In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFAQsWhat Are Antioxidants?Foods to Focus OnMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
FAQs
What Are Antioxidants?
Foods to Focus On
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Close
If you’re looking for a nutrient-packed meal plan, look no further. In this seven-day meal plan, we map out a week of meals and snacks that contain foods rich in antioxidants and anti-inflammatory properties. You’ll find richly pigmented fruits and vegetables, such as dark leafy greens, berries, cherries, beets and more, plus an abundance of unsaturated fats from foods such as tuna, salmon, nuts and seeds. To help simplify the routine, we included plenty of meal-prep tips to jump-start your week. This meal plan works for most people, including those struggling withchronic inflammationsymptoms or those looking to up their nutrition.
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.
The 6 Best Antioxidant-Rich Fruits to Reduce Inflammation, According to a Dietitian
We include foods rich inantioxidants, such as nuts, dark chocolate, tomatoes, berries and vegetables. Antioxidants includelycopene, found in tomatoes and watermelon, andbeta carotene, found in dark leafy greens, carrots and sweet potatoes, as well asanthocyanins, found in pomegranate, beets and berries. Vitamins A, C and E are also antioxidants.We prioritized foods that haveanti-inflammatoryproperties, such as nuts, fish, fruits and vegetables. Because foods providing antioxidants and anti-inflammatory benefits are so nutrient-rich, there is a lot of overlap between the two. Eating a diverse diet helps provide an abundance of these important nutrients.
Each day provides at least 79 grams of protein and 29 grams of fiber. Both of these nutrients promote feelings of fullness, andfiberhas many health benefits. 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 QuestionsDefinitely! Feel free to mix and match meals if there is one you don’t like. You can opt to repeat a meal or two or choose a different meal entirely. We have a lot ofantioxidant-richandanti-inflammatoryrecipes that would make a great substitute. The focus of this meal plan is on incorporating nutrient-dense foods, but we did make sure to hit a few nutrient parameters as well. Each day provides about 1,800 calories, at least 70 grams of protein and 28 grams of fiber. We limit sodium to 2,300 mg per day.Yes, you could certainly eat the same breakfast or lunch every day. Each breakfast is between roughly 400 to 500 calories while lunch spans 368 to 452 calories. Though we set this meal plan at 1,800 calories per day, the focus isn’t on calories. If you are closely monitoring calories, protein or other nutrients, you may want to choose a meal with a similar nutrition profile or change up your snacks. If you’re not, a simple swap should work for most people.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.Theanti-inflammatory dietis a way of eating that emphasizes a high intake of foods that may reduce chronic inflammation. These foods include fruits, vegetables, fermented foods, fish and nuts. It limits processed foods, added sugars, fried foods and refined grains. Chronic inflammation is low-grade inflammation in the body, and it is linked to an increased risk of developing certain health conditions, such as some cancers, heart disease and type 2 diabetes.
Frequently Asked Questions
Definitely! Feel free to mix and match meals if there is one you don’t like. You can opt to repeat a meal or two or choose a different meal entirely. We have a lot ofantioxidant-richandanti-inflammatoryrecipes that would make a great substitute. The focus of this meal plan is on incorporating nutrient-dense foods, but we did make sure to hit a few nutrient parameters as well. Each day provides about 1,800 calories, at least 70 grams of protein and 28 grams of fiber. We limit sodium to 2,300 mg per day.
Yes, you could certainly eat the same breakfast or lunch every day. Each breakfast is between roughly 400 to 500 calories while lunch spans 368 to 452 calories. Though we set this meal plan at 1,800 calories per day, the focus isn’t on calories. If you are closely monitoring calories, protein or other nutrients, you may want to choose a meal with a similar nutrition profile or change up your snacks. If you’re not, a simple swap should work for most people.
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.
Theanti-inflammatory dietis a way of eating that emphasizes a high intake of foods that may reduce chronic inflammation. These foods include fruits, vegetables, fermented foods, fish and nuts. It limits processed foods, added sugars, fried foods and refined grains. Chronic inflammation is low-grade inflammation in the body, and it is linked to an increased risk of developing certain health conditions, such as some cancers, heart disease and type 2 diabetes.
