In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsNo-Sugar Anti-Inflammatory Foods to Focus On:How 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

No-Sugar 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

ClosePhoto: Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine KeelyIn this 7-day plan, we map out a week of delicious anti-inflammatory meals and snacks. While we load up oninflammation-busting foods, like antioxidant-rich fruits and vegetables, salmon, avocado, whole grains, nuts and seeds, you won’t find any pro-inflammatoryadded sugars. According to 2022 research published inFrontiers in Immunology,excess intake of dietary sugar can lead to increased risk of metabolic disorders, resulting in chronic low-grade inflammation. Instead, we pump up theproteinto improve satiety and avoid those afternoon energy-slump sugar cravings. Each day provides at least 76 grams of filling protein and 28 grams of gut-healthyfiber.Though we skip added sugars, we do includenatural sugarsfound in fruit, vegetables and unsweetened dairy, like yogurt and kefir. Unlike added sugars, which are added purely for sweetness and have little nutritional value, natural sugars are found in foods that provide beneficial nutrients, like fiber, protein, vitamins and minerals.Added sugarsin our diets can add up because they’re often found in foods we wouldn’t necessarily expect, like sauces, marinades, cereals and flavored yogurts. That said, having no added sugars in this weeklong plan doesn’t mean that dessert is off the table. You’ll find naturally-sweet and nourishing foods, including ano-sugar-added dessertfor those who like an evening sweet-treat.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 YouBecause losing weight for people who are overweight can helpreduce inflammation, we set this plan at 1,500 calories a day, which will promote a healthy weight loss for many people. 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.No-Sugar Anti-Inflammatory Foods to Focus On:Fatty fish, like salmon, tuna and mackerelNuts and seedsNatural nut butters (check the ingredient list to ensure there’s no added sugar)Olive oilAvocadoBerriesCherriesPlumsLeafy greensBeetsCitrus fruitsCruciferous vegetables, like broccoli, cauliflower, cabbage and Brussels sproutsWhole grains (quinoa, bulgur, whole-wheat, brown rice, oats and more)Unsweetened dairy (yogurt, kefir)Legumes (beans, lentils)How to Meal-Prep Your Week of Meals:PreparePeanut Butter-Oat Energy Ballsto have as snacks throughout the weekMakeChopped Salad with Chickpeas, Olives & Fetato have for lunch on days 2-4CookEasy Sheet-Pan Eggs with Mushrooms & Spinachto have for breakfast on days 2, 3 and 5MakeLemon-Blueberry Nice Creamto have as dessert throughout the weekDay 1Brie PassanoBreakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (115 calories)½ cup low-fat plain Greek yogurt½ cup raspberriesLunch (414 calories)1 servingCucumber-Chicken Green Goddess Wrap1 medium orangeP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (469 calories)1 servingPan-Seared Salmon1 servingGrilled Caesar SaladDaily Totals:1,522 calories, 79g fat, 93g protein, 125g carbohydrate, 29g fiber, 1,460mg sodiumMake it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1/4 cup chopped walnuts to A.M. snack and 1 large pear to P.M. snackDay 2Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine KeelyBreakfast (335 calories)1 servingEasy Sheet-Pan Eggs with Mushrooms & Spinach1 large pearA.M. Snack (71 calories)1 servingPeanut Butter-Oat Energy BallsLunch (341 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 cup blueberriesP.M. Snack (137 calories)1 ¼ cup low-fat plain kefirDinner (530 calories)1 servingSheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoes1 servingAvocado Caprese SaladEvening Snack (98 calories)1 servingLemon-Blueberry Nice CreamDaily Totals:1,511 calories, 71g fat, 76g protein, 157g carbohydrate, 31g fiber, 1,744mg sodiumMake it 2,000 Calories:add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 3 energy balls at A.M. snack and add 1 medium apple to P.M. snackDay 3Ali RedmondBreakfast (335 calories)1 servingEasy Sheet-Pan Eggs with Mushrooms & Spinach1 large pearA.M. Snack (71 calories)1 servingPeanut Butter-Oat Energy BallsLunch (341 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 cup blueberriesP.M. Snack (284 calories)1 cup low-fat plain Greek yogurt2 Tbsp. hemp seeds8 raspberriesDinner (495 calories)1 servingBraised Black Lentil & Quinoa Bowