In This ArticleView AllIn This ArticleWhy This PlanWeek 1Week 2Week 3Week 4Week 5Meal Prep TipsFAQsFoods to Focus OnHelpful Strategies
In This ArticleView All
View All
In This Article
Why This Plan
Week 1
Week 2
Week 3
Week 4
Week 5
Meal Prep Tips
FAQs
Foods to Focus On
Helpful Strategies
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Photo:Antonis Achilleos
Antonis Achilleos
Reducing inflammation is a high priority on many people’s health to-do lists lately. And for good reason—research links chronic inflammation to a growing number of health issues. In this 30-day meal plan, we map out a month of high-protein anti-inflammatory recipes. Each day provides at least 79 grams of protein, spread throughout the day, to promote stable energy levels and stave off that afternoon energy dip. You’ll also find at least 28 grams of satiating fiber per day—fiber is an important nutrient that has a slew ofhealth benefits, including reducing inflammation. And of, course, no added sugar in this plan.
Why This Meal Plan Is Great for You
Unlike acute inflammation, which is a temporary response to an injury,chronic inflammationis a low-level inflammatory response that can be a catalyst for several health conditions, including diabetes, heart disease, some types of cancers and even dementia. There are a lot of trendy “superfoods” that claim to be a cure-all, but the best strategy for reducing chronic inflammation for most people starts with a nutritious diet. Similar to theMediterranean diet, the anti-inflammatory diet focuses on nutrient-rich foods that may reduce inflammation, such as fatty fish, nuts, seeds and plenty of colorful produce.
Because many people follow meal plans with the goal of weight loss, we set this plan at 1,500 calories per day, which is a level where many people will lose weight. As with all meal plans, this is meant to serve as a framework for a healthy eating routine. Feel free to swap outmealsorsnacksif there’s something else you prefer and modify as needed.
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 Inflammation Ages You—Plus 4 Ways to Reduce “Inflammaging,” According to Dietitians
Day 1
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Breakfast (318 calories)
A.M. Snack (291 calories)
Lunch (333 calories)
P.M. Snack (162 calories)
Dinner (394 calories)
Daily Totals:1,498 calories, 61g fat, 87g protein, 166g carbohydrate, 28g fiber, 1,528mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 2
Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Emily Nabors Hall
Breakfast (357 calories)
A.M. Snack (235 calories)
Lunch (329 calories)
P.M. Snack (95 calories)
Dinner (509 calories)
Daily Totals:1,525 calories, 60g fat, 98g protein, 162g carbohydrate, 29g fiber, 1,975mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 1½ Tbsp. natural peanut butter to P.M. snack.
Day 3
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
A.M. Snack (222 calories)
P.M. Snack (219 calories)
Dinner (437 calories)
Daily Totals:1,525 calories, 64g fat, 94g protein, 155g carbohydrate, 29g fiber, 1,559mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1 servingTraditional Greek Saladto dinner.
Day 4
Breakfast (331 calories)
P.M. Snack (165 calories)
Dinner (375 calories)
Daily Totals:1,491 calories, 72g fat, 90g protein, 136g carbohydrate, 28g fiber, 1,925mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add ¼ cup chopped walnuts to P.M. snack.
Day 5
Stacy Allen
Dinner (391 calories)
Meal-Prep Tip:Reserve two servingsAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for lunch on Days 6 and 7.
Daily Totals:1,493 calories, 53g fat, 98g protein, 172g carbohydrate, 30g fiber, 1,584mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1 servingGuacamole Chopped Saladto dinner.
Day 6
Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
A.M. Snack (271 calories)
Lunch (391 calories)
P.M. Snack (32 calories)
Dinner (476 calories)
Daily Totals:1,501 calories, 71g fat, 80g protein, 144g carbohydrate, 28g fiber, 2,207mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 7
Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
A.M. Snack (62 calories)
Dinner (527 calories)
Daily Totals:1,502 calories, 67g fat, 88g protein, 147g carbohydrate, 28g fiber, 2,046mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.
Day 8
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Breakfast (310 calories)
A.M. Snack (95 calories)
Lunch (361 calories)
Dinner (498 calories)
Daily Totals:1,483 calories, 66g fat, 88g protein, 149g carbohydrate, 28g fiber, 1,862mg sodium
Make it 2,000 calories:Add 2 Tbsp. almond butter to A.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 medium banana as an evening snack.
Day 9
Carolyn Hodges, M.S., RDN
Breakfast (330 calories)
A.M. Snack (211 calories)
Lunch (374 calories)
Dinner (432 calories)
Daily Totals:1,509 calories, 70g fat, 81g protein, 155g carbohydrate, 33g fiber, 1,181mg sodium
Day 10
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell
A.M. Snack (131 calories)
P.M. Snack (177 calories)
Dinner (522 calories)
Daily Totals:1,514 calories, 69g fat, 95g protein, 138g carbohydrate, 28g fiber, 1,089mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 medium banana to lunch and add 1 servingMassaged Kale Saladto dinner.
