In This ArticleView AllIn This ArticleWhy This PlanWeek 1Week 2Week 3Week 4Week 5FAQsFoods to Focus On
In This ArticleView All
View All
In This Article
Why This Plan
Week 1
Week 2
Week 3
Week 4
Week 5
FAQs
Foods to Focus On
If you want to follow an anti-inflammatory diet but don’t know where to start, this meal plan is for you. With delicious and easy recipes and three different calorie levels to choose from, you can adjust it to your personal needs and preferences.
Growing research has linked long-term, chronic inflammation to numerous health conditions, including diabetes, heart disease and arthritis.While genetics plays a role in many of these conditions, increasingfoods shown to reduce inflammationand living a healthy lifestyle—like not smoking, getting plenty of quality sleep, reducing stress and exercising regularly—all play a role in reducing inflammation.
Theanti-inflammatory dietemphasizes large amounts of antioxidant-rich produce, like berries and dark leafy greens, plus a relatively high intake of healthy fats and seafood, such as salmon and nuts—all of which may be helpful in removing inflammatory triggers.
Carolyn A. Hodges, R.D.
Why This Meal Plan Is Great for You
In this 30-day meal plan, we map out a month of delicious meals and snacks with natural anti-inflammatory foods to help your body. We capped the calories at 1,500 calories a day, a level at which most people will lose weight, about 1 to 2 pounds per week. If 1,500 calories leave you feeling hungry, try increasing to the 2,000-calorie modification. If you are aiming to gain weight and find the 2,000-calorie modification insufficient, try increasing your intake of the healthy foods in the meal plan until you find a balance that allows for steady progress toward your goals.
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.
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (310 calories)
A.M. Snack (206 calories)
Lunch (360 calories)
P.M. Snack (194 calories)
Dinner (422 calories)
Daily Totals:1,493 calories, 64 g protein, 135 g carbohydrates, 37 g fiber, 85 g fat, 989 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 servingEverything Bagel Avocado Toastto lunch.
Day 2
A.M. Snack (164 calories)
Lunch (437 calories)
P.M. Snack (95 calories)
Dinner (519 calories)
Daily Totals:1,524 calories, 60 g protein, 199 g carbohydrates, 39 g fiber, 59 g fat, 910 mg sodium
To Make It 2,000 Calories:Add 1 large pear and increase to ⅓ cup walnuts at A.M. snack and add 3 Tbsp. natural peanut butter to P.M. snack.
Day 3
Breakfast (361 calories)
A.M. Snack (140 calories)
Lunch (400 calories)
P.M. Snack (164 calories)
Dinner (428 calories)
Daily Totals:1,493 calories, 58 g protein, 172 g carbohydrates, 39 g fiber, 71 g fat, 1,410 mg sodium
To Make It 2,000 Calories:Add 3 Tbsp. slivered almonds to A.M. snack, add 1 large pear and increase to 20 walnut halves at P.M. snack, plus add 1 servingEverything Bagel Avocado Toastto dinner.
Day 4
A.M. Snack (30 calories)
Dinner (523 calories)
Daily Totals:1.479 calories, 54 g protein, 166 g carbohydrates, 35 g fiber, 72 g fat, 1,126 mg sodium
To Make It 2,000 Calories:Add 25 unsalted dry-roasted almonds to A.M. snack and add 1 avocado, sliced, to dinner.
Day 5
Dinner (415 calories)
Daily Totals:1,480 calories, 57 g protein, 183 g carbohydrate, 45 g fiber, 65 g fat, 1,181 mg sodium
To Make It 2,000 Calories:Add 3 Tbsp. slivered almonds to A.M. snack, add 1 large pear and increase to 20 walnut halves at P.M. snack, and add 1 servingEverything Bagel Avocado Toastto dinner.
Day 6
Lunch (417 calories)
P.M. Snack (139 calories)
Dinner (471 calories)
Daily Totals:1,477 calories, 65 g protein, 174 g carbohydrates, 38 g fiber, 63 g fat, 1,159 mg sodium
To Make It 2,000 Calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 3 Tbsp. slivered almonds to A.M. snack, and add 1 medium apple and increase to 30 almonds at P.M. snack.
Day 7
P.M. Snack (130 calories)
Dinner (429 calories)
Daily Totals:1,494 calories, 71 g protein, 164 g carbohydrates, 41 g fiber, 70 g fat, 1,098 mg sodium
To Make It 2,000 Calories:Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add ¼ cup walnuts to P.M. snack.
Day 8
Breakfast (296 calories)
A.M. Snack (305 calories)
Lunch (325 calories)
P.M. Snack (131 calories)
Dinner (447 calories)
Daily Totals:1,503 calories, 82 g protein, 136 g carbohydrates, 38 g fiber, 70 g fat, 1,742 mg sodium
To Make It 2,000 Calories:Add 1 servingEverything Bagel Avocado Toastand 1 plum to lunch and add ⅓ cup unsalted dry-roasted almonds to P.M. snack.
