In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsWhat Is the Anti-Inflammatory Diet?High-Protein & High-Fiber Anti-Inflammatory FoodsMeal-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
Frequently Asked Questions
What Is the Anti-Inflammatory Diet?
High-Protein & High-Fiber Anti-Inflammatory Foods
Meal-Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
ClosePhoto: Photographer: Jen Causey, Food Stylist: Emily Nabors HallProteinis one of the building blocks of all the cells in your body. From your hair to your muscles to your hormones, it’s necessary to make sure you’re consuming enough protein to fuel all these body processes. But there are times in life when you may need a little more protein, such as when you’re very physically active, if you’re following a vegetarian or vegan diet, if you’re older than 65 and if you are pregnant or breastfeeding. Not to mention, things like injuries or illness can temporarily increase your protein needs.Read More:How Much Protein Do You Need to Eat Every Day?But there is another major benefit of protein, and that’s thesatiety factorit provides. Protein helps you feel full, which can help if you are trying tolose weight. Butresearchsuggests that eating too much protein and avoiding carbohydrates—especially those with fiber—can have a negative effect on your bowels and gut microbiota. In addition to protein, it’s important to consume fiber, especially fiber that comes from whole grains and vegetables.Fiberhas several functions in the body, including promoting healthy digestion and healthy weight maintenance, supporting heart health and reducing the risk of constipation that may come along with eating more protein.Consuming moreanti-inflammatory foodsalongside more protein and fiber is a triple whammy when it comes to health benefits. The anti-inflammatory diet is similar to the Mediterranean diet that focuses on nutrient-dense foods that are also often high in protein and fiber. But which ones should you focus on?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 YouIn this high-protein, high-fiber anti-inflammatory meal plan, we focus on lean proteins, high-fiber vegetables, whole grains, legumes and nuts to help you feel full and satisfied. Each day has at least 75 grams of protein, which is higher than the recommended 50 grams per day for a 140-pound person. (Protein needs are typically calculated at 0.8 grams per kilogram of body weight.) And for fiber, adults should aim for at least 25 grams, but we boosted this plan up to 30 grams of fiber 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.Related:Anti-Inflammatory Meal Plan for BeginnersWhat Is the Anti-Inflammatory Diet?The anti-inflammatory diet limits highly processed foods, added sugars and excessive red meat consumption and instead focuses on healthy fats, complex carbohydrates, legumes, fruits and vegetables. By concentrating on nutrient-dense foods (those that give you a lot of nutrients in a serving) you can help reduce chronic inflammation in the body.Chronic inflammation differs from acute inflammation in a few key ways. Acute inflammation occurs in response to an injury—such as when you fall down and bruise yourself—and usually resolves once an injury is healed. But chronic inflammation occurs even without an injury, is longer term and can persist without noticeable symptoms. This type of inflammation isassociated with chronic diseases, such as cardiovascular disease, diabetes, cancers, chronic kidney disease, nonalcoholic fatty liver disease, autoimmune disorders and neurodegenerative disorders.A few ways to reduce chronic inflammation include getting enough sleep and exercising, but another way is to increase your consumption of foods that have been shown to help lower inflammation, such as dark leafy greens, nuts, and blue and red produce like cherries, pomegranates, berries and beets.High-Protein and High-Fiber Anti-Inflammatory Foods to Focus OnLegumes (like lentils, chickpeas and other beans)Whole grains (like quinoa, whole-wheat bread, corn and brown rice)Fish (especially omega-3-rich fish like salmon and tuna)EggsDark leafy greens (like spinach, kale, collards and chard)Nuts and seeds (especially walnuts)Berries (such as blueberries, blackberries and strawberries)Red fruits (such as cherries and pomegranate)BeetsBrassicas (such as broccoli, cauliflower and Brussels sprouts)AvocadoOlives and olive oilSweet potatoesGreek yogurt and kefirHow to Meal-Prep Your Week of MealsMakeBlueberry-Pecan Energy Ballsfor snacks on Days 1, 2 and 4.MakeChili-Lime