Antioxidant and Anti-Inflammatory Foods to Focus On
How to Meal-Prep Your Week of Meals
Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall
Breakfast (405 calories)
A.M. Snack (273 calories)
Lunch (430 calories)
P.M. Snack (95 calories)
Dinner (528 calories)
Evening Snack (75 calories)
Daily Totals:1,806 calories, 101g fat, 100g protein, 141g carbohydrate, 35g fiber, 1,216mg sodium
Make it 1,500 calories:Reduce to 1 Tbsp. chia seeds at breakfast, omit pistachios at A.M. snack and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp. almond butter to P.M. snack.
Photographer: Rachel Marek, Food stylist: Holly Dreesman
Breakfast (400 calories)
A.M. Snack (158 calories)
Lunch (449 calories)
Dinner (552 calories)
Evening Snack (150 calories)
Daily Totals:1,804 calories, 96g fat, 79g protein, 173g carbohydrate, 30g fiber, 1,575mg sodium
Make it 1,500 calories:Omit chopped walnuts at breakfast and yogurt at A.M. snack and reduce to 1 servingDark Chocolate Cashew Clustersat evening snack.
A.M. Snack (185 calories)
P.M. Snack (172 calories)
Dinner (452 calories)
Daily Totals:1,809 calories, 86g fat, 108g protein, 165g carbohydrate, 29g fiber, 1,713mg sodium
Make it 1,500 calories:Omit chopped walnuts at breakfast and yogurt at P.M. snack and reduce to 1 servingDark Chocolate Cashew Clustersat evening snack.
Make it 2,000 calories:Add 1 medium apple to A.M. snack and 2 Tbsp. chopped walnuts to P.M. snack.
P.M. Snack (237 calories)
Dinner (447 calories)
Daily Totals:1,794 calories, 106g fat, 89g protein, 139g carbohydrate, 29g fiber, 1,904mg sodium
Make it 1,500 calories:Reduce to 1 Tbsp. chopped walnuts at breakfast and omit pistachios at P.M. snack.
Make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add 1 medium apple to A.M. snack and increase to 2 servingsDark Chocolate Cashew Clustersat evening snack.
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
Breakfast (515 calories)
Lunch (368 calories)
Dinner (498 calories)
Daily Totals:1,784 calories, 95g fat, 97g protein, 155g carbohydrate, 30g fiber, 2,137mg sodium
Make it 1,500 calories:OmitAnti-Inflammatory Lemon-Blueberry Smoothieat breakfast and add 1 Tbsp. chopped walnuts to A.M. snack.
A.M. Snack (254 calories)
P.M. Snack (193 calories)
Dinner (467 calories)
Daily Totals:1,797 calories, 98g fat, 98g protein, 149g carbohydrate, 32g fiber, 2,118mg sodium
Make it 1,500 calories:Omit yogurt and chopped walnuts at A.M. snack and omit almond butter at P.M. snack.
Make it 2,000 calories:Add 1 medium banana to lunch and increase to 2 Tbsp. almond butter at P.M. snack.
Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,
A.M. Snack (97 calories)
P.M. Snack (104 calories)
Dinner (588 calories)
Daily Totals:1,809 calories, 87g fat, 81g protein, 192g carbohydrate, 37g fiber, 1,866mg sodium
Make it 1,500 calories:OmitAnti-Inflammatory Lemon-Blueberry Smoothieat breakfast.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.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.National Library of Medicine. MedlinePlus.Antioxidants.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.National Center for Complementary and Integrative Health.Antioxidant Supplements: What You Need To Know.
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.National Library of Medicine. MedlinePlus.Antioxidants.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.National Center for Complementary and Integrative Health.Antioxidant Supplements: What You Need To Know.
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.
National Library of Medicine. MedlinePlus.Antioxidants.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.National Center for Complementary and Integrative Health.Antioxidant Supplements: What You Need To Know.
National Library of Medicine. MedlinePlus.Antioxidants.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
National Center for Complementary and Integrative Health.Antioxidant Supplements: What You Need To Know.
