In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsSugar and InflammationFoods to Focus OnHow to Meal-Prep Your WeekDay 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
Sugar and Inflammation
Foods to Focus On
How to Meal-Prep Your Week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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EatingWell
If you have weight-loss goals, you may be surprised to hear that it’s a bit more complicated than simple math. While calories in/calories out has long been touted as the simple weight-loss solution, we know that factors like chronic inflammation,lack of sleep, genetics, stress and hormones can impact body weight maintenance.
Even more so, chronic inflammation can make losing weight more difficult. Excessive weight can increase chronic inflammation and lead to leptin andinsulin resistance, two conditions that make losing weight more difficult. So, if you want to lose weight, aiming to decrease chronic inflammation is a great place to start.Reducing stress, improving diet quality, eating more anti-inflammatory foods, exercising regularly and prioritizing sleep quality are all great steps to take to tame inflammation.
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.
Additionally, though calories are not the only factor influencing body weight, aiming to decrease calories while filling up on plenty of protein and fiber can helpassist weight-loss efforts. 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.As with all meal plans, this serves as a framework for a nutritious, anti-inflammatory eating plan. Feel free toswap a recipe, choose a different snack or make any changes that better fit your routine.
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.
Does Inflammation Cause Weight Gain? Here’s What a Dietitian Says
Is Fiber Good for Weight Loss?
Does Sugar Increase Inflammation?
In this plan, we skipadded sugars, which are added during processing to sweeten foods. Research has shown that excess added sugar intakemay increase chronic inflammation.Additionally, most Americans consume more added sugar than they realize, with an average daily consumption of 17 teaspoons (68 grams).To put this into perspective, the American Heart Association recommends limiting added sugar intake to 6 teaspoons (24 grams) per day for women and 9 teaspoons (36 grams) per day for men.
However, we kept foods with naturally occurring sugars, such as fruit, vegetables and unsweetened dairy, which provide other nutrients such as minerals, vitamins and fiber. Additionally, you’ll find a week of delicious meals and snacks that includeanti-inflammatory ingredientslike beets, nuts, fish, avocado, dark leafy greens and berries.
What Happens to Your Body When You Cut Out Sugar
Anti-Inflammatory Foods to Focus On
How to Meal-Prep Your Week of Meals
Breakfast (382 calories)
A.M. Snack (42 calories)
Lunch (463 calories)
P.M. Snack (55 calories)
Dinner (567 calories)
Daily Totals:1,509 calories, 89g fat, 71g protein, 119g carbohydrate, 28g fiber, 1,977mg sodium
Make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and add ¼ cup unsalted dry-roasted pistachios to P.M. snack.
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
Breakfast (330 calories)
A.M. Snack (173 calories)
Lunch (378 calories)
P.M. Snack (131 calories)
Dinner (489 calories)
Daily Totals:1,501 calories, 64g fat, 71g protein, 177g carbohydrate, 32g fiber, 1,180mg sodium
Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 servingMassaged Kale Saladto dinner.
Breakfast (337 calories)
A.M. Snack (306 calories)
P.M. Snack (62 calories)
Dinner (411 calories)
Daily Totals:1,494 calories, 71g fat, 93g protein, 128g carbohydrate, 28g fiber, 1,440mg sodium
Make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter to breakfast, 1 medium banana to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
A.M. Snack (152 calories)
P.M. Snack (146 calories)
Dinner (514 calories)
Daily Totals:1,520 calories, 57g fat, 96g protein, 165g carbohydrate, 29g fiber, 1,524mg sodium
A.M. Snack (206 calories)
P.M. Snack (212 calories)
Dinner (383 calories)
Meal-Prep Tip:Reserve 2 servingsVegan Lentil Soupto have for lunch on Days 6 and 7.
Daily Totals:1,517 calories, 77g fat, 84g protein, 133g carbohydrate, 32g fiber, 1,635mg sodium
Make it 2,000 calories:Increase to 3 Tbsp. chopped pecans at breakfast, add 1 large pear to A.M. snack and 1 medium banana to lunch plus add 1 servingApples with Cinnamon Almond Butteras an evening snack .
Ali Redmond
A.M. Snack (145 calories)
Lunch (334 calories)
P.M. Snack (219 calories)
Dinner (471 calories)
Daily Totals:1,499 calories, 54g fat, 83g protein, 185g carbohydrate, 30g fiber, 1,363mg sodium
Make it 2,000 calories:Add 1 slice sprouted-wheat bread with 1 slice almond butter to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 large pear to P.M. snack.
Dinner (511 calories)
Daily Totals:1,505 calories, 58g fat, 76g protein, 177g carbohydrate, 32g fiber, 1,804 mg sodium
Make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and ¼ cup unsalted dry-roasted pistachios to P.M. snack.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Ma X, Nan F, Liang H, et al.Excessive intake of sugar: An accomplice of inflammation.Frontiers in Immunology. 2022;13. doi:10.3389/fimmu.2022.988481Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.How much sugar is too much?
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.Ma X, Nan F, Liang H, et al.Excessive intake of sugar: An accomplice of inflammation.Frontiers in Immunology. 2022;13. doi:10.3389/fimmu.2022.988481Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.How much sugar is too much?
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.Ma X, Nan F, Liang H, et al.Excessive intake of sugar: An accomplice of inflammation.Frontiers in Immunology. 2022;13. doi:10.3389/fimmu.2022.988481Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.How much sugar is too much?
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Ma X, Nan F, Liang H, et al.Excessive intake of sugar: An accomplice of inflammation.Frontiers in Immunology. 2022;13. doi:10.3389/fimmu.2022.988481
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
American Heart Association.How much sugar is too much?
