In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsWhat Is the Anti-Inflammatory Diet?Anti-Inflammatory Foods to Focus OnHow to Meal-Prep Your Week of MealsDay 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
What Is the Anti-Inflammatory Diet?
Anti-Inflammatory 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
In this seven-day plan, we map out a week of meals and snacks aimed to reduce inflammation while providing plenty of protein.Chronic inflammationin your body can lead to the development of serious conditions like diabetes, heart disease and even some cancers. While most people reach the2020-2025 Dietary Guidelines for Americans’recommended daily protein goal of between 46 and 56 grams, depending on age and sex, we know that there are some benefits associated with increased protein intake.How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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 YouAccording to a 2020 study in theJournal of Obesity & Metabolic Syndrome,the benefits of a high-protein diet include reduced body weight and sustained weight loss, increased satiety and decreased body fat. This high-protein plan includes at least 85 grams of protein per day, distributed throughout each meal, to keep hunger at bay. Because many people follow meal plans for 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.What Is the Anti-Inflammatory Diet?Theanti-inflammatory dietis essentially the Mediterranean diet but with more of an emphasis on foods thought to quell inflammation. Both diets incorporate plenty of fruits and vegetables, healthy fats, whole grains and lean proteins while limiting processed foods and added sugars. The two diets are so closely connected that a 2019 study inNutrientsindicated the Mediterranean diet is effective at reducing inflammation. One minor difference is that the anti-inflammatory diet places an even greater emphasis on healthy fats andantioxidant-rich foods, so aim to include plenty of nuts and seeds, avocado, olive oil and plenty of fatty fish, like salmon and tuna, as well as berries, cherries and dark leafy greens.Anti-Inflammatory Foods to Focus OnNuts and seeds, including natural nut butters. Opt for nut butters containing just two ingredients: nuts and saltOlive oilAvocadoFish, especially fatty fish like salmon or tunaVegetables, especially dark leafy greens, beets, broccoli, cauliflower and moreFermented dairy (plain kefir or yogurt)Whole grains (quinoa, brown rice, wheat, bulgur)Herbs and spicesLegumes (beans, lentils)How to Meal-Prep Your Week of MealsMakeSpinach & Strawberry Meal-Prep Saladto have for lunch on days 2 through 5.Day 1Ali RedmondBreakfast (401 calories)1 servingAvocado & Kale Omelet1 medium orangeA.M. Snack (131 calories)1 large pearLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (156 calories)¾ cup low-fat plain Greek yogurt½ cup raspberriesDinner (400 calories)1 servingRosemary Roasted Salmon with Asparagus & PotatoesDaily Totals:1,518 calories, 71g fat, 94g protein, 137g carbohydrate, 32g fiber, 1,714mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1/4 cup chopped walnuts to P.M. snack.Day 2Breakfast (410 calories)1 servingAnti-Inflammatory Cherry-Spinach SmoothieA.M. Snack (181 calories)1 cup low-fat plain Greek yogurt¼ cup blackberriesLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (100 calories)½ cup edamame, in podsDinner (454 calories)1 servingBaked Kale Salad with Crispy QuinoaDaily Totals:1,519 calories, 75g fat, 88g protein, 134g carbohydrate, 30g fiber, 1,432mg sodiumTo make it 2,000 calories:Add 1/4 cup chopped walnuts to A.M. snack, add 1 medium apple to lunch, and increase to 1 1/2 cups edamame, in pods, at P.M. snack.Day 3Ali RedmondBreakfast (410 calories)1 servingAnti-Inflammatory Cherry-Spinach SmoothieA.M. Snack (110 calories)1 cup low-fat plain kefirLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (112 calories)1 large hard-boiled egg⅔ cup blackberriesDinner (514 calories)1 servingChicken & Vegetable Penne with Parsley-Walnut PestoDaily Totals:1,520 calories, 78g fat, 92g protein, 126g carbohydrate, 28g fiber, 1,576mg sodiumTo make it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, and add 1 clementine to lunch.Day 4Breakfast (341 calories)1 cup low-fat plain