In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsBest No-Added Sugar Anti-Inflammatory Foods ListHow to Meal-Prep Your Week of Meals:Day 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

Best No-Added Sugar Anti-Inflammatory Foods List

How to Meal-Prep Your Week of Meals:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ClosePhoto: Jacob FoxResearch shows that people with type 2 diabeteshave higher levels of inflammationin their bodies than those who don’t have diabetes. These chronic inflammatory signals can make it hard to keep your blood sugar levels stable and can contribute to complications down the road.Eating the right balance of healthy fats, lean protein and complex carbohydrates is key to a good diabetes meal plan, but skipping added sugar and focusing on an anti-inflammatory diet may lead to even better outcomes. And while the anti-inflammatory diet might just sound like another fad, it’s actually very similar to theMediterranean diet, which is an easy (and delicious!) diet to follow.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.Why This Meal Plan Is Great for YouIn this 7-day, no-sugar-added, anti-inflammatory meal plan, we focus onanti-inflammatory foodslike fruits, vegetables, complex carbohydrates, nuts and healthy fats while skipping refined carbohydrates, fried foods, red meat and added sugars—foods that are totally fine to enjoy, but can contribute to inflammation when we eat too much.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.Read More:The Top 10 Anti-Inflammatory Foods for DiabetesBest No-Added Sugar Anti-Inflammatory Foods ListBerriesApplesStone Fruits: Cherries, Peaches, Apricots, PlumsGrapesCitrus: Oranges, Grapefruit, Lemons, LimesPomegranatesTomatoesOlive OilGreen Leafy Vegetables: Spinach, Kale, ChardNuts and Nut Butters: Peanuts, Almonds, Walnuts, PistachiosFatty Fish: Salmon, Tuna, Mackerel, SardinesUnsweetened Dairy, Kefir, YogurtBeansLentilsWhole GrainsAvocadosSeedsHow to Meal-Prep Your Week of Meals:MakeRed Lentil Soup with Saffronto have for lunch on Days 2 through 5.Diana ChistrugaDay 1Breakfast (272 calories)1 servingSmoked Salmon Scrambled Eggs1/2 whole-wheat English muffinA.M. Snack (139 calories)1 clementine8 walnut halvesLunch (338 calories)1 servingAvocado Caprese Salad1/2 whole-wheat pitaP.M. Snack (291 calories)1 cup blueberries1/4 cup unsalted dry-roasted almondsDinner (455 calories)1 servingEasy Shrimp Scampi with Zucchini Noodles1/2 large baked sweet potato1 Tbsp. crumbled feta cheeseDaily Totals:1,485 calories, 65g protein, 112g carbohydrates, 25g fiber, 92g fat, 1,659mg sodiumTo make it 2,000 calories:Add 1 large pear to breakfast, increase to 6 Tbsp. almonds at P.M. snack and increase to a whole English muffin at breakfast, whole pita at lunch and a whole sweet potato at dinner.Day 2Breakfast (310 calories)1 cup nonfat plain Greek yogurt1/4 cup raspberries3 Tbsp. chopped walnuts2 Tbsp. pomegranate seedsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (376 calories)1 servingRed Lentil Soup with Saffron1-ounce slice whole-wheat baguetteP.M. Snack (150 calories)3/4 cup edamame in podsDinner (378 calories)2 servingsBuffalo Chicken Cauliflower PizzaDaily Totals:1,518 calories, 107g protein, 140g carbohydrates, 29g fiber, 61g fat, 1,811 mg sodiumTo make it 2,000 calories:Increase to 1 1/2 cups yogurt and 1 cup raspberries at breakfast, increase to 3 Tbsp. peanut butter at A.M. snack and 1 1/2 cups edamame at P.M. snack, and add 1 large banana to lunch.Day 3Breakfast (265 calories)1 servingAvocado-Egg Toast1 