7-Day Anti-Inflammatory Meal Plan for Healthy Aging, Created by a Dietitian

In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsStrategies to Reduce Chronic Inflammation:Anti-Inflammatory Healthy Aging Foods to Focus On:How to Meal-Prep Your Week of Meals:Day 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Why This Meal Plan Is Great for You

Frequently Asked Questions

Strategies to Reduce Chronic Inflammation:

Anti-Inflammatory Healthy Aging Foods to Focus On:

How to Meal-Prep Your Week of Meals:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ClosePhoto: Photographer: Jen Causey, Food Stylist: Ruth BlackburnThe anti-inflammatory diet has generated a lot of buzz over the years, and for good reason. According toStatPearls, nearly 60% of Americans live with at least one chronic condition. These conditions include type 2 diabetes, heart disease, arthritis and inflammatory bowel diseases; as the name may imply, they are linked to chronic inflammation (low-grade, long-term). According to 2019 research in theInternational Journal of Molecular Sciences, as we age, we enter a more chronic inflammatory state, coined “inflammaging,” further increasing the risk of these chronic conditions. Though people from all walks of life could likely benefit from the anti-inflammatory diet, this research highlights the importance of aiming to decrease inflammation as we get older.A 2021 study published inBiomedicinesexplored the anti-inflammatory diet and its role in healthy aging and found that no single food or food group can reduce inflammaging. Instead, it’s best to focus on various foods with anti-inflammatory properties. The researchers emphasized a diet similar to theMediterranean dietwith a wide variety of fruits and vegetables, herbs and spices, whole grains and healthy fats, especiallyomega-3 fatty acids. In addition to a nutritious diet, it’s important to incorporate other inflammation-busting strategies like reducing stress and proper hydration.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.Why This Meal Plan Is Great for YouIn this plan, we map out a week of delicious meals and snacks tailored to decrease inflammation and support healthy aging. Although it’s just one piece of the puzzle, excess weightcan contribute to increased chronic inflammation. To promote weight loss, we set this plan at 1,500 calories per day.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.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.Strategies to Reduce Chronic Inflammation:Apart from your food choices, focus on awhole-body comprehensive approachto help reduce inflammation:Exercise:Whether you enjoy walking, yoga, biking or lifting weights, regularly moving your body islinked to decreased inflammation.Get Better Sleep:Though agood night’s sleepmight often feel elusive, research links regular poor and inconsistent sleep to increased chronic inflammation.De-Stress:It’s no surprise that chronic stress is linked to increased inflammation. While stress can’t always be avoided,working to de-stresscan improve overall health.Hydrate:Drinking more water is linked to improved inflammatory markers. Make sure you’redrinking the right amountevery day.Anti-Inflammatory Healthy Aging Foods to Focus On:Fatty fish (such as salmon, tuna, mackerel and sardines)Nuts, including natural nut buttersSeeds (such as pumpkin, flax, chia and sunflower)AvocadoOlive oilVegetables (especially dark leafy greens, eggplant, beets and cruciferous veggies like broccoli, cauliflower and Brussels sprouts)Fruits (mainly dark blue, purple and red fruits, like cherries, blueberries, blackberries and raspberries, as well as fruitshigh in vitamin C, like strawberries and citrus)Legumes (beans, lentils, edamame)Lean proteinsEggsWhole grains (like oats, quinoa, bulgur, whole-wheat, fonio and brown rice)Herbs and spicesLearn More:The Anti-Inflammatory Diet: Is It Right for You?How to Meal-Prep Your Week of Meals:MakeOvernight Steel-Cut Oatsto have for breakfast on Days 2, 3, 5 and 6.PrepareBlueberry-Lemon Energy Ballsto have as a snack throughout the week.MakeImmunity Soupto have for lunch on Days 2 through 5.Boil 5 large eggs to have as snacks throughout the week.Day 1Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleBreakfast (394 calories)1 servingBlackberry Smoothie1 hard-boiled egg, with a sprinkle of salt & pepperA.M. Snack (30 calories)1 plumLunch (403 calories)1 servingCucumber Salad Sandwich1 cup low-fat plain kefirP.M. Snack (190 calories)3Blueberry-Lemon Energy BallsDinner (473 calories)1 servingBest Oven-Baked Salmon1 servingRoasted Savoy Cabbage with Pistachios & LemonDaily Totals:1,491 calories, 61g fat, 85g protein, 165g carbohydrate, 31g fiber, 1,801mg sodiumMake it 2,000 calories:Add 1 serving sprouted-wheat toast with 1 Tbsp. creamy natural peanut butter to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1 medium peach to lunch.Day 2Photographer: Brie Goldman Food Stylist: Annie Probst Prop Stylist: Gabe GrecoBreakfast (386 calories)1 servingOvernight Steel-Cut Oats¼ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (155 calories)¾ cup low-fat plain Greek yogurt½ cup blackberriesLunch (350 calories)1 servingImmunity Soup1 cup cherriesP.M. Snack (178 calories)1Blueberry-Lemon Energy Ball15 unsalted dry-roasted almondsDinner (454 calories)1 servingBaked Kale Salad with Crispy QuinoaDaily Totals:1,523 calories, 62g fat, 78g protein, 177g carbohydrate, 33g fiber, 1,547mg sodiumMake it 2,000 calories:Increase to 1/4 cup chopped walnuts at breakfast, add 1/4 cup sliced almonds to A.M. snack, plus add 1 servingWhite Bean & Avocado Toastto lunch.Day 3Breakfast (386 calories)1 servingOvernight Steel-Cut Oats¼ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (119 calories)1 cup raspberries½ cup low-fat plain kefirLunch (350 calories)1 servingImmunity Soup1 cup cherriesP.M. Snack (144 calories)2 large hard-boiled eggsPinch of salt & pepperDinner (522 calories)1 servingCopycat Sweetgreen Chicken Pesto Parm BowlDaily Totals:1,520 calories, 59g fat, 94g protein, 163g carbohydrate, 33g fiber, 1,977mg sodiumMake it 2,000 calories:Increase to 1/4 cup chopped walnuts at breakfast, 1/4 cup unsalted dry-roasted almonds at A.M. snack and 1 large pear at P.M. snack.Day 4Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine KeelyBreakfast (394 calories)1 servingBlackberry Smoothie1 hard-boiled egg, with a sprinkle of salt & pepperA.M. Snack (190 calories)3Blueberry-Lemon Energy BallsLunch (350 calories)1 servingImmunity Soup1 cup cherriesP.M. Snack (155 calories)¾ cup low-fat plain Greek yogurt1 plumDinner (397 calories)1 servingSlow-Cooker Curried Sweet Potato & Cauliflower with Coconut & Cashews½ cup cooked brown riceDaily Totals:1,485 calories, 45g fat, 80g protein, 204g carbohydrate, 31g fiber, 1,341mg sodiumMake it 2,000 calories:Add 1 servingWhite Bean & Avocado Toastto lunch, 3 Tbsp. chopped walnuts to P.M. snack and 1 servingSimple Cabbage Saladto dinner.Day 5Photographer: Rachel Marek, Food stylist: Lauren McAnellyBreakfast (386 calories)1 servingOvernight Steel-Cut Oats¼ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (113 calories)½ cup raspberries½ cup 1% milkfat cottage cheeseLunch (350 calories)1 servingImmunity Soup1 cup cherriesP.M. Snack (190 calories)3Blueberry-Lemon Energy BallsDinner (443 calories)1 servingCreamy Broccoli-Cauliflower Chicken Casserole2 cups mixed greens1 servingItalian DressingDaily Totals:1,482 calories, 58g fat, 93g protein, 158g carbohydrate, 31g fiber, 2,016mg sodiumMake it 2,000 calories:Increase to 1/4 cup chopped walnuts and add 1 hard-boiled egg to breakfast, increase to 3/4 cup cottage cheese at A.M. snack and add 1 avocado, sliced, to the salad at dinner.Meal-Prep Tip:Reserve two servings ofCreamy Broccoli-Cauliflower Chicken Casseroleto have for lunch on Days 6 and 7.Day 6Breakfast (386 calories)1 servingOvernight Steel-Cut Oats¼ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (113 calories)½ cup raspberries½ cup 1% milkfat cottage cheeseLunch (385 calories)1 servingCreamy Broccoli-Cauliflower Chicken Casserole1 medium peachP.M. Snack (231 calories)1 large pear½ cup edamame, in podsDinner (394 calories)1 servingGinger White Fish & Cabbage½ cup cooked quinoaDaily Totals:1,510 calories, 46g fat, 108g protein, 169g carbohydrate, 35g fiber, 2,087mg sodiumMake it 2,000 calories:Add 1 servingBlackberry Smoothieand increase to 1/4 cup chopped walnuts at breakfast, increase to 3/4 cup cottage cheese at A.M. snack and increase to 3/4 cup edamame, in pods, at P.M. snack.Day 7Kelsey HansenBreakfast (394 calories)1 servingBlackberry Smoothie1 hard-boiled egg, with a sprinkle of salt & pepperA.M. Snack (93 calories)1 plum1Blueberry-Lemon Energy BallLunch (385 calories)1 servingCreamy Broccoli-Cauliflower Chicken Casserole1 medium peachP.M. Snack (125 calories)2Blueberry-Lemon Energy BallsDinner (498 calories)1 servingLemony Chicken Soup1 servingKale & Shaved Brussels Sprouts Salad with Avocado Caesar DressingDaily Totals:1,496 calories, 61g fat, 98g protein, 157g carbohydrate, 30g fiber, 1,932mg sodiumMake it 2,000 calories:Increase to 2 hard-boiled eggs and add 1 slice sprouted-wheat toast with 1 Tbsp. creamy natural peanut butter to breakfast, increase to 3Blueberry-Lemon Energy Ballsat A.M. snack plus add 1 large pear to evening snack.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.