Day 11
Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless
P.M. Snack (206 calories)
Dinner (516 calories)
Daily Totals:1,521 calories, 69g fat, 87g protein, 148g carbohydrate, 32g fiber, 1,396mg sodium
Make it 2,000 calories:Add 2 Tbsp. almond butter to A.M. snack, add 1 clementine to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Day 12
Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Breakfast (300 calories)
A.M. Snack (219 calories)
Dinner (461 calories)
Evening Snack (62 calories)
Meal-Prep Tip:Reserve two servingsCreamy Green Pea Pesto Pastato have for lunch on Days 13 and 14.
Daily Totals:1,511 calories, 63g fat, 90g protein, 154g carbohydrate, 29g fiber, 1,452mg sodium
Make it 2,000 calories:Add 3 Tbsp. sliced almonds to breakfast and add 1 servingCucumber & Avocado Saladto dinner.
Day 13
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
A.M. Snack (99 calories)
Lunch (461 calories)
P.M. Snack (179 calories)
Dinner (447 calories)
Daily Totals:1,516 calories, 78g fat, 81g protein, 142g carbohydrate, 28g fiber, 1,374mg sodium
Make it 2,000 calories:Add 2 large hard-boiled eggs to breakfast, add 3 Tbsp. sliced almonds to A.M. snack, add 1 medium orange to P.M. snack and add 1 servingMassaged Kale Saladto dinner.
Day 14
P.M. Snack (135 calories)
Dinner (462 calories)
Daily Totals:1,499 calories, 54g fat, 89g protein, 175g carbohydrate, 28g fiber, 1,396mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 1½ cups edamame in pods at P.M. snack and add 1 servingMassaged Kale Saladto dinner.
Day 15
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Breakfast (295 calories)
Lunch (357 calories)
P.M. Snack (241 calories)
Dinner (508 calories)
Daily Totals:1,495 calories, 74g fat, 86g protein, 130g carbohydrate, 29g fiber, 1,499mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 2 Tbsp. almond butter to A.M. snack.
Day 16
Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Claire Spollen
Breakfast (410 calories)
A.M. Snack (119 calories)
Lunch (367 calories)
P.M. Snack (176 calories)
Dinner (427 calories)
Meal-Prep Tip:Reserve leftoverChicken & Quinoa Casseroleto have for dinner tomorrow night.
Daily Totals:1,499 calories, 68g fat, 83g protein, 153g carbohydrate, 32g fiber, 1,371mg sodium
Make it 2,000 calories:Add ¼ cup sliced almonds to A.M. snack, add 1 medium banana to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Day 17
A.M. Snack (155 calories)
P.M. Snack (145 calories)
Daily Totals:1,504 calories, 64g fat, 86g protein, 157g carbohydrate, 28g fiber, 1,698mg sodium
Make it 2,000 calories:Add 1 medium apple to A.M. snack, add 1 servingMassaged Kale Saladto dinner and add 1 servingApple with Cinnamon Almond Butteras an evening snack.
Day 18
A.M. Snack (35 calories)
P.M. Snack (291 calories)
Dinner (421 calories)
Daily Totals:1,524 calories, 63g fat, 82g protein, 175g carbohydrate, 35g fiber, 1,408mg sodium
Make it 2,000 calories:Add 1 large hard-boiled egg to breakfast, change A.M. snack to 1 medium orange and ¼ cup shelled unsalted dry-roasted pistachios and add 1 servingApple with Cinnamon Almond Butteras an evening snack.
Day 19
Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
P.M. Snack (218 calories)
Dinner (415 calories)
Daily Totals:1,515 calories, 69g fat, 94g protein, 140g carbohydrate, 29g fiber, 1,790mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 1 servingEverything Bagel Avocado Toastto lunch.
Day 20
Diana Chistruga
A.M. Snack (218 calories)
Lunch (403 calories)
Dinner (436 calories)
Daily Totals:1,517 calories, 60g fat, 98g protein, 160g carbohydrate, 28g fiber, 1,525mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, add 1 medium apple to lunch and increase to 1¼ cups edamame in pods at P.M. snack.
Day 21
Ali Redmond
P.M. Snack (238 calories)
Dinner (424 calories)
Daily Totals:1,506 calories, 65g fat, 94g protein, 154g carbohydrate, 30g fiber, 1,552mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, add ¼ cup shelled unsalted dry-roasted pistachios to A.M. snack and add 1 plum to lunch.
Day 22
Lunch (360 calories)
P.M. Snack (139 calories)
Dinner (475 calories)
Daily Totals:1,511 calories, 68g fat, 79g protein, 157g carbohydrate, 29g fiber, 1,473mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1 servingCucumber & Avocado Saladto dinner.
Day 23
A.M. Snack (144 calories)
Lunch (336 calories)
Dinner (521 calories)
Meal-Prep Tip:Reserve leftoverPasta alla Normato have for dinner tomorrow night.
Daily Totals:1,512 calories, 58g fat, 83g protein, 177g carbohydrate, 29g fiber, 1,851mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 2 Tbsp. almond butter to the apple at lunch.