clementineA.M. Snack (200 calories)1 medium apple1 Tbsp. natural peanut butterLunch (376 calories)1 servingRed Lentil Soup with Saffron1-ounce slice whole-wheat baguetteP.M. Snack (206 calories)1/4 cup unsalted dry-roasted almondsDinner (447 calories)1 servingRoasted Salmon with Smoky Chickpeas & Greens1-ounce slice whole-wheat baguetteDaily Totals:1,493 calories, 78g protein, 148g carbohydrates, 30g fiber, 69g fat, 1,599mg sodiumTo make it 2,000 calories:Increase to 3 Tbsp. peanut butter at A.M. snack and 2 slices baguette at lunch, and add 1 cup nonfat plain Greek yogurt and 1 cup raspberries to breakfast.Day 4Breakfast (310 calories)1 cup nonfat plain Greek yogurt1/4 cup raspberries3 Tbsp. chopped walnuts2 Tbsp. pomegranate seedsA.M. Snack (241 calories)1 clementine1/4 cup unsalted dry-roasted almondsLunch (376 calories)1 servingRed Lentil Soup with Saffron1-ounce slice whole-wheat baguetteP.M. Snack (189 calories)1 cup blackberries8 walnut halvesDinner (388 calories)1 servingMozzarella, Basil, & Zucchini Frittata1-ounce slice whole-wheat baguetteDaily Totals:1,504 calories, 77g protein, 150g carbohydrates, 25g fiber, 73g fat, 1,392 mg sodiumTo make it 2,000 calories:Increase to 1 1/2 cups yogurt, 1 cup raspberries and 4 Tbsp. chopped walnuts at breakfast, increase to 1/2 cup almonds at A.M. snack, 1 1/2 cups blueberries at P.M. snack and 2 slices baguette at lunch.Day 5Breakfast (358 calories)1 servingAvocado & Smoked Salmon Omelet1 clementineA.M. Snack (82 calories)1/2 cup nonfat plain Greek yogurt1/4 cup raspberriesLunch (376 calories)1 servingRed Lentil Soup with Saffron1-ounce slice whole-wheat baguetteP.M. Snack (94 calories)1/4 cup blackberries6 walnut halvesDinner (599 calories)1 servingCobb Salad with Herb-Rubbed Chicken3/4 cup cooked brown riceDaily Totals:1,508 calories, 78g protein, 139g carbohydrates, 26g fiber, 74g fat, 1,583mg sodiumTo make it 2,000 calories:Increase to 2 clementines at breakfast, 1 cup yogurt and 1 cup raspberries at A.M. snack, 2 slices baguette at lunch, and 1 cup blackberries and 1/2 cup walnuts at P.M. snack.Day 6Breakfast (310 calories)1 cup nonfat plain Greek yogurt1/4 cup raspberries3 Tbsp. chopped walnuts2 Tbsp. pomegranate seedsA.M. Snack (101 calories)1 large pearLunch (456 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 medium apple1 Tbsp. natural peanut butterP.M. Snack (227 calories)1/4 cup blueberries1/4 cup unsalted dry-roasted almondsDinner (398 calories)1 servingMushroom-Cauliflower Risotto3 ounces cooked chickenDaily Totals:1,493 calories, 76g protein, 129g carbohydrates, 30g fiber, 80g fat, 1,241mg sodiumTo make it 2,000 calories:Increase to 1 1/2 cups yogurt, 1 cup raspberries and 4 Tbsp. chopped walnuts at breakfast, add 3/4 cup edamame in pods to A.M. snack, and increase to 3 Tbsp. peanut butter at lunch.Day 7Breakfast (338 calories)1 servingSpinach Smoothie2 hard-boiled eggsA.M. Snack (140 calories)1 medium orange6 walnut halvesLunch (361 calories)1 servingPesto Ravioli with Spinach & TomatoesP.M. Snack (291 calories)1 cup blueberries1/4 cup unsalted dry-roasted almondsDinner (375 calories)1 servingCrispy Cod with Charred Snow Peas & Creamy Herb Sauce2 cups mixed salad greens1 servingOlive Orange VinaigretteDaily Totals:1,505 calories, 69g protein, 135g carbohydrates, 29g fiber, 82g fat, 1,209 mg sodiumTo make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 20 walnuts at A.M. snack, add 1 large banana to lunch, and increase to 1 whole avocado at dinner.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: Jacob Fox

