In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFAQsThe Anti-Inflammatory DietFoods to Focus OnWeek 1Week 2Week 3Week 4Week 5
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
FAQs
The Anti-Inflammatory Diet
Foods to Focus On
Week 1
Week 2
Week 3
Week 4
Week 5
Close
How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
This meal plan is great for you because it’s chock-full ofanti-inflammatory ingredientswhile also being flexible and setting up a realistic routine. Healthy eating is not necessarily cut-and dried; perfection is not required to reduce inflammation. We included meals rich in ingredients that can help reduce inflammation, such as nuts, seeds, fish, avocado, beets, cherries, berries and dark leafy greens, to name a few.
To maximize nutrition and this plan’s anti-inflammatory benefits, we opted to skip added sugars, which canexacerbate inflammation. We do, however, include foods that containnatural sugars, such as fruit, vegetables and unsweetened dairy, because these foods also provide many important nutrients, like vitamins, minerals, protein and fiber.
To help promote weight loss, we set this plan at 1,500 calories a day, which is a level where many people will experience weight loss. As with all meal plans, this is meant to serve as a framework for a healthy eating plan. Listen to your hunger cues, make adjustments to fit your routine and know that this meal plan doesn’t have to be followed exactly to reap the benefits.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
The Fastest Ways to Reduce Inflammation
Frequently Asked QuestionsAbsolutely. We included various meals throughout the month to provide plenty of options. That said, eating what you love is essential to making healthy eating sustainable for you. The ultimate goal is to eat a wide variety of nutrients, focus on increasing fruits and vegetables, and incorporate plenty of healthy fats, like those in nuts, fish and avocado. For this plan, we ensured the daily totals were around 1,500 calories and less than 2,300 milligrams of sodium. We also included a minimum of 60 grams of protein and 28 grams of fiber daily. If you’re swapping a meal while closely monitoring calories, protein, fiber or other nutrients, choosing a meal with a similar nutritional profile may be helpful. Check out all of ouranti-inflammatoryandno-sugar recipesfor more inspiration.Definitely, feel free to choose the same breakfast or lunch option every day if that’s preferred. Calorie levels vary depending on the meal. Each breakfast is approximately 330 to 400 calories, while lunch varies from about 325 to 475 calories. If you’re closely monitoring calories and making a swap, it may be helpful to choose a breakfast or lunch that is similar in calories, or consider adjusting a snack or two.Yes! Everyone can benefit from an anti-inflammatory diet, which is ultimately a nutrient-rich eating plan.Chronic inflammationis linked to numerous health issues, so being proactive and aiming to reduce inflammation and up your nutrients can be a great step to take. If weight loss isn’t your goal, you may need to adjust the total calories. We included modifications for a 2,000-calorie day that may help.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.
Frequently Asked Questions
Absolutely. We included various meals throughout the month to provide plenty of options. That said, eating what you love is essential to making healthy eating sustainable for you. The ultimate goal is to eat a wide variety of nutrients, focus on increasing fruits and vegetables, and incorporate plenty of healthy fats, like those in nuts, fish and avocado. For this plan, we ensured the daily totals were around 1,500 calories and less than 2,300 milligrams of sodium. We also included a minimum of 60 grams of protein and 28 grams of fiber daily. If you’re swapping a meal while closely monitoring calories, protein, fiber or other nutrients, choosing a meal with a similar nutritional profile may be helpful. Check out all of ouranti-inflammatoryandno-sugar recipesfor more inspiration.
Definitely, feel free to choose the same breakfast or lunch option every day if that’s preferred. Calorie levels vary depending on the meal. Each breakfast is approximately 330 to 400 calories, while lunch varies from about 325 to 475 calories. If you’re closely monitoring calories and making a swap, it may be helpful to choose a breakfast or lunch that is similar in calories, or consider adjusting a snack or two.
Yes! Everyone can benefit from an anti-inflammatory diet, which is ultimately a nutrient-rich eating plan.Chronic inflammationis linked to numerous health issues, so being proactive and aiming to reduce inflammation and up your nutrients can be a great step to take. If weight loss isn’t your goal, you may need to adjust the total calories. We included modifications for a 2,000-calorie day that may help.
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.
What Is the Anti-Inflammatory Diet?
The anti-inflammatory diet is very similar to the popularMediterranean diet. The anti-inflammatory diet emphasizes eating foods that may reduce inflammation, such as highly pigmented fruits and vegetables like cherries, kale, berries and beets. It also includes plenty of fish, nuts, seeds and other healthy fats. While eating this way 100% of the time is not required to reap anti-inflammatory benefits, the diet does limit added sugars, refined grains and ultra-processed foods.
Anti-Inflammatory Foods to Focus On
How to Meal-Prep Your Week of Meals
Day 1
Breakfast (383 calories)
A.M. Snack (152 calories)
Lunch (463 calories)
P.M. Snack (95 calories)
Dinner (409 calories)
Daily Totals:1,501 calories, 78g fat, 73g protein, 139g carbohydrate, 30g fiber, 1,531mg sodium
Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack.
Day 2
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Breakfast (325 calories)
A.M. Snack (206 calories)
Lunch (390 calories)
P.M. Snack (82 calories)
Dinner (411 calories)
Evening Snack (98 calories)
Daily Totals:1,512 calories, 65g fat, 80g protein, 163g carbohydrates, 36g fiber, 1,967mg sodium
Make it 2,000 calories:Increase to 2 large hard-boiled eggs at breakfast, add 1 large pear to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to P.M. snack.
Day 3
Breakfast (290 calories)
P.M. Snack (49 calories)
Dinner (537 calories)
Daily Totals:1,516 calories, 43g fat, 98g protein, 189g carbohydrates, 33g fiber, 1,682mg sodium
Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 servingCabbage Caesar Saladto dinner.
Day 4
P.M. Snack (168 calories)
Dinner (424 calories)
Daily Totals:1,513 calories, 68g fat, 84g protein, 155g carbohydrates, 36g fiber, 2,232mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, 1 large pear to A.M. snack and 1 medium orange to lunch.
Day 5
P.M. Snack (131 calories)
Dinner (552 calories)
Daily Totals:1,515 calories, 55g fat, 83g protein, 178g carbohydrates, 29g fiber, 1,703mg sodium
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, 1 medium orange to lunch, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 servingLemon-Blueberry Nice Creamas an evening snack.
Day 6
Caitlin Bensel
A.M. Snack (142 calories)
P.M. Snack (59 calories)
Daily Totals:1,524 calories, 82g fat, 76g protein, 136g carbohydrates, 33g fiber, 1,970mg sodium
Make it 2,000 calories:Increase to 2 large hard-boiled eggs at breakfast, and add 2 Tbsp. chopped walnuts to A.M. snack, 1 medium apple to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 7
A.M. Snack (168 calories)
Dinner (406 calories)
Daily Totals:1,515 calories, 71g fat, 67g protein, 166g carbohydrates, 33g fiber, 1,791mg sodium
Make it 2,000 calories:Add 1 medium orange to breakfast, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack.
Day 8
Brie Passano
Breakfast (368 calories)
A.M. Snack (131 calories)
Lunch (357 calories)
Dinner (447 calories)
Daily Totals:1,494 calories, 74g fat, 79g protein, 151g carbohydrates, 36g fiber, 1,506mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 cup low-fat plain kefir to lunch, and 2 Tbsp. natural peanut butter to P.M. snack.
Day 9
Breakfast (385 calories)
Lunch (361 calories)
P.M. Snack (111 calories)
Dinner (521 calories)
Daily Totals:1,520 calories, 59g fat, 77g protein, 179g carbohydrates, 40g fiber, 1,702mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 servingTraditional Greek Saladto dinner and add 1 servingLemon-Blueberry Nice Creamas an evening snack.
Day 10
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
A.M. Snack (62 calories)
Dinner (535 calories)
Daily Totals:1,499 calories, 60g fat, 77 protein, 179g carbohydrates, 39g fiber, 1,181mg sodium
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt with 2 Tbsp. chopped walnuts to P.M snack.
Day 11
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell
P.M. Snack (115 calories)
Dinner (496 calories)
Daily Totals:1,498 calories, 64g fat, 69g protein, 172g carbohydrate, 39g fiber, 1,771mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 2 Tbsp. natural peanut butter to lunch and 1 servingLemon-Blueberry Nice Creamas an evening snack.
Day 12
A.M. Snack (215 calories)
P.M. Snack (105 calories)
Dinner (439 calories)
Daily Totals:1,505 calories, 64g fat, 74g protein, 174g carbohydrate, 37g fiber, 1,514mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 medium orange as an evening snack.
Day 13
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
P.M. Snack (215 calories)
Dinner (391 calories)
Meal-Prep Tip:Reserve leftoverAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for dinner tomorrow.
Daily Totals:1,498 calories, 70g fat, 103g protein, 125g carbohydrate, 29g fiber, 1,730mg sodium
Make it 2,000 calories:Add 1 servingAnti-Inflammatory Lemon-Blueberry Smoothieto breakfast and ¼ cup unsalted dry-roasted shelled pistachios to lunch.
Day 14
Stacy k. Allen, Props: Julia Bayless, Food Stylist: Ana Kelley
P.M. Snack (237 calories)
Daily Totals:1,493 calories, 77g fat, 99g protein, 115g carbohydrate, 33g fiber, 1,660mg sodium
Make it 2,000 calories:Add 1 servingAnti-Inflammatory Lemon-Blueberry Smoothieto breakfast and add 1 servingCitrus-Arugula Saladto dinner.
Day 15
Photographer: Grant Webster, Food Stylist: Addelyn Evans, Prop Stylist: Gabe Greco
Breakfast (330 calories)
Lunch (340 calories)
P.M. Snack (176 calories)
Dinner (588 calories)
Daily Totals:1,496 calories, 64g fat, 72g protein, 177g carbohydrate, 34g fiber, 1,336mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack.
Day 16
Breakfast (358 calories)
Lunch (326 calories)
Daily Totals:1,501 calories, 69g fat, 61g protein, 168g carbohydrate, 40g fiber, 1,727mg sodium
Make it 2,000 calories:Add 1 clementine to breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 servingRaspberry-Kefir Power Smoothieas an evening snack.
Day 17
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall
Lunch (393 calories)
P.M. Snack (62 calories)
Dinner (564 calories)
Daily Totals:1,508 calories, 60g fat, 72g protein, 177g carbohydrate, 38g fiber, 1,365mg sodium
Make it 2,000 calories:Add 1 medium orange to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 servingRaspberry-Kefir Power Smoothieas an evening snack.
Day 18
Greg DuPree
Dinner (428 calories)
Daily Totals:1,489 calories, 69g fat, 84g protein, 146g carbohydrate, 31g fiber, 1,395mg sodium
Make it 2,000 calories:Add 1 medium orange to breakfast, 2 Tbsp. natural peanut butter to P.M. snack and add 1 servingRaspberry-Kefir Power Smoothieas an evening snack.
Day 19
Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
P.M. Snack (140 calories)
Dinner (415 calories)
Daily Totals:1,513 calories, 75g fat, 85g protein, 137g carbohydrate, 33g fiber, 1,504mg sodium
Make it 2,000 calories:Add 1 medium orange to breakfast, 1 peach with 2 Tbsp. chopped walnuts to the yogurt at lunch and 1 servingRaspberry-Kefir Power Smoothieas an evening snack.
Day 20
Jason Donnelly
Lunch (376 calories)
P.M. Snack (241 calories)
Dinner (356 calories)
Daily Totals:1,523 calories, 57g fat, 89g protein, 178g carbohydrate, 29g fiber, 1,391mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 21
Ali Redmond
P.M. Snack (206 calories)
Dinner (392 calories)
Daily Totals:1,520 calories, 58g fat, 104g protein, 160g carbohydrate, 29g fiber, 916mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, add 1 medium apple to P.M. snack and add 1 servingLemon-Blueberry Nice Creamas an evening snack.
How to Meal-Prep Your Week of Meals:
Day 22
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
Breakfast (286 calories)
A.M. Snack (236 calories)
Dinner (402 calories)
Daily Totals:1,518 calories, 84g fat, 76g protein, 130g carbohydrate, 31g fiber, 1,397mg sodium
Make it 2,000 calories:Add 3 Tbsp. chopped walnuts to A.M. snack, 1 cup low-fat plain kefir to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 23
A.M. Snack (241 calories)
Lunch (374 calories)
P.M. Snack (143 calories)
Dinner (452 calories)
Daily Totals:1,497 calories, 60g fat, 100g protein, 149g carbohydrate, 30g fiber, 1,301mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to lunch, 1 servingCitrus-Arugula Saladto dinner and 1 servingLemon-Blueberry Nice Creamas an evening snack.
Day 24
Breakfast (359 calories)
A.M. Snack (95 calories)
Dinner (473 calories)
Daily Totals:1,507 calories, 82g fat, 85g protein, 124g carbohydrate, 32g fiber, 1,176mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack, 1 medium orange to lunch, 1 medium banana to P.M. snack and 1 servingLemon-Blueberry Nice Creamas an evening snack.
Day 25
Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
P.M. Snack (200 calories)
Dinner (440 calories)
Daily Totals:1,505 calories, 76g fat, 89g protein, 127g carbohydrate, 30g fiber, 1,786mg sodium
Make it 2,000 calories:Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 servingLemon-Blueberry Nice Creamas an evening snack.
Day 26
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
A.M. Snack (305 calories)
Daily Totals:1,520 calories, 79g fat, 95g protein, 113g carbohydrate, 31g fiber, 1,649mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to lunch and add 1 servingRaspberry-Kefir Power Smoothieas an evening snack.
Day 27
Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco
P.M. Snack (124 calories)
Dinner (404 calories)
Daily Totals:1,513 calories, 80g fat, 70g protein, 142g carbohydrate, 32g fiber, 1,371mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds and 1 clementine to lunch and add 1 servingRaspberry-Kefir Power Smoothieas an evening snack.
Day 28
Will Dickey
A.M. Snack (141 calories)
Dinner (446 calories)
Daily Totals:1,511 calories, 81g fat, 81g protein, 129g carbohydrate, 28g fiber, 1,136mg sodium
Make it 2,000 calories:Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.
Day 29
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
Dinner (390 calories)
Meal-Prep Tip:Reserve leftoverSlow-Cooker Cauliflower & Chickpea Tikka Masalato have for dinner tomorrow.
Daily Totals:1,497 calories, 81g fat, 81g protein, 123g carbohydrate, 29g fiber, 1,035mg sodium
Make it 2,000 calories:Increase to ¼ cup chopped pecans at breakfast, add 1 medium apple to lunch and add 1 servingSprouted-Grain Toast with Peanut Butter & Bananaas an evening snack.
Day 30
Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,
Daily Totals:1,476 calories, 69g fat, 63g protein, 160g carbohydrate, 33g fiber, 1,523mg sodium
Make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
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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.Phillips CL, Grayson BE.The immune remodel: Weight loss-mediated inflammatory changes to obesity.Exp Biol Med (Maywood). 2020;245(2):109-121. doi:10.1177/1535370219900185U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Heart Association.Why you should pay attention to inflammation.
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.Phillips CL, Grayson BE.The immune remodel: Weight loss-mediated inflammatory changes to obesity.Exp Biol Med (Maywood). 2020;245(2):109-121. doi:10.1177/1535370219900185U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Heart Association.Why you should pay attention to inflammation.
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.
Phillips CL, Grayson BE.The immune remodel: Weight loss-mediated inflammatory changes to obesity.Exp Biol Med (Maywood). 2020;245(2):109-121. doi:10.1177/1535370219900185U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Heart Association.Why you should pay attention to inflammation.
Phillips CL, Grayson BE.The immune remodel: Weight loss-mediated inflammatory changes to obesity.Exp Biol Med (Maywood). 2020;245(2):109-121. doi:10.1177/1535370219900185
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
American Heart Association.Why you should pay attention to inflammation.
