In This ArticleView AllIn This ArticleWhy This PlanDay 1Day 2Day 3Day 4Day 5Day 6Day 7Meal Prep TipsFAQs

In This ArticleView All

View All

In This Article

Why This Plan

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Meal Prep Tips

FAQs

ClosePhoto:Eating Well/Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf. Photographer: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine KeeleyIf you’re looking to reduce inflammation in your body and better support your gut health, your eating pattern is a good place to start. In this meal plan, you’ll find an abundance ofanti-inflammatory foods, such as colorful fruits and vegetables, nuts, legumes, healthy fats and fish. Plus, each day offers at least 30 grams of fiber to help support your gut health and healthy digestion.Why This Meal Plan Is Great for YouSomeinflammationcan be beneficial to our bodies, like acute inflammation that happens when you are recovering from an injury or infection. However, chronic inflammation is a low-grade, more long-term type of inflammation that is harder to notice and can lead to some negative health implications like higher chronic disease risk. Fortunately, eating an anti-inflammatory diet can help remedy some of thesymptomsthat go with chronic inflammation, like joint pain, brain fog and low energy levels. The anti-inflammatory diet focuses on eating foods high in antioxidants like produce and legumes, but also limits consuming foods that may promote inflammation, such as ultra-processed foods and added sugar. This meal plan is packed with antioxidant-rich foods like berries, fatty fish, beans and dark leafy greens to help you keep chronic inflammation at bay.Fiberis a nutrient that most people don’t get enough of, but it’s really important for our health. It helps keep you regular and also supports ahealthy gut microbiome, which has been linked with improved immune function, better heart health, reduced risk of cognitive decline and more. Eating enough fiber not only benefits your gut, but additionally can help reduce inflammation. Research shows that higher fiber intake may lower inflammation markers.For this reason, we included at least 30 grams of fiber per day in this plan.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.Day 1Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla MontielBreakfast (412 calories)1 servingRainbow Frittata2 slices whole-wheat bread½ cup red grapesA.M. Snack (145 calories)1 cup raspberries½ cup low-fat plain Greek yogurtLunch (752 calories)1 servingBibimbap-Inspired Veggie BowlsP.M. Snack (64 calories)½ cup edamameDinner (419 calories)1 servingCheesy Spinach & Artichoke Stuffed Butternut Squash2 plumsDaily Totals: 1,794 calories, 93g fat, 22g saturated fat, 75g protein, 177g carbohydrate, 46g fiber, 1,958 mg sodiumMake it 1,500 calories: Omit bread at breakfast and omit A.M. snack.Make it 2,000 calories: Add 1 servingSpiced Roasted Walnutsto P.M. snack.Day 2Diana ChistrugaBreakfast (422 calories)1 servingStrawberry Chia PuddingA.M. Snack (209 calories)1 servingFig Newton–Inspired Energy BallsLunch (477 calories)1 servingSalmon-Stuffed Avocados1 servingMassaged Kale SaladP.M. Snack (205 calories)1 servingSpiced Roasted WalnutsDinner (528 calories)1 servingSkillet Lemon Chicken with Spinach1 servingRoasted Sweet PotatoesDaily Totals: 1,790 calories, 101g fat, 26g saturated fat, 77g protein, 156g carbohydrate, 40g fiber, 1,851 mg sodiumMake it 1,500 calories: Omit P.M. snack.Make it 2,000 calories: Add 2 hard-boiled eggs to P.M snack.Day 3Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe HauserBreakfast (422 calories)1 servingStrawberry Chia Pudding2 eggs, scrambledA.M. Snack (259 calories)1 servingRicotta-Tomato ToastLunch (491 calories)1 servingCucumber Salad, Hummus & Pita Bento Box LunchP.M. Snack (144 calories)½ cup low-fat plain Greek yogurt2 plumsDinner (472 calories)1 servingChickpeas alla VodkaDaily Totals: 1,783 calories, 71g fat, 29g saturated fat, 93g protein, 201g carbohydrate, 38g fiber, 1,923 mg sodiumMake it 1,500 calories: Omit A.M. snack.Make it 2,000 calories: Add 1 medium orange to breakfast and add ½ avocado to lunch.Day 4Breakfast (422 calories)1 servingStrawberry Chia PuddingA.M Snack (349 calories)1 servingLemon-Blueberry Smoothie½ cup red grapesLunch (491 calories)1 servingCucumber Salad, Hummus & Pita Bento Box LunchP.M. Snack (64 calories)½ cup edamameDinner (460 calories)1 servingSheet-Pan Maple-Mustard Pork Chops1 servingBalsamic-Parmesan Sautéed SpinachDaily Totals: 1,785 calories, 78g fat, 23g saturated fat, 93g protein, 194 carbohydrate, 40g fiber, 1,691 mg sodiumMake it 1,500 calories: Omit Lemon-Blueberry Smoothie at A.M. snack.Make it 2,000 calories: Add ½ avocado to lunch and add 1 hard-boiled egg to P.M. snack.Day 5Photographer: Antonis Achilleos, Food Stylist: Emily Nabors Hall, Prop Stylist: Kay ClarkeBreakfast (422 calories)1 servingStrawberry Chia PuddingA.M. Snack (308 calories)1 servingFig Newton–Inspired Energy Balls1 medium orangeLunch (491 calories)1 servingCucumber Salad, Hummus & Pita Bento Box LunchP.M. Snack (266 calories)1 servingSpiced Roasted Walnuts1 plumDinner (323 calories)1 servingSweet Potato & Black Bean ChiliDaily Totals: 1,810 calories, 70g fat, 20g saturated fat, 73g protein, 244g carbohydrate, 51g fiber, 1,662 mg sodiumMake it 1,500 calories: Omit A.M. snack.Make it 2,000 calories: Add ½ avocado to lunch.Day 6Breakfast (431 calories)1 servingBerry-Green Tea SmoothieA.M. Snack (144 calories)½ cup low-fat plain Greek yogurt2 plumsLunch (627 calories)1 servingSalmon Salad with Crispy White BeansP.M. Snack (205 calories)1 servingSpiced Roasted WalnutsDinner (412 calories)1 servingGrilled Flank Steak with Tomato Salad1 servingSautéed BroccoliniDaily Totals: 1,819 calories, 97g fat, 16g saturated fat, 90g protein, 149g carbohydrate, 35g fiber, 1,443 mg sodiumMake it 1,500 calories: Omit A.M. snack and P.M. snack.Make it 2,000 calories: Add 2 scrambled eggs to breakfast.Day 7Breakfast (390 calories)1 serving“Egg in a Hole” with Avocado Salsa1 cup red grapesA.M. Snack (247 calories)1 servingFig Newton–Inspired Energy BallsLunch (436 calories)1 servingCharred Shrimp, Pesto & Quinoa BowlsP.M. Snack (146 calories)1 cup raspberries½ cup low-fat plain Greek yogurtDinner (578 calories)1 servingSausage, Kale, & Pepper Pasta1 slice whole-wheat French breadDaily Totals: 1,797 calories, 71g fat, 15g saturated fat, 99g protein, 207g carbohydrate, 40g fiber, 2,143 mg sodiumMake it 1,500 calories: Omit A.M. snack.Make it 2,000 calories: Add 1 servingSpiced Roasted Walnutsto P.M. snack.How to Meal-Prep Your Week of Meals:PrepareStrawberry Chia Puddingfor breakfasts on Days 2 through 5.Make-aheadCucumber Salad, Hummus & Pita Bento Box Lunchfor lunches on Days 3 through 5.MakeFig Newton–Inspired Energy BallsandSpiced Roasted Walnutsfor snacks throughout the week.Frequently Asked QuestionsYes! This meal plan is meant to serve as a framework for an anti-inflammatory diet. It doesn’t need to be followed exactly to reap the benefits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these deliciousanti-inflammatory recipes.Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 390 to 431 calories while the lunches span 436 to 752 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want 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.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.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.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 Medicine. 2021;13(1). doi:10.1186/s13073-021-00921-yU.S. Department of Agriculture. U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

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Photo:Eating Well/Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf. Photographer: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

Images of Grilled Flank Steak with Tomato Salad, Bibimbap-Inspired Veggie Bowls and Lemon-Blueberry Smoothie

Eating Well/Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf. Photographer: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

If you’re looking to reduce inflammation in your body and better support your gut health, your eating pattern is a good place to start. In this meal plan, you’ll find an abundance ofanti-inflammatory foods, such as colorful fruits and vegetables, nuts, legumes, healthy fats and fish. Plus, each day offers at least 30 grams of fiber to help support your gut health and healthy digestion.Why This Meal Plan Is Great for YouSomeinflammationcan be beneficial to our bodies, like acute inflammation that happens when you are recovering from an injury or infection. However, chronic inflammation is a low-grade, more long-term type of inflammation that is harder to notice and can lead to some negative health implications like higher chronic disease risk. Fortunately, eating an anti-inflammatory diet can help remedy some of thesymptomsthat go with chronic inflammation, like joint pain, brain fog and low energy levels. The anti-inflammatory diet focuses on eating foods high in antioxidants like produce and legumes, but also limits consuming foods that may promote inflammation, such as ultra-processed foods and added sugar. This meal plan is packed with antioxidant-rich foods like berries, fatty fish, beans and dark leafy greens to help you keep chronic inflammation at bay.Fiberis a nutrient that most people don’t get enough of, but it’s really important for our health. It helps keep you regular and also supports ahealthy gut microbiome, which has been linked with improved immune function, better heart health, reduced risk of cognitive decline and more. Eating enough fiber not only benefits your gut, but additionally can help reduce inflammation. Research shows that higher fiber intake may lower inflammation markers.For this reason, we included at least 30 grams of fiber per day in this plan.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.Day 1Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla MontielBreakfast (412 calories)1 servingRainbow Frittata2 slices whole-wheat bread½ cup red grapesA.M. Snack (145 calories)1 cup raspberries½ cup low-fat plain Greek yogurtLunch (752 calories)1 servingBibimbap-Inspired Veggie BowlsP.M. Snack (64 calories)½ cup edamameDinner (419 calories)1 servingCheesy Spinach & Artichoke Stuffed Butternut Squash2 plumsDaily Totals: 1,794 calories, 93g fat, 22g saturated fat, 75g protein, 177g carbohydrate, 46g fiber, 1,958 mg sodiumMake it 1,500 calories: Omit bread at breakfast and omit A.M. snack.Make it 2,000 calories: Add 1 servingSpiced Roasted Walnutsto P.M. snack.Day 2Diana ChistrugaBreakfast (422 calories)1 servingStrawberry Chia PuddingA.M. Snack (209 calories)1 servingFig Newton–Inspired Energy BallsLunch (477 calories)1 servingSalmon-Stuffed Avocados1 servingMassaged Kale SaladP.M. Snack (205 calories)1 servingSpiced Roasted WalnutsDinner (528 calories)1 servingSkillet Lemon Chicken with Spinach1 servingRoasted Sweet PotatoesDaily Totals: 1,790 calories, 101g fat, 26g saturated fat, 77g protein, 156g carbohydrate, 40g fiber, 1,851 mg sodiumMake it 1,500 calories: Omit P.M. snack.Make it 2,000 calories: Add 2 hard-boiled eggs to P.M snack.Day 3Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe HauserBreakfast (422 calories)1 servingStrawberry Chia Pudding2 eggs, scrambledA.M. Snack (259 calories)1 servingRicotta-Tomato ToastLunch (491 calories)1 servingCucumber Salad, Hummus & Pita Bento Box LunchP.M. Snack (144 calories)½ cup low-fat plain Greek yogurt2 plumsDinner (472 calories)1 servingChickpeas alla VodkaDaily Totals: 1,783 calories, 71g fat, 29g saturated fat, 93g protein, 201g carbohydrate, 38g fiber, 1,923 mg sodiumMake it 1,500 calories: Omit A.M. snack.Make it 2,000 calories: Add 1 medium orange to breakfast and add ½ avocado to lunch.Day 4Breakfast (422 calories)1 servingStrawberry Chia PuddingA.M Snack (349 calories)1 servingLemon-Blueberry Smoothie½ cup red grapesLunch (491 calories)1 servingCucumber Salad, Hummus & Pita Bento Box LunchP.M. Snack (64 calories)½ cup edamameDinner (460 calories)1 servingSheet-Pan Maple-Mustard Pork Chops1 servingBalsamic-Parmesan Sautéed SpinachDaily Totals: 1,785 calories, 78g fat, 23g saturated fat, 93g protein, 194 carbohydrate, 40g fiber, 1,691 mg sodiumMake it 1,500 calories: Omit Lemon-Blueberry Smoothie at A.M. snack.Make it 2,000 calories: Add ½ avocado to lunch and add 1 hard-boiled egg to P.M. snack.Day 5Photographer: Antonis Achilleos, Food Stylist: Emily Nabors Hall, Prop Stylist: Kay ClarkeBreakfast (422 calories)1 servingStrawberry Chia PuddingA.M. Snack (308 calories)1 servingFig Newton–Inspired Energy Balls1 medium orangeLunch (491 calories)1 servingCucumber Salad, Hummus & Pita Bento Box LunchP.M. Snack (266 calories)1 servingSpiced Roasted Walnuts1 plumDinner (323 calories)1 servingSweet Potato & Black Bean ChiliDaily Totals: 1,810 calories, 70g fat, 20g saturated fat, 73g protein, 244g carbohydrate, 51g fiber, 1,662 mg sodiumMake it 1,500 calories: Omit A.M. snack.Make it 2,000 calories: Add ½ avocado to lunch.Day 6Breakfast (431 calories)1 servingBerry-Green Tea SmoothieA.M. Snack (144 calories)½ cup low-fat plain Greek yogurt2 plumsLunch (627 calories)1 servingSalmon Salad with Crispy White BeansP.M. Snack (205 calories)1 servingSpiced Roasted WalnutsDinner (412 calories)1 servingGrilled Flank Steak with Tomato Salad1 servingSautéed BroccoliniDaily Totals: 1,819 calories, 97g fat, 16g saturated fat, 90g protein, 149g carbohydrate, 35g fiber, 1,443 mg sodiumMake it 1,500 calories: Omit A.M. snack and P.M. snack.Make it 2,000 calories: Add 2 scrambled eggs to breakfast.Day 7Breakfast (390 calories)1 serving“Egg in a Hole” with Avocado Salsa1 cup red grapesA.M. Snack (247 calories)1 servingFig Newton–Inspired Energy BallsLunch (436 calories)1 servingCharred Shrimp, Pesto & Quinoa BowlsP.M. Snack (146 calories)1 cup raspberries½ cup low-fat plain Greek yogurtDinner (578 calories)1 servingSausage, Kale, & Pepper Pasta1 slice whole-wheat French breadDaily Totals: 1,797 calories, 71g fat, 15g saturated fat, 99g protein, 207g carbohydrate, 40g fiber, 2,143 mg sodiumMake it 1,500 calories: Omit A.M. snack.Make it 2,000 calories: Add 1 servingSpiced Roasted Walnutsto P.M. snack.How to Meal-Prep Your Week of Meals:PrepareStrawberry Chia Puddingfor breakfasts on Days 2 through 5.Make-aheadCucumber Salad, Hummus & Pita Bento Box Lunchfor lunches on Days 3 through 5.MakeFig Newton–Inspired Energy BallsandSpiced Roasted Walnutsfor snacks throughout the week.Frequently Asked QuestionsYes! This meal plan is meant to serve as a framework for an anti-inflammatory diet. It doesn’t need to be followed exactly to reap the benefits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these deliciousanti-inflammatory recipes.Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 390 to 431 calories while the lunches span 436 to 752 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want 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.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.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.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 Medicine. 2021;13(1). doi:10.1186/s13073-021-00921-yU.S. Department of Agriculture. U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