Red Lentil Soup with Saffron

Research shows that people with type 2 diabeteshave higher levels of inflammationin their bodies than those who don’t have diabetes. These chronic inflammatory signals can make it hard to keep your blood sugar levels stable and can contribute to complications down the road.Eating the right balance of healthy fats, lean protein and complex carbohydrates is key to a good diabetes meal plan, but skipping added sugar and focusing on an anti-inflammatory diet may lead to even better outcomes. And while the anti-inflammatory diet might just sound like another fad, it’s actually very similar to theMediterranean diet, which is an easy (and delicious!) diet to follow.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.Why This Meal Plan Is Great for YouIn this 7-day, no-sugar-added, anti-inflammatory meal plan, we focus onanti-inflammatory foodslike fruits, vegetables, complex carbohydrates, nuts and healthy fats while skipping refined carbohydrates, fried foods, red meat and added sugars—foods that are totally fine to enjoy, but can contribute to inflammation when we eat too much.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.Read More:The Top 10 Anti-Inflammatory Foods for DiabetesBest No-Added Sugar Anti-Inflammatory Foods ListBerriesApplesStone Fruits: Cherries, Peaches, Apricots, PlumsGrapesCitrus: Oranges, Grapefruit, Lemons, LimesPomegranatesTomatoesOlive OilGreen Leafy Vegetables: Spinach, Kale, ChardNuts and Nut Butters: Peanuts, Almonds, Walnuts, PistachiosFatty Fish: Salmon, Tuna, Mackerel, SardinesUnsweetened Dairy, Kefir, YogurtBeansLentilsWhole GrainsAvocadosSeedsHow to Meal-Prep Your Week of Meals:MakeRed Lentil Soup with Saffronto have for lunch on Days 2 through 5.Diana ChistrugaDay 1Breakfast (272 calories)1 servingSmoked Salmon Scrambled Eggs1/2 whole-wheat English muffinA.M. Snack (139 calories)1 clementine8 walnut halvesLunch (338 calories)1 servingAvocado Caprese Salad1/2 whole-wheat pitaP.M. Snack (291 calories)1 cup blueberries1/4 cup unsalted dry-roasted almondsDinner (455 calories)1 servingEasy Shrimp Scampi with Zucchini Noodles1/2 large baked sweet potato1 Tbsp. crumbled feta cheeseDaily Totals:1,485 calories, 65g protein, 112g carbohydrates, 25g fiber, 92g fat, 1,659mg sodiumTo make it 2,000 calories:Add 1 large pear to breakfast, increase to 6 Tbsp. almonds at P.M. snack and increase to a whole English muffin at breakfast, whole pita at lunch and a whole sweet potato at dinner.Day 2Breakfast (310 calories)1 cup nonfat plain Greek yogurt1/4 cup raspberries3 Tbsp. chopped walnuts2 Tbsp. pomegranate seedsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (376 calories)1 servingRed Lentil Soup with Saffron1-ounce slice whole-wheat baguetteP.M. Snack (150 calories)3/4 cup edamame in podsDinner (378 calories)2 servingsBuffalo Chicken Cauliflower PizzaDaily Totals:1,518 calories, 107g protein, 140g carbohydrates, 29g fiber, 61g fat, 1,811 mg sodiumTo make it 2,000 calories:Increase to 1 1/2 cups yogurt and 1 cup raspberries at breakfast, increase to 3 Tbsp. peanut butter at A.M. snack and 1 1/2 cups edamame at P.M. snack, and add 1 large banana to lunch.Day 3Breakfast (265 calories)1 servingAvocado-Egg Toast1 clementineA.M. Snack (200 calories)1 medium apple1 Tbsp. natural peanut butterLunch (376 calories)1 servingRed Lentil Soup with Saffron1-ounce slice whole-wheat