In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFAQsStrategies to Have More EnergyFoods 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
Strategies to Have More Energy
Foods to Focus On
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Close
Photo:Rachel Marek/Ali Redmond
Rachel Marek/Ali Redmond
Feeling sluggish? What you’re eating and when can certainly play a role. In this seven-day meal plan to have moreenergy, we include a week of high-protein meals and snacks with a focus on incorporating nutrient-richanti-inflammatory foods. We map out regular meals filled with protein, which is broken down more slowly than simple starches to provide lasting energy throughout the day. You’ll also find some meal-prep tips and simple recipes to get you going. If you’re looking to get a little more pep in your step, check it out!
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.
4 Anti-Inflammatory Proteins You Should Be Eating, According to a Dietitian
Sinceproteinis one of the main focuses of this plan, we prioritized protein-rich foods, such as poultry, eggs, strained yogurt, beans, cottage cheese and fish. It’s hard to feel energized when you’re hungry—and eating more protein can help keep hunger at bay since it’s broken down more slowly than simple starches and sugar. Each day provides at least 90 grams of protein. While protein is the focus, we didn’t skimp on another important nutrient that can help provide stable energy:fiber. Like protein, fiber is digested slowly and helps provide more stable energy. Each day provides at least 34 grams of filling fiber. To provide an array of nutrients, we incorporate principles of theanti-inflammatorydiet. You’ll also find nutrient-rich ingredients, such as beets, berries, dark leafy greens, nuts, seeds and fish, all of which may help reduce signs ofchronic inflammation.
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. Not eating enough calories canzap your energylevels, so it’s important to listen to your hunger cues. As with all meal plans, this is meant to serve as a framework for a healthy high-protein eating plan. That said, adjustments are welcome and may be necessary based on your routine, taste preferences and family size.
Frequently Asked Questions
If it’s easier to eat the same breakfast or lunch every day, that works. Each breakfast is around 400 calories, while the lunch options span 384 to 447 calories. These ranges are fairly close, so choosing one option to have every day should keep the nutrition profile fairly similar.
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.
The anti-inflammatory diet is similar to the popularMediterraneandiet. It focuses on a wide array of fruits, vegetables, fish, nuts, seeds and healthy fats that may help lower chronic inflammation. It prioritizes foods that are rich in antioxidants, such as dark leafy greens, berries, beets and nuts. It limits refined grains, fried foods, added sugar and processed meats.
If you’re feeling sluggish, it’s important to consult with your medical provider as there are many health conditions that can cause fatigue, such as thyroid disease, anemia, diabetes and more.That said, there are some nutrition and lifestyle strategies that can help improve energy levels:
Anti-Inflammatory Foods to Focus On
How to Meal-Prep Your Week of Meals
Ali Redmond
Breakfast (396 calories)
A.M. Snack (215 calories)
Lunch (447 calories)
P.M. Snack (194 calories)
Dinner (526 calories)
Daily Totals:1,778 calories, 99g fat, 100g protein, 132g carbohydrate, 34g fiber, 1,600mg sodium
Make it 1,500 calories:Change A.M. snack to 1 cup low-fat plain kefir and omitGarlic Hummusat P.M. snack.
Make it 2,000 calories:Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Breakfast (400 calories)
A.M. Snack (305 calories)
Lunch (397 calories)
Dinner (500 calories)
Daily Totals:1,796 calories, 93g fat, 101g protein, 143g carbohydrate, 34g fiber, 2,127mg sodium
Make it 1,500 calories:Substitute 1 cup low-fat plain kefir for theSpinach Smoothieat breakfast and omit peanut butter at A.M. snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.
P.M. Snack (201 calories)
Dinner (434 calories)
Evening Snack (152 calories)
Daily Totals:1,801 calories, 84g fat, 111g protein, 164g carbohydrate, 34g fiber, 1,944mg sodium
Make it 1,500 calories:Change A.M. snack to 1 medium orange and omitGarlic Hummusat P.M. snack.
Make it 2,000 calories:Add 1 medium apple to A.M. snack and 1 medium banana to P.M. snack.
Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,
Dinner (426 calories)
Daily Totals:1,788 calories, 84g fat, 116g protein, 155g carbohydrate, 36g fiber, 2,166mg sodium
Make it 2,000 calories:Add 1 medium orange to breakfast and 1 large pear to lunch.
Jacob Fox
A.M. Snack (241 calories)
P.M. Snack (176 calories)
Dinner (588 calories)
Daily Totals:1,799 calories, 88g fat, 101g protein, 164g carbohydrate, 40g fiber, 1,854mg sodium
Make it 1,500 calories:Change A.M. snack to 1 cup low-fat plain kefir and change P.M. snack to 1 plum.
Make it 2,000 calories:Add 1 medium orange to breakfast, increase to 4 Tbsp. sliced almonds at A.M. snack and add 1 medium peach to P.M. snack.
Lunch (384 calories)
P.M. Snack (208 calories)
Dinner (613 calories)
Daily Totals:1,819 calories, 71g fat, 91g protein, 217g carbohydrate, 45g fiber, 1,622mg sodium
Make it 1,500 calories:Change A.M. snack to 1 medium peach and omit yogurt at P.M. snack.
Make it 2,000 calories:Add 1 Tbsp. sliced almonds to P.M. snack and add 1 cup cherries with ½ cup low-fat plain kefir as an evening snack.
A.M. Snack (206 calories)
P.M. Snack (215 calories)
Dinner (471 calories)
Evening Snack (119 calories)
Daily Totals:1,795 calories, 88g fat, 95g protein, 177g carbohydrate, 38g fiber, 1,622mg sodium
Make it 1,500 calories:Change A.M. snack to ½ cup blueberries and omit evening snack.
Make it 2,000 calories:Add 1 plum to A.M. snack and add ¼ cup dry-roasted unsalted shelled pistachios to lunch.
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.National Library of Medicine. MedlinePlus.Fatigue.National Institute on Aging.Fatigue in Older Adults.
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.National Library of Medicine. MedlinePlus.Fatigue.National Institute on Aging.Fatigue in Older Adults.
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.National Library of Medicine. MedlinePlus.Fatigue.National Institute on Aging.Fatigue in Older Adults.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
National Library of Medicine. MedlinePlus.Fatigue.
National Institute on Aging.Fatigue in Older Adults.