Photo: Photographer: Jen Causey, Food Stylist: Ruth Blackburn

The anti-inflammatory diet has generated a lot of buzz over the years, and for good reason. According toStatPearls, nearly 60% of Americans live with at least one chronic condition. These conditions include type 2 diabetes, heart disease, arthritis and inflammatory bowel diseases; as the name may imply, they are linked to chronic inflammation (low-grade, long-term). According to 2019 research in theInternational Journal of Molecular Sciences, as we age, we enter a more chronic inflammatory state, coined “inflammaging,” further increasing the risk of these chronic conditions. Though people from all walks of life could likely benefit from the anti-inflammatory diet, this research highlights the importance of aiming to decrease inflammation as we get older.A 2021 study published inBiomedicinesexplored the anti-inflammatory diet and its role in healthy aging and found that no single food or food group can reduce inflammaging. Instead, it’s best to focus on various foods with anti-inflammatory properties. The researchers emphasized a diet similar to theMediterranean dietwith a wide variety of fruits and vegetables, herbs and spices, whole grains and healthy fats, especiallyomega-3 fatty acids. In addition to a nutritious diet, it’s important to incorporate other inflammation-busting strategies like reducing stress and proper hydration.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.Why This Meal Plan Is Great for YouIn this plan, we map out a week of delicious meals and snacks tailored to decrease inflammation and support healthy aging. Although it’s just one piece of the puzzle, excess weightcan contribute to increased chronic inflammation. To promote weight loss, we set this plan at 1,500 calories per day.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.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.Strategies to Reduce Chronic Inflammation:Apart from your food choices, focus on awhole-body comprehensive approachto help reduce inflammation:Exercise:Whether you enjoy walking, yoga, biking or lifting weights, regularly moving your body islinked to decreased inflammation.Get Better Sleep:Though agood night’s sleepmight often feel elusive, research links regular poor and inconsistent sleep to increased chronic inflammation.De-Stress:It’s no surprise that chronic stress is linked to increased inflammation. While stress can’t always be avoided,working to de-stresscan improve overall health.Hydrate:Drinking more water is linked to improved inflammatory markers. Make sure you’redrinking the right amountevery day.Anti-Inflammatory Healthy Aging Foods to Focus On:Fatty fish (such as salmon, tuna, mackerel and sardines)Nuts, including natural nut buttersSeeds (such as pumpkin, flax, chia and sunflower)AvocadoOlive oilVegetables (especially dark leafy greens, eggplant, beets and cruciferous veggies like broccoli, cauliflower and Brussels sprouts)Fruits (mainly dark blue, purple and red fruits, like cherries, blueberries, blackberries and raspberries, as well as fruitshigh in vitamin C, like strawberries and citrus)Legumes (beans, lentils, edamame)Lean proteinsEggsWhole grains (like oats, quinoa, bulgur, whole-wheat, fonio and brown rice)Herbs and spicesLearn More:The Anti-Inflammatory Diet: Is It Right for You?How to Meal-Prep Your Week of Meals:MakeOvernight Steel-Cut Oatsto have for breakfast on Days 2, 3, 5 and 6.PrepareBlueberry-Lemon Energy Ballsto have as a snack throughout the week.MakeImmunity Soupto have for lunch on Days 2 through 5.Boil 5 large eggs to have as snacks throughout the week.Day 1Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleBreakfast (394 calories)1 servingBlackberry Smoothie1 hard-boiled egg, with a sprinkle of salt & pepperA.M. Snack (30 calories)1 plumLunch (403 calories)1 servingCucumber Salad Sandwich1 cup low-fat plain kefirP.M. Snack (190 calories)3Blueberry-Lemon Energy BallsDinner (473 calories)1 servingBest Oven-Baked Salmon1 servingRoasted Savoy Cabbage with Pistachios & LemonDaily Totals:1,491 calories, 61g fat, 85g protein, 165g carbohydrate, 31g fiber, 1,801mg sodiumMake it 2,000 calories:Add 1 serving sprouted-wheat toast with 1 Tbsp. creamy natural peanut butter to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1 medium peach to lunch.Day 2Photographer: Brie Goldman Food Stylist: Annie Probst Prop Stylist: Gabe GrecoBreakfast (386 calories)1 servingOvernight Steel-Cut Oats¼ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (155 calories)¾ cup low-fat plain Greek yogurt½ cup blackberriesLunch (350 calories)1 servingImmunity Soup1 cup cherriesP.M. Snack (178 calories)1Blueberry-Lemon Energy Ball15 unsalted dry-roasted almondsDinner (454 calories)1 servingBaked Kale Salad with Crispy QuinoaDaily Totals:1,523 calories, 62g fat, 78g protein, 177g carbohydrate, 33g fiber, 1,547mg sodiumMake it 2,000 calories:Increase to 1/4 cup chopped walnuts at breakfast, add 1/4 cup sliced almonds to A.M. snack, plus add 1 servingWhite Bean & Avocado Toastto lunch.Day 3Breakfast (386 calories)1 servingOvernight Steel-Cut Oats¼ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (119 calories)1 cup raspberries½ cup low-fat plain kefirLunch (350 calories)1 servingImmunity Soup1 cup cherriesP.M. Snack (144 calories)2 large hard-boiled eggsPinch of salt & pepperDinner (522 calories)1 servingCopycat Sweetgreen Chicken Pesto Parm BowlDaily Totals:1,520 calories, 59g fat, 94g protein, 163g carbohydrate, 33g fiber, 1,977mg sodiumMake it 2,000 calories:Increase to 1/4 cup chopped walnuts at breakfast, 1/4 cup unsalted dry-roasted almonds at A.M. snack and 1 large pear at P.M. snack.Day 4Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine KeelyBreakfast (394 calories)1 servingBlackberry Smoothie1 hard-boiled egg, with a sprinkle of salt & pepperA.M. Snack (190 calories)3Blueberry-Lemon Energy BallsLunch (350 calories)1 servingImmunity Soup1 cup cherriesP.M. Snack (155 calories)¾ cup low-fat plain Greek yogurt1 plumDinner (397 calories)1 servingSlow-Cooker Curried Sweet Potato & Cauliflower with Coconut & Cashews½ cup cooked brown riceDaily Totals:1,485 calories, 45g fat, 80g protein, 204g carbohydrate, 31g fiber, 1,341mg sodiumMake it 2,000 calories:Add 1 servingWhite Bean & Avocado Toastto lunch, 3 Tbsp. chopped walnuts to P.M. snack and 1 servingSimple Cabbage Saladto dinner.Day 5Photographer: Rachel Marek, Food stylist: Lauren McAnellyBreakfast (386 calories)1 servingOvernight Steel-Cut Oats¼ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (113 calories)½ cup raspberries½ cup 1% milkfat cottage cheeseLunch (350 calories)1 servingImmunity Soup1 cup cherriesP.M. Snack (190 calories)3Blueberry-Lemon Energy BallsDinner (443 calories)1 servingCreamy Broccoli-Cauliflower Chicken Casserole2 cups mixed greens1 servingItalian DressingDaily Totals:1,482 calories, 58g fat, 93g protein, 158g carbohydrate, 31g fiber, 2,016mg sodiumMake it 2,000 calories:Increase to 1/4 cup chopped walnuts and add 1 hard-boiled egg to breakfast, increase to 3/4 cup cottage cheese at A.M. snack and add 1 avocado, sliced, to the salad at dinner.Meal-Prep Tip:Reserve two servings ofCreamy Broccoli-Cauliflower Chicken Casseroleto have for lunch on Days 6 and 7.Day 6Breakfast (386 calories)1 servingOvernight Steel-Cut Oats¼ cup blueberries2 Tbsp. chopped walnutsA.M. Snack (113 calories)½ cup raspberries½ cup 1% milkfat cottage cheeseLunch (385 calories)1 servingCreamy Broccoli-Cauliflower Chicken Casserole1 medium peachP.M. Snack (231 calories)1 large pear½ cup edamame, in podsDinner (394 calories)1 servingGinger White Fish & Cabbage½ cup cooked quinoaDaily Totals:1,510 calories, 46g fat, 108g protein, 169g carbohydrate, 35g fiber, 2,087mg sodiumMake it 2,000 calories:Add 1 servingBlackberry Smoothieand increase to 1/4 cup chopped walnuts at breakfast, increase to 3/4 cup cottage cheese at A.M. snack and increase to 3/4 cup edamame, in pods, at P.M. snack.Day 7Kelsey HansenBreakfast (394 calories)1 servingBlackberry Smoothie1 hard-boiled egg, with a sprinkle of salt & pepperA.M. Snack (93 calories)1 plum1Blueberry-Lemon Energy BallLunch (385 calories)1 servingCreamy Broccoli-Cauliflower Chicken Casserole1 medium peachP.M. Snack (125 calories)2Blueberry-Lemon Energy BallsDinner (498 calories)1 servingLemony Chicken Soup1 servingKale & Shaved Brussels Sprouts Salad with Avocado Caesar DressingDaily Totals:1,496 calories, 61g fat, 98g protein, 157g carbohydrate, 30g fiber, 1,932mg sodiumMake it 2,000 calories:Increase to 2 hard-boiled eggs and add 1 slice sprouted-wheat toast with 1 Tbsp. creamy natural peanut butter to breakfast, increase to 3Blueberry-Lemon Energy Ballsat A.M. snack plus add 1 large pear to evening snack.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.