baguetteP.M. Snack (206 calories)1/4 cup unsalted dry-roasted almondsDinner (447 calories)1 servingRoasted Salmon with Smoky Chickpeas & Greens1-ounce slice whole-wheat baguetteDaily Totals:1,493 calories, 78g protein, 148g carbohydrates, 30g fiber, 69g fat, 1,599mg sodiumTo make it 2,000 calories:Increase to 3 Tbsp. peanut butter at A.M. snack and 2 slices baguette at lunch, and add 1 cup nonfat plain Greek yogurt and 1 cup raspberries to breakfast.Day 4Breakfast (310 calories)1 cup nonfat plain Greek yogurt1/4 cup raspberries3 Tbsp. chopped walnuts2 Tbsp. pomegranate seedsA.M. Snack (241 calories)1 clementine1/4 cup unsalted dry-roasted almondsLunch (376 calories)1 servingRed Lentil Soup with Saffron1-ounce slice whole-wheat baguetteP.M. Snack (189 calories)1 cup blackberries8 walnut halvesDinner (388 calories)1 servingMozzarella, Basil, & Zucchini Frittata1-ounce slice whole-wheat baguetteDaily Totals:1,504 calories, 77g protein, 150g carbohydrates, 25g fiber, 73g fat, 1,392 mg sodiumTo make it 2,000 calories:Increase to 1 1/2 cups yogurt, 1 cup raspberries and 4 Tbsp. chopped walnuts at breakfast, increase to 1/2 cup almonds at A.M. snack, 1 1/2 cups blueberries at P.M. snack and 2 slices baguette at lunch.Day 5Breakfast (358 calories)1 servingAvocado & Smoked Salmon Omelet1 clementineA.M. Snack (82 calories)1/2 cup nonfat plain Greek yogurt1/4 cup raspberriesLunch (376 calories)1 servingRed Lentil Soup with Saffron1-ounce slice whole-wheat baguetteP.M. Snack (94 calories)1/4 cup blackberries6 walnut halvesDinner (599 calories)1 servingCobb Salad with Herb-Rubbed Chicken3/4 cup cooked brown riceDaily Totals:1,508 calories, 78g protein, 139g carbohydrates, 26g fiber, 74g fat, 1,583mg sodiumTo make it 2,000 calories:Increase to 2 clementines at breakfast, 1 cup yogurt and 1 cup raspberries at A.M. snack, 2 slices baguette at lunch, and 1 cup blackberries and 1/2 cup walnuts at P.M. snack.Day 6Breakfast (310 calories)1 cup nonfat plain Greek yogurt1/4 cup raspberries3 Tbsp. chopped walnuts2 Tbsp. pomegranate seedsA.M. Snack (101 calories)1 large pearLunch (456 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 medium apple1 Tbsp. natural peanut butterP.M. Snack (227 calories)1/4 cup blueberries1/4 cup unsalted dry-roasted almondsDinner (398 calories)1 servingMushroom-Cauliflower Risotto3 ounces cooked chickenDaily Totals:1,493 calories, 76g protein, 129g carbohydrates, 30g fiber, 80g fat, 1,241mg sodiumTo make it 2,000 calories:Increase to 1 1/2 cups yogurt, 1 cup raspberries and 4 Tbsp. chopped walnuts at breakfast, add 3/4 cup edamame in pods to A.M. snack, and increase to 3 Tbsp. peanut butter at lunch.Day 7Breakfast (338 calories)1 servingSpinach Smoothie2 hard-boiled eggsA.M. Snack (140 calories)1 medium orange6 walnut halvesLunch (361 calories)1 servingPesto Ravioli with Spinach & TomatoesP.M. Snack (291 calories)1 cup blueberries1/4 cup unsalted dry-roasted almondsDinner (375 calories)1 servingCrispy Cod with Charred Snow Peas & Creamy Herb Sauce2 cups mixed salad greens1 servingOlive Orange VinaigretteDaily Totals:1,505 calories, 69g protein, 135g carbohydrates, 29g fiber, 82g fat, 1,209 mg sodiumTo make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 20 walnuts at A.M. snack, add 1 large banana to lunch, and increase to 1 whole avocado at dinner.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.

Research shows that people with type 2 diabeteshave higher levels of inflammationin their bodies than those who don’t have diabetes. These chronic inflammatory signals can make it hard to keep your blood sugar levels stable and can contribute to complications down the road.Eating the right balance of healthy fats, lean protein and complex carbohydrates is key to a good diabetes meal plan, but skipping added sugar and focusing on an anti-inflammatory diet may lead to even better outcomes. And while the anti-inflammatory diet might just sound like another fad, it’s actually very similar to theMediterranean diet, which is an easy (and delicious!) diet to follow.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.Why This Meal Plan Is Great for YouIn this 7-day, no-sugar-added, anti-inflammatory meal plan, we focus onanti-inflammatory foodslike fruits, vegetables, complex carbohydrates, nuts and healthy fats while skipping refined carbohydrates, fried foods, red meat and added sugars—foods that are totally fine to enjoy, but can contribute to inflammation when we eat too much.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.Read More:The Top 10 Anti-Inflammatory Foods for DiabetesBest No-Added Sugar Anti-Inflammatory Foods ListBerriesApplesStone Fruits: Cherries, Peaches, Apricots, PlumsGrapesCitrus: Oranges, Grapefruit, Lemons, LimesPomegranatesTomatoesOlive OilGreen Leafy Vegetables: Spinach, Kale, ChardNuts and Nut Butters: Peanuts, Almonds, Walnuts, PistachiosFatty Fish: Salmon, Tuna, Mackerel, SardinesUnsweetened Dairy, Kefir, YogurtBeansLentilsWhole GrainsAvocadosSeedsHow to Meal-Prep Your Week of Meals:MakeRed Lentil Soup with Saffronto have for lunch on Days 2 through 5.Diana ChistrugaDay 1Breakfast (272 calories)1 servingSmoked Salmon Scrambled Eggs1/2 whole-wheat English muffinA.M. Snack (139 calories)1 clementine8 walnut halvesLunch (338 calories)1 servingAvocado Caprese Salad1/2 whole-wheat pitaP.M. Snack (291 calories)1 cup blueberries1/4 cup unsalted dry-roasted almondsDinner (455 calories)1 servingEasy Shrimp Scampi with Zucchini Noodles1/2 large baked sweet potato1 Tbsp. crumbled feta cheeseDaily Totals:1,485 calories, 65g protein, 112g carbohydrates, 25g fiber, 92g fat, 1,659mg sodiumTo make it 2,000 calories:Add 1 large pear to breakfast, increase to 6 Tbsp. almonds at P.M. snack and increase to a whole English muffin at breakfast, whole pita at lunch and a whole sweet potato at dinner.Day 2Breakfast (310 calories)1 cup nonfat plain Greek yogurt1/4 cup raspberries3 Tbsp. chopped walnuts2 Tbsp. pomegranate seedsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (376 calories)1 servingRed Lentil Soup with Saffron1-ounce slice whole-wheat baguetteP.M. Snack (150 calories)3/4 cup edamame in podsDinner (378 calories)2 servingsBuffalo Chicken Cauliflower PizzaDaily Totals:1,518 calories, 107g protein, 140g carbohydrates, 29g fiber, 61g fat, 1,811 mg sodiumTo make it 2,000 calories:Increase to 1 1/2 cups yogurt and 1 cup raspberries at breakfast, increase to 3 Tbsp. peanut butter at A.M. snack and 1 1/2 cups edamame at P.M. snack, and add 1 large banana to lunch.Day 3Breakfast (265 calories)1 servingAvocado-Egg Toast1 clementineA.M. Snack (200 calories)1 medium apple1 Tbsp. natural peanut butterLunch (376 calories)1 servingRed Lentil Soup with Saffron1-ounce slice