30-Day No Sugar Anti-Inflammatory Meal Plan for Beginners

In This ArticleView AllIn This ArticleWhy This PlanWeek 1Week 2Week 3Week 4Week 5FAQsFoods to Focus OnSugar & Inflammation

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

Sugar & Inflammation

ClosePhoto:Ali RedmondIf you’re interested in following ananti-inflammatory diet, you may be wondering where to start. While complicated terms often pop-up—like antioxidants, anthocyanins, polyphenols and more—actually eating in a way that helps reduce inflammation doesn’t have to be confusing. In this 30-day no-sugar anti-inflammatory meal plan for beginners, we map out an entire month of delicious meals and snacks rich in nutrients that can help reduce inflammation—all without anyadded sugar. You’ll find recipes with simple ingredient lists, sheetpan and one-pot recipes for easy clean up and meal-prep tips throughout. With three different calorie levels to choose from, this meal plan can be adjusted to work for most people.Why This Meal Plan Is Great for YouIn this plan, we prioritize nutrient-rich foods that can help reduce inflammation in the body. You’ll find deeply-pigmented fruits and vegetables, like dark leafy greens, sweet potato and beets as well as blueberries and blackberries. You’ll also find an abundance ofhealthy fats, including foods like salmon, tuna, avocado, olive oil and nuts. While there’s no one singular food that can banish inflammation in the body, research shows that regularly eating a wide-variety of anti-inflammatory foods can help reduce inflammation, promote healthy aging and potentially lower the incidence of chronic disease.While we focus on adding anti-inflammatory foods, we also limit foods that are linked toincreased inflammatory markers, such as added sugars, refined grains and processed meats.Each day includes an average of 100 grams of protein and 39 grams of fiber. This satiating combo helps provide lasting energy, keeping you full and satisfied in between meals and snacks. A high-fiber diet is linked with manyhealth benefits, includingimproved gut healthand reduced inflammatory markers in the body.This 1,800-calorie meal plan has modifications for 1,500 and 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.Week 1Ali RedmondHow to Meal-Prep Your Week of Meals:MakePumpkin-Date Overnight Oatsto have for breakfast on days 2 through 5.PrepareCrunchy Chopped Saladto have for lunch on days 2 through 5.Day 1Breakfast (330 calories)1 servingAnti-Inflammatory Lemon-Blueberry SmoothieA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (422 calories)1 servingCucumber, Tomato & Arugula Salad with HummusP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (515 calories)1 servingLemon-Herb Roasted Chicken1 servingZucchini ScampiEvening Snack (62 calories)1 medium orangeDaily Totals:1,795 calories, 100g fat, 95g protein, 145g carbohydrate, 32g fiber, 1,366mg sodium.Make it 1,500 calories:Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the evening snack.Day 2Breakfast (427 calories)1 servingPumpkin-Date Overnight Oats1 cup low-fat plain kefirA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (433 calories)1 servingCrunchy Chopped Salad3 oz. cooked chicken breast1 large pearP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (432 calories)1 servingSheet-Pan Shrimp & Beets¾ cup cooked quinoaEvening Snack (62 calories)1 medium orangeDaily Totals:1,781 calories, 63g fat, 121g protein, 196g carbohydrate, 40g fiber, 1,693mg sodium.Make it 1,500 calories:Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the evening snack.Day 3Breakfast (427 calories)1 servingPumpkin-Date Overnight Oats1 cup low-fat plain kefirA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (433 calories)1 servingCrunchy Chopped Salad3 oz. cooked chicken breast1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (568 calories)1 servingSweet Potato & Black Bean Chili1 servingGuacamole Chopped SaladEvening Snack (95 calories)1 medium appleDaily Totals:1,815 calories, 68g fat, 90g protein, 230g carbohydrate, 56g fiber, 1,780mg sodium.Make it 1,500 calories:OmitGuacamole Chopped Saladat dinner and omit evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.Day 4Breakfast (427 calories)1 servingPumpkin-Date Overnight Oats1 cup low-fat plain kefirA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (433 calories)1 servingCrunchy Chopped Salad3 oz. cooked chicken breast1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (566 calories)1 servingChicken Parmesan & Quinoa Stuffed PeppersEvening Snack (95 calories)1 medium appleDaily Totals:1,813 calories, 57g fat, 122g protein, 212g carbohydrate, 40g fiber, 1,496mg sodium.Make it 1,500 calories:Omit kefir at breakfast, change A.M. snack to ¼ cup blueberries and omit evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.Day 5Breakfast (427 calories)1 servingPumpkin-Date Overnight Oats1 cup low-fat plain kefirA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (433 calories)1 servingCrunchy Chopped Salad3 oz. cooked chicken breast1 large pearP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (420 calories)1 servingCrustless Salmon, Leek & Mushroom Quiche1 servingRoasted Cabbage Salad with Citrus VinaigretteEvening Snack (95 calories)1 medium appleMeal-Prep Tip:Reserve two servingsCrustless Salmon, Leek & Mushroom Quicheto have for lunch on days 6 & 7.Daily Totals:1,801 calories, 78g fat, 108g protein, 183g carbohydrate, 39g fiber, 1,760mg sodium.Make it 1,500 calories:Omit yogurt and sliced almonds at P.M. snack and change evening snack to 1 medium orange.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.Day 6Breakfast (330 calories)1 servingAnti-Inflammatory Lemon-Blueberry SmoothieA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (418 calories)1 servingCrustless Salmon, Leek & Mushroom Quiche1 medium bell pepper, sliced¼ cup hummusP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (479 calories)1 servingChickpea & Quinoa Bowl with Roasted Red Pepper SauceEvening Snack (130 calories)1 servingTzatziki Cucumber SlicesDaily Totals:1,776 calories, 89g fat, 87g protein, 171g carbohydrate, 38g fiber, 1,777mg sodium.Make it 1,500 calories:Omit yogurt and sliced almonds at P.M. snack.Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and change A.M. snack to 1 medium orange.Day 7Breakfast (330 calories)1 servingAnti-Inflammatory Lemon-Blueberry SmoothieA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (418 calories)1 servingCrustless Salmon, Leek & Mushroom Quiche1 medium bell pepper, sliced¼ cup hummusP.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersDinner (395 calories)1 servingLemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels SproutsEvening Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDaily Totals:1,777 calories, 99g fat, 84g protein, 152g carbohydrate, 34g fiber, 1,677mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and change P.M. snack to 1 medium orange.Week 2Ali RedmondHow to Meal-Prep Your Week of Meals:MakeMeal-Prep Vegan Lettuce Wrapsto have for lunch on days 9 through 12.Day 8Breakfast (301 calories)1 servingBanana-Peanut Butter Yogurt ParfaitA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (394 calories)1 servingAvocado Tuna Salad1 medium orangeP.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesDinner (555 calories)1 servingEasy Tofu CurryEvening Snack (268 calories)¼ cup dry-roasted unsalted almonds1 medium orangeDaily Totals:1,818 calories, 104g fat, 82g protein, 164g carbohydrate, 37g fiber, 1,377mg sodium.Make it 1,500 calories:Omit orange at lunch and omit evening snack.Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.Day 9Breakfast (409 calories)1 servingAvocado Toast with Jammy EggA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (370 calories)1 servingOld Bay Salmon with Lemony Mashed PeasDaily Totals:1,806 calories, 95g fat, 97g protein, 145g carbohydrate, 42g fiber, 2,056mg sodium.Make it 1,500 calories:Omit peanut butter at A.M. snack and omit sliced almonds at P.M. snack.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds as an evening snack.Day 10Breakfast (409 calories)1 servingAvocado Toast with Jammy EggA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (414 calories)1 servingChicken Piccata CasseroleEvening Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersDaily Totals:1,797 calories, 90g fat, 96g protein, 157g carbohydrate, 46g fiber, 2,230mg sodium.Make it 1,500 calories:Change P.M. snack to 1 large pear and omit evening snack.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and reduce to ¼ cup blackberries at P.M. snack.Day 11Breakfast (301 calories)1 servingBanana-Peanut Butter Yogurt ParfaitA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (129 calories)1 servingPickled Tuna Salad1 cup sliced carrotsDinner (500 calories)1 servingBlack Bean-Quinoa BowlEvening Snack (268 calories)¼ cup dry-roasted unsalted almonds1 cup blackberriesDaily Totals:1,793 calories, 78g fat, 88g protein, 206g carbohydrate, 56g fiber, 1,710mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and reduce to ½ cup blackberries at P.M. snack.Day 12Breakfast (409 calories)1 servingAvocado Toast with Jammy EggA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesDinner (559 calories)1 servingChicken Paprikash Soup1 servingBrussels Sprouts Caesar SaladEvening Snack (95 calories)1 medium appleMeal-Prep Tip:Reserve two servings ofChicken Paprikash Soupto have for lunch on days 13 & 14.Daily Totals:1,789 calories, 89g fat, 86g protein, 174g carbohydrate, 45g fiber, 2,169mg sodium.Make it 1,500 calories:OmitBrussels Sprouts Caesar Saladat dinner and apple at evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.Day 13Breakfast (301 calories)1 servingBanana-Peanut Butter Yogurt ParfaitA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (355 calories)1 servingChicken Paprikash SoupP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (412 calories)1 servingOne-Pot Garlicky Shrimp & Spinach¾ cup cooked brown riceEvening Snack (268 calories)¼ cup dry-roasted unsalted almonds1 cup blackberriesDaily Totals:1,811 calories, 81g fat, 105g protein, 175g carbohydrate, 35g fiber, 1,250mg sodium.Make it 1,500 calories:Omit peanut butter at A.M. snack and change evening snack to ¼ cup dry-roasted unsalted shelled pistachios.Make it 2,000 calories:Add 1 medium peach to breakfast and add ¼ cup hummus with 1 cup sliced carrots to lunch.Day 14Breakfast (409 calories)1 servingAvocado Toast with Jammy EggA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (355 calories)1 servingChicken Paprikash SoupP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (549 calories)1 servingAnti-Inflammatory Chicken & Beet Salad1 servingEverything Bagel Avocado ToastEvening Snack (62 calories)1 medium orangeDaily Totals:1,794 calories, 94g fat, 105g protein, 140g carbohydrate, 38g fiber, 2,282mg sodium.Make it 1,500 calories:Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and reduce to ¼ cup blackberries at P.M. snack.Week 3Ali RedmondHow to Meal-Prep Your Week of Meals:MakeChopped Salad with Chickpeas, Olives & Fetato have for lunch on days 16 through 19.Day 15Breakfast (421 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 cup sliced strawberriesA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (422 calories)1 servingCucumber, Tomato & Arugula Salad with HummusP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (507 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo Casserole2 cups mixed greens1 servingItalian DressingEvening Snack (42 calories)½ cup blueberriesMeal-Prep Tip:Reserve leftoverAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for dinner tomorrow night.Daily Totals:1,811 calories, 86g fat, 88g protein, 185g carbohydrate, 39g fiber, 2,163mg sodium.Make it 1,500 calories:Omit yogurt and almonds at P.M. snack and omit evening snack.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the evening snack.Day 16Breakfast (413 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blueberries¼ cup chopped walnuts1 servingNo-Added-Sugar Chia Seed JamA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (390 calories)1 servingChopped Salad with Chickpeas, Olives & Feta3 oz. cooked chicken breastP.