In This ArticleView AllIn This ArticleWhy This PlanDay 1Day 2Day 3Day 4Day 5Day 6Day 7Meal Prep TipsFAQsFoods to Focus On
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
Foods to Focus On
Anthocyanins,turmeric, omega-3 fatty acids, resveratrol—these are just some of the nutrients and compounds that come up when talking about theanti-inflammatory diet. Does it sound complicated? Definitely! But, it doesn’t have to be so complex.The anti-inflammatory diet focuses on healthy fats, nutrient-dense foods, complex carbohydrates, legumes and plenty of fruits and vegetables. You won’t see processed foods, excess added sugars, refined grains—like white bread and white flour—or red meat more than once or twice a week. Additionally, it included fruits and vegetables specifically shown to reduce inflammation—such as dark leafy greens and blue and red fruits and vegetables, like cherries, pomegranates, berries and beets. The goal of this healthy diet is to reducechronic inflammationin the body.Why This Meal Plan Is Great for YouIn this seven-day anti-inflammatory meal plan for beginners, we break down the foods to focus on and include a week of healthy, simple recipes with shorter ingredient lists, making them a snap to put together, even on the busiest of days.If you’re trying to lose weight,reducing inflammationand eating fewer calories can play a big role. We set this plan at 1,500 calories per day, which is a level where most people will lose weight. 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.Inflammation-Fighting Foods, Ranked from Worst to BestAli RedmondDay 1Breakfast (333 calories)1 servingReally Green SmoothieA.M. Snack (131 calories)1 large pearLunch (422 calories)1 servingCucumber, Tomato & Arugula Salad with HummusP.M. Snack (105 calories)8 walnut halvesDinner (522 calories)1 servingGarlic Butter-Roasted Salmon with Potatoes & AsparagusDaily Totals:1,512 calories, 54 g protein, 147 g carbohydrates, 31 g fiber, 86 g fat, 1,073 mg sodiumTo make it 2,000 calories:Add 1 medium orange to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, plus increase to 1/4 cup walnuts and add 1 medium apple to P.M. snack.Day 2Ali RedmondBreakfast (333 calories)1 cup low-fat plain Greek yogurt1/2 cup fresh cherries3 Tbsp. chopped walnutsA.M. Snack (95 calories)1 medium appleLunch (347 calories)1 servingPeanut Zucchini Noodle Salad with Chicken1 clementineP.M. Snack (206 calories)1/4 cup unsalted dry-roasted almondsDinner (472 calories)1 servingStuffed Sweet Potato with Hummus DressingDaily Totals:1,500 calories, 85 g protein, 180 g carbohydrates, 40 g fiber, 60 g fat, 1,136 mg sodiumTo make it 2,000 calories:Add 3 Tbsp. natural peanut butter to A.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.Day 3Breakfast (333 calories)1 servingReally Green SmoothieA.M. Snack (206 calories)1/4 cup unsalted dry-roasted almondsLunch (393 calories)1 servingSweet Potato, Kale & Chicken Salad with Peanut DressingP.M. Snack (95 calories)1 medium appleDinner (464 calories)1 servingKale & Avocado Salad with Blueberries & Edamame1-oz. slice whole-wheat baguetteDaily Totals:1,491 calories, 58 g protein, 160 g carbohydrates, 35 g fiber, 77 g fat, 1,648 mg sodiumTo make it 2,000 calories:Add 1 medium orange to breakfast, add 1 large pear to A.M. snack, and add 3 Tbsp. natural peanut butter to P.M. snack.Day 4Breakfast (333 calories)1 cup low-fat plain Greek yogurt1/2 cup fresh cherries3 Tbsp. chopped walnutsA.M. Snack (64 calories)1 cup raspberriesLunch (393 calories)1 servingSweet Potato, Kale & Chicken Salad with Peanut DressingP.M. Snack (127 calories)1 cup blackberries5 walnut halvesDinner (604 calories)1 servingSheet-Pan Chicken Thighs with Brussels Sprouts & GnocchiDaily Totals:1,571 calories, 101 g protein, 153 g carbohydrates, 33 g fiber, 66 g fat, 1,304 mg sodiumTo make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, and increase to 1/3 cup walnuts at P.M. snack.Day 5Breakfast (333 calories)1 servingReally Green SmoothieA.M. Snack (154 calories)20 unsalted dry-roasted almondsLunch (393 calories)1 servingSweet Potato, Kale & Chicken Salad with Peanut DressingP.M. Snack (35 calories)1 clementineDinner (582 calories)1 servingVegan Lentil Soup2 cups mixed salad greens1/2 avocado, sliced1 servingCitrus VinaigretteMeal-Prep Tip:Reserve 2 servings of theVegan Lentil