Turkey & Spaghetti Squash Meal-Prep Bowlsfor Days 3, 4 and 5.Day 1Breakfast (374 calories)1 servingPeanut Butter and Banana Breakfast Sandwich1 medium bananaA.M. Snack (139 calories)18 unsalted roasted almondsLunch (332 calories)1 servingChopped Salad with Sriracha Tofu & Peanut DressingP.M. Snack (202 calories)2Blueberry-Pecan Energy BallsDinner (450 calories)1 servingLemon-Herb Salmon with Caponata & FarroDaily Totals:1,498 calories, 83 g protein, 153 g carbohydrates, 33 g fiber, 68 g fat, 1,243 mg sodiumTo make it 2,000 calories:Add 1 ounce of cheese and increase to ¼ cup almonds at A.M. snack, add 2 hard-boiled eggs to lunch, increase to 3 energy balls at P.M. snack, and add 2 cups mixed greens with 1 serving ofBalsamic Vinaigretteto dinner.Jacob FoxDay 2Breakfast (333 calories)1 cup low-fat plain Greek yogurt1/4 cup fresh cherries3 Tbsp. chopped walnutsA.M. Snack (95 calories)1 medium appleLunch (422 calories)1 servingCucumber, Tomato, & Arugula Salad with HummusP.M. Snack (202 calories)2Blueberry-Pecan Energy BallsDinner (443 calories)1 servingSmoky Collards & Shrimp with Cheesy GritsDaily Totals:1,494 calories, 78 g protein, 140 g carbohydrates, 32 g fiber, 75 g fat, 1,269 mg sodiumTo make it 2,000 calories:Add 2 tablespoons peanut butter to A.M. snack, increase to 3 energy balls at P.M. snack, and add 2 slices whole-wheat baguette to dinner.Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatDay 3Breakfast (439 calories)1 servingAvocado Toast with BurrataA.M. Snack (162 calories)3/4 cup lowfat plain Greek-style yogurt1 teaspoon chia seeds1 teaspoon honeyLunch (338 calories)1 servingChili-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (116 calories)15 unsalted roasted almondsDinner (432 calories)1 servingCajun-Spiced Tofu Tostadas with Beet CremaDaily Totals:1,487 calories, 83 g protein, 121 g carbohydrates, 31 g fiber, 86 g fat, 1,708 mg sodiumTo make it 2,000 calories:Add ¼ cup chopped walnuts to A.M. snack, add 1 large pear to afternoon snack, and add 1/2 an avocado to dinner.Day 4Breakfast (375 calories)1 servingBircher MuesliA.M. Snack (147 calories)1/2 cup raspberries1 ounce Cheddar cheeseLunch (338 calories)1 servingChili-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (101 calories)1Blueberry-Pecan Energy BallDinner (559 calories)1 servingChicken Parmesan & Quinoa Stuffed PeppersDaily Totals:1,520 calories, 93 g protein, 147 g carbohydrates, 38 g fiber, 66 g fat, 1,350 mg sodiumTo make it 2,000 calories:Add 1 cup strawberries to breakfast, increase to 1 cup raspberries at A.M. snack, add ½ cup no-salt-added canned white beans to lunch, and increase to 3 energy balls at P.M. snack.Day 5Breakfast (507 calories)1 servingCarrot Cake Overnight OatsA.M. Snack (105 calories)1 medium bananaLunch (338 calories)1 servingChili-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (100 calories)1/2 cup edamame in podsDinner (459 calories)1 servingSeared Tuna with Bulgur & Chickpea SaladDaily Totals:1,509 calories, 92 g protein, 158 g carbohydrates, 33 g fiber, 63 g fat, 1,478 mg sodiumTo make it 2,000 calories:Add 2 tablespoons peanut butter to A.M. snack, increase to 1 cup edamame at P.M. snack, and add 1 cup no-salt-added white beans to lunch.Day 6Breakfast (304 calories)1 servingHam, Egg & Sprouts Breakfast Sandwich1 cup raspberriesA.M. Snack (285 calories)1 large pear20 unsalted roasted almondsLunch (432 calories)1 servingAvocado Tuna Spinach SaladP.M. Snack (62 calories)1 cup air-popped popcornDinner (429 calories)1 servingChicken & Kale Taco Salad with Jalapeño-Avocado RanchDaily Totals:1,513 calories, 76 g protein, 127 g carbohydrates, 38 g fiber, 84 g fat, 1,508 mg sodiumTo make it 2,000 calories:Add 1 more slice whole-grain bread and another egg to breakfast, increase to ¼ cup almonds at A.M. snack, add 1 cup edamame in pods to P.M. snack, and add 1 medium cooked sweet potato to dinner.Day 7Breakfast (276 calories)1 servingYogurt with Blueberries & Honey1/4 servingBircher MuesliA.M. Snack (199 calories)8 dried walnut halves1 medium appleLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (249 calories)1 medium banana1½ tablespoons peanut butterDinner (460 calories)1 servingBrown Rice Shrimp Bowl with Tomatoes & AvocadoDaily Totals:1,509 calories, 77 g protein, 177 g carbohydrates, 37 g fiber, 64 g fat, 1,483 mg sodiumTo make it 2,000 calories:Increase to ½ serving muesli at breakfast, add 2 Blueberry-Pecan Energy Balls to A.M. snack, add 2 slices Cheddar cheese to the lunch sandwich.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.