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesDinner (507 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo Casserole2 cups mixed greens1 servingItalian DressingEvening Snack (131 calories)1 large pearDaily Totals:1,778 calories, 95g fat, 102g protein, 140g carbohydrate, 35g fiber, 1,561mg sodium.Make it 1,500 calories:Change A.M. snack to 1 clementine and omit evening snack.Make it 2,000 calories:Add 1 medium apple to A.M. snack and add 1 cup low-fat plain kefir to the evening snack.Day 17Breakfast (413 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blueberries¼ cup chopped walnuts1 servingNo-Added-Sugar Chia Seed JamA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (390 calories)1 servingChopped Salad with Chickpeas, Olives & Feta3 oz. cooked chicken breastP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (434 calories)1 servingSheet-Pan Chicken Fajita Bowls¼ cup guacamoleEvening Snack (252 calories)1 medium apple1 ½ Tbsp. natural peanut butterDaily Totals:1,789 calories, 86g fat, 133g protein, 128g carbohydrate, 32g fiber, 1,684mg sodium.Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit evening snack.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to A.M. snack.Day 18Breakfast (430 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 medium orangeA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (390 calories)1 servingChopped Salad with Chickpeas, Olives & Feta3 oz. cooked chicken breastP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (474 calories)1 servingRoasted Chickpea Curry Bowl1 servingKale Salad with Balsamic & ParmesanEvening Snack (131 calories)1 large pearDaily Totals:1,802 calories, 77g fat, 93g protein, 198g carbohydrate, 38g fiber, 2,071mg sodium.Make it 1,500 calories:Change A.M. snack to ¼ cup blueberries and omit evening snack.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and change evening snack to 1 medium apple.Day 19Breakfast (413 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blueberries¼ cup chopped walnuts1 servingNo-Added-Sugar Chia Seed JamA.M. Snack (131 calories)1 large pearLunch (390 calories)1 servingChopped Salad with Chickpeas, Olives & Feta3 oz. cooked chicken breastP.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersDinner (432 calories)1 servingBaked Halibut & Fennel Packets with Chickpea Salad1 servingRoasted BroccoliEvening Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDaily Totals:1,793 calories, 79g fat, 113g protein, 157g carbohydrate, 37g fiber, 1,750mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to A.M. snack.Day 20Breakfast (413 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blueberries¼ cup chopped walnuts1 servingNo-Added-Sugar Chia Seed JamA.M. Snack (268 calories)¼ cup dry-roasted unsalted almonds1 cup blackberriesLunch (388 calories)1 servingSalmon-Stuffed Avocado1 medium appleP.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersDinner (542 calories)1 servingSkillet Bruschetta Chicken1 servingTraditional Greek SaladEvening Snack (59 calories)1 medium peachDaily Totals:1,792 calories, 107g fat, 101g protein, 123g carbohydrate, 37g fiber, 1,349mg sodium.Make it 1,500 calories:Change A.M. snack to 1 clementine and omit evening snack.Make it 2,000 calories:Change evening snack to 1 medium banana with ¼ cup dry-roasted unsalted shelled pistachios.Day 21Breakfast (430 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 medium orangeA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (388 calories)1 servingSalmon-Stuffed Avocado1 medium appleP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (415 calories)1 servingSpinach Salad with Roasted Sweet Potatoes, White Beans & BasilEvening Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersDaily Totals:1,781 calories, 81g fat, 90g protein, 194g carbohydrate, 47g fiber, 1,944mg sodium.Make it 1,500 calories:Omit yogurt and almonds at P.M. snack.Make it 2,000 calories:Omit orange and add 1 servingOrange-Mango Smoothieat breakfast and increase to ¼ cup sliced almonds at P.M. snack.Week 4Ali RedmondHow to Meal-Prep Your Week of Meals:MakeStrawberry & Spinach Meal-Prep Saladto have for lunch on days 23 through 26.Day 22Breakfast (413 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blueberries¼ cup chopped walnuts1 servingNo-Added-Sugar Chia Seed JamA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (422 calories)1 servingWhite Bean & Veggie Salad1 medium orangeP.M. Snack (129 calories)1 servingPickled Tuna Salad1 cup sliced carrotsDinner (600 calories)1 servingSheet-Pan Salmon with Crispy QuinoaEvening Snack (95 calories)1 medium appleDaily Totals:1,788 calories, 97g fat, 95g protein, 149g carbohydrate, 36g fiber, 1,529mg sodium.Make it 1,500 calories:Omit chopped walnuts at breakfast and omit evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snacks.Day 23Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (375 calories)1 servingStrawberry & Spinach Meal-Prep SaladP.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesDinner (493 calories)1 servingPerfect Pan-Seared Chicken Breasts1 servingChickpea, Beet & Feta Salad with Lemon-Garlic VinaigretteEvening Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDaily Totals:1,790 calories, 86g fat, 119g protein, 141g carbohydrate, 31g fiber, 1,941mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1 medium peach to lunch.Day 24Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (375 calories)1 servingStrawberry & Spinach Meal-Prep SaladP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (408 calories)1 servingSheet-Pan Baked Feta with Bell Peppers & Chickpeas1 servingShaved Cauliflower Salad with Lemon Vinaigrette & ParmesanEvening Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDaily Totals:1,823 calories, 90g fat, 103g protein, 163g carbohydrate, 39g fiber, 1,797mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast.Day 25Breakfast (430 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 medium orangeA.M. Snack (268 calories)¼ cup dry-roasted unsalted almonds1 cup blackberriesLunch (375 calories)1 servingStrawberry & Spinach Meal-Prep SaladP.M. Snack (292 calories)1 cup low-fat plain strained Greek-style yogurt½ cup sliced strawberries3 Tbsp. sliced almondsDinner (448 calories)1 servingChicken Cutlets with Sun-Dried Tomato Cream Sauce (Marry Me Chicken)½ cup cooked brown riceMeal-Prep Tip:Cook extra brown rice to have with dinner tomorrow night.Daily Totals:1,812 calories, 86g fat, 108g protein, 159g carbohydrate, 31g fiber, 1,518mg sodium.Make it 1,500 calories:Omit blackberries at A.M. snack and omit yogurt and almonds at P.M. snack.Make it 2,000 calories:Omit orange and add 1 servingOrange-Mango Smoothieto breakfast.Day 26Breakfast (430 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 medium orangeA.M. Snack (59 calories)1 medium peachLunch (375 calories)1 servingStrawberry & Spinach Meal-Prep SaladP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (544 calories)1 servingTofu & Vegetable Scramble½ cup cooked brown riceEvening Snack (206 calories)¼ cup dry-roasted unsalted almondsDaily Totals:1,783 calories, 85g fat, 98g protein, 172g carbohydrate, 29g fiber, 1,835mg sodium.Make it 1,500 calories:Omit orange at breakfast and omit evening snack.Make it 2,000 calories:Omit orange and add 1 servingOrange-Mango Smoothieat breakfast and add ½ cup blueberries to evening snack.Day 27Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (422 calories)1 servingWhite Bean & Veggie Salad1 medium orangeP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (436 calories)1 servingCharred Shrimp, Pesto & Quinoa BowlsEvening Snack (206 calories)¼ cup dry-roasted unsalted almondsDaily Totals:1,808 calories, 95g fat, 102g protein, 158g carbohydrate, 43g fiber, 1,231mg sodium.Make it 1,500 calories:Omit sliced almonds at P.M. snack and evening snack.Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast.Day 28Breakfast (427 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 medium peachA.M. Snack (176 calories)¼ cup dry-roasted unsalted shelled pistachiosLunch (422 calories)1 servingWhite Bean & Veggie Salad1 medium orangeP.M. Snack (292 calories)1 cup low-fat plain strained Greek-style yogurt½ cup sliced strawberries3 Tbsp. sliced almondsDinner (489 calories)1 servingOne-Pot Lentil & Vegetable Soup with Parmesan1 servingCitrus-Arugula SaladMeal-Prep Tip:Reserve two servingsOne-Pot Lentil & Vegetable Soup with Parmesanto have for lunch on days 29 & 30.Daily Totals:1,805 calories, 84g fat, 82g protein, 201g carbohydrate, 45g fiber, 1,658mg sodium.Make it 1,500 calories:Omit peach at breakfast and omit yogurt and almonds at P.M. snack.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted shelled pistachios as an evening snack.Week 5Day 29Breakfast (330 calories)1 servingAnti-Inflammatory Lemon-Blueberry SmoothieA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (340 calories)1 servingOne-Pot Lentil & Vegetable Soup with Parmesan1 clementineP.M. Snack (129 calories)1 servingPickled Tuna Salad1 cup sliced carrotsDinner (604 calories)1 servingSheet-Pan Chicken Thighs with Brussels Sprouts & GnocchiEvening Snack (206 calories)¼ cup dry-roasted unsalted almondsDaily Totals:1,779 calories, 71g fat, 105g protein, 200g carbohydrate, 36g fiber, 1,559mg sodium.Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit evening snack.Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast and add ½ cup blueberries to P.M. snack.Day 30Breakfast (330 calories)1 servingAnti-Inflammatory Lemon-Blueberry SmoothieA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (340 calories)1 servingOne-Pot Lentil & Vegetable Soup with ParmesanP.M. Snack (292 calories)1 cup low-fat plain strained Greek-style yogurt½ cup sliced strawberries3 Tbsp. sliced almondsDinner (427 calories)1 servingLemon-Garlic Sheet-Pan Salmon with Potatoes & Green BeansEvening Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDaily Totals:1,816 calories, 74g fat, 98g protein, 203g carbohydrate, 40g fiber, 1,510mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfastFrequently Asked QuestionsDefinitely! 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.Yes, if you prefer to eat the same breakfast or lunch every day, go for it! Each 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.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.The anti-inflammatory diet is a way of eating that prioritizes foods that are linked to reducing inflammation. These foods include most fruits and vegetables, legumes, healthy fats, nuts, seeds and fatty fish, like salmon and tuna. It limits refined grains, ultra-processed foods, processed meats and added sugar.Anti-Inflammatory Foods to Focus OnFruits, especially berries, cherries, citrus fruits, pomegranates and moreVegetables, particularly dark leafy greens, cruciferous veggies like broccoli, cauliflower, cabbage and Brussels sprouts, beets and moreLegumesFishNuts and natural nut buttersSeedsAvocadoOlive oilHerbs and spicesDoes Added Sugar Increase Inflammation?Most of us are eating moreadded sugarthan we realize, with the average adult consuming 17 teaspoons (about 68 grams) of added sugar per day. Research links a high intake of added sugar to elevated inflammatory markers and an increased risk of developing chronic conditions like type 2 diabetes, obesity, metabolic syndrome and heart disease.Whileadded sugardoesn’t need to be completely off the table, reducing your intake can help reduce inflammation. Check the nutrition label and ingredient list to see where added sugar may be making its way into your routine.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G.Anti-Inflammatory Properties of Diet: Role in Healthy Aging.Biomedicines. 2021;9(8):922. doi:10.3390/biomedicines9080922Ma W, Nguyen LH, Song M, et al.Dietary fiber intake, the gut microbiome, and chronic systemic inflammation in a cohort of adult men.Genome Med. 2021;13(1):102. doi:10.1186/s13073-021-00921-yMa 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

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Photo:Ali Redmond

Ali Redmond

If you’re interested in following ananti-inflammatory diet, you may be wondering where to start. While complicated terms often pop-up—like antioxidants, anthocyanins, polyphenols and more—actually eating in a way that helps reduce inflammation doesn’t have to be confusing. In this 30-day no-sugar anti-inflammatory meal plan for beginners, we map out an entire month of delicious meals and snacks rich in nutrients that can help reduce inflammation—all without anyadded sugar. You’ll find recipes with simple ingredient lists, sheetpan and one-pot recipes for easy clean up and meal-prep tips throughout. With three different calorie levels to choose from, this meal plan can be adjusted to work for most people.Why This Meal Plan Is Great for YouIn this plan, we prioritize nutrient-rich foods that can help reduce inflammation in the body. You’ll find deeply-pigmented fruits and vegetables, like dark leafy greens, sweet potato and beets as well as blueberries and blackberries. You’ll also find an abundance ofhealthy fats, including foods like salmon, tuna, avocado, olive oil and nuts. While there’s no one singular food that can banish inflammation in the body, research shows that regularly eating a wide-variety of anti-inflammatory foods can help reduce inflammation, promote healthy aging and potentially lower the incidence of chronic disease.While we focus on adding anti-inflammatory foods, we also limit foods that are linked toincreased inflammatory markers, such as added sugars, refined grains and processed meats.Each day includes an average of 100 grams of protein and 39 grams of fiber. This satiating combo helps provide lasting energy, keeping you full and satisfied in between meals and snacks. A high-fiber diet is linked with manyhealth benefits, includingimproved gut healthand reduced inflammatory markers in the body.This 1,800-calorie meal plan has modifications for 1,500 and 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.Week 1Ali RedmondHow to Meal-Prep Your Week of Meals:MakePumpkin-Date Overnight Oatsto have for breakfast on days 2 through 5.PrepareCrunchy Chopped Saladto have for lunch on days 2 through 5.Day 1Breakfast (330 calories)1 servingAnti-Inflammatory Lemon-Blueberry SmoothieA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (422 calories)1 servingCucumber, Tomato & Arugula Salad with HummusP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (515 calories)1 servingLemon-Herb Roasted Chicken1 servingZucchini ScampiEvening Snack (62 calories)1 medium orangeDaily Totals:1,795 calories, 100g fat, 95g protein, 145g carbohydrate, 32g fiber, 1,366mg sodium.Make it 1,500 calories:Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the evening snack.Day 2Breakfast (427 calories)1 servingPumpkin-Date Overnight Oats1 cup low-fat plain kefirA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (433 calories)1 servingCrunchy Chopped Salad3 oz. cooked chicken breast1 large pearP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (432 calories)1 servingSheet-Pan Shrimp & Beets¾ cup cooked quinoaEvening Snack (62 calories)1 medium orangeDaily Totals:1,781 calories, 63g fat, 121g protein, 196g carbohydrate, 40g fiber, 1,693mg sodium.Make it 1,500 calories:Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the evening snack.Day 3Breakfast (427 calories)1 servingPumpkin-Date Overnight Oats1 cup low-fat plain kefirA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (433 calories)1 servingCrunchy Chopped Salad3 oz. cooked chicken breast1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (568 calories)1 servingSweet Potato & Black Bean Chili1 servingGuacamole Chopped SaladEvening Snack (95 calories)1 medium appleDaily Totals:1,815 calories, 68g fat, 90g protein, 230g carbohydrate, 56g fiber, 1,780mg sodium.Make it 1,500 calories:OmitGuacamole Chopped Saladat dinner and omit evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.Day 4Breakfast (427 calories)1 servingPumpkin-Date Overnight Oats1 cup low-fat plain kefirA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (433 calories)1 servingCrunchy Chopped Salad3 oz. cooked chicken breast1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (566 calories)1 servingChicken Parmesan & Quinoa Stuffed PeppersEvening Snack (95 calories)1 medium appleDaily Totals:1,813 calories, 57g fat, 122g protein, 212g carbohydrate, 40g fiber, 1,496mg sodium.Make it 1,500 calories:Omit kefir at breakfast, change A.M. snack to ¼ cup blueberries and omit evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.Day 5Breakfast (427 calories)1 servingPumpkin-Date Overnight Oats1 cup low-fat plain kefirA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (433 calories)1 servingCrunchy Chopped Salad3 oz. cooked chicken breast1 large pearP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (420 calories)1 servingCrustless Salmon, Leek & Mushroom Quiche1 servingRoasted Cabbage Salad with Citrus VinaigretteEvening Snack (95 calories)1 medium appleMeal-Prep Tip:Reserve two servingsCrustless Salmon, Leek & Mushroom Quicheto have for lunch on days 6 & 7.Daily Totals:1,801 calories, 78g fat, 108g protein, 183g carbohydrate, 39g fiber, 1,760mg sodium.Make it 1,500 calories:Omit yogurt and sliced almonds at P.M. snack and change evening snack to 1 medium orange.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.Day 6Breakfast (330 calories)1 servingAnti-Inflammatory Lemon-Blueberry SmoothieA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (418 calories)1 servingCrustless Salmon, Leek & Mushroom Quiche1 medium bell pepper, sliced¼ cup hummusP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (479 calories)1 servingChickpea & Quinoa Bowl with Roasted Red Pepper SauceEvening Snack (130 calories)1 servingTzatziki Cucumber SlicesDaily Totals:1,776 calories, 89g fat, 87g protein, 171g carbohydrate, 38g fiber, 1,777mg sodium.Make it 1,500 calories:Omit yogurt and sliced almonds at P.M. snack.Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and change A.M. snack to 1 medium orange.Day 7Breakfast (330 calories)1 servingAnti-Inflammatory Lemon-Blueberry SmoothieA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (418 calories)1 servingCrustless Salmon, Leek & Mushroom Quiche1 medium bell pepper, sliced¼ cup hummusP.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersDinner (395 calories)1 servingLemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels SproutsEvening Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDaily Totals:1,777 calories, 99g fat, 84g protein, 152g carbohydrate, 34g fiber, 1,677mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and change P.M. snack to 1 medium orange.Week 2Ali RedmondHow to Meal-Prep Your Week of Meals:MakeMeal-Prep Vegan Lettuce Wrapsto have for lunch on days 9 through 12.Day 8Breakfast (301 calories)1 servingBanana-Peanut Butter Yogurt ParfaitA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (394 calories)1 servingAvocado Tuna Salad1 medium orangeP.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesDinner (555 calories)1 servingEasy Tofu CurryEvening Snack (268 calories)¼ cup dry-roasted unsalted almonds1 medium orangeDaily Totals:1,818 calories, 104g fat, 82g protein, 164g carbohydrate, 37g fiber, 1,377mg sodium.Make it 1,500 calories:Omit orange at lunch and omit evening snack.Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.Day 9Breakfast (409 calories)1 servingAvocado Toast with Jammy EggA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (370 calories)1 servingOld Bay Salmon with Lemony Mashed PeasDaily Totals:1,806 calories, 95g fat, 97g protein, 145g carbohydrate, 42g fiber, 2,056mg sodium.Make it 1,500 calories:Omit peanut butter at A.M. snack and omit sliced almonds at P.M. snack.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds as an evening snack.Day 10Breakfast (409 calories)1 servingAvocado Toast with Jammy EggA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (414 calories)1 servingChicken Piccata CasseroleEvening Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersDaily Totals:1,797 calories, 90g fat, 96g protein, 157g carbohydrate, 46g fiber, 2,230mg sodium.Make it 1,500 calories:Change P.M. snack to 1 large pear and omit evening snack.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and reduce to ¼ cup blackberries at P.M. snack.Day 11Breakfast (301 calories)1 servingBanana-Peanut Butter Yogurt ParfaitA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (129 calories)1 servingPickled Tuna Salad1 cup sliced carrotsDinner (500 calories)1 servingBlack Bean-Quinoa BowlEvening Snack (268 calories)¼ cup dry-roasted unsalted almonds1 cup blackberriesDaily Totals:1,793 calories, 78g fat, 88g protein, 206g carbohydrate, 56g fiber, 1,710mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and reduce to ½ cup blackberries at P.M. snack.Day 12Breakfast (409 calories)1 servingAvocado Toast with Jammy EggA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesDinner (559 calories)1 servingChicken Paprikash Soup1 servingBrussels Sprouts Caesar SaladEvening Snack (95 calories)1 medium appleMeal-Prep Tip:Reserve two servings ofChicken Paprikash Soupto have for lunch on days 13 & 14.Daily Totals:1,789 calories, 89g fat, 86g protein, 174g carbohydrate, 45g fiber, 2,169mg sodium.Make it 1,500 calories:OmitBrussels Sprouts Caesar Saladat dinner and apple at evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.Day 13Breakfast (301 calories)1 servingBanana-Peanut Butter Yogurt ParfaitA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (355 calories)1 servingChicken Paprikash SoupP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (412 calories)1 servingOne-Pot Garlicky Shrimp & Spinach¾ cup cooked brown riceEvening Snack (268 calories)¼ cup dry-roasted unsalted almonds1 cup blackberriesDaily Totals:1,811 calories, 81g fat, 105g protein, 175g carbohydrate, 35g fiber, 1,250mg sodium.Make it 1,500 calories:Omit peanut butter at A.M. snack and change evening snack to ¼ cup dry-roasted unsalted shelled pistachios.Make it 2,000 calories:Add 1 medium peach to breakfast and add ¼ cup hummus with 1 cup sliced carrots to lunch.Day 14Breakfast (409 calories)1 servingAvocado Toast with Jammy EggA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (355 calories)1 servingChicken Paprikash SoupP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (549 calories)1 servingAnti-Inflammatory Chicken & Beet Salad1 servingEverything Bagel Avocado ToastEvening Snack (62 calories)1 medium orangeDaily Totals:1,794 calories, 94g fat, 105g protein, 140g carbohydrate, 38g fiber, 2,282mg sodium.Make it 1,500 calories:Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and reduce to ¼ cup blackberries at P.M. snack.Week 3Ali RedmondHow to Meal-Prep Your Week of Meals:MakeChopped Salad with Chickpeas, Olives & Fetato have for lunch on days 16 through 19.Day 15Breakfast (421 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 cup sliced strawberriesA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (422 calories)1 servingCucumber, Tomato & Arugula Salad with HummusP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (507 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo Casserole2 cups mixed greens1 servingItalian DressingEvening Snack (42 calories)½ cup blueberriesMeal-Prep Tip:Reserve leftoverAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for dinner tomorrow night.Daily Totals:1,811 calories, 86g fat, 88g protein, 185g carbohydrate, 39g fiber, 2,163mg sodium.Make it 1,500 calories:Omit yogurt and almonds at P.M. snack and omit evening snack.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the evening snack.Day 16Breakfast (413 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blueberries¼ cup chopped walnuts1 servingNo-Added-Sugar Chia Seed JamA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (390 calories)1 servingChopped Salad with Chickpeas, Olives & Feta3 oz. cooked chicken breastP.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesDinner (507 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo Casserole2 cups mixed greens1 servingItalian DressingEvening Snack (131 calories)1 large pearDaily Totals:1,778 calories, 95g fat, 102g protein, 140g carbohydrate, 35g fiber, 1,561mg sodium.Make it 1,500 calories:Change A.M. snack to 1 clementine and omit evening snack.Make it 2,000 calories:Add 1 medium apple to A.M. snack and add 1 cup low-fat plain kefir to the evening snack.Day 17Breakfast (413 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blueberries¼ cup chopped walnuts1 servingNo-Added-Sugar Chia Seed JamA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (390 calories)1 servingChopped Salad with Chickpeas, Olives & Feta3 oz. cooked chicken breastP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (434 calories)1 servingSheet-Pan Chicken Fajita Bowls¼ cup guacamoleEvening Snack (252 calories)1 medium apple1 ½ Tbsp. natural peanut butterDaily Totals:1,789 calories, 86g fat, 133g protein, 128g carbohydrate, 32g fiber, 1,684mg sodium.Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit evening snack.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to A.M. snack.Day 18Breakfast (430 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 medium orangeA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (390 calories)1 servingChopped Salad with Chickpeas, Olives & Feta3 oz. cooked chicken breastP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (474 calories)1 servingRoasted Chickpea Curry Bowl1 servingKale Salad with Balsamic & ParmesanEvening Snack (131 calories)1 large pearDaily Totals:1,802 calories, 77g fat, 93g protein, 198g carbohydrate, 38g fiber, 2,071mg sodium.Make it 1,500 calories:Change A.M. snack to ¼ cup blueberries and omit evening snack.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and change evening snack to 1 medium apple.Day 19Breakfast (413 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blueberries¼ cup chopped walnuts1 servingNo-Added-Sugar Chia Seed JamA.M. Snack (131 calories)1 large pearLunch (390 calories)1 servingChopped Salad with Chickpeas, Olives & Feta3 oz. cooked chicken breastP.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersDinner (432 calories)1 servingBaked Halibut & Fennel Packets with Chickpea Salad1 servingRoasted BroccoliEvening Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDaily Totals:1,793 calories, 79g fat, 113g protein, 157g carbohydrate, 37g fiber, 1,750mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to A.M. snack.Day 20Breakfast (413 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blueberries¼ cup chopped walnuts1 servingNo-Added-Sugar Chia Seed JamA.M. Snack (268 calories)¼ cup dry-roasted unsalted almonds1 cup blackberriesLunch (388 calories)1 servingSalmon-Stuffed Avocado1 medium appleP.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersDinner (542 calories)1 servingSkillet Bruschetta Chicken1 servingTraditional Greek SaladEvening Snack (59 calories)1 medium peachDaily Totals:1,792 calories, 107g fat, 101g protein, 123g carbohydrate, 37g fiber, 1,349mg sodium.Make it 1,500 calories:Change A.M. snack to 1 clementine and omit evening snack.Make it 2,000 calories:Change evening snack to 1 medium banana with ¼ cup dry-roasted unsalted shelled pistachios.Day 21Breakfast (430 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 medium orangeA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (388 calories)1 servingSalmon-Stuffed Avocado1 medium appleP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (415 calories)1 servingSpinach Salad with Roasted Sweet Potatoes, White Beans & BasilEvening Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersDaily Totals:1,781 calories, 81g fat, 90g protein, 194g carbohydrate, 47g fiber, 1,944mg sodium.Make it 1,500 calories:Omit yogurt and almonds at P.M. snack.Make it 2,000 calories:Omit orange and add 1 servingOrange-Mango Smoothieat breakfast and increase to ¼ cup sliced almonds at P.M. snack.Week 4Ali RedmondHow to Meal-Prep Your Week of Meals:MakeStrawberry & Spinach Meal-Prep Saladto have for lunch on days 23 through 26.Day 22Breakfast (413 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blueberries¼ cup chopped walnuts1 servingNo-Added-Sugar Chia Seed JamA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (422 calories)1 servingWhite Bean & Veggie Salad1 medium orangeP.M. Snack (129 calories)1 servingPickled Tuna Salad1 cup sliced carrotsDinner (600 calories)1 servingSheet-Pan Salmon with Crispy QuinoaEvening Snack (95 calories)1 medium appleDaily Totals:1,788 calories, 97g fat, 95g protein, 149g carbohydrate, 36g fiber, 1,529mg sodium.Make it 1,500 calories:Omit chopped walnuts at breakfast and omit evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snacks.Day 23Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (375 calories)1 servingStrawberry & Spinach Meal-Prep SaladP.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesDinner (493 calories)1 servingPerfect Pan-Seared Chicken Breasts1 servingChickpea, Beet & Feta Salad with Lemon-Garlic VinaigretteEvening Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDaily Totals:1,790 calories, 86g fat, 119g protein, 141g carbohydrate, 31g fiber, 1,941mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1 medium peach to lunch.Day 24Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (375 calories)1 servingStrawberry & Spinach Meal-Prep SaladP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (408 calories)1 servingSheet-Pan Baked Feta with Bell Peppers & Chickpeas1 servingShaved Cauliflower Salad with Lemon Vinaigrette & ParmesanEvening Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDaily Totals:1,823 calories, 90g fat, 103g protein, 163g carbohydrate, 39g fiber, 1,797mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast.Day 25Breakfast (430 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 medium orangeA.M. Snack (268 calories)¼ cup dry-roasted unsalted almonds1 cup blackberriesLunch (375 calories)1 servingStrawberry & Spinach Meal-Prep SaladP.M. Snack (292 calories)1 cup low-fat plain strained Greek-style yogurt½ cup sliced strawberries3 Tbsp. sliced almondsDinner (448 calories)1 servingChicken Cutlets with Sun-Dried Tomato Cream Sauce (Marry Me Chicken)½ cup cooked brown riceMeal-Prep Tip:Cook extra brown rice to have with dinner tomorrow night.Daily Totals:1,812 calories, 86g fat, 108g protein, 159g carbohydrate, 31g fiber, 1,518mg sodium.Make it 1,500 calories:Omit blackberries at A.M. snack and omit yogurt and almonds at P.M. snack.Make it 2,000 calories:Omit orange and add 1 servingOrange-Mango Smoothieto breakfast.Day 26Breakfast (430 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 medium orangeA.M. Snack (59 calories)1 medium peachLunch (375 calories)1 servingStrawberry & Spinach Meal-Prep SaladP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (544 calories)1 servingTofu & Vegetable Scramble½ cup cooked brown riceEvening Snack (206 calories)¼ cup dry-roasted unsalted almondsDaily Totals:1,783 calories, 85g fat, 98g protein, 172g carbohydrate, 29g fiber, 1,835mg sodium.Make it 1,500 calories:Omit orange at breakfast and omit evening snack.Make it 2,000 calories:Omit orange and add 1 servingOrange-Mango Smoothieat breakfast and add ½ cup blueberries to evening snack.Day 27Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (422 calories)1 servingWhite Bean & Veggie Salad1 medium orangeP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (436 calories)1 servingCharred Shrimp, Pesto & Quinoa BowlsEvening Snack (206 calories)¼ cup dry-roasted unsalted almondsDaily Totals:1,808 calories, 95g fat, 102g protein, 158g carbohydrate, 43g fiber, 1,231mg sodium.Make it 1,500 calories:Omit sliced almonds at P.M. snack and evening snack.Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast.Day 28Breakfast (427 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 medium peachA.M. Snack (176 calories)¼ cup dry-roasted unsalted shelled pistachiosLunch (422 calories)1 servingWhite Bean & Veggie Salad1 medium orangeP.M. Snack (292 calories)1 cup low-fat plain strained Greek-style yogurt½ cup sliced strawberries3 Tbsp. sliced almondsDinner (489 calories)1 servingOne-Pot Lentil & Vegetable Soup with Parmesan1 servingCitrus-Arugula SaladMeal-Prep Tip:Reserve two servingsOne-Pot Lentil & Vegetable Soup with Parmesanto have for lunch on days 29 & 30.Daily Totals:1,805 calories, 84g fat, 82g protein, 201g carbohydrate, 45g fiber, 1,658mg sodium.Make it 1,500 calories:Omit peach at breakfast and omit yogurt and almonds at P.M. snack.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted shelled pistachios as an evening snack.Week 5Day 29Breakfast (330 calories)1 servingAnti-Inflammatory Lemon-Blueberry SmoothieA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (340 calories)1 servingOne-Pot Lentil & Vegetable Soup with Parmesan1 clementineP.M. Snack (129 calories)1 servingPickled Tuna Salad1 cup sliced carrotsDinner (604 calories)1 servingSheet-Pan Chicken Thighs with Brussels Sprouts & GnocchiEvening Snack (206 calories)¼ cup dry-roasted unsalted almondsDaily Totals:1,779 calories, 71g fat, 105g protein, 200g carbohydrate, 36g fiber, 1,559mg sodium.Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit evening snack.Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast and add ½ cup blueberries to P.M. snack.Day 30Breakfast (330 calories)1 servingAnti-Inflammatory Lemon-Blueberry SmoothieA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (340 calories)1 servingOne-Pot Lentil & Vegetable Soup with ParmesanP.M. Snack (292 calories)1 cup low-fat plain strained Greek-style yogurt½ cup sliced strawberries3 Tbsp. sliced almondsDinner (427 calories)1 servingLemon-Garlic Sheet-Pan Salmon with Potatoes & Green BeansEvening Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDaily Totals:1,816 calories, 74g fat, 98g protein, 203g carbohydrate, 40g fiber, 1,510mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfastFrequently Asked QuestionsDefinitely! 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.Yes, if you prefer to eat the same breakfast or lunch every day, go for it! Each 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.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.The anti-inflammatory diet is a way of eating that prioritizes foods that are linked to reducing inflammation. These foods include most fruits and vegetables, legumes, healthy fats, nuts, seeds and fatty fish, like salmon and tuna. It limits refined grains, ultra-processed foods, processed meats and added sugar.Anti-Inflammatory Foods to Focus OnFruits, especially berries, cherries, citrus fruits, pomegranates and moreVegetables, particularly dark leafy greens, cruciferous veggies like broccoli, cauliflower, cabbage and Brussels sprouts, beets and moreLegumesFishNuts and natural nut buttersSeedsAvocadoOlive oilHerbs and spicesDoes Added Sugar Increase Inflammation?Most of us are eating moreadded sugarthan we realize, with the average adult consuming 17 teaspoons (about 68 grams) of added sugar per day. Research links a high intake of added sugar to elevated inflammatory markers and an increased risk of developing chronic conditions like type 2 diabetes, obesity, metabolic syndrome and heart disease.Whileadded sugardoesn’t need to be completely off the table, reducing your intake can help reduce inflammation. Check the nutrition label and ingredient list to see where added sugar may be making its way into your routine.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G.Anti-Inflammatory Properties of Diet: Role in Healthy Aging.Biomedicines. 2021;9(8):922. doi:10.3390/biomedicines9080922Ma W, Nguyen LH, Song M, et al.Dietary fiber intake, the gut microbiome, and chronic systemic inflammation in a cohort of adult men.Genome Med. 2021;13(1):102. doi:10.1186/s13073-021-00921-yMa 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

If you’re interested in following ananti-inflammatory diet, you may be wondering where to start. While complicated terms often pop-up—like antioxidants, anthocyanins, polyphenols and more—actually eating in a way that helps reduce inflammation doesn’t have to be confusing. In this 30-day no-sugar anti-inflammatory meal plan for beginners, we map out an entire month of delicious meals and snacks rich in nutrients that can help reduce inflammation—all without anyadded sugar. You’ll find recipes with simple ingredient lists, sheetpan and one-pot recipes for easy clean up and meal-prep tips throughout. With three different calorie levels to choose from, this meal plan can be adjusted to work for most people.Why This Meal Plan Is Great for YouIn this plan, we prioritize nutrient-rich foods that can help reduce inflammation in the body. You’ll find deeply-pigmented fruits and vegetables, like dark leafy greens, sweet potato and beets as well as blueberries and blackberries. You’ll also find an abundance ofhealthy fats, including foods like salmon, tuna, avocado, olive oil and nuts. While there’s no one singular food that can banish inflammation in the body, research shows that regularly eating a wide-variety of anti-inflammatory foods can help reduce inflammation, promote healthy aging and potentially lower the incidence of chronic disease.While we focus on adding anti-inflammatory foods, we also limit foods that are linked toincreased inflammatory markers, such as added sugars, refined grains and processed meats.Each day includes an average of 100 grams of protein and 39 grams of fiber. This satiating combo helps provide lasting energy, keeping you full and satisfied in between meals and snacks. A high-fiber diet is linked with manyhealth benefits, includingimproved gut healthand reduced inflammatory markers in the body.This 1,800-calorie meal plan has modifications for 1,500 and 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.Week 1Ali RedmondHow to Meal-Prep Your Week of Meals:MakePumpkin-Date Overnight Oatsto have for breakfast on days 2 through 5.PrepareCrunchy Chopped Saladto have for lunch on days 2 through 5.Day 1Breakfast (330 calories)1 servingAnti-Inflammatory Lemon-Blueberry SmoothieA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (422 calories)1 servingCucumber, Tomato & Arugula Salad with HummusP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (515 calories)1 servingLemon-Herb Roasted Chicken1 servingZucchini ScampiEvening Snack (62 calories)1 medium orangeDaily Totals:1,795 calories, 100g fat, 95g protein, 145g carbohydrate, 32g fiber, 1,366mg sodium.Make it 1,500 calories:Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the evening snack.Day 2Breakfast (427 calories)1 servingPumpkin-Date Overnight Oats1 cup low-fat plain kefirA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (433 calories)1 servingCrunchy Chopped Salad3 oz. cooked chicken breast1 large pearP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (432 calories)1 servingSheet-Pan Shrimp & Beets¾ cup cooked quinoaEvening Snack (62 calories)1 medium orangeDaily Totals:1,781 calories, 63g fat, 121g protein, 196g carbohydrate, 40g fiber, 1,693mg sodium.Make it 1,500 calories:Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the evening snack.Day 3Breakfast (427 calories)1 servingPumpkin-Date Overnight Oats1 cup low-fat plain kefirA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (433 calories)1 servingCrunchy Chopped Salad3 oz. cooked chicken breast1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (568 calories)1 servingSweet Potato & Black Bean Chili1 servingGuacamole Chopped SaladEvening Snack (95 calories)1 medium appleDaily Totals:1,815 calories, 68g fat, 90g protein, 230g carbohydrate, 56g fiber, 1,780mg sodium.Make it 1,500 calories:OmitGuacamole Chopped Saladat dinner and omit evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.Day 4Breakfast (427 calories)1 servingPumpkin-Date Overnight Oats1 cup low-fat plain kefirA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (433 calories)1 servingCrunchy Chopped Salad3 oz. cooked chicken breast1 large pearP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (566 calories)1 servingChicken Parmesan & Quinoa Stuffed PeppersEvening Snack (95 calories)1 medium appleDaily Totals:1,813 calories, 57g fat, 122g protein, 212g carbohydrate, 40g fiber, 1,496mg sodium.Make it 1,500 calories:Omit kefir at breakfast, change A.M. snack to ¼ cup blueberries and omit evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.Day 5Breakfast (427 calories)1 servingPumpkin-Date Overnight Oats1 cup low-fat plain kefirA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (433 calories)1 servingCrunchy Chopped Salad3 oz. cooked chicken breast1 large pearP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (420 calories)1 servingCrustless Salmon, Leek & Mushroom Quiche1 servingRoasted Cabbage Salad with Citrus VinaigretteEvening Snack (95 calories)1 medium appleMeal-Prep Tip:Reserve two servingsCrustless Salmon, Leek & Mushroom Quicheto have for lunch on days 6 & 7.Daily Totals:1,801 calories, 78g fat, 108g protein, 183g carbohydrate, 39g fiber, 1,760mg sodium.Make it 1,500 calories:Omit yogurt and sliced almonds at P.M. snack and change evening snack to 1 medium orange.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.Day 6Breakfast (330 calories)1 servingAnti-Inflammatory Lemon-Blueberry SmoothieA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (418 calories)1 servingCrustless Salmon, Leek & Mushroom Quiche1 medium bell pepper, sliced¼ cup hummusP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (479 calories)1 servingChickpea & Quinoa Bowl with Roasted Red Pepper SauceEvening Snack (130 calories)1 servingTzatziki Cucumber SlicesDaily Totals:1,776 calories, 89g fat, 87g protein, 171g carbohydrate, 38g fiber, 1,777mg sodium.Make it 1,500 calories:Omit yogurt and sliced almonds at P.M. snack.Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and change A.M. snack to 1 medium orange.Day 7Breakfast (330 calories)1 servingAnti-Inflammatory Lemon-Blueberry SmoothieA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (418 calories)1 servingCrustless Salmon, Leek & Mushroom Quiche1 medium bell pepper, sliced¼ cup hummusP.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersDinner (395 calories)1 servingLemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels SproutsEvening Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDaily Totals:1,777 calories, 99g fat, 84g protein, 152g carbohydrate, 34g fiber, 1,677mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and change P.M. snack to 1 medium orange.Week 2Ali RedmondHow to Meal-Prep Your Week of Meals:MakeMeal-Prep Vegan Lettuce Wrapsto have for lunch on days 9 through 12.Day 8Breakfast (301 calories)1 servingBanana-Peanut Butter Yogurt ParfaitA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (394 calories)1 servingAvocado Tuna Salad1 medium orangeP.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesDinner (555 calories)1 servingEasy Tofu CurryEvening Snack (268 calories)¼ cup dry-roasted unsalted almonds1 medium orangeDaily Totals:1,818 calories, 104g fat, 82g protein, 164g carbohydrate, 37g fiber, 1,377mg sodium.Make it 1,500 calories:Omit orange at lunch and omit evening snack.Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.Day 9Breakfast (409 calories)1 servingAvocado Toast with Jammy EggA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (370 calories)1 servingOld Bay Salmon with Lemony Mashed PeasDaily Totals:1,806 calories, 95g fat, 97g protein, 145g carbohydrate, 42g fiber, 2,056mg sodium.Make it 1,500 calories:Omit peanut butter at A.M. snack and omit sliced almonds at P.M. snack.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds as an evening snack.Day 10Breakfast (409 calories)1 servingAvocado Toast with Jammy EggA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (414 calories)1 servingChicken Piccata CasseroleEvening Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersDaily Totals:1,797 calories, 90g fat, 96g protein, 157g carbohydrate, 46g fiber, 2,230mg sodium.Make it 1,500 calories:Change P.M. snack to 1 large pear and omit evening snack.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and reduce to ¼ cup blackberries at P.M. snack.Day 11Breakfast (301 calories)1 servingBanana-Peanut Butter Yogurt ParfaitA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (129 calories)1 servingPickled Tuna Salad1 cup sliced carrotsDinner (500 calories)1 servingBlack Bean-Quinoa BowlEvening Snack (268 calories)¼ cup dry-roasted unsalted almonds1 cup blackberriesDaily Totals:1,793 calories, 78g fat, 88g protein, 206g carbohydrate, 56g fiber, 1,710mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and reduce to ½ cup blackberries at P.M. snack.Day 12Breakfast (409 calories)1 servingAvocado Toast with Jammy EggA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (425 calories)1 servingMeal-Prep Vegan Lettuce WrapsP.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesDinner (559 calories)1 servingChicken Paprikash Soup1 servingBrussels Sprouts Caesar SaladEvening Snack (95 calories)1 medium appleMeal-Prep Tip:Reserve two servings ofChicken Paprikash Soupto have for lunch on days 13 & 14.Daily Totals:1,789 calories, 89g fat, 86g protein, 174g carbohydrate, 45g fiber, 2,169mg sodium.Make it 1,500 calories:OmitBrussels Sprouts Caesar Saladat dinner and apple at evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.Day 13Breakfast (301 calories)1 servingBanana-Peanut Butter Yogurt ParfaitA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (355 calories)1 servingChicken Paprikash SoupP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (412 calories)1 servingOne-Pot Garlicky Shrimp & Spinach¾ cup cooked brown riceEvening Snack (268 calories)¼ cup dry-roasted unsalted almonds1 cup blackberriesDaily Totals:1,811 calories, 81g fat, 105g protein, 175g carbohydrate, 35g fiber, 1,250mg sodium.Make it 1,500 calories:Omit peanut butter at A.M. snack and change evening snack to ¼ cup dry-roasted unsalted shelled pistachios.Make it 2,000 calories:Add 1 medium peach to breakfast and add ¼ cup hummus with 1 cup sliced carrots to lunch.Day 14Breakfast (409 calories)1 servingAvocado Toast with Jammy EggA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (355 calories)1 servingChicken Paprikash SoupP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (549 calories)1 servingAnti-Inflammatory Chicken & Beet Salad1 servingEverything Bagel Avocado ToastEvening Snack (62 calories)1 medium orangeDaily Totals:1,794 calories, 94g fat, 105g protein, 140g carbohydrate, 38g fiber, 2,282mg sodium.Make it 1,500 calories:Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and reduce to ¼ cup blackberries at P.M. snack.Week 3Ali RedmondHow to Meal-Prep Your Week of Meals:MakeChopped Salad with Chickpeas, Olives & Fetato have for lunch on days 16 through 19.Day 15Breakfast (421 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 cup sliced strawberriesA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (422 calories)1 servingCucumber, Tomato & Arugula Salad with HummusP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (507 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo Casserole2 cups mixed greens1 servingItalian DressingEvening Snack (42 calories)½ cup blueberriesMeal-Prep Tip:Reserve leftoverAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for dinner tomorrow night.Daily Totals:1,811 calories, 86g fat, 88g protein, 185g carbohydrate, 39g fiber, 2,163mg sodium.Make it 1,500 calories:Omit yogurt and almonds at P.M. snack and omit evening snack.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the evening snack.Day 16Breakfast (413 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blueberries¼ cup chopped walnuts1 servingNo-Added-Sugar Chia Seed JamA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (390 calories)1 servingChopped Salad with Chickpeas, Olives & Feta3 oz. cooked chicken breastP.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesDinner (507 calories)1 servingAnti-Inflammatory Lemony Salmon & Orzo Casserole2 cups mixed greens1 servingItalian DressingEvening Snack (131 calories)1 large pearDaily Totals:1,778 calories, 95g fat, 102g protein, 140g carbohydrate, 35g fiber, 1,561mg sodium.Make it 1,500 calories:Change A.M. snack to 1 clementine and omit evening snack.Make it 2,000 calories:Add 1 medium apple to A.M. snack and add 1 cup low-fat plain kefir to the evening snack.Day 17Breakfast (413 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blueberries¼ cup chopped walnuts1 servingNo-Added-Sugar Chia Seed JamA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (390 calories)1 servingChopped Salad with Chickpeas, Olives & Feta3 oz. cooked chicken breastP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (434 calories)1 servingSheet-Pan Chicken Fajita Bowls¼ cup guacamoleEvening Snack (252 calories)1 medium apple1 ½ Tbsp. natural peanut butterDaily Totals:1,789 calories, 86g fat, 133g protein, 128g carbohydrate, 32g fiber, 1,684mg sodium.Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit evening snack.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to A.M. snack.Day 18Breakfast (430 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 medium orangeA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (390 calories)1 servingChopped Salad with Chickpeas, Olives & Feta3 oz. cooked chicken breastP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (474 calories)1 servingRoasted Chickpea Curry Bowl1 servingKale Salad with Balsamic & ParmesanEvening Snack (131 calories)1 large pearDaily Totals:1,802 calories, 77g fat, 93g protein, 198g carbohydrate, 38g fiber, 2,071mg sodium.Make it 1,500 calories:Change A.M. snack to ¼ cup blueberries and omit evening snack.Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and change evening snack to 1 medium apple.Day 19Breakfast (413 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blueberries¼ cup chopped walnuts1 servingNo-Added-Sugar Chia Seed JamA.M. Snack (131 calories)1 large pearLunch (390 calories)1 servingChopped Salad with Chickpeas, Olives & Feta3 oz. cooked chicken breastP.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersDinner (432 calories)1 servingBaked Halibut & Fennel Packets with Chickpea Salad1 servingRoasted BroccoliEvening Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDaily Totals:1,793 calories, 79g fat, 113g protein, 157g carbohydrate, 37g fiber, 1,750mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to A.M. snack.Day 20Breakfast (413 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blueberries¼ cup chopped walnuts1 servingNo-Added-Sugar Chia Seed JamA.M. Snack (268 calories)¼ cup dry-roasted unsalted almonds1 cup blackberriesLunch (388 calories)1 servingSalmon-Stuffed Avocado1 medium appleP.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersDinner (542 calories)1 servingSkillet Bruschetta Chicken1 servingTraditional Greek SaladEvening Snack (59 calories)1 medium peachDaily Totals:1,792 calories, 107g fat, 101g protein, 123g carbohydrate, 37g fiber, 1,349mg sodium.Make it 1,500 calories:Change A.M. snack to 1 clementine and omit evening snack.Make it 2,000 calories:Change evening snack to 1 medium banana with ¼ cup dry-roasted unsalted shelled pistachios.Day 21Breakfast (430 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 medium orangeA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (388 calories)1 servingSalmon-Stuffed Avocado1 medium appleP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (415 calories)1 servingSpinach Salad with Roasted Sweet Potatoes, White Beans & BasilEvening Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersDaily Totals:1,781 calories, 81g fat, 90g protein, 194g carbohydrate, 47g fiber, 1,944mg sodium.Make it 1,500 calories:Omit yogurt and almonds at P.M. snack.Make it 2,000 calories:Omit orange and add 1 servingOrange-Mango Smoothieat breakfast and increase to ¼ cup sliced almonds at P.M. snack.Week 4Ali RedmondHow to Meal-Prep Your Week of Meals:MakeStrawberry & Spinach Meal-Prep Saladto have for lunch on days 23 through 26.Day 22Breakfast (413 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blueberries¼ cup chopped walnuts1 servingNo-Added-Sugar Chia Seed JamA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (422 calories)1 servingWhite Bean & Veggie Salad1 medium orangeP.M. Snack (129 calories)1 servingPickled Tuna Salad1 cup sliced carrotsDinner (600 calories)1 servingSheet-Pan Salmon with Crispy QuinoaEvening Snack (95 calories)1 medium appleDaily Totals:1,788 calories, 97g fat, 95g protein, 149g carbohydrate, 36g fiber, 1,529mg sodium.Make it 1,500 calories:Omit chopped walnuts at breakfast and omit evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snacks.Day 23Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (375 calories)1 servingStrawberry & Spinach Meal-Prep SaladP.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesDinner (493 calories)1 servingPerfect Pan-Seared Chicken Breasts1 servingChickpea, Beet & Feta Salad with Lemon-Garlic VinaigretteEvening Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDaily Totals:1,790 calories, 86g fat, 119g protein, 141g carbohydrate, 31g fiber, 1,941mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1 medium peach to lunch.Day 24Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (375 calories)1 servingStrawberry & Spinach Meal-Prep SaladP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (408 calories)1 servingSheet-Pan Baked Feta with Bell Peppers & Chickpeas1 servingShaved Cauliflower Salad with Lemon Vinaigrette & ParmesanEvening Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDaily Totals:1,823 calories, 90g fat, 103g protein, 163g carbohydrate, 39g fiber, 1,797mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast.Day 25Breakfast (430 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 medium orangeA.M. Snack (268 calories)¼ cup dry-roasted unsalted almonds1 cup blackberriesLunch (375 calories)1 servingStrawberry & Spinach Meal-Prep SaladP.M. Snack (292 calories)1 cup low-fat plain strained Greek-style yogurt½ cup sliced strawberries3 Tbsp. sliced almondsDinner (448 calories)1 servingChicken Cutlets with Sun-Dried Tomato Cream Sauce (Marry Me Chicken)½ cup cooked brown riceMeal-Prep Tip:Cook extra brown rice to have with dinner tomorrow night.Daily Totals:1,812 calories, 86g fat, 108g protein, 159g carbohydrate, 31g fiber, 1,518mg sodium.Make it 1,500 calories:Omit blackberries at A.M. snack and omit yogurt and almonds at P.M. snack.Make it 2,000 calories:Omit orange and add 1 servingOrange-Mango Smoothieto breakfast.Day 26Breakfast (430 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 medium orangeA.M. Snack (59 calories)1 medium peachLunch (375 calories)1 servingStrawberry & Spinach Meal-Prep SaladP.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlDinner (544 calories)1 servingTofu & Vegetable Scramble½ cup cooked brown riceEvening Snack (206 calories)¼ cup dry-roasted unsalted almondsDaily Totals:1,783 calories, 85g fat, 98g protein, 172g carbohydrate, 29g fiber, 1,835mg sodium.Make it 1,500 calories:Omit orange at breakfast and omit evening snack.Make it 2,000 calories:Omit orange and add 1 servingOrange-Mango Smoothieat breakfast and add ½ cup blueberries to evening snack.Day 27Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (130 calories)1 servingTzatziki Cucumber SlicesLunch (422 calories)1 servingWhite Bean & Veggie Salad1 medium orangeP.M. Snack (296 calories)1 cup low-fat plain strained Greek-style yogurt½ cup blackberries3 Tbsp. sliced almondsDinner (436 calories)1 servingCharred Shrimp, Pesto & Quinoa BowlsEvening Snack (206 calories)¼ cup dry-roasted unsalted almondsDaily Totals:1,808 calories, 95g fat, 102g protein, 158g carbohydrate, 43g fiber, 1,231mg sodium.Make it 1,500 calories:Omit sliced almonds at P.M. snack and evening snack.Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast.Day 28Breakfast (427 calories)1 servingEgg, Tomato & Feta Breakfast Pita1 medium peachA.M. Snack (176 calories)¼ cup dry-roasted unsalted shelled pistachiosLunch (422 calories)1 servingWhite Bean & Veggie Salad1 medium orangeP.M. Snack (292 calories)1 cup low-fat plain strained Greek-style yogurt½ cup sliced strawberries3 Tbsp. sliced almondsDinner (489 calories)1 servingOne-Pot Lentil & Vegetable Soup with Parmesan1 servingCitrus-Arugula SaladMeal-Prep Tip:Reserve two servingsOne-Pot Lentil & Vegetable Soup with Parmesanto have for lunch on days 29 & 30.Daily Totals:1,805 calories, 84g fat, 82g protein, 201g carbohydrate, 45g fiber, 1,658mg sodium.Make it 1,500 calories:Omit peach at breakfast and omit yogurt and almonds at P.M. snack.Make it 2,000 calories:Add ¼ cup dry-roasted unsalted shelled pistachios as an evening snack.Week 5Day 29Breakfast (330 calories)1 servingAnti-Inflammatory Lemon-Blueberry SmoothieA.M. Snack (170 calories)1 servingCottage Cheese-Berry BowlLunch (340 calories)1 servingOne-Pot Lentil & Vegetable Soup with Parmesan1 clementineP.M. Snack (129 calories)1 servingPickled Tuna Salad1 cup sliced carrotsDinner (604 calories)1 servingSheet-Pan Chicken Thighs with Brussels Sprouts & GnocchiEvening Snack (206 calories)¼ cup dry-roasted unsalted almondsDaily Totals:1,779 calories, 71g fat, 105g protein, 200g carbohydrate, 36g fiber, 1,559mg sodium.Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit evening snack.Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast and add ½ cup blueberries to P.M. snack.Day 30Breakfast (330 calories)1 servingAnti-Inflammatory Lemon-Blueberry SmoothieA.M. Snack (122 calories)1 servingWhite Bean–Stuffed Mini Bell PeppersLunch (340 calories)1 servingOne-Pot Lentil & Vegetable Soup with ParmesanP.M. Snack (292 calories)1 cup low-fat plain strained Greek-style yogurt½ cup sliced strawberries3 Tbsp. sliced almondsDinner (427 calories)1 servingLemon-Garlic Sheet-Pan Salmon with Potatoes & Green BeansEvening Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDaily Totals:1,816 calories, 74g fat, 98g protein, 203g carbohydrate, 40g fiber, 1,510mg sodium.Make it 1,500 calories:Omit evening snack.Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfastFrequently Asked QuestionsDefinitely! 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.Yes, if you prefer to eat the same breakfast or lunch every day, go for it! Each 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.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.The anti-inflammatory diet is a way of eating that prioritizes foods that are linked to reducing inflammation. These foods include most fruits and vegetables, legumes, healthy fats, nuts, seeds and fatty fish, like salmon and tuna. It limits refined grains, ultra-processed foods, processed meats and added sugar.Anti-Inflammatory Foods to Focus OnFruits, especially berries, cherries, citrus fruits, pomegranates and moreVegetables, particularly dark leafy greens, cruciferous veggies like broccoli, cauliflower, cabbage and Brussels sprouts, beets and moreLegumesFishNuts and natural nut buttersSeedsAvocadoOlive oilHerbs and spicesDoes Added Sugar Increase Inflammation?Most of us are eating moreadded sugarthan we realize, with the average adult consuming 17 teaspoons (about 68 grams) of added sugar per day. Research links a high intake of added sugar to elevated inflammatory markers and an increased risk of developing chronic conditions like type 2 diabetes, obesity, metabolic syndrome and heart disease.Whileadded sugardoesn’t need to be completely off the table, reducing your intake can help reduce inflammation. Check the nutrition label and ingredient list to see where added sugar may be making its way into your routine.