A 2021 study published inBiomedicinesexplored the anti-inflammatory diet and its role in healthy aging and found that no single food or food group can reduce inflammaging. Instead, it’s best to focus on various foods with anti-inflammatory properties. The researchers emphasized a diet similar to theMediterranean dietwith a wide variety of fruits and vegetables, herbs and spices, whole grains and healthy fats, especiallyomega-3 fatty acids. In addition to a nutritious diet, it’s important to incorporate other inflammation-busting strategies like reducing stress and proper hydration.

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.

In this plan, we map out a week of delicious meals and snacks tailored to decrease inflammation and support healthy aging. Although it’s just one piece of the puzzle, excess weightcan contribute to increased chronic inflammation. To promote weight loss, we set this plan at 1,500 calories per day.

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.

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.

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.

Apart from your food choices, focus on awhole-body comprehensive approachto help reduce inflammation:

Learn More:The Anti-Inflammatory Diet: Is It Right for You?

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

a recipe photo of the Cucumber Salad Sandwich

Breakfast (394 calories)

A.M. Snack (30 calories)

Lunch (403 calories)

P.M. Snack (190 calories)

Dinner (473 calories)

Daily Totals:1,491 calories, 61g fat, 85g protein, 165g carbohydrate, 31g fiber, 1,801mg sodium

Make it 2,000 calories:Add 1 serving sprouted-wheat toast with 1 Tbsp. creamy natural peanut butter to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1 medium peach to lunch.