Greek yogurt¼ cup sliced almonds½ cup blueberriesA.M. Snack (131 calories)1 large pearLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (216 calories)20 unsalted dry-roasted almonds1 cup blackberriesDinner (442 calories)1 servingShrimp & Pepper Kebabs with Grilled Red Onion SlawDaily Totals:1,504 calories, 82g fat, 90g protein, 115g carbohydrate, 31g fiber, 1,003mg sodiumTo make it 2,000 calories:Add 1 1/2 cups edamame, in pods, to A.M. snack, add 1 medium apple to lunch, and increase to 1/3 cup almonds at P.M. snack.Day 5Ali RedmondBreakfast (410 calories)1 servingAnti-Inflammatory Cherry-Spinach SmoothieA.M. Snack (87 calories)½ cup low-fat plain Greek yogurt½ cup raspberriesLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (154 calories)20 unsalted dry-roasted almondsDinner (463 calories)1 servingCalifornia Turkey Burgers & Baked Sweet Potato FriesDaily Totals:1,488 calories, 82g fat, 90g protein, 113g carbohydrate, 30g fiber, 1,442mg sodiumTo make it 2,000 calories:Add 3 Tbsp. chopped walnuts to A.M. snack, increase to 1/3 cup almonds at P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Day 6Breakfast (341 calories)1 cup low-fat plain Greek yogurt¼ cup sliced almonds½ cup blueberriesA.M. Snack (200 calories)1 medium apple1 Tbsp. natural peanut butterLunch (374 calories)1 servingWhite Bean & Avocado Toast1 cup low-fat plain kefir1 clementineP.M. Snack (170 calories)22 unsalted dry-roasted almondsDinner (431 calories)1 servingGreen Goddess Farro BowlDaily Totals:1,515 calories, 73g fat, 86g protein, 146g carbohydrate, 31g fiber, 1,492mg sodiumTo make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and increase to 3 Tbsp. peanut butter at A.M. snack.Day 7Ali RedmondBreakfast (401 calories)1 medium orangeA.M. Snack (181 calories)1 cup low-fat plain Greek yogurt¼ cup blackberriesLunch (374 calories)1 servingWhite Bean & Avocado Toast1 cup low-fat plain kefir1 clementineP.M. Snack (100 calories)½ cup edamame, in podsDinner (432 calories)1 servingCajun-Spiced Tofu Tostadas with Beet CremaDaily Totals:1,488 calories, 72g fat, 85g protein, 142g carbohydrate, 36g fiber, 1,665mg sodiumTo make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, plus add 1 medium apple and increase to 1 1/2 cup edamame, in pods, at P.M. 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.
In this seven-day plan, we map out a week of meals and snacks aimed to reduce inflammation while providing plenty of protein.Chronic inflammationin your body can lead to the development of serious conditions like diabetes, heart disease and even some cancers. While most people reach the2020-2025 Dietary Guidelines for Americans’recommended daily protein goal of between 46 and 56 grams, depending on age and sex, we know that there are some benefits associated with increased protein intake.How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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 YouAccording to a 2020 study in theJournal of Obesity & Metabolic Syndrome,the benefits of a high-protein diet include reduced body weight and sustained weight loss, increased satiety and decreased body fat. This high-protein plan includes at least 85 grams of protein per day, distributed throughout each meal, to keep hunger at bay. Because many people follow meal plans for 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.What Is the Anti-Inflammatory Diet?Theanti-inflammatory dietis essentially the Mediterranean diet but with more of an emphasis on foods thought to quell inflammation. Both diets incorporate plenty of fruits and vegetables, healthy fats, whole grains and lean proteins while limiting processed foods and added sugars. The two diets are so closely connected that a 2019 study inNutrientsindicated the Mediterranean diet is effective at reducing inflammation. One minor difference is that the anti-inflammatory diet places an even greater emphasis on healthy fats andantioxidant-rich foods, so aim to include plenty of nuts and seeds, avocado, olive oil and plenty of fatty fish, like salmon and tuna, as well as berries, cherries and dark leafy greens.Anti-Inflammatory Foods to Focus OnNuts and seeds, including natural nut butters. Opt for nut butters containing just two ingredients: nuts and saltOlive