If you’re looking to reduce inflammation in your body and better support your gut health, your eating pattern is a good place to start. In this meal plan, you’ll find an abundance ofanti-inflammatory foods, such as colorful fruits and vegetables, nuts, legumes, healthy fats and fish. Plus, each day offers at least 30 grams of fiber to help support your gut health and healthy digestion.Why This Meal Plan Is Great for YouSomeinflammationcan be beneficial to our bodies, like acute inflammation that happens when you are recovering from an injury or infection. However, chronic inflammation is a low-grade, more long-term type of inflammation that is harder to notice and can lead to some negative health implications like higher chronic disease risk. Fortunately, eating an anti-inflammatory diet can help remedy some of thesymptomsthat go with chronic inflammation, like joint pain, brain fog and low energy levels. The anti-inflammatory diet focuses on eating foods high in antioxidants like produce and legumes, but also limits consuming foods that may promote inflammation, such as ultra-processed foods and added sugar. This meal plan is packed with antioxidant-rich foods like berries, fatty fish, beans and dark leafy greens to help you keep chronic inflammation at bay.Fiberis a nutrient that most people don’t get enough of, but it’s really important for our health. It helps keep you regular and also supports ahealthy gut microbiome, which has been linked with improved immune function, better heart health, reduced risk of cognitive decline and more. Eating enough fiber not only benefits your gut, but additionally can help reduce inflammation. Research shows that higher fiber intake may lower inflammation markers.For this reason, we included at least 30 grams of fiber per day in this plan.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.Day 1Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla MontielBreakfast (412 calories)1 servingRainbow Frittata2 slices whole-wheat bread½ cup red grapesA.M. Snack (145 calories)1 cup raspberries½ cup low-fat plain Greek yogurtLunch (752 calories)1 servingBibimbap-Inspired Veggie BowlsP.M. Snack (64 calories)½ cup edamameDinner (419 calories)1 servingCheesy Spinach & Artichoke Stuffed Butternut Squash2 plumsDaily Totals: 1,794 calories, 93g fat, 22g saturated fat, 75g protein, 177g carbohydrate, 46g fiber, 1,958 mg sodiumMake it 1,500 calories: Omit bread at breakfast and omit A.M. snack.Make it 2,000 calories: Add 1 servingSpiced Roasted Walnutsto P.M. snack.Day 2Diana ChistrugaBreakfast (422 calories)1 servingStrawberry Chia PuddingA.M. Snack (209 calories)1 servingFig Newton–Inspired Energy BallsLunch (477 calories)1 servingSalmon-Stuffed Avocados1 servingMassaged Kale SaladP.M. Snack (205 calories)1 servingSpiced Roasted WalnutsDinner (528 calories)1 servingSkillet Lemon Chicken with Spinach1 servingRoasted Sweet PotatoesDaily Totals: 1,790 calories, 101g fat, 26g saturated fat, 77g protein, 156g carbohydrate, 40g fiber, 1,851 mg sodiumMake it 1,500 calories: Omit P.M. snack.Make it 2,000 calories: Add 2 hard-boiled eggs to P.M snack.Day 3Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe HauserBreakfast (422 calories)1 servingStrawberry Chia Pudding2 eggs, scrambledA.M. Snack (259 calories)1 servingRicotta-Tomato ToastLunch (491 calories)1 servingCucumber Salad, Hummus & Pita Bento Box LunchP.M. Snack (144 calories)½ cup low-fat plain Greek yogurt2 plumsDinner (472 calories)1 servingChickpeas alla VodkaDaily Totals: 1,783 calories, 71g fat, 29g saturated fat, 93g protein, 201g carbohydrate, 38g fiber, 1,923 mg sodiumMake it 1,500 calories: Omit A.M. snack.Make it 2,000 calories: Add 1 medium orange to breakfast and add ½ avocado to lunch.Day 4Breakfast (422 calories)1 servingStrawberry Chia PuddingA.M Snack (349 calories)1 servingLemon-Blueberry Smoothie½ cup red grapesLunch (491 calories)1 servingCucumber Salad, Hummus & Pita Bento Box LunchP.M. Snack (64 calories)½ cup edamameDinner (460 calories)1 servingSheet-Pan Maple-Mustard Pork Chops1 servingBalsamic-Parmesan Sautéed SpinachDaily Totals: 1,785 calories, 78g fat, 23g saturated fat, 93g protein, 194 carbohydrate, 40g fiber, 1,691 mg sodiumMake it 1,500 calories: Omit Lemon-Blueberry Smoothie at A.M. snack.Make it 2,000 calories: Add ½ avocado to lunch and add 1 hard-boiled egg to P.M. snack.Day 5Photographer: Antonis Achilleos, Food Stylist: Emily Nabors Hall, Prop Stylist: Kay ClarkeBreakfast (422 calories)1 servingStrawberry Chia PuddingA.M. Snack (308 calories)1 servingFig Newton–Inspired Energy Balls1 medium orangeLunch (491 calories)1 servingCucumber Salad, Hummus & Pita Bento Box LunchP.M. Snack (266 calories)1 servingSpiced Roasted Walnuts1 plumDinner (323 calories)1 servingSweet Potato & Black Bean ChiliDaily Totals: 1,810 calories, 70g fat, 20g saturated fat, 73g protein, 244g carbohydrate, 51g fiber, 1,662 mg sodiumMake it 1,500 calories: Omit A.M. snack.Make it 2,000 calories: Add ½ avocado to lunch.Day 6Breakfast (431 calories)1 servingBerry-Green Tea SmoothieA.M. Snack (144 calories)½ cup low-fat plain Greek yogurt2 plumsLunch (627 calories)1 servingSalmon Salad with Crispy White BeansP.M. Snack (205 calories)1 servingSpiced Roasted WalnutsDinner (412 calories)1 servingGrilled Flank Steak with Tomato Salad1 servingSautéed BroccoliniDaily Totals: 1,819 calories, 97g fat, 16g saturated fat, 90g protein, 149g carbohydrate, 35g fiber, 1,443 mg sodiumMake it 1,500 calories: Omit A.M. snack and P.M. snack.Make it 2,000 calories: Add 2 scrambled eggs to breakfast.Day 7Breakfast (390 calories)1 serving“Egg in a Hole” with Avocado Salsa1 cup red grapesA.M. Snack (247 calories)1 servingFig Newton–Inspired Energy BallsLunch (436 calories)1 servingCharred Shrimp, Pesto & Quinoa BowlsP.M. Snack (146 calories)1 cup raspberries½ cup low-fat plain Greek yogurtDinner (578 calories)1 servingSausage, Kale, & Pepper Pasta1 slice whole-wheat French breadDaily Totals: 1,797 calories, 71g fat, 15g saturated fat, 99g protein, 207g carbohydrate, 40g fiber, 2,143 mg sodiumMake it 1,500 calories: Omit A.M. snack.Make it 2,000 calories: Add 1 servingSpiced Roasted Walnutsto P.M. snack.How to Meal-Prep Your Week of Meals:PrepareStrawberry Chia Puddingfor breakfasts on Days 2 through 5.Make-aheadCucumber Salad, Hummus & Pita Bento Box Lunchfor lunches on Days 3 through 5.MakeFig Newton–Inspired Energy BallsandSpiced Roasted Walnutsfor snacks throughout the week.Frequently Asked QuestionsYes! This meal plan is meant to serve as a framework for an anti-inflammatory diet. It doesn’t need to be followed exactly to reap the benefits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these deliciousanti-inflammatory recipes.Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 390 to 431 calories while the lunches span 436 to 752 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want 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.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