Day 9
Breakfast (360 calories)
A.M. Snack (95 calories)
Lunch (393 calories)
P.M. Snack (206 calories)
Dinner (434 calories)
Daily Totals:1,488 calories, 58 g protein, 134 g carbohydrates, 33 g fiber, 87 g fat, 1,072 mg sodium
To Make It 2,000 Calories:Add 3 Tbsp. natural peanut butter to A.M. snack, add 1 medium orange to lunch, and add 1 large pear to P.M. snack.
Day 10
Dinner (492 calories)
Daily Totals:1,515 calories, 65 g protein, 155 g carbohydrates, 41 g fiber, 78 g fat, 1,198 mg sodium
To Make It 2,000 Calories:Add 3 Tbsp. chopped walnuts to A.M. snack, add 1 medium orange to lunch and add ⅓ cup unsalted dry-roasted almonds to P.M. snack.
Day 11
A.M. Snack (131 calories)
Dinner (402 calories)
Daily Totals:1,492 calories, 79 g protein, 136 g carbohydrates, 35 g fiber, 75 g fat, 1,173 mg sodium
To Make It 2,000 Calories:Add ⅓ cup walnuts to A.M. snack, add 1 medium apple to P.M. snack, and add 1 servingEverything Bagel Avocado Toastto dinner.
Day 12
Breakfast (290 calories)
P.M. Snack (225 calories)
Dinner (466 calories)
Daily Totals: 1,505 calories, 72 g protein, 175 g carbohydrates, 31 g fiber, 59 g fat, 1,416 mg sodium
To Make It 2,000 Calories:Increase to 2 servingsSprouted-Grain Toast with Peanut Butter & Bananaat breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.
Day 13
A.M. Snack (166 calories)
Dinner (481 calories)
Daily Totals:1,503 calories, 70 g protein, 134 g carbohydrates, 32 g fiber, 83 g fat, 894 mg sodium
To Make It 2,000 Calories:Increase to 2 servingsSprouted-Grain Toast with Peanut Butter & Bananaat breakfast and add ¼ cup walnuts to A.M. snack.
Day 14
A.M. Snack (186 calories)
P.M. Snack (216 calories)
Dinner (421 calories)
Daily Totals:1,478 calories, 76 g protein, 105 g carbohydrates, 32 g fiber, 90 g fat, 1,677 mg sodium
To Make It 2,000 Calories:Add ⅓ cup unsalted dry-roasted almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Day 15
Lunch (387 calories)
Dinner (473 calories)
Daily Totals:1,488 calories, 66 g protein, 157 g carbohydrates, 35 g fiber, 71 g fat, 1,370 mg sodium
To Make It 2,000 Calories:Increase to 2 servingsSprouted-Grain Toast with Peanut Butter & Bananaand add ⅓ cup walnuts to A.M. snack.
Day 16
Breakfast (291 calories)
Lunch (337 calories)
P.M. Snack (187 calories)
Dinner (498 calories)
Meal-Prep Tip:Reserve leftoverChicken, Quinoa & Sweet Potato Casseroleto have for dinner tomorrow.
Daily Totals:1,476 calories, 69 g protein, 151 g carbohydrates, 32 g fiber, 70 g fat, 1,385 mg sodium
To Make It 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 3 Tbsp. slivered almonds to P.M. snack and add ½ avocado, sliced, to dinner.
Day 17
A.M. Snack (187 calories)
Daily Totals:1,519 calories, 73 g protein, 155 g carbohydrates, 35 g fiber, 72 g fat, 1,385 mg sodium
To Make It 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 2 Tbsp. slivered almonds to P.M. snack and add ½ avocado, sliced, to dinner.
Day 18
Dinner (599 calories)
Daily Totals:1,521 calories, 52 g protein, 208 g carbohydrates, 38 g fiber, 61 g fat, 1,483 mg sodium
To Make It 2,000 Calories:Add ⅓ cup unsalted dry-roasted almonds to A.M. snack, 1 medium orange to lunch and 1 large pear to P.M. snack.
Day 19
Daily Totals:1,498 calories, 54 g protein, 145 g carbohydrates, 41 g fiber, 84 g fat, 1,407 mg sodium
To Make It 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 1 large apple to lunch, and add 1 large pear to P.M. snack.
Day 20
A.M. Snack (228 calories)
Lunch (351 calories)
Dinner (504 calories)
Daily Totals:1,505 calories, 71 g protein, 170 g carbohydrates, 40 g fiber, 67 g fat, 1,554 mg sodium
To Make It 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 1 clementine to lunch, and ⅓ cup walnuts to P.M. snack.
Day 21
A.M. Snack (262 calories)
Dinner (482)
Daily Totals:1,479 calories, 58 g protein, 178 g carbohydrates, 30 g fiber, 66 g fat, 972 mg sodium
To Make It 2,000 Calories:Increase to 2 servingsSprouted-Grain Toast with Peanut Butter & Bananaat breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.
Day 22
A.M. Snack (182 calories)
Dinner (480 calories)
Daily Totals:1,483 calories, 78 g protein, 118 g carbohydrates, 35 g fiber, 82 g fat, 1,993 mg sodium
To Make It 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and increase to ⅓ cup almonds plus add 1 large pear to P.M. snack.
Day 23
Breakfast (339 calories)
A.M. Snack (260 calories)
Lunch (381 calories)
Daily Totals:1,508 calories, 70 g protein, 163 g carbohydrates, 39 g fiber, 72 g fat, 822 mg sodium
To Make It 2,000 Calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.
Day 24
A.M. Snack (62 calories)
Daily Totals:1,506 calories, 75 g protein, 139 g carbohydrates, 34 g fiber, 77 g fat, 1,071 mg sodium
To Make It 2,000 Calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 16 walnut halves to A.M. snack.
Day 25
Dinner (555 Calories)
Daily Totals:1,500 calories, 71 g protein, 183 g carbohydrates, 43 g fiber, 62 g fat, 1,109 mg sodium
To Make It 2,000 Calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.
Day 26
Dinner (495 calories)
Daily Totals:1,481 calories, 58 g protein, 161 g carbohydrates, 40 g fiber, 75 g fat, 1,198 mg sodium
To Make It 2,000 Calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 27
Lunch (323 calories)
P.M. Snack (221 calories)
Daily Totals:1,490 calories, 95 g protein, 125 g carbohydrates, 33 g fiber, 75 g fat, 1,123 mg sodium
To Make It 2,000 Calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast plus increase to ⅓ cup almonds and add 1 large pear to A.M. snack.
Day 28
P.M. Snack (236 calories)
Dinner (414 calories)
Meal-Prep Tip:Reserve 2 servingsChicken, Arugula & Butternut Squash Salad with Brussels Sproutsto have for lunch on Days 29 and 30.
Daily Totals:1,475 calories, 74 g protein, 119 g carbohydrates, 36 g fiber, 86 g fat, 1,427 mg sodium
To Make It 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 1 medium apple to A.M. snack and increase to ⅓ cup walnuts at P.M. snack.
Day 29
Lunch (373 calories)
Daily Totals:1,512 calories, 84 g protein, 150 g carbohydrates, 39 g fiber, 73 g fat, 1,146 mg sodium
To Make It 2,000 Calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, add 1 large pear to A.M. snack, and increase to 3 Tbsp. slivered almonds at P.M. snack.
Day 30
Lunch (373)
Daily Totals:1,488 calories, 54 g protein, 169 g carbohydrates, 45 g fiber, 76 g fat, 949 mg sodium
Frequently Asked QuestionsOf course! We include a wide variety of meals. If there’s one you don’t like, feel free to repeat another option in this plan or browse more of ouranti-inflammatory recipesfor additional inspiration.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.Yes, if you prefer to eat the same breakfast or lunch every day, go for it! All of these recipes were chosen with anti-inflammatory properties in mind. If you’re closely monitoring calories, protein, fiber or other nutrients, you may need to adjust a snack or two.
Frequently Asked Questions
Of course! We include a wide variety of meals. If there’s one you don’t like, feel free to repeat another option in this plan or browse more of ouranti-inflammatory recipesfor additional inspiration.
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.
Yes, if you prefer to eat the same breakfast or lunch every day, go for it! All of these recipes were chosen with anti-inflammatory properties in mind. If you’re closely monitoring calories, protein, fiber or other nutrients, you may need to adjust a snack or two.
Anti-Inflammatory Foods to Focus On
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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’smeal 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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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.Furman, D., Campisi, J., Verdin, E.et al.Chronic inflammation in the etiology of disease across the life span.Nat Med.2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0Pahwa R, Amandeep Goyal A, Jialal I.Chronic Inflammation. In:StatPearls. StatPearls Publishing; 2023.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.Furman, D., Campisi, J., Verdin, E.et al.Chronic inflammation in the etiology of disease across the life span.Nat Med.2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0Pahwa R, Amandeep Goyal A, Jialal I.Chronic Inflammation. In:StatPearls. StatPearls Publishing; 2023.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.
Furman, D., Campisi, J., Verdin, E.et al.Chronic inflammation in the etiology of disease across the life span.Nat Med.2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0Pahwa R, Amandeep Goyal A, Jialal I.Chronic Inflammation. In:StatPearls. StatPearls Publishing; 2023.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Furman, D., Campisi, J., Verdin, E.et al.Chronic inflammation in the etiology of disease across the life span.Nat Med.2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0
Pahwa R, Amandeep Goyal A, Jialal I.Chronic Inflammation. In:StatPearls. StatPearls Publishing; 2023.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