oilAvocadoFish, especially fatty fish like salmon or tunaVegetables, especially dark leafy greens, beets, broccoli, cauliflower and moreFermented dairy (plain kefir or yogurt)Whole grains (quinoa, brown rice, wheat, bulgur)Herbs and spicesLegumes (beans, lentils)How to Meal-Prep Your Week of MealsMakeSpinach & Strawberry Meal-Prep Saladto have for lunch on days 2 through 5.Day 1Ali RedmondBreakfast (401 calories)1 servingAvocado & Kale Omelet1 medium orangeA.M. Snack (131 calories)1 large pearLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (156 calories)¾ cup low-fat plain Greek yogurt½ cup raspberriesDinner (400 calories)1 servingRosemary Roasted Salmon with Asparagus & PotatoesDaily Totals:1,518 calories, 71g fat, 94g protein, 137g carbohydrate, 32g fiber, 1,714mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1/4 cup chopped walnuts to P.M. snack.Day 2Breakfast (410 calories)1 servingAnti-Inflammatory Cherry-Spinach SmoothieA.M. Snack (181 calories)1 cup low-fat plain Greek yogurt¼ cup blackberriesLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (100 calories)½ cup edamame, in podsDinner (454 calories)1 servingBaked Kale Salad with Crispy QuinoaDaily Totals:1,519 calories, 75g fat, 88g protein, 134g carbohydrate, 30g fiber, 1,432mg sodiumTo make it 2,000 calories:Add 1/4 cup chopped walnuts to A.M. snack, add 1 medium apple to lunch, and increase to 1 1/2 cups edamame, in pods, at P.M. snack.Day 3Ali RedmondBreakfast (410 calories)1 servingAnti-Inflammatory Cherry-Spinach SmoothieA.M. Snack (110 calories)1 cup low-fat plain kefirLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (112 calories)1 large hard-boiled egg⅔ cup blackberriesDinner (514 calories)1 servingChicken & Vegetable Penne with Parsley-Walnut PestoDaily Totals:1,520 calories, 78g fat, 92g protein, 126g carbohydrate, 28g fiber, 1,576mg sodiumTo make it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, and add 1 clementine to lunch.Day 4Breakfast (341 calories)1 cup low-fat plain Greek yogurt¼ cup sliced almonds½ cup blueberriesA.M. Snack (131 calories)1 large pearLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (216 calories)20 unsalted dry-roasted almonds1 cup blackberriesDinner (442 calories)1 servingShrimp & Pepper Kebabs with Grilled Red Onion SlawDaily Totals:1,504 calories, 82g fat, 90g protein, 115g carbohydrate, 31g fiber, 1,003mg sodiumTo make it 2,000 calories:Add 1 1/2 cups edamame, in pods, to A.M. snack, add 1 medium apple to lunch, and increase to 1/3 cup almonds at P.M. snack.Day 5Ali RedmondBreakfast (410 calories)1 servingAnti-Inflammatory Cherry-Spinach SmoothieA.M. Snack (87 calories)½ cup low-fat plain Greek yogurt½ cup raspberriesLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (154 calories)20 unsalted dry-roasted almondsDinner (463 calories)1 servingCalifornia Turkey Burgers & Baked Sweet Potato FriesDaily Totals:1,488 calories, 82g fat, 90g protein, 113g carbohydrate, 30g fiber, 1,442mg sodiumTo make it 2,000 calories:Add 3 Tbsp. chopped walnuts to A.M. snack, increase to 1/3 cup almonds at P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Day 6Breakfast (341 calories)1 cup low-fat plain Greek yogurt¼ cup sliced almonds½ cup blueberriesA.M. Snack (200 calories)1 medium apple1 Tbsp. natural peanut butterLunch (374 calories)1 servingWhite Bean & Avocado Toast1 cup low-fat plain kefir1 clementineP.M. Snack (170 calories)22 unsalted dry-roasted almondsDinner (431 calories)1 servingGreen Goddess Farro BowlDaily Totals:1,515 calories, 73g fat, 86g protein, 146g carbohydrate, 31g fiber, 1,492mg sodiumTo make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and increase to 3 Tbsp. peanut butter at A.M. snack.Day 7Ali RedmondBreakfast (401 calories)1 medium orangeA.M. Snack (181 calories)1 cup low-fat plain Greek yogurt¼ cup blackberriesLunch (374 calories)1 servingWhite Bean & Avocado Toast1 cup low-fat plain kefir1 clementineP.M. Snack (100 calories)½ cup edamame, in podsDinner (432 calories)1 servingCajun-Spiced Tofu Tostadas with Beet CremaDaily Totals:1,488 calories, 72g fat, 85g protein, 142g carbohydrate, 36g fiber, 1,665mg sodiumTo make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, plus add 1 medium apple and increase to 1 1/2 cup edamame, in pods, at P.M. snack.