whole-wheat baguetteP.M. Snack (206 calories)1/4 cup unsalted dry-roasted almondsDinner (447 calories)1 servingRoasted Salmon with Smoky Chickpeas & Greens1-ounce slice whole-wheat baguetteDaily Totals:1,493 calories, 78g protein, 148g carbohydrates, 30g fiber, 69g fat, 1,599mg sodiumTo make it 2,000 calories:Increase to 3 Tbsp. peanut butter at A.M. snack and 2 slices baguette at lunch, and add 1 cup nonfat plain Greek yogurt and 1 cup raspberries to breakfast.Day 4Breakfast (310 calories)1 cup nonfat plain Greek yogurt1/4 cup raspberries3 Tbsp. chopped walnuts2 Tbsp. pomegranate seedsA.M. Snack (241 calories)1 clementine1/4 cup unsalted dry-roasted almondsLunch (376 calories)1 servingRed Lentil Soup with Saffron1-ounce slice whole-wheat baguetteP.M. Snack (189 calories)1 cup blackberries8 walnut halvesDinner (388 calories)1 servingMozzarella, Basil, & Zucchini Frittata1-ounce slice whole-wheat baguetteDaily Totals:1,504 calories, 77g protein, 150g carbohydrates, 25g fiber, 73g fat, 1,392 mg sodiumTo make it 2,000 calories:Increase to 1 1/2 cups yogurt, 1 cup raspberries and 4 Tbsp. chopped walnuts at breakfast, increase to 1/2 cup almonds at A.M. snack, 1 1/2 cups blueberries at P.M. snack and 2 slices baguette at lunch.Day 5Breakfast (358 calories)1 servingAvocado & Smoked Salmon Omelet1 clementineA.M. Snack (82 calories)1/2 cup nonfat plain Greek yogurt1/4 cup raspberriesLunch (376 calories)1 servingRed Lentil Soup with Saffron1-ounce slice whole-wheat baguetteP.M. Snack (94 calories)1/4 cup blackberries6 walnut halvesDinner (599 calories)1 servingCobb Salad with Herb-Rubbed Chicken3/4 cup cooked brown riceDaily Totals:1,508 calories, 78g protein, 139g carbohydrates, 26g fiber, 74g fat, 1,583mg sodiumTo make it 2,000 calories:Increase to 2 clementines at breakfast, 1 cup yogurt and 1 cup raspberries at A.M. snack, 2 slices baguette at lunch, and 1 cup blackberries and 1/2 cup walnuts at P.M. snack.Day 6Breakfast (310 calories)1 cup nonfat plain Greek yogurt1/4 cup raspberries3 Tbsp. chopped walnuts2 Tbsp. pomegranate seedsA.M. Snack (101 calories)1 large pearLunch (456 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 medium apple1 Tbsp. natural peanut butterP.M. Snack (227 calories)1/4 cup blueberries1/4 cup unsalted dry-roasted almondsDinner (398 calories)1 servingMushroom-Cauliflower Risotto3 ounces cooked chickenDaily Totals:1,493 calories, 76g protein, 129g carbohydrates, 30g fiber, 80g fat, 1,241mg sodiumTo make it 2,000 calories:Increase to 1 1/2 cups yogurt, 1 cup raspberries and 4 Tbsp. chopped walnuts at breakfast, add 3/4 cup edamame in pods to A.M. snack, and increase to 3 Tbsp. peanut butter at lunch.Day 7Breakfast (338 calories)1 servingSpinach Smoothie2 hard-boiled eggsA.M. Snack (140 calories)1 medium orange6 walnut halvesLunch (361 calories)1 servingPesto Ravioli with Spinach & TomatoesP.M. Snack (291 calories)1 cup blueberries1/4 cup unsalted dry-roasted almondsDinner (375 calories)1 servingCrispy Cod with Charred Snow Peas & Creamy Herb Sauce2 cups mixed salad greens1 servingOlive Orange VinaigretteDaily Totals:1,505 calories, 69g protein, 135g carbohydrates, 29g fiber, 82g fat, 1,209 mg sodiumTo make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 20 walnuts at A.M. snack, add 1 large banana to lunch, and increase to 1 whole avocado at dinner.

