In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsFoods to EatWeek 1 Meal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7Week 2 Meal Prep TipsDay 8Day 9Day 10Day 11Day 12Day 13Day 14Week 3 Meal Prep TipsDay 15Day 16Day 17Day 18Day 19Day 20Day 21Week 4 Meal Prep TipsDay 22Day 23Day 24Day 25Day 26Day 27Day 28Day 29Day 30
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
Foods to Eat
Week 1 Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Week 2 Meal Prep Tips
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Week 3 Meal Prep Tips
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Week 4 Meal Prep Tips
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Day 29
Day 30
Chronic inflammationcan be a culprit behind many chronic diseases, including heart disease, cancer, diabetes and arthritis.Certain foods may increase inflammationlevels in our bodies, including sugar, refined carbohydrates, highly processed foods, artificial sweeteners, processed meats, trans fats and alcohol. Eating too few omega-3s and too manyomega-6smay also negatively influence inflammation levels.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’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.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’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.
In this 30-day meal plan, we incorporated the principles of an anti-inflammatory diet while including fewer carbohydrates to help you meet your health goals. Reducing the carbohydrate intake allows us to include a higher proportion of healthy fats from nuts, seeds, olive oil and avocados—staples of the anti-inflammatory diet—while still staying within the calorie goal.
Because carrying extra weight mayincrease inflammation, we capped the calories at 1,500 a day, which is a calorie level most people will lose weight following. It’s important to note that healthy weight loss is gradual weight loss—about 1 to 2 pounds per week—so if you’re feeling hungry at 1,500 calories, bump it up until you feel satisfied and slowly taper down to fewer calories over the next few months.
If you’re struggling with inflammation and don’t desire weight loss, this plan can certainly still work for you. Choose just one day to try or do the whole 30 days—either way, your body will benefit from these delicious, low-carb anti-inflammatory meals.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.
Frequently Asked QuestionsWe 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.
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.
Carolyn A. Hodges, R.D.
Low-Carb Anti-Inflammatory Foods List
The 10 Best Anti-Inflammatory Foods for Weight Loss
Carolyn A. Hodges, M.S., RD
How to Meal-Prep Your Week of Meals
Breakfast (339 calories)
A.M. Snack (241 calories)
Lunch (360 calories)
P.M. Snack (131 calories)
Dinner (421 calories)
Daily Totals:1,493 calories, 63 g protein, 101 g carbohydrates, 33 g fiber, 101 g fat, 1,393 mg sodium
To Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieat breakfast, increase to 1/3 cup almonds at A.M. snack and add 1/3 cup dried walnut halves to P.M. snack.
Breakfast (332 calories)
A.M. Snack (305 calories)
Lunch (380 calories)
P.M. Snack (62 calories)
Dinner (408 calories)
Daily Totals:1,485 calories, 83 g protein, 141 g carbohydrates, 30 g fiber, 66 g fat, 1,370 mg sodium
To Make it 2,000 Calories:Increase to 4 Tbsp. peanut butter at A.M. snack, add 1 plum to lunch and add 1/3 cup dry-roasted unsalted almonds at P.M. snack.
Meal-Prep Tip:Double theBasic Quinoarecipe to have leftovers with dinner tomorrow.
A.M. Snack (206 calories)
P.M. Snack (198 calories)
Dinner (400 calories)
Daily Totals:1,516 calories, 103 g protein, 138 g carbohydrates, 31 g fiber, 63 g fat, 1,372 mg sodium
To Make it 2,000 Calories:Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 large pear to A.M. snack.
Dinner (459 calories)
Daily Totals:1,508 calories, 69 g protein, 107 g carbohydrates, 35 g fiber, 96 g fat, 1,423 mg sodium
Breakfast (304 calories)
A.M. Snack (62 calories)
P.M. Snack (270 calories)
Dinner (411 calories)
Daily Totals:1,488 calories, 95 g protein, 113 g carbohydrates, 34 g fiber, 76 g fat, 1,296 mg sodium
To Make it 2,000 Calories:Increase to 1/3 cup blueberries at breakfast, add 1/3 cup dried walnut halves to A.M. snack, increase to 1/3 cup almonds at P.M. snack and add 1 servingCucumber & Avocado Saladto dinner.
