In This ArticleView AllIn This ArticleWhy This PlanFAQsOther Habits for EnergyFoods to Focus OnMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Plan
FAQs
Other Habits for Energy
Foods to Focus On
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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The afternoon slump is sometimes hard to avoid if you aren’t fueling yourself enough. Not to worry, this anti-inflammatory meal plan can help keep you feeling energized throughout the day! Protein, fiber andantioxidant-rich foodslike dark-colored veggies, berries, dark leafy greens, nuts, seeds and fish high in omega-3s, are added in every meal so you can pass on that afternoon nap.
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.
Why This Plan Is Great for You
There are two main types of inflammation: acute (like a bruise, cut or injury) and chronic. Acute inflammation is helpful and necessary for healing, butchronic inflammationcan put stress on the body and increase chronic disease risk over time. Luckily, there are plenty ofanti-inflammatory foodsthat can help reduce it. This plan includes a variety of inflammation-fighting nutrients from foods like leafy greens, berries, omega-3-rich fish, nuts and seeds, legumes and dark-colored vegetables.
Our body gets the energy it needs from calories, which are units of energy found in foods. To help your energy levels stay consistent, we spread out calorie intake consistently throughout the day to help you avoid feeling like you’re running on empty. 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.
Frequently Asked QuestionsYes! This meal plan is meant to serve as a framework for an anti-inflammatory eating plan. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, protein and sodium so they would fit within the total calorie goal of 1,800 calories per day, be within our sodium limits and high in protein. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, protein and sodium levels. For more inspiration, check out these26 Anti-Inflammatory Recipes We Can’t Stop Eating.Definitely, it’s fine to eat the same breakfast or lunch every day. Each breakfast ranges from 297 to 347 calories, while each lunch spans 460 to 555 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 eating plan. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, protein and sodium so they would fit within the total calorie goal of 1,800 calories per day, be within our sodium limits and high in protein. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, protein and sodium levels. For more inspiration, check out these26 Anti-Inflammatory Recipes We Can’t Stop Eating.
Definitely, it’s fine to eat the same breakfast or lunch every day. Each breakfast ranges from 297 to 347 calories, while each lunch spans 460 to 555 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.
Other Ways to Boost Your Energy Levels
Anti-Inflammatory Foods to Focus On
10 Ways to Reduce Inflammation
How to Meal-Prep Your Week of Meals
Greg DuPree
Breakfast (332 Calories)
A.M. Snack (224 Calories)
Lunch (460 Calories)
P.M Snack (299 Calories)
Dinner (522 Calories)
Daily Totals: 1,838 calories, 80g fat, 19g saturated fat, 61g protein, 235g carbohydrate, 46g fiber, 2,148 mg sodium
To make 1,500 calories: Remove whole-wheat crackers from P.M. snack
To make 2,000 calories: Add 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt to lunch and 1 medium pear to lunch
Breakfast (321 Calories)
A.M. Snack (297 Calories)
Lunch (465 Calories)
P.M Snack (220 Calories)
Dinner (554 Calories)
Daily Totals: 1,859 calories, 79g fat, 17g saturated fat, 104g protein, 194g carbohydrate, 35g fiber, 1,462 mg sodium
To make 1,500 calories: Skip A.M. snack
To make 2,000 calories: Add 1 tablespoon of natural peanut butter to A.M. snack and 1 tablespoon of walnuts to P.M. snack
A.M. Snack (237 Calories)
Lunch (511 Calories)
P.M Snack ( 203 Calories)
Dinner (521 Calories)
Daily Totals: 1,793 calories, 84g fat, 20g saturated fat, 91g protein, 172g carbohydrate, 38g fiber, 1,758 mg sodium
To make 1,500 calories: Skip P.M snack and peanut butter at A.M snack
To make 2,000 calories: Add 2 tablespoons of walnuts and a medium banana to breakfast
A.M Snack (220 Calories)
Dinner (461 Calories)
Daily Totals: 1,813 calories, 89g fat, 26g saturated fat, 91g protein, 177g carbohydrate, 35g fiber, 2,242 mg sodium
To make 1,500 calories: Skip whole-wheat crackers on P.M. snack
To make 2,000 calories: Add 1 medium pear to lunch and 1 tablespoon of walnuts to A.M. snack
Breakfast (322 Calories)
A.M. Snack (225 Calories)
Dinner (499 Calories)
Daily Totals: 1,759 calories, 79g fat, 17g saturated fat, 101g protein, 166g carbohydrate, 35g fiber, 1,713mg sodium
To make 1,500 calories: Skip P.M. snack
To make 2,000 calories: Add ½ cup of raspberries to A.M. snack, 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt to lunch, and 1 medium orange to P.M. snack
Brie Goldman
Breakfast (297 Calories)
A.M. Snack (229 Calories)
P.M Snack (179 Calories)
Dinner (584 Calories)
Daily Totals: 1,801 calories, 78g fat, 18g saturated fat, 104g protein, 175g carbohydrate, 28g fiber, 1,870mg sodium
To make 1,500 calories: Skip peanut butter at A.M snack and P.M. snack
To make 2,000 calories: Add ½ avocado to lunch
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
Breakfast (347 Calories)
A.M. Snack ( 203 Calories)
Lunch (555 Calories)
P.M Snack (206 Calories)
Dinner (516 Calories)
Daily Totals: 1,828 calories, 95g fat, 25g saturated fat, 81g protein, 167g carbohydrate, 35g fiber, 2,665 mg sodium
To make 1,500 calories: Skip A.M. snack and Tomato Salad at Dinner
To make 2,000 calories: Add 2 tablespoons of walnuts to A.M. snack and 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt 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.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.