If you’re looking to reduce inflammation in your body and better support your gut health, your eating pattern is a good place to start. In this meal plan, you’ll find an abundance ofanti-inflammatory foods, such as colorful fruits and vegetables, nuts, legumes, healthy fats and fish. Plus, each day offers at least 30 grams of fiber to help support your gut health and healthy digestion.

Why This Meal Plan Is Great for You

Someinflammationcan be beneficial to our bodies, like acute inflammation that happens when you are recovering from an injury or infection. However, chronic inflammation is a low-grade, more long-term type of inflammation that is harder to notice and can lead to some negative health implications like higher chronic disease risk. Fortunately, eating an anti-inflammatory diet can help remedy some of thesymptomsthat go with chronic inflammation, like joint pain, brain fog and low energy levels. The anti-inflammatory diet focuses on eating foods high in antioxidants like produce and legumes, but also limits consuming foods that may promote inflammation, such as ultra-processed foods and added sugar. This meal plan is packed with antioxidant-rich foods like berries, fatty fish, beans and dark leafy greens to help you keep chronic inflammation at bay.

Fiberis a nutrient that most people don’t get enough of, but it’s really important for our health. It helps keep you regular and also supports ahealthy gut microbiome, which has been linked with improved immune function, better heart health, reduced risk of cognitive decline and more. Eating enough fiber not only benefits your gut, but additionally can help reduce inflammation. Research shows that higher fiber intake may lower inflammation markers.For this reason, we included at least 30 grams of fiber per day in this plan.

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.