A.M. Snack (131 calories)
Lunch (324 calories)
P.M. Snack (268 calories)
Dinner (453 calories)
Daily Totals:1,479 calories, 77 g protein, 120 g carbohydrates, 35 g fiber, 85 g fat, 1,172 mg sodium
To Make it 2,000 Calories:Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter at breakfast and add 1/4 cup dried walnut halves to A.M. snack.
Dinner (414 calories)
Daily Totals:1,477 calories, 80 g protein, 96 g carbohydrates, 37 g fiber, 94 g fat, 1,631 mg sodium
To Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 1/3 cup dry-roasted unsalted almonds to A.M. snack.
A.M. Snack (64 calories)
Lunch (325 calories)
P.M. Snack (410 calories)
Daily Totals:1,503 calories, 90 g protein, 124 g carbohydrates, 33 g fiber, 71 g fat, 1,470 mg sodium
To Make it 2,000 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Breakfast (267 calories)
A.M. Snack (268 calories)
Lunch (370 calories)
P.M. Snack (135 calories)
Dinner (474 calories)
Daily Totals:1,513 calories, 70 g protein, 123 g carbohydrates, 32 g fiber, 89 g fat, 1,868 mg sodium
To Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 1/3 cup almonds at A.M. snack and change the P.M. snack to 2 clementines with 1/3 cup dried walnut halves.
P.M. Snack (225 calories)
Dinner (419 calories)
Daily Totals:1,487 calories, 70 g protein, 107 g carbohydrates, 31 g fiber, 94 g fat, 1,415 mg sodium
To Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 1/3 cup almonds at A.M. snack, increase to 1/3 cup dried walnut halves at P.M. snack and increase to 2 servings guacamole at dinner.
A.M. Snack (337 calories)
P.M. Snack (119 calories)
Dinner (430 calories)
Daily Totals:1,523 calories, 74 g protein, 119 g carbohydrates, 31 g fiber, 90 g fat, 1,614 mg sodium
To Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and 1/3 cup dried walnut halves to P.M. snack.
A.M. Snack (187 calories)
Dinner (534 calories)
Daily Totals:1,488 calories, 66 g protein, 135 g carbohydrates, 33 g fiber, 83 fat, 1,893 mg sodium
A.M. Snack (178 calories)
Lunch (312 calories)
P.M. Snack (194 calories)
Dinner (502 calories)
Daily Totals:1,490 calories, 71 g protein, 118 g carbohydrates, 33 g fiber, 91 g fat, 1,154 mg sodium
To Make it 2,000 Calories:Increase to 1/3 cup almonds at A.M. snack, add 3 Tbsp. natural peanut butter to go with the apple at lunch and increase to 1/3 cup dried walnut halves at P.M. snack.
Dinner (479 calories)
Daily Totals:1,494 calories, 96 g protein, 130 g carbohydrates, 33 g fiber, 73 g fat, 1,224 mg sodium
To Make it 2,000 Calories:Add 1/4 cup dry-roasted unsalted almonds at A.M. snack and add 3 Tbsp. natural peanut butter to go along with the apple at lunch.
Dinner (424 calories)
Daily Totals:1,489 calories, 76 g protein, 121 g carbohydrates, 32 g fiber, 85 g fat, 898 mg sodium
To Make it 2,000 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, add 1 medium orange to lunch and add 1 servingEverything Bagel Avocado Toastto dinner.
Breakfast (268 calories)
A.M. Snack (293 calories)
Lunch (369 calories)
P.M. Snack (105 calories)
Dinner (477 calories)
Daily Totals:1,512 calories, 74 g protein, 139 g carbohydrates, 31 g fiber, 78 g fat, 1,350 mg sodium
To Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 1/4 cup walnut halves at P.M. snack and add 1 servingCucumber & Avocado Saladto dinner.
Daily Totals:1,509 calories, 72 g protein, 140 g carbohydrates, 36 g fiber, 81 g fat, 1,538 mg sodium
To Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 1/3 cup almonds at the A.M. snack and add 1 medium apple plus increase to 1/3 cup dried walnut halves at P.M. snack.