If you’re interested in following ananti-inflammatory diet, you may be wondering where to start. While complicated terms often pop-up—like antioxidants, anthocyanins, polyphenols and more—actually eating in a way that helps reduce inflammation doesn’t have to be confusing. In this 30-day no-sugar anti-inflammatory meal plan for beginners, we map out an entire month of delicious meals and snacks rich in nutrients that can help reduce inflammation—all without anyadded sugar. You’ll find recipes with simple ingredient lists, sheetpan and one-pot recipes for easy clean up and meal-prep tips throughout. With three different calorie levels to choose from, this meal plan can be adjusted to work for most people.

Why This Meal Plan Is Great for You

In this plan, we prioritize nutrient-rich foods that can help reduce inflammation in the body. You’ll find deeply-pigmented fruits and vegetables, like dark leafy greens, sweet potato and beets as well as blueberries and blackberries. You’ll also find an abundance ofhealthy fats, including foods like salmon, tuna, avocado, olive oil and nuts. While there’s no one singular food that can banish inflammation in the body, research shows that regularly eating a wide-variety of anti-inflammatory foods can help reduce inflammation, promote healthy aging and potentially lower the incidence of chronic disease.While we focus on adding anti-inflammatory foods, we also limit foods that are linked toincreased inflammatory markers, such as added sugars, refined grains and processed meats.

Each day includes an average of 100 grams of protein and 39 grams of fiber. This satiating combo helps provide lasting energy, keeping you full and satisfied in between meals and snacks. A high-fiber diet is linked with manyhealth benefits, includingimproved gut healthand reduced inflammatory markers in the body.

This 1,800-calorie meal plan has modifications for 1,500 and 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 (330 calories)

A.M. Snack (170 calories)

Lunch (422 calories)

P.M. Snack (296 calories)

Dinner (515 calories)

Evening Snack (62 calories)

Daily Totals:1,795 calories, 100g fat, 95g protein, 145g carbohydrate, 32g fiber, 1,366mg sodium.

Make it 1,500 calories:Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.

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

Day 2

Breakfast (427 calories)

A.M. Snack (130 calories)

Lunch (433 calories)

Dinner (432 calories)

Daily Totals:1,781 calories, 63g fat, 121g protein, 196g carbohydrate, 40g fiber, 1,693mg sodium.

Day 3

A.M. Snack (122 calories)

P.M. Snack (170 calories)

Dinner (568 calories)

Evening Snack (95 calories)

Daily Totals:1,815 calories, 68g fat, 90g protein, 230g carbohydrate, 56g fiber, 1,780mg sodium.

Make it 1,500 calories:OmitGuacamole Chopped Saladat dinner and omit evening snack.

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

Day 4

Dinner (566 calories)

Daily Totals:1,813 calories, 57g fat, 122g protein, 212g carbohydrate, 40g fiber, 1,496mg sodium.

Make it 1,500 calories:Omit kefir at breakfast, change A.M. snack to ¼ cup blueberries and omit evening snack.

Day 5

Dinner (420 calories)

Meal-Prep Tip:Reserve two servingsCrustless Salmon, Leek & Mushroom Quicheto have for lunch on days 6 & 7.

Daily Totals:1,801 calories, 78g fat, 108g protein, 183g carbohydrate, 39g fiber, 1,760mg sodium.

Make it 1,500 calories:Omit yogurt and sliced almonds at P.M. snack and change evening snack to 1 medium orange.

Day 6

Lunch (418 calories)

Dinner (479 calories)

Evening Snack (130 calories)

Daily Totals:1,776 calories, 89g fat, 87g protein, 171g carbohydrate, 38g fiber, 1,777mg sodium.

Make it 1,500 calories:Omit yogurt and sliced almonds at P.M. snack.

Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and change A.M. snack to 1 medium orange.

Day 7

A.M. Snack (206 calories)

P.M. Snack (122 calories)

Dinner (395 calories)

Evening Snack (305 calories)

Daily Totals:1,777 calories, 99g fat, 84g protein, 152g carbohydrate, 34g fiber, 1,677mg sodium.

Make it 1,500 calories:Omit evening snack.

Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and change P.M. snack to 1 medium orange.