Photographer: Brie Goldman Food Stylist: Annie Probst Prop Stylist: Gabe Greco

Breakfast (386 calories)

A.M. Snack (155 calories)

Lunch (350 calories)

P.M. Snack (178 calories)

Dinner (454 calories)

Daily Totals:1,523 calories, 62g fat, 78g protein, 177g carbohydrate, 33g fiber, 1,547mg sodium

Make it 2,000 calories:Increase to 1/4 cup chopped walnuts at breakfast, add 1/4 cup sliced almonds to A.M. snack, plus add 1 servingWhite Bean & Avocado Toastto lunch.

picture of soup

A.M. Snack (119 calories)

P.M. Snack (144 calories)

Dinner (522 calories)

Daily Totals:1,520 calories, 59g fat, 94g protein, 163g carbohydrate, 33g fiber, 1,977mg sodium

Make it 2,000 calories:Increase to 1/4 cup chopped walnuts at breakfast, 1/4 cup unsalted dry-roasted almonds at A.M. snack and 1 large pear at P.M. snack.

Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely

a recipe photo of the Slow-Cooker Curried Sweet Potato & Cauliflower with Coconut & Cashews served in a bowl

A.M. Snack (190 calories)

P.M. Snack (155 calories)

Dinner (397 calories)

Daily Totals:1,485 calories, 45g fat, 80g protein, 204g carbohydrate, 31g fiber, 1,341mg sodium

Make it 2,000 calories:Add 1 servingWhite Bean & Avocado Toastto lunch, 3 Tbsp. chopped walnuts to P.M. snack and 1 servingSimple Cabbage Saladto dinner.

Photographer: Rachel Marek, Food stylist: Lauren McAnelly

a recipe photo of the Creamy Broccoli-Cauliflower Chicken Casserole

A.M. Snack (113 calories)

Dinner (443 calories)

Daily Totals:1,482 calories, 58g fat, 93g protein, 158g carbohydrate, 31g fiber, 2,016mg sodium

Make it 2,000 calories:Increase to 1/4 cup chopped walnuts and add 1 hard-boiled egg to breakfast, increase to 3/4 cup cottage cheese at A.M. snack and add 1 avocado, sliced, to the salad at dinner.

Meal-Prep Tip:Reserve two servings ofCreamy Broccoli-Cauliflower Chicken Casseroleto have for lunch on Days 6 and 7.

a recipe photo of the Ginger White Fish & Cabbage

Lunch (385 calories)

P.M. Snack (231 calories)

Dinner (394 calories)

Daily Totals:1,510 calories, 46g fat, 108g protein, 169g carbohydrate, 35g fiber, 2,087mg sodium

Make it 2,000 calories:Add 1 servingBlackberry Smoothieand increase to 1/4 cup chopped walnuts at breakfast, increase to 3/4 cup cottage cheese at A.M. snack and increase to 3/4 cup edamame, in pods, at P.M. snack.

Kelsey Hansen

Warm Up With a Quick Lemony Greek Chicken Soup in a serving bowl

A.M. Snack (93 calories)

P.M. Snack (125 calories)

Dinner (498 calories)

Daily Totals:1,496 calories, 61g fat, 98g protein, 157g carbohydrate, 30g fiber, 1,932mg sodium

Make it 2,000 calories:Increase to 2 hard-boiled eggs and add 1 slice sprouted-wheat toast with 1 Tbsp. creamy natural peanut butter to breakfast, increase to 3Blueberry-Lemon Energy Ballsat A.M. snack plus add 1 large pear to evening snack.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!

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.

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

How We Create Meal Plans#

Breakfast (394 calories)#

A.M. Snack (30 calories)#

Lunch (403 calories)#

P.M. Snack (190 calories)#

Dinner (473 calories)#

Breakfast (386 calories)#

A.M. Snack (155 calories)#

Lunch (350 calories)#

P.M. Snack (178 calories)#

Dinner (454 calories)#

A.M. Snack (119 calories)#

P.M. Snack (144 calories)#

Dinner (522 calories)#

A.M. Snack (190 calories)#

P.M. Snack (155 calories)#

Dinner (397 calories)#

A.M. Snack (113 calories)#

Dinner (443 calories)#

Lunch (385 calories)#

P.M. Snack (231 calories)#

Dinner (394 calories)#

A.M. Snack (93 calories)#

P.M. Snack (125 calories)#

Dinner (498 calories)#