Soupto have for lunch on Days 6 and 7.Daily Totals:1,497 calories, 59 g protein, 155 g carbohydrates, 40 g fiber, 79 g fat, 1,441 mg sodiumTo make it 2,000 calories:Add 1 slice of sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 large pear plus increase to 25 almonds at A.M. snack, and increase to 1 whole avocado at dinner.Day 6Ali RedmondBreakfast (333 calories)1 cup low-fat plain Greek yogurt1/2 cup fresh cherries3 Tbsp. chopped walnutsA.M. Snack (131 calories)1 large pearLunch (367 calories)1 servingVegan Lentil Soup1 medium appleP.M. Snack (206 calories)1/4 cup unsalted dry-roasted almondsDinner (440 calories)1 servingBaked Eggs in Tomato Sauce with Kale1-oz. slice whole-wheat baguetteDaily Totals:1,525 calories, 72 g protein, 181 g carbohydrates, 35 g fiber, 65 g fat, 1,439 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch, and add 1 medium orange to P.M. snack.Day 7Breakfast (333 calories)1 servingReally Green SmoothieA.M. Snack (154 calories)20 unsalted dry-roasted almondsLunch (367 calories)1 servingVegan Lentil Soup1 medium appleP.M. Snack (62 calories)1 medium orangeDinner (586 calories)1 servingProvençal Baked Fish with Roasted Potatoes & Mushrooms2 cups mixed salad greens1/2 avocado, sliced1 servingCitrus VinaigretteDaily Totals:1,502 calories, 54 g protein, 180 g carbohydrates, 44 g fiber, 72 g fat, 1,094 mg sodiumTo make it 2,000 calories:Add 1 slice of sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 large pear to A.M. snack, and increase to 1 whole avocado at dinner.How to Meal-Prep Your Week of MealsMakeSweet Potato, Kale & Chicken Salad with Peanut Dressingto have for lunch on Days 2 through 5.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Anti-Inflammatory Foods to Focus OnAli RedmondBlueberries, blackberries and raspberriesCherriesPomegranateBeetsBroccoliCauliflowerBrussels sproutsDark leafy greens (spinach, kale, chard)Nuts and seeds, especially walnutsNatural nut buttersAvocadoOlives and olive oilFish, especially salmon and tunaLegumes (lentils, chickpeas and other beans)Whole grains (quinoa, whole-wheat bread, brown rice)Sweet potatoEggsCitrus fruitsGarlic, herbs and spicesGreek yogurt and kefirHow 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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Anthocyanins,turmeric, omega-3 fatty acids, resveratrol—these are just some of the nutrients and compounds that come up when talking about theanti-inflammatory diet. Does it sound complicated? Definitely! But, it doesn’t have to be so complex.The anti-inflammatory diet focuses on healthy fats, nutrient-dense foods, complex carbohydrates, legumes and plenty of fruits and vegetables. You won’t see processed foods, excess added sugars, refined grains—like white bread and white flour—or red meat more than once or twice a week. Additionally, it included fruits and vegetables specifically shown to reduce inflammation—such as dark leafy greens and blue and red fruits and vegetables, like cherries, pomegranates, berries and beets. The goal of this healthy diet is to reducechronic inflammationin the body.Why This Meal Plan Is Great for YouIn this seven-day anti-inflammatory meal plan for beginners, we break down the foods to focus on and include a week of healthy, simple recipes with shorter ingredient lists, making them a snap to put together, even on the busiest of days.If you’re trying to lose weight,reducing inflammationand eating fewer calories can play a big role. We set this plan at 1,500 calories per day, which is a level where most people will lose weight. 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.Inflammation-Fighting Foods, Ranked from Worst to BestAli RedmondDay 1Breakfast (333 calories)1 servingReally Green SmoothieA.M. Snack (131 calories)1 large pearLunch (422 calories)1 servingCucumber, Tomato & Arugula Salad with HummusP.M. Snack (105 calories)8 walnut halvesDinner (522 calories)1 servingGarlic Butter-Roasted Salmon with Potatoes & AsparagusDaily Totals:1,512 calories, 54 g protein, 147 g carbohydrates, 31 g fiber, 86 g fat, 1,073 mg sodiumTo make it 2,000 calories:Add 1 medium orange to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, plus increase to 1/4 cup walnuts and add 1 medium apple to P.M. snack.Day 2Ali RedmondBreakfast (333 calories)1 cup low-fat plain Greek yogurt1/2 cup fresh cherries3 Tbsp. chopped walnutsA.M. Snack (95 calories)1 medium appleLunch (347 calories)1 servingPeanut Zucchini Noodle Salad with Chicken1 clementineP.M. Snack (206 calories)1/4 cup unsalted dry-roasted almondsDinner (472 calories)1 servingStuffed Sweet Potato with Hummus DressingDaily Totals:1,500 calories, 85 g protein, 180 g carbohydrates, 40 g fiber, 60 g fat, 1,136 mg sodiumTo make it 2,000 calories:Add 3 Tbsp. natural peanut butter to A.