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Photo: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall
Proteinis one of the building blocks of all the cells in your body. From your hair to your muscles to your hormones, it’s necessary to make sure you’re consuming enough protein to fuel all these body processes. But there are times in life when you may need a little more protein, such as when you’re very physically active, if you’re following a vegetarian or vegan diet, if you’re older than 65 and if you are pregnant or breastfeeding. Not to mention, things like injuries or illness can temporarily increase your protein needs.Read More:How Much Protein Do You Need to Eat Every Day?But there is another major benefit of protein, and that’s thesatiety factorit provides. Protein helps you feel full, which can help if you are trying tolose weight. Butresearchsuggests that eating too much protein and avoiding carbohydrates—especially those with fiber—can have a negative effect on your bowels and gut microbiota. In addition to protein, it’s important to consume fiber, especially fiber that comes from whole grains and vegetables.Fiberhas several functions in the body, including promoting healthy digestion and healthy weight maintenance, supporting heart health and reducing the risk of constipation that may come along with eating more protein.Consuming moreanti-inflammatory foodsalongside more protein and fiber is a triple whammy when it comes to health benefits. The anti-inflammatory diet is similar to the Mediterranean diet that focuses on nutrient-dense foods that are also often high in protein and fiber. But which ones should you focus on?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 YouIn this high-protein, high-fiber anti-inflammatory meal plan, we focus on lean proteins, high-fiber vegetables, whole grains, legumes and nuts to help you feel full and satisfied. Each day has at least 75 grams of protein, which is higher than the recommended 50 grams per day for a 140-pound person. (Protein needs are typically calculated at 0.8 grams per kilogram of body weight.) And for fiber, adults should aim for at least 25 grams, but we boosted this plan up to 30 grams of fiber 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.Related:Anti-Inflammatory Meal Plan for BeginnersWhat Is the Anti-Inflammatory Diet?The anti-inflammatory diet limits highly processed foods, added sugars and excessive red meat consumption and instead focuses on healthy fats, complex carbohydrates, legumes, fruits and vegetables. By concentrating on nutrient-dense foods (those that give you a lot of nutrients in a serving) you can help reduce chronic inflammation in the body.Chronic inflammation differs from acute inflammation in a few key ways. Acute inflammation occurs in response to an injury—such as when you fall down and bruise yourself—and usually resolves once an injury is healed. But chronic inflammation occurs even without an injury, is longer term and can persist without noticeable symptoms. This type of inflammation isassociated with chronic diseases, such as cardiovascular disease, diabetes, cancers, chronic kidney disease, nonalcoholic fatty liver disease, autoimmune disorders and neurodegenerative disorders.A few ways to reduce chronic inflammation include getting enough sleep and exercising, but another way is to increase your consumption of foods that have been shown to help lower inflammation, such as dark leafy greens, nuts, and blue and red produce like cherries, pomegranates, berries and beets.High-Protein and High-Fiber Anti-Inflammatory Foods to Focus OnLegumes (like lentils, chickpeas and other beans)Whole grains (like quinoa, whole-wheat bread, corn and brown rice)Fish (especially omega-3-rich fish like salmon and tuna)EggsDark leafy greens (like spinach, kale, collards and chard)Nuts and seeds (especially walnuts)Berries (such as blueberries, blackberries and strawberries)Red fruits (such as cherries and pomegranate)BeetsBrassicas (such as broccoli, cauliflower and Brussels sprouts)AvocadoOlives and olive oilSweet potatoesGreek yogurt and kefirHow to Meal-Prep Your Week of MealsMakeBlueberry-Pecan Energy Ballsfor snacks on Days 1, 2 and 4.MakeChili-Lime Turkey & Spaghetti Squash Meal-Prep Bowlsfor Days 3, 4 and 5.Day 1Breakfast (374 calories)1 servingPeanut Butter and Banana Breakfast Sandwich1 medium bananaA.M. Snack (139 calories)18 unsalted roasted almondsLunch (332 calories)1 servingChopped Salad with Sriracha Tofu & Peanut DressingP.M. Snack (202 calories)2Blueberry-Pecan Energy BallsDinner (450 calories)1 servingLemon-Herb Salmon with Caponata & FarroDaily Totals:1,498 calories, 83 g protein, 153 g carbohydrates, 33 g fiber, 68 g fat, 1,243 mg sodiumTo make it 2,000 calories:Add 1 ounce of cheese and increase to ¼ cup almonds at A.M. snack, add 2 hard-boiled eggs to lunch, increase to 3 energy balls at P.M. snack, and add 2 cups mixed greens with 1 serving ofBalsamic Vinaigretteto dinner.Jacob FoxDay 2Breakfast (333 calories)1 cup low-fat plain Greek yogurt1/4 cup fresh cherries3 Tbsp. chopped walnutsA.M. Snack (95 calories)1 medium appleLunch (422 calories)1 servingCucumber, Tomato, & Arugula Salad with HummusP.M. Snack (202 calories)2Blueberry-Pecan Energy BallsDinner (443 calories)1 servingSmoky Collards & Shrimp with Cheesy GritsDaily Totals:1,494 calories, 78 g protein, 140 g carbohydrates, 32 g fiber, 75 g fat, 1,269 mg sodiumTo make it 2,000 calories:Add 2 tablespoons peanut butter to A.M. snack, increase to 3 energy balls at P.M. snack, and add 2 slices whole-wheat baguette to dinner.Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatDay 3Breakfast (439 calories)1 servingAvocado Toast with BurrataA.M. Snack (162 calories)3/4 cup lowfat plain Greek-style yogurt1 teaspoon chia seeds1 teaspoon honeyLunch (338 calories)1 servingChili-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (116 calories)15 unsalted roasted almondsDinner (432 calories)1 servingCajun-Spiced Tofu Tostadas with Beet CremaDaily Totals:1,487 calories, 83 g protein, 121 g carbohydrates, 31 g fiber, 86 g fat, 1,708 mg sodiumTo make it 2,000 calories:Add ¼ cup chopped walnuts to A.M. snack, add 1 large pear to afternoon snack, and add 1/2 an avocado to dinner.Day 4Breakfast (375 calories)1 servingBircher MuesliA.M. Snack (147 calories)1/2 cup raspberries1 ounce Cheddar cheeseLunch (338 calories)1 servingChili-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (101 calories)1Blueberry-Pecan Energy BallDinner (559 calories)1 servingChicken Parmesan & Quinoa Stuffed PeppersDaily Totals:1,520 calories, 93 g protein, 147 g carbohydrates, 38 g fiber, 66 g fat, 1,350 mg sodiumTo make it 2,000 calories:Add 1 cup strawberries to breakfast, increase to 1 cup raspberries at A.M. snack, add ½ cup no-salt-added canned white beans to lunch, and increase to 3 energy balls at P.M. snack.Day 5Breakfast (507 calories)1 servingCarrot Cake Overnight OatsA.M. Snack (105 calories)1 medium bananaLunch (338 calories)1 servingChili-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (100 calories)1/2 cup edamame in podsDinner (459 calories)1 servingSeared Tuna with Bulgur & Chickpea SaladDaily Totals:1,509 calories, 92 g protein, 158 g carbohydrates, 33 g fiber, 63 g fat, 1,478 mg sodiumTo make it 2,000 calories:Add 2 tablespoons peanut butter to A.M. snack, increase to 1 cup edamame at P.M. snack, and add 1 cup no-salt-added white beans to lunch.Day 6Breakfast (304 calories)1 servingHam, Egg & Sprouts Breakfast Sandwich1 cup raspberriesA.M. Snack (285 calories)1 large pear20 unsalted roasted almondsLunch (432 calories)1 servingAvocado Tuna Spinach SaladP.M. Snack (62 calories)1 cup air-popped popcornDinner (429 calories)1 servingChicken & Kale Taco Salad with Jalapeño-Avocado RanchDaily Totals:1,513 calories, 76 g protein, 127 g carbohydrates, 38 g fiber, 84 g fat, 1,508 mg sodiumTo make it 2,000 calories:Add 1 more slice whole-grain bread and another egg to breakfast, increase to ¼ cup almonds at A.M. snack, add 1 cup edamame in pods to P.M. snack, and add 1 medium cooked sweet potato to dinner.Day 7Breakfast (276 calories)1 servingYogurt with Blueberries & Honey1/4 servingBircher MuesliA.M. Snack (199 calories)8 dried walnut halves1 medium appleLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (249 calories)1 medium banana1½ tablespoons peanut butterDinner (460 calories)1 servingBrown Rice Shrimp Bowl with Tomatoes & AvocadoDaily Totals:1,509 calories, 77 g protein, 177 g carbohydrates, 37 g fiber, 64 g fat, 1,483 mg sodiumTo make it 2,000 calories:Increase to ½ serving muesli at breakfast, add 2 Blueberry-Pecan Energy Balls to A.M. snack, add 2 slices Cheddar cheese to the lunch sandwich.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.
Proteinis one of the building blocks of all the cells in your body. From your hair to your muscles to your hormones, it’s necessary to make sure you’re consuming enough protein to fuel all these body processes. But there are times in life when you may need a little more protein, such as when you’re very physically active, if you’re following a vegetarian or vegan diet, if you’re older than 65 and if you are pregnant or breastfeeding. Not to mention, things like injuries or illness can temporarily increase your protein needs.Read More:How Much Protein Do You Need to Eat Every Day?But there is another major benefit of protein, and that’s thesatiety factorit provides. Protein helps you feel full, which can help if you are trying tolose weight. Butresearchsuggests that eating too much protein and avoiding carbohydrates—especially those with fiber—can have a negative effect on your bowels and gut microbiota. In addition to protein, it’s important to consume fiber, especially fiber that comes from whole grains and vegetables.Fiberhas several functions in the body, including promoting healthy digestion and healthy weight maintenance, supporting heart health and reducing the risk of constipation that may come along with eating more protein.Consuming moreanti-inflammatory foodsalongside more protein and fiber is a triple whammy when it comes to health benefits. The anti-inflammatory diet is similar to the Mediterranean diet that focuses on nutrient-dense foods that are also often high in protein and fiber. But which ones should you focus on?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 YouIn this high-protein, high-fiber anti-inflammatory meal plan, we focus on lean proteins, high-fiber vegetables, whole grains, legumes and nuts to help you feel full and satisfied. Each day has at least 75 grams of protein, which is higher than the recommended 50 grams per day for a 140-pound person. (Protein needs are typically calculated at 0.8 grams per kilogram of body weight.) And for fiber, adults should aim for at least 25 grams, but we boosted this plan up to 30 grams of fiber 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.Related:Anti-Inflammatory Meal Plan for BeginnersWhat Is the Anti-Inflammatory Diet?The anti-inflammatory diet limits highly processed foods, added sugars and excessive red meat consumption and instead focuses on healthy fats, complex carbohydrates, legumes, fruits and vegetables. By concentrating on nutrient-dense foods (those that give you a lot of nutrients in a serving) you can help reduce chronic inflammation in the body.Chronic inflammation differs from acute inflammation in a few key ways. Acute inflammation occurs in response to an injury—such as when you fall down and bruise yourself—and usually resolves once an injury is healed. But chronic inflammation occurs even without an injury, is longer term and can persist without noticeable symptoms. This type of inflammation isassociated with chronic diseases, such as cardiovascular disease, diabetes, cancers, chronic kidney disease, nonalcoholic fatty liver disease, autoimmune disorders and neurodegenerative disorders.A few ways to reduce chronic inflammation include getting enough sleep and exercising, but another way is to increase your consumption of foods that have been shown to help lower inflammation, such as dark leafy greens, nuts, and blue and red produce like cherries, pomegranates, berries and beets.High-Protein and High-Fiber Anti-Inflammatory Foods to Focus OnLegumes (like lentils, chickpeas and other beans)Whole grains (like quinoa, whole-wheat bread, corn and brown rice)Fish (especially omega-3-rich fish like salmon and tuna)EggsDark leafy greens (like spinach, kale, collards and chard)Nuts and seeds (especially walnuts)Berries (such as blueberries, blackberries and strawberries)Red fruits (such as cherries and pomegranate)BeetsBrassicas (such as broccoli, cauliflower and Brussels sprouts)AvocadoOlives and olive oilSweet potatoesGreek yogurt and kefirHow to Meal-Prep Your Week of MealsMakeBlueberry-Pecan Energy Ballsfor snacks on Days 1, 2 and 4.MakeChili-Lime Turkey & Spaghetti Squash Meal-Prep Bowlsfor Days 3, 4 and 5.Day 1Breakfast (374 calories)1 servingPeanut Butter and Banana Breakfast Sandwich1 medium bananaA.M. Snack (139 calories)18 unsalted roasted almondsLunch (332 calories)1 servingChopped Salad with Sriracha Tofu & Peanut DressingP.M. Snack (202 calories)2Blueberry-Pecan Energy BallsDinner (450 calories)1 servingLemon-Herb Salmon with Caponata & FarroDaily Totals:1,498 calories, 83 g protein, 153 g carbohydrates, 33 g fiber, 68 g fat, 1,243 mg sodiumTo make it 2,000 calories:Add 1 ounce of cheese and increase to ¼ cup almonds at A.M. snack, add 2 hard-boiled eggs to lunch, increase to 3 energy balls at P.M. snack, and add 2 cups mixed greens with 1 serving ofBalsamic Vinaigretteto dinner.Jacob FoxDay 2Breakfast (333 calories)1 cup low-fat plain Greek yogurt1/4 cup fresh cherries3 Tbsp. chopped walnutsA.M. Snack (95 calories)1 medium appleLunch (422 calories)1 servingCucumber, Tomato, & Arugula Salad with HummusP.M. Snack (202 calories)2Blueberry-Pecan Energy BallsDinner (443 calories)1 servingSmoky Collards & Shrimp with Cheesy GritsDaily Totals:1,494 calories, 78 g protein, 140 g carbohydrates, 32 g fiber, 75 g fat, 1,269 mg sodiumTo make it 2,000 calories:Add 2 tablespoons peanut butter to A.M. snack, increase to 3 energy balls at P.M. snack, and add 2 slices whole-wheat baguette to dinner.Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatDay 3Breakfast (439 calories)1 servingAvocado Toast with BurrataA.M. Snack (162 calories)3/4 cup lowfat plain Greek-style yogurt1 teaspoon chia seeds1 teaspoon honeyLunch (338 calories)1 servingChili-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (116 calories)15 unsalted roasted almondsDinner (432 calories)1 servingCajun-Spiced Tofu Tostadas with Beet CremaDaily Totals:1,487 calories, 83 g protein, 121 g carbohydrates, 31 g fiber, 86 g fat, 1,708 mg sodiumTo make it 2,000 calories:Add ¼ cup chopped walnuts to A.M. snack, add 1 large pear to afternoon snack, and add 1/2 an avocado to dinner.Day 4Breakfast (375 calories)1 servingBircher MuesliA.M. Snack (147 calories)1/2 cup raspberries1 ounce Cheddar cheeseLunch (338 calories)1 servingChili-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (101 calories)1Blueberry-Pecan Energy BallDinner (559 calories)1 servingChicken Parmesan & Quinoa Stuffed PeppersDaily Totals:1,520 calories, 93 g protein, 147 g carbohydrates, 38 g fiber, 66 g fat, 1,350 mg sodiumTo make it 2,000 calories:Add 1 cup strawberries to breakfast, increase to 1 cup raspberries at A.M. snack, add ½ cup no-salt-added canned white beans to lunch, and increase to 3 energy balls at P.M. snack.Day 5Breakfast (507 calories)1 servingCarrot Cake Overnight OatsA.M. Snack (105 calories)1 medium bananaLunch (338 calories)1 servingChili-Lime Turkey & Spaghetti Squash Meal-Prep BowlsP.M. Snack (100 calories)1/2 cup edamame in podsDinner (459 calories)1 servingSeared Tuna with Bulgur & Chickpea SaladDaily Totals:1,509 calories, 92 g protein, 158 g carbohydrates, 33 g fiber, 63 g fat, 1,478 mg sodiumTo make it 2,000 calories:Add 2 tablespoons peanut butter to A.M. snack, increase to 1 cup edamame at P.M. snack, and add 1 cup no-salt-added white beans to lunch.Day 6Breakfast (304 calories)1 servingHam, Egg & Sprouts Breakfast Sandwich1 cup raspberriesA.M. Snack (285 calories)1 large pear20 unsalted roasted almondsLunch (432 calories)1 servingAvocado Tuna Spinach SaladP.M. Snack (62 calories)1 cup air-popped popcornDinner (429 calories)1 servingChicken & Kale Taco Salad with Jalapeño-Avocado RanchDaily Totals:1,513 calories, 76 g protein, 127 g carbohydrates, 38 g fiber, 84 g fat, 1,508 mg sodiumTo make it 2,000 calories:Add 1 more slice whole-grain bread and another egg to breakfast, increase to ¼ cup almonds at A.M. snack, add 1 cup edamame in pods to P.M. snack, and add 1 medium cooked sweet potato to dinner.Day 7Breakfast (276 calories)1 servingYogurt with Blueberries & Honey1/4 servingBircher MuesliA.M. Snack (199 calories)8 dried walnut halves1 medium appleLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (249 calories)1 medium banana1½ tablespoons peanut butterDinner (460 calories)1 servingBrown Rice Shrimp Bowl with Tomatoes & AvocadoDaily Totals:1,509 calories, 77 g protein, 177 g carbohydrates, 37 g fiber, 64 g fat, 1,483 mg sodiumTo make it 2,000 calories:Increase to ½ serving muesli at breakfast, add 2 Blueberry-Pecan Energy Balls to A.M. snack, add 2 slices Cheddar cheese to the lunch sandwich.
Proteinis one of the building blocks of all the cells in your body. From your hair to your muscles to your hormones, it’s necessary to make sure you’re consuming enough protein to fuel all these body processes. But there are times in life when you may need a little more protein, such as when you’re very physically active, if you’re following a vegetarian or vegan diet, if you’re older than 65 and if you are pregnant or breastfeeding. Not to mention, things like injuries or illness can temporarily increase your protein needs.
Read More:How Much Protein Do You Need to Eat Every Day?
But there is another major benefit of protein, and that’s thesatiety factorit provides. Protein helps you feel full, which can help if you are trying tolose weight. Butresearchsuggests that eating too much protein and avoiding carbohydrates—especially those with fiber—can have a negative effect on your bowels and gut microbiota. In addition to protein, it’s important to consume fiber, especially fiber that comes from whole grains and vegetables.Fiberhas several functions in the body, including promoting healthy digestion and healthy weight maintenance, supporting heart health and reducing the risk of constipation that may come along with eating more protein.
Consuming moreanti-inflammatory foodsalongside more protein and fiber is a triple whammy when it comes to health benefits. The anti-inflammatory diet is similar to the Mediterranean diet that focuses on nutrient-dense foods that are also often high in protein and fiber. But which ones should you focus on?
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.
In this high-protein, high-fiber anti-inflammatory meal plan, we focus on lean proteins, high-fiber vegetables, whole grains, legumes and nuts to help you feel full and satisfied. Each day has at least 75 grams of protein, which is higher than the recommended 50 grams per day for a 140-pound person. (Protein needs are typically calculated at 0.8 grams per kilogram of body weight.) And for fiber, adults should aim for at least 25 grams, but we boosted this plan up to 30 grams of fiber 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.
Related:Anti-Inflammatory Meal Plan for Beginners
The anti-inflammatory diet limits highly processed foods, added sugars and excessive red meat consumption and instead focuses on healthy fats, complex carbohydrates, legumes, fruits and vegetables. By concentrating on nutrient-dense foods (those that give you a lot of nutrients in a serving) you can help reduce chronic inflammation in the body.
Chronic inflammation differs from acute inflammation in a few key ways. Acute inflammation occurs in response to an injury—such as when you fall down and bruise yourself—and usually resolves once an injury is healed. But chronic inflammation occurs even without an injury, is longer term and can persist without noticeable symptoms. This type of inflammation isassociated with chronic diseases, such as cardiovascular disease, diabetes, cancers, chronic kidney disease, nonalcoholic fatty liver disease, autoimmune disorders and neurodegenerative disorders.
A few ways to reduce chronic inflammation include getting enough sleep and exercising, but another way is to increase your consumption of foods that have been shown to help lower inflammation, such as dark leafy greens, nuts, and blue and red produce like cherries, pomegranates, berries and beets.
High-Protein and High-Fiber Anti-Inflammatory Foods to Focus On
How to Meal-Prep Your Week of Meals
Breakfast (374 calories)
A.M. Snack (139 calories)
Lunch (332 calories)
P.M. Snack (202 calories)
Dinner (450 calories)
Daily Totals:1,498 calories, 83 g protein, 153 g carbohydrates, 33 g fiber, 68 g fat, 1,243 mg sodium
To make it 2,000 calories:Add 1 ounce of cheese and increase to ¼ cup almonds at A.M. snack, add 2 hard-boiled eggs to lunch, increase to 3 energy balls at P.M. snack, and add 2 cups mixed greens with 1 serving ofBalsamic Vinaigretteto dinner.
Jacob Fox
Breakfast (333 calories)
A.M. Snack (95 calories)
Lunch (422 calories)
Dinner (443 calories)
Daily Totals:1,494 calories, 78 g protein, 140 g carbohydrates, 32 g fiber, 75 g fat, 1,269 mg sodium
To make it 2,000 calories:Add 2 tablespoons peanut butter to A.M. snack, increase to 3 energy balls at P.M. snack, and add 2 slices whole-wheat baguette to dinner.
Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
Breakfast (439 calories)
A.M. Snack (162 calories)
Lunch (338 calories)
P.M. Snack (116 calories)
Dinner (432 calories)
Daily Totals:1,487 calories, 83 g protein, 121 g carbohydrates, 31 g fiber, 86 g fat, 1,708 mg sodium
To make it 2,000 calories:Add ¼ cup chopped walnuts to A.M. snack, add 1 large pear to afternoon snack, and add 1/2 an avocado to dinner.
Breakfast (375 calories)
A.M. Snack (147 calories)
P.M. Snack (101 calories)
Dinner (559 calories)
Daily Totals:1,520 calories, 93 g protein, 147 g carbohydrates, 38 g fiber, 66 g fat, 1,350 mg sodium
To make it 2,000 calories:Add 1 cup strawberries to breakfast, increase to 1 cup raspberries at A.M. snack, add ½ cup no-salt-added canned white beans to lunch, and increase to 3 energy balls at P.M. snack.
Breakfast (507 calories)
A.M. Snack (105 calories)
P.M. Snack (100 calories)
Dinner (459 calories)
Daily Totals:1,509 calories, 92 g protein, 158 g carbohydrates, 33 g fiber, 63 g fat, 1,478 mg sodium
To make it 2,000 calories:Add 2 tablespoons peanut butter to A.M. snack, increase to 1 cup edamame at P.M. snack, and add 1 cup no-salt-added white beans to lunch.
Breakfast (304 calories)
A.M. Snack (285 calories)
Lunch (432 calories)
P.M. Snack (62 calories)
Dinner (429 calories)
Daily Totals:1,513 calories, 76 g protein, 127 g carbohydrates, 38 g fiber, 84 g fat, 1,508 mg sodium
To make it 2,000 calories:Add 1 more slice whole-grain bread and another egg to breakfast, increase to ¼ cup almonds at A.M. snack, add 1 cup edamame in pods to P.M. snack, and add 1 medium cooked sweet potato to dinner.
Breakfast (276 calories)
A.M. Snack (199 calories)
Lunch (325 calories)
P.M. Snack (249 calories)
Dinner (460 calories)
Daily Totals:1,509 calories, 77 g protein, 177 g carbohydrates, 37 g fiber, 64 g fat, 1,483 mg sodium
To make it 2,000 calories:Increase to ½ serving muesli at breakfast, add 2 Blueberry-Pecan Energy Balls to A.M. snack, add 2 slices Cheddar cheese to the lunch sandwich.
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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.