Dinner (412 calories)
Daily Totals:1,480 calories, 69 g protein, 106 g carbohydrates, 32 g fiber, 95 g fat, 1,101 mg sodium
To Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 1/3 cup almonds and add 1 clementine to A.M. snack plus add 1 servingEverything Bagel Avocado Toastto dinner.
P.M. Snack (95 calories)
Dinner (543 calories)
Daily Totals:1,480 calories, 65 g protein, 129 g carbohydrates, 34 g fiber, 87 g fat, 1,929 mg sodium
To Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 2 1/2 Tbsp. natural peanut butter to P.M. snack.
A.M. Snack (262 calories)
P.M. Snack (238 calories)
Dinner (432 calories)
Daily Totals:1,512 calories, 71 g protein, 116 g carbohydrates, 30 g fiber, 92 g fat, 1,370 mg sodium
To Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 2 1/2 Tbsp. natural peanut butter to go along with the apple at lunch.
P.M. Snack (170 calories)
Dinner (402 calories)
Daily Totals:1,492 calories, 85 g protein, 110 g carbohydrates, 30 g fiber, 86 g fat, 1,174 mg sodium
To Make it 2,000 Calories:Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/3 cup dry-roasted unsalted almonds and 1 medium orange to P.M. snack.
A.M. Snack (95 calories)
P.M. Snack (206 calories)
Dinner (560 calories)
Daily Totals:1,489 calories, 89 g protein, 117 g carbohydrates, 32 g fiber, 78 g fat, 1,381 mg sodium
To Make it 2,000 Calories:Add 3 Tbsp. natural peanut butter to A.M. snack and add 1 large pear and increase to 1/3 cup almonds at P.M. snack.
Breakfast (298 calories)
Lunch (374 calories)
P.M. Snack (234 calories)
Dinner (481 calories)
Daily Totals:1,484 calories, 69 g protein, 141 g carbohydrates, 32 g fiber, 78 g fat, 1,258 mg sodium
To Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 2 1/2 Tbsp. natural peanut butter to A.M. snack.
A.M. Snack (167 calories)
Dinner (589 calories)
Daily Totals:1,488 calories, 77 g protein, 135 g carbohydrates, 39 g fiber, 78 g fat, 1,785 mg sodium
To Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.
A.M. Snack (116 calories)
Dinner (429 calories)
Daily Totals:1,485 calories, 78 g protein, 138 g carbohydrates, 35 g fiber, 75 g fat, 1,300 mg sodium
To Make it 2,000 Calories:Add 3 Tbsp. natural peanut butter to A.M. snack, 1 large pear to lunch and increase to 1/3 cup dry-roasted unsalted almonds at P.M. snack.
P.M. Snack (340 calories)
Dinner (422 calories)
Daily Totals:1,498 calories, 104 g protein, 100 g carbohydrates, 31 g fiber, 80 g fat, 1,686 mg sodium
Lunch (355 calories)
P.M. Snack (293 calories)
Daily Totals:1,494 calories, 91 g protein, 111 g carbohydrates, 35 g fiber, 83 g fat, 1,112 mg sodium
To Make it 2,000 Calories:Increase to 1/2 cup blueberries at breakfast, add 1/3 cup dry-roasted unsalted almonds to A.M. snack and 1 servingCucumber & Avocado Saladto dinner.
P.M. Snack (305 calories)
Daily Totals:1,496 calories, 91 g protein, 139 g carbohydrates, 37 g fiber, 71 g fat, 1,068 mg sodium
To Make it 2,000 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and 1 servingGuacamole Chopped Saladto dinner.
P.M. Snack (166 calories)
Dinner (484 calories)
Daily Totals:1,514 calories, 84 g protein, 117 g carbohydrates, 31 g fiber, 84 g fat, 1,340 mg sodium
To Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, 1 medium apple to A.M. snack and 3 Tbsp. chopped walnuts to P.M. snack.
A.M. Snack (182 calories)
Dinner (447 calories)
Daily Totals:1,514 calories, 80 g protein, 109 g carbohydrates, 35 g fiber, 90 g fat, 1,373 mg sodium
To Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 3 Tbsp. chopped walnuts to A.M. snack and add 1 large pear to lunch.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