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.Day 3Breakfast (333 calories)1 servingReally Green SmoothieA.M. Snack (206 calories)1/4 cup unsalted dry-roasted almondsLunch (393 calories)1 servingSweet Potato, Kale & Chicken Salad with Peanut DressingP.M. Snack (95 calories)1 medium appleDinner (464 calories)1 servingKale & Avocado Salad with Blueberries & Edamame1-oz. slice whole-wheat baguetteDaily Totals:1,491 calories, 58 g protein, 160 g carbohydrates, 35 g fiber, 77 g fat, 1,648 mg sodiumTo make it 2,000 calories:Add 1 medium orange to breakfast, add 1 large pear to A.M. snack, and add 3 Tbsp. natural peanut butter to P.M. snack.Day 4Breakfast (333 calories)1 cup low-fat plain Greek yogurt1/2 cup fresh cherries3 Tbsp. chopped walnutsA.M. Snack (64 calories)1 cup raspberriesLunch (393 calories)1 servingSweet Potato, Kale & Chicken Salad with Peanut DressingP.M. Snack (127 calories)1 cup blackberries5 walnut halvesDinner (604 calories)1 servingSheet-Pan Chicken Thighs with Brussels Sprouts & GnocchiDaily Totals:1,571 calories, 101 g protein, 153 g carbohydrates, 33 g fiber, 66 g fat, 1,304 mg sodiumTo make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, and increase to 1/3 cup walnuts at P.M. snack.Day 5Breakfast (333 calories)1 servingReally Green SmoothieA.M. Snack (154 calories)20 unsalted dry-roasted almondsLunch (393 calories)1 servingSweet Potato, Kale & Chicken Salad with Peanut DressingP.M. Snack (35 calories)1 clementineDinner (582 calories)1 servingVegan Lentil Soup2 cups mixed salad greens1/2 avocado, sliced1 servingCitrus VinaigretteMeal-Prep Tip:Reserve 2 servings of theVegan Lentil Soupto have for lunch on Days 6 and 7.Daily Totals:1,497 calories, 59 g protein, 155 g carbohydrates, 40 g fiber, 79 g fat, 1,441 mg sodiumTo make it 2,000 calories:Add 1 slice of sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 large pear plus increase to 25 almonds at A.M. snack, and increase to 1 whole avocado at dinner.Day 6Ali RedmondBreakfast (333 calories)1 cup low-fat plain Greek yogurt1/2 cup fresh cherries3 Tbsp. chopped walnutsA.M. Snack (131 calories)1 large pearLunch (367 calories)1 servingVegan Lentil Soup1 medium appleP.M. Snack (206 calories)1/4 cup unsalted dry-roasted almondsDinner (440 calories)1 servingBaked Eggs in Tomato Sauce with Kale1-oz. slice whole-wheat baguetteDaily Totals:1,525 calories, 72 g protein, 181 g carbohydrates, 35 g fiber, 65 g fat, 1,439 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch, and add 1 medium orange to P.M. snack.Day 7Breakfast (333 calories)1 servingReally Green SmoothieA.M. Snack (154 calories)20 unsalted dry-roasted almondsLunch (367 calories)1 servingVegan Lentil Soup1 medium appleP.M. Snack (62 calories)1 medium orangeDinner (586 calories)1 servingProvençal Baked Fish with Roasted Potatoes & Mushrooms2 cups mixed salad greens1/2 avocado, sliced1 servingCitrus VinaigretteDaily Totals:1,502 calories, 54 g protein, 180 g carbohydrates, 44 g fiber, 72 g fat, 1,094 mg sodiumTo make it 2,000 calories:Add 1 slice of sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 large pear to A.M. snack, and increase to 1 whole avocado at dinner.How to Meal-Prep Your Week of MealsMakeSweet Potato, Kale & Chicken Salad with Peanut Dressingto have for lunch on Days 2 through 5.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Anti-Inflammatory Foods to Focus OnAli RedmondBlueberries, blackberries and raspberriesCherriesPomegranateBeetsBroccoliCauliflowerBrussels sproutsDark leafy greens (spinach, kale, chard)Nuts and seeds, especially walnutsNatural nut buttersAvocadoOlives and olive oilFish, especially salmon and tunaLegumes (lentils, chickpeas and other beans)Whole grains (quinoa, whole-wheat bread, brown rice)Sweet potatoEggsCitrus fruitsGarlic, herbs and spicesGreek yogurt and kefirHow 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.