In this seven-day plan, we map out a week of meals and snacks aimed to reduce inflammation while providing plenty of protein.Chronic inflammationin your body can lead to the development of serious conditions like diabetes, heart disease and even some cancers. While most people reach the2020-2025 Dietary Guidelines for Americans’recommended daily protein goal of between 46 and 56 grams, depending on age and sex, we know that there are some benefits associated with increased protein intake.
How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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 create EatingWell’s meal 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.
According to a 2020 study in theJournal of Obesity & Metabolic Syndrome,the benefits of a high-protein diet include reduced body weight and sustained weight loss, increased satiety and decreased body fat. This high-protein plan includes at least 85 grams of protein per day, distributed throughout each meal, to keep hunger at bay. Because many people follow meal plans for 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.
Theanti-inflammatory dietis essentially the Mediterranean diet but with more of an emphasis on foods thought to quell inflammation. Both diets incorporate plenty of fruits and vegetables, healthy fats, whole grains and lean proteins while limiting processed foods and added sugars. The two diets are so closely connected that a 2019 study inNutrientsindicated the Mediterranean diet is effective at reducing inflammation. One minor difference is that the anti-inflammatory diet places an even greater emphasis on healthy fats andantioxidant-rich foods, so aim to include plenty of nuts and seeds, avocado, olive oil and plenty of fatty fish, like salmon and tuna, as well as berries, cherries and dark leafy greens.
Ali Redmond
Breakfast (401 calories)
A.M. Snack (131 calories)
Lunch (430 calories)
P.M. Snack (156 calories)
Dinner (400 calories)
Daily Totals:1,518 calories, 71g fat, 94g protein, 137g carbohydrate, 32g fiber, 1,714mg sodium
To make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1/4 cup chopped walnuts to P.M. snack.
Breakfast (410 calories)
A.M. Snack (181 calories)
Lunch (374 calories)
P.M. Snack (100 calories)
Dinner (454 calories)
Daily Totals:1,519 calories, 75g fat, 88g protein, 134g carbohydrate, 30g fiber, 1,432mg sodium
To make it 2,000 calories:Add 1/4 cup chopped walnuts to A.M. snack, add 1 medium apple to lunch, and increase to 1 1/2 cups edamame, in pods, at P.M. snack.
A.M. Snack (110 calories)
P.M. Snack (112 calories)
Dinner (514 calories)
Daily Totals:1,520 calories, 78g fat, 92g protein, 126g carbohydrate, 28g fiber, 1,576mg sodium
To make it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, and add 1 clementine to lunch.
Breakfast (341 calories)
P.M. Snack (216 calories)
Dinner (442 calories)
Daily Totals:1,504 calories, 82g fat, 90g protein, 115g carbohydrate, 31g fiber, 1,003mg sodium
To make it 2,000 calories:Add 1 1/2 cups edamame, in pods, to A.M. snack, add 1 medium apple to lunch, and increase to 1/3 cup almonds at P.M. snack.
A.M. Snack (87 calories)
P.M. Snack (154 calories)
Dinner (463 calories)
Daily Totals:1,488 calories, 82g fat, 90g protein, 113g carbohydrate, 30g fiber, 1,442mg sodium
To make it 2,000 calories:Add 3 Tbsp. chopped walnuts to A.M. snack, increase to 1/3 cup almonds at P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.
A.M. Snack (200 calories)
P.M. Snack (170 calories)
Dinner (431 calories)
Daily Totals:1,515 calories, 73g fat, 86g protein, 146g carbohydrate, 31g fiber, 1,492mg sodium
To make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and increase to 3 Tbsp. peanut butter at A.M. snack.
Dinner (432 calories)
Daily Totals:1,488 calories, 72g fat, 85g protein, 142g carbohydrate, 36g fiber, 1,665mg sodium
To make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, plus add 1 medium apple and increase to 1 1/2 cup edamame, in pods, at P.M. 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
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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.
