219 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 cup sliced strawberries

Lunch (498 calories)

P.M. Snack (215 calories)

Dinner (436 calories)

Daily Totals: 1,791 calories, 94g fat, 80g protein, 169g carbohydrate, 44g fiber, 1,422mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 large pear.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. chopped walnuts to A.M. snack.

Day 24

Breakfast (462 calories)

A.M. Snack (206 calories)

Lunch (498 calories)

P.M. Snack (215 calories)

Dinner (429 calories)

Daily Totals: 1,810 calories, 102g fat, 82g protein, 154g carbohydrate, 40g fiber, 1,302mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 large pear.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 25

Breakfast (424 calories)

A.M. Snack (192 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup sliced strawberries

Lunch (498 calories)

P.M. Snack (215 calories)

Dinner (493 calories)

Daily Totals: 1,822 calories, 96g fat, 86g protein, 162g carbohydrate, 42g fiber, 1,278mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 Tbsp. chopped walnuts to A.M. snack.

Day 26

Breakfast (424 calories)

A.M. Snack (206 calories)

Lunch (498 calories)

P.M. Snack (163 calories)

Dinner (494 calories)

Daily Totals: 1,785 calories, 94g fat, 83g protein, 165g carbohydrate, 43g fiber, 1,593mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers at P.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.

Day 27

Breakfast (358 calories)

A.M. Snack (206 calories)

Lunch (384 calories)

P.M. Snack (301 calories)

Dinner (447 calories)

Evening Snack (95 calories)

Daily Totals: 1,791 calories, 78g fat, 100g protein, 228g carbohydrate, 46g fiber, 1,280mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.

Day 28

Breakfast (358 calories)

A.M. Snack (206 calories)

Lunch (384 calories)

P.M. Snack (215 calories)

Dinner (553 calories)

Evening Snack (95 calories)

Daily Totals: 1,810 calories, 72g fat, 82g protein, 228g carbohydrate, 46g fiber, 1,280mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.

Week 5

Day 29

Breakfast (411 calories)

A.M. Snack (206 calories)

Lunch (430 calories)

P.M. Snack (301 calories)

Dinner (453 calories)

Daily Totals: 1,801 calories, 91g fat, 92g protein, 179g carbohydrate, 41g fiber, 1,872mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 30

Breakfast (411 calories)

A.M. Snack (206 calories)

Lunch (388 calories)

P.M. Snack (215 calories)

Dinner (565 calories)

Daily Totals: 1,785 calories, 80g fat, 85g protein, 202g carbohydrate, 44g fiber, 1,830mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 large pear.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Health Benefits of this Meal Plan:

• High-Fiber: Each day provides at least 30 grams of fiber, though most days come in higher than that. Fiber is a type of indigestible carbohydrate found in whole grains, fruits, vegetables, nuts, seeds and legumes. A high-fiber diet can reduce the risk of type 2 diabetes, improve heart health, promote gut health and even reduce inflammation., Research has found that both high total fiber intake and a high intake of cereal fibers are linked to reduced inflammation and a lower risk of developing heart disease. Cereal fiber sources include whole grains, like bran, whole wheat and oats.
• High-Protein: Each day provides at least 80 grams of protein from a variety of sources, like legumes, nuts, seeds, dairy, poultry, eggs and fish. Protein can help support a healthy immune system, preserve muscle mass and support bone health. While protein’s impact on inflammation is less clear, there is some research suggesting that protein intake, especially from plant-based protein sources, can help reduce inflammation in older adults.
• Follows the Anti-Inflammatory Diet: This plan follows the principles of the anti-inflammatory diet by including a wide variety of fruits, vegetables, healthy fats, legumes and whole grains while limiting red meat, processed meat, refined grains and added sugar. Research links the anti-inflammatory diet to a reduced risk of type 2 diabetes and heart disease, healthier body weight, improved cognitive function and better gut health.