Day 8

Breakfast (301 calories)

Lunch (394 calories)

P.M. Snack (130 calories)

Dinner (555 calories)

Evening Snack (268 calories)

Daily Totals:1,818 calories, 104g fat, 82g protein, 164g carbohydrate, 37g fiber, 1,377mg sodium.

Make it 1,500 calories:Omit orange at lunch and omit evening snack.

Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.

Day 9

Breakfast (409 calories)

A.M. Snack (305 calories)

Lunch (425 calories)

Dinner (370 calories)

Daily Totals:1,806 calories, 95g fat, 97g protein, 145g carbohydrate, 42g fiber, 2,056mg sodium.

Make it 1,500 calories:Omit peanut butter at A.M. snack and omit sliced almonds at P.M. snack.

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

Day 10

Dinner (414 calories)

Evening Snack (122 calories)

Daily Totals:1,797 calories, 90g fat, 96g protein, 157g carbohydrate, 46g fiber, 2,230mg sodium.

Make it 1,500 calories:Change P.M. snack to 1 large pear and omit evening snack.

Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and reduce to ¼ cup blackberries at P.M. snack.

Day 11

P.M. Snack (129 calories)

Dinner (500 calories)

Daily Totals:1,793 calories, 78g fat, 88g protein, 206g carbohydrate, 56g fiber, 1,710mg sodium.

Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and reduce to ½ cup blackberries at P.M. snack.

Day 12

Dinner (559 calories)

Meal-Prep Tip:Reserve two servings ofChicken Paprikash Soupto have for lunch on days 13 & 14.

Daily Totals:1,789 calories, 89g fat, 86g protein, 174g carbohydrate, 45g fiber, 2,169mg sodium.

Make it 1,500 calories:OmitBrussels Sprouts Caesar Saladat dinner and apple at evening snack.

Day 13

Lunch (355 calories)

Dinner (412 calories)

Daily Totals:1,811 calories, 81g fat, 105g protein, 175g carbohydrate, 35g fiber, 1,250mg sodium.

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

Make it 2,000 calories:Add 1 medium peach to breakfast and add ¼ cup hummus with 1 cup sliced carrots to lunch.

Day 14

Dinner (549 calories)

Daily Totals:1,794 calories, 94g fat, 105g protein, 140g carbohydrate, 38g fiber, 2,282mg sodium.

Day 15

Breakfast (421 calories)

Dinner (507 calories)

Evening Snack (42 calories)

Meal-Prep Tip:Reserve leftoverAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for dinner tomorrow night.

Daily Totals:1,811 calories, 86g fat, 88g protein, 185g carbohydrate, 39g fiber, 2,163mg sodium.

Make it 1,500 calories:Omit yogurt and almonds at P.M. snack and omit evening snack.

Day 16

Breakfast (413 calories)

Lunch (390 calories)

Evening Snack (131 calories)

Daily Totals:1,778 calories, 95g fat, 102g protein, 140g carbohydrate, 35g fiber, 1,561mg sodium.

Make it 1,500 calories:Change A.M. snack to 1 clementine and omit evening snack.

Make it 2,000 calories:Add 1 medium apple to A.M. snack and add 1 cup low-fat plain kefir to the evening snack.

Day 17

Dinner (434 calories)

Evening Snack (252 calories)

Daily Totals:1,789 calories, 86g fat, 133g protein, 128g carbohydrate, 32g fiber, 1,684mg sodium.

Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit evening snack.

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

Day 18

Breakfast (430 calories)

Dinner (474 calories)

Daily Totals:1,802 calories, 77g fat, 93g protein, 198g carbohydrate, 38g fiber, 2,071mg sodium.

Make it 1,500 calories:Change A.M. snack to ¼ cup blueberries and omit evening snack.

Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and change evening snack to 1 medium apple.

Day 19

A.M. Snack (131 calories)

Daily Totals:1,793 calories, 79g fat, 113g protein, 157g carbohydrate, 37g fiber, 1,750mg sodium.

Day 20

A.M. Snack (268 calories)

Lunch (388 calories)

Dinner (542 calories)

Evening Snack (59 calories)

Daily Totals:1,792 calories, 107g fat, 101g protein, 123g carbohydrate, 37g fiber, 1,349mg sodium.

Make it 2,000 calories:Change evening snack to 1 medium banana with ¼ cup dry-roasted unsalted shelled pistachios.

Day 21

Dinner (415 calories)

Daily Totals:1,781 calories, 81g fat, 90g protein, 194g carbohydrate, 47g fiber, 1,944mg sodium.

Make it 1,500 calories:Omit yogurt and almonds at P.M. snack.

Make it 2,000 calories:Omit orange and add 1 servingOrange-Mango Smoothieat breakfast and increase to ¼ cup sliced almonds at P.M. snack.

Day 22

Dinner (600 calories)

Daily Totals:1,788 calories, 97g fat, 95g protein, 149g carbohydrate, 36g fiber, 1,529mg sodium.

Make it 1,500 calories:Omit chopped walnuts at breakfast and omit evening snack.

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

Day 23

Breakfast (318 calories)

Lunch (375 calories)

Dinner (493 calories)

Daily Totals:1,790 calories, 86g fat, 119g protein, 141g carbohydrate, 31g fiber, 1,941mg sodium.

Make it 2,000 calories:Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1 medium peach to lunch.

Day 24

Dinner (408 calories)

Daily Totals:1,823 calories, 90g fat, 103g protein, 163g carbohydrate, 39g fiber, 1,797mg sodium.

Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast.

Day 25

P.M. Snack (292 calories)

Dinner (448 calories)

Meal-Prep Tip:Cook extra brown rice to have with dinner tomorrow night.

Daily Totals:1,812 calories, 86g fat, 108g protein, 159g carbohydrate, 31g fiber, 1,518mg sodium.

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

Make it 2,000 calories:Omit orange and add 1 servingOrange-Mango Smoothieto breakfast.

Day 26

A.M. Snack (59 calories)

Dinner (544 calories)

Evening Snack (206 calories)

Daily Totals:1,783 calories, 85g fat, 98g protein, 172g carbohydrate, 29g fiber, 1,835mg sodium.

Make it 1,500 calories:Omit orange at breakfast and omit evening snack.

Make it 2,000 calories:Omit orange and add 1 servingOrange-Mango Smoothieat breakfast and add ½ cup blueberries to evening snack.

Day 27

Dinner (436 calories)

Daily Totals:1,808 calories, 95g fat, 102g protein, 158g carbohydrate, 43g fiber, 1,231mg sodium.

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

Day 28

A.M. Snack (176 calories)

Dinner (489 calories)

Meal-Prep Tip:Reserve two servingsOne-Pot Lentil & Vegetable Soup with Parmesanto have for lunch on days 29 & 30.

Daily Totals:1,805 calories, 84g fat, 82g protein, 201g carbohydrate, 45g fiber, 1,658mg sodium.

Make it 1,500 calories:Omit peach at breakfast and omit yogurt and almonds at P.M. snack.

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

Day 29

Lunch (340 calories)

Dinner (604 calories)

Daily Totals:1,779 calories, 71g fat, 105g protein, 200g carbohydrate, 36g fiber, 1,559mg sodium.

Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast and add ½ cup blueberries to P.M. snack.

Day 30

Dinner (427 calories)

Daily Totals:1,816 calories, 74g fat, 98g protein, 203g carbohydrate, 40g fiber, 1,510mg sodium.

Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast

Frequently Asked QuestionsDefinitely! 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.Yes, if you prefer to eat the same breakfast or lunch every day, go for it! Each 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.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.The anti-inflammatory diet is a way of eating that prioritizes foods that are linked to reducing inflammation. These foods include most fruits and vegetables, legumes, healthy fats, nuts, seeds and fatty fish, like salmon and tuna. It limits refined grains, ultra-processed foods, processed meats and added sugar.

Frequently Asked Questions

Definitely! 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.

Yes, if you prefer to eat the same breakfast or lunch every day, go for it! Each 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.

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.

The anti-inflammatory diet is a way of eating that prioritizes foods that are linked to reducing inflammation. These foods include most fruits and vegetables, legumes, healthy fats, nuts, seeds and fatty fish, like salmon and tuna. It limits refined grains, ultra-processed foods, processed meats and added sugar.

Anti-Inflammatory Foods to Focus On

Does Added Sugar Increase Inflammation?

Most of us are eating moreadded sugarthan we realize, with the average adult consuming 17 teaspoons (about 68 grams) of added sugar per day. Research links a high intake of added sugar to elevated inflammatory markers and an increased risk of developing chronic conditions like type 2 diabetes, obesity, metabolic syndrome and heart disease.Whileadded sugardoesn’t need to be completely off the table, reducing your intake can help reduce inflammation. Check the nutrition label and ingredient list to see where added sugar may be making its way into your routine.

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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.Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G.Anti-Inflammatory Properties of Diet: Role in Healthy Aging.Biomedicines. 2021;9(8):922. doi:10.3390/biomedicines9080922Ma W, Nguyen LH, Song M, et al.Dietary fiber intake, the gut microbiome, and chronic systemic inflammation in a cohort of adult men.Genome Med. 2021;13(1):102. doi:10.1186/s13073-021-00921-yMa 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

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.Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G.Anti-Inflammatory Properties of Diet: Role in Healthy Aging.Biomedicines. 2021;9(8):922. doi:10.3390/biomedicines9080922Ma W, Nguyen LH, Song M, et al.Dietary fiber intake, the gut microbiome, and chronic systemic inflammation in a cohort of adult men.Genome Med. 2021;13(1):102. doi:10.1186/s13073-021-00921-yMa 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

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.

Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G.Anti-Inflammatory Properties of Diet: Role in Healthy Aging.Biomedicines. 2021;9(8):922. doi:10.3390/biomedicines9080922Ma W, Nguyen LH, Song M, et al.Dietary fiber intake, the gut microbiome, and chronic systemic inflammation in a cohort of adult men.Genome Med. 2021;13(1):102. doi:10.1186/s13073-021-00921-yMa 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

Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G.Anti-Inflammatory Properties of Diet: Role in Healthy Aging.Biomedicines. 2021;9(8):922. doi:10.3390/biomedicines9080922

Ma W, Nguyen LH, Song M, et al.Dietary fiber intake, the gut microbiome, and chronic systemic inflammation in a cohort of adult men.Genome Med. 2021;13(1):102. doi:10.1186/s13073-021-00921-y

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