Anthocyanins,turmeric, omega-3 fatty acids, resveratrol—these are just some of the nutrients and compounds that come up when talking about theanti-inflammatory diet. Does it sound complicated? Definitely! But, it doesn’t have to be so complex.
The anti-inflammatory diet focuses on healthy fats, nutrient-dense foods, complex carbohydrates, legumes and plenty of fruits and vegetables. You won’t see processed foods, excess added sugars, refined grains—like white bread and white flour—or red meat more than once or twice a week. Additionally, it included fruits and vegetables specifically shown to reduce inflammation—such as dark leafy greens and blue and red fruits and vegetables, like cherries, pomegranates, berries and beets. The goal of this healthy diet is to reducechronic inflammationin the body.
Why This Meal Plan Is Great for You
In this seven-day anti-inflammatory meal plan for beginners, we break down the foods to focus on and include a week of healthy, simple recipes with shorter ingredient lists, making them a snap to put together, even on the busiest of days.
If you’re trying to lose weight,reducing inflammationand eating fewer calories can play a big role. We set this plan at 1,500 calories per day, which is a level where most people will lose weight. 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.
Inflammation-Fighting Foods, Ranked from Worst to Best
Ali Redmond
Breakfast (333 calories)
A.M. Snack (131 calories)
Lunch (422 calories)
P.M. Snack (105 calories)
Dinner (522 calories)
Daily Totals:1,512 calories, 54 g protein, 147 g carbohydrates, 31 g fiber, 86 g fat, 1,073 mg sodium
To make it 2,000 calories:Add 1 medium orange to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, plus increase to 1/4 cup walnuts and add 1 medium apple to P.M. snack.
A.M. Snack (95 calories)
Lunch (347 calories)
P.M. Snack (206 calories)
Dinner (472 calories)
Daily Totals:1,500 calories, 85 g protein, 180 g carbohydrates, 40 g fiber, 60 g fat, 1,136 mg sodium
To make it 2,000 calories:Add 3 Tbsp. natural peanut butter to A.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.
A.M. Snack (206 calories)
Lunch (393 calories)
P.M. Snack (95 calories)
Dinner (464 calories)
Daily Totals:1,491 calories, 58 g protein, 160 g carbohydrates, 35 g fiber, 77 g fat, 1,648 mg sodium
To make it 2,000 calories:Add 1 medium orange to breakfast, add 1 large pear to A.M. snack, and add 3 Tbsp. natural peanut butter to P.M. snack.
A.M. Snack (64 calories)
P.M. Snack (127 calories)
Dinner (604 calories)
Daily Totals:1,571 calories, 101 g protein, 153 g carbohydrates, 33 g fiber, 66 g fat, 1,304 mg sodium
To make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, and increase to 1/3 cup walnuts at P.M. snack.
A.M. Snack (154 calories)
P.M. Snack (35 calories)
Dinner (582 calories)
Meal-Prep Tip:Reserve 2 servings of theVegan Lentil Soupto have for lunch on Days 6 and 7.
Daily Totals:1,497 calories, 59 g protein, 155 g carbohydrates, 40 g fiber, 79 g fat, 1,441 mg sodium
To make it 2,000 calories:Add 1 slice of sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 large pear plus increase to 25 almonds at A.M. snack, and increase to 1 whole avocado at dinner.
Lunch (367 calories)
Dinner (440 calories)
Daily Totals:1,525 calories, 72 g protein, 181 g carbohydrates, 35 g fiber, 65 g fat, 1,439 mg sodium
To make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch, and add 1 medium orange to P.M. snack.
P.M. Snack (62 calories)
Dinner (586 calories)
Daily Totals:1,502 calories, 54 g protein, 180 g carbohydrates, 44 g fiber, 72 g fat, 1,094 mg sodium
To make it 2,000 calories:Add 1 slice of sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 large pear to A.M. snack, and increase to 1 whole avocado at dinner.
How to Meal-Prep Your Week of Meals
Frequently Asked QuestionsWe 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
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Anti-Inflammatory Foods to Focus On
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.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