Research shows that people with type 2 diabeteshave higher levels of inflammationin their bodies than those who don’t have diabetes. These chronic inflammatory signals can make it hard to keep your blood sugar levels stable and can contribute to complications down the road.

Eating the right balance of healthy fats, lean protein and complex carbohydrates is key to a good diabetes meal plan, but skipping added sugar and focusing on an anti-inflammatory diet may lead to even better outcomes. And while the anti-inflammatory diet might just sound like another fad, it’s actually very similar to theMediterranean diet, which is an easy (and delicious!) diet to follow.

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.

In this 7-day, no-sugar-added, anti-inflammatory meal plan, we focus onanti-inflammatory foodslike fruits, vegetables, complex carbohydrates, nuts and healthy fats while skipping refined carbohydrates, fried foods, red meat and added sugars—foods that are totally fine to enjoy, but can contribute to inflammation when we eat too much.

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.

Read More:The Top 10 Anti-Inflammatory Foods for Diabetes

Diana Chistruga

Easy Shrimp Scampi with Zucchini Noodles

Breakfast (272 calories)

A.M. Snack (139 calories)

Lunch (338 calories)

P.M. Snack (291 calories)

Dinner (455 calories)

Daily Totals:1,485 calories, 65g protein, 112g carbohydrates, 25g fiber, 92g fat, 1,659mg sodium

To make it 2,000 calories:Add 1 large pear to breakfast, increase to 6 Tbsp. almonds at P.M. snack and increase to a whole English muffin at breakfast, whole pita at lunch and a whole sweet potato at dinner.

Buffalo Chicken Cauliflower Pizza

Breakfast (310 calories)

A.M. Snack (305 calories)

Lunch (376 calories)

P.M. Snack (150 calories)

Dinner (378 calories)

Daily Totals:1,518 calories, 107g protein, 140g carbohydrates, 29g fiber, 61g fat, 1,811 mg sodium

To make it 2,000 calories:Increase to 1 1/2 cups yogurt and 1 cup raspberries at breakfast, increase to 3 Tbsp. peanut butter at A.M. snack and 1 1/2 cups edamame at P.M. snack, and add 1 large banana to lunch.

Roasted Salmon with Smoky Chickpeas & Greens

Breakfast (265 calories)

A.M. Snack (200 calories)

P.M. Snack (206 calories)

Dinner (447 calories)

Daily Totals:1,493 calories, 78g protein, 148g carbohydrates, 30g fiber, 69g fat, 1,599mg sodium

To make it 2,000 calories:Increase to 3 Tbsp. peanut butter at A.M. snack and 2 slices baguette at lunch, and add 1 cup nonfat plain Greek yogurt and 1 cup raspberries to breakfast.

Mozzarella, Basil & Zucchini Frittata

A.M. Snack (241 calories)

P.M. Snack (189 calories)

Dinner (388 calories)

Daily Totals:1,504 calories, 77g protein, 150g carbohydrates, 25g fiber, 73g fat, 1,392 mg sodium

To make it 2,000 calories:Increase to 1 1/2 cups yogurt, 1 cup raspberries and 4 Tbsp. chopped walnuts at breakfast, increase to 1/2 cup almonds at A.M. snack, 1 1/2 cups blueberries at P.M. snack and 2 slices baguette at lunch.

Cobb Salad with Herb-Rubbed Chicken

Breakfast (358 calories)

A.M. Snack (82 calories)

P.M. Snack (94 calories)

Dinner (599 calories)

Daily Totals:1,508 calories, 78g protein, 139g carbohydrates, 26g fiber, 74g fat, 1,583mg sodium

To make it 2,000 calories:Increase to 2 clementines at breakfast, 1 cup yogurt and 1 cup raspberries at A.M. snack, 2 slices baguette at lunch, and 1 cup blackberries and 1/2 cup walnuts at P.M. snack.

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A.M. Snack (101 calories)

Lunch (456 calories)

P.M. Snack (227 calories)

Dinner (398 calories)

Daily Totals:1,493 calories, 76g protein, 129g carbohydrates, 30g fiber, 80g fat, 1,241mg sodium

To make it 2,000 calories:Increase to 1 1/2 cups yogurt, 1 cup raspberries and 4 Tbsp. chopped walnuts at breakfast, add 3/4 cup edamame in pods to A.M. snack, and increase to 3 Tbsp. peanut butter at lunch.

Crispy Cod with Charred Snow Peas & Creamy Herb Sauce

Breakfast (338 calories)

A.M. Snack (140 calories)

Lunch (361 calories)

Dinner (375 calories)

Daily Totals:1,505 calories, 69g protein, 135g carbohydrates, 29g fiber, 82g fat, 1,209 mg sodium

To make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 20 walnuts at A.M. snack, add 1 large banana to lunch, and increase to 1 whole avocado at dinner.

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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.