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel

an image of the Cheesy Spinach & Artichoke Stuffed Butternut Squash

Breakfast (412 calories)

A.M. Snack (145 calories)

Lunch (752 calories)

P.M. Snack (64 calories)

Dinner (419 calories)

Daily Totals: 1,794 calories, 93g fat, 22g saturated fat, 75g protein, 177g carbohydrate, 46g fiber, 1,958 mg sodium

Make it 1,500 calories: Omit bread at breakfast and omit A.M. snack.

Make it 2,000 calories: Add 1 servingSpiced Roasted Walnutsto P.M. snack.

Diana Chistruga

Skillet Lemon Chicken with Spinach in a skillet

Breakfast (422 calories)

A.M. Snack (209 calories)

Lunch (477 calories)

P.M. Snack (205 calories)

Dinner (528 calories)

Daily Totals: 1,790 calories, 101g fat, 26g saturated fat, 77g protein, 156g carbohydrate, 40g fiber, 1,851 mg sodium

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 2 hard-boiled eggs to P.M snack.

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser

a recipe photo of the Chickpeas alla Vodka

A.M. Snack (259 calories)

Lunch (491 calories)

P.M. Snack (144 calories)

Dinner (472 calories)

Daily Totals: 1,783 calories, 71g fat, 29g saturated fat, 93g protein, 201g carbohydrate, 38g fiber, 1,923 mg sodium

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 medium orange to breakfast and add ½ avocado to lunch.

Cucumber Salad, Hummus & Pita Bento Box Lunch

A.M Snack (349 calories)

Dinner (460 calories)

Daily Totals: 1,785 calories, 78g fat, 23g saturated fat, 93g protein, 194 carbohydrate, 40g fiber, 1,691 mg sodium

Make it 1,500 calories: Omit Lemon-Blueberry Smoothie at A.M. snack.

Make it 2,000 calories: Add ½ avocado to lunch and add 1 hard-boiled egg to P.M. snack.

Photographer: Antonis Achilleos, Food Stylist: Emily Nabors Hall, Prop Stylist: Kay Clarke

Sweet potato & black bean chili in a white bowl with a spoon in it. Lime wedges on the side and fresh cilantro sprinkled on top

A.M. Snack (308 calories)

P.M. Snack (266 calories)

Dinner (323 calories)

Daily Totals: 1,810 calories, 70g fat, 20g saturated fat, 73g protein, 244g carbohydrate, 51g fiber, 1,662 mg sodium

Make it 2,000 calories: Add ½ avocado to lunch.

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Breakfast (431 calories)

A.M. Snack (144 calories)

Lunch (627 calories)

Dinner (412 calories)

Daily Totals: 1,819 calories, 97g fat, 16g saturated fat, 90g protein, 149g carbohydrate, 35g fiber, 1,443 mg sodium

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Add 2 scrambled eggs to breakfast.

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Breakfast (390 calories)

A.M. Snack (247 calories)

Lunch (436 calories)

P.M. Snack (146 calories)

Dinner (578 calories)

Daily Totals: 1,797 calories, 71g fat, 15g saturated fat, 99g protein, 207g carbohydrate, 40g fiber, 2,143 mg sodium

How to Meal-Prep Your Week of Meals:

Frequently Asked QuestionsYes! This meal plan is meant to serve as a framework for an anti-inflammatory diet. It doesn’t need to be followed exactly to reap the benefits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these deliciousanti-inflammatory recipes.Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 390 to 431 calories while the lunches span 436 to 752 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want 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.

Frequently Asked Questions

Yes! This meal plan is meant to serve as a framework for an anti-inflammatory diet. It doesn’t need to be followed exactly to reap the benefits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these deliciousanti-inflammatory recipes.

Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 390 to 431 calories while the lunches span 436 to 752 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want 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.

How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.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 Medicine. 2021;13(1). doi:10.1186/s13073-021-00921-yU.S. Department of Agriculture. U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.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 Medicine. 2021;13(1). doi:10.1186/s13073-021-00921-yU.S. Department of Agriculture. U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

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 Medicine. 2021;13(1). doi:10.1186/s13073-021-00921-yU.S. Department of Agriculture. U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

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 Medicine. 2021;13(1). doi:10.1186/s13073-021-00921-y

U.S. Department of Agriculture. U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.