Day 24
A.M. Snack (146 calories)
P.M. Snack (183 calories)
Daily Totals:1,503 calories, 48g fat, 79g protein, 201g carbohydrate, 29g fiber, 1,532mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 2 Tbsp. almond butter to the apple at lunch.
Day 25
P.M. Snack (299 calories)
Dinner (473 calories)
Daily Totals:1,502 calories, 49g fat, 104g protein, 176g carbohydrate, 29g fiber, 1,725mg sodium
Day 26
A.M. Snack (179 calories)
P.M. Snack (237 calories)
Daily Totals:1,507 calories, 49g fat, 84g protein, 191g carbohydrate, 29g fiber, 1,424mg sodium
Day 27
Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Lunch (337 calories)
P.M. Snack (120 calories)
Dinner (502 calories)
Evening Snack (95 calories)
Daily Totals:1,516 calories, 57g fat, 102g protein, 157g carbohydrate, 28g fiber, 1,845mg sodium
Day 28
Photographer: Sara Baurley, Food Stylist: Julia Levy, Prop Stylist: Josh Hoggle
Dinner (393 calories)
Daily Totals:1,501 calories, 57g fat, 87g protein, 177g carbohydrate, 29g fiber, 1,319mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack, add 1 servingGuacamole Chopped Saladto dinner and add 1 medium orange as an evening snack.
Day 29
Lunch (455 calories)
P.M. Snack (131 calories)
Dinner (370 calories)
Daily Totals:1,507 calories, 63g fat, 86g protein, 159g carbohydrate, 30g fiber, 1,698mg sodium
Day 30
A.M. Snack (135 calories)
P.M. Snack (168 calories)
Dinner (406 calories)
Daily Totals:1,496 calories, 63g fat, 99g protein, 144g carbohydrate, 28g fiber, 1,690mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add ¼ cup shelled unsalted dry-roasted pistachios as an evening snack.
How to Meal-Prep Your Month of Meals
Frequently Asked Questions
If there is a meal you don’t like, feel free to repeat a different meal on this list or check out some of our otherhigh-proteinandanti-inflammatoryrecipes. If you’re following this plan for weight loss, you may want to choose a meal with a similar calorie, protein and fiber level or adjust a snack or two to meet your needs.
Yes, each breakfast and lunch recipe offers a very similar calorie range, so you can eat the same breakfast or lunch every day if that’s easier.
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.
Anti-Inflammatory Foods to Focus On
Strategies to Help Lower Inflammation
How We Create Meal PlansRegistered 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.
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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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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Gonzalo-Encabo P, Maldonado G, Valadés D, Ferragut C, Pérez-López A.The role of exercise training on low-grade systemic inflammation in adults with overweight and obesity: A systematic review.Int J Environ Res Public Health. 2021;18(24):13258. doi:10.3390/ijerph182413258Ma X, Nan F, Liang H, et al.Excessive intake of sugar: An accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481American Heart Association.Added sugars.Irwin MR.Sleep disruption induces activation of inflammation and heightens risk for infectious disease: Role of impairments in thermoregulation and elevated ambient temperature.Temperature (Austin). 2022;10(2):198-234. doi:10.1080/23328940.2022.2109932
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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Gonzalo-Encabo P, Maldonado G, Valadés D, Ferragut C, Pérez-López A.The role of exercise training on low-grade systemic inflammation in adults with overweight and obesity: A systematic review.Int J Environ Res Public Health. 2021;18(24):13258. doi:10.3390/ijerph182413258Ma X, Nan F, Liang H, et al.Excessive intake of sugar: An accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481American Heart Association.Added sugars.Irwin MR.Sleep disruption induces activation of inflammation and heightens risk for infectious disease: Role of impairments in thermoregulation and elevated ambient temperature.Temperature (Austin). 2022;10(2):198-234. doi:10.1080/23328940.2022.2109932
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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Gonzalo-Encabo P, Maldonado G, Valadés D, Ferragut C, Pérez-López A.The role of exercise training on low-grade systemic inflammation in adults with overweight and obesity: A systematic review.Int J Environ Res Public Health. 2021;18(24):13258. doi:10.3390/ijerph182413258Ma X, Nan F, Liang H, et al.Excessive intake of sugar: An accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481American Heart Association.Added sugars.Irwin MR.Sleep disruption induces activation of inflammation and heightens risk for infectious disease: Role of impairments in thermoregulation and elevated ambient temperature.Temperature (Austin). 2022;10(2):198-234. doi:10.1080/23328940.2022.2109932
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Gonzalo-Encabo P, Maldonado G, Valadés D, Ferragut C, Pérez-López A.The role of exercise training on low-grade systemic inflammation in adults with overweight and obesity: A systematic review.Int J Environ Res Public Health. 2021;18(24):13258. doi:10.3390/ijerph182413258
Ma X, Nan F, Liang H, et al.Excessive intake of sugar: An accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481
American Heart Association.Added sugars.
Irwin MR.Sleep disruption induces activation of inflammation and heightens risk for infectious disease: Role of impairments in thermoregulation and elevated ambient temperature.Temperature (Austin). 2022;10(2):198-234. doi:10.1080/23328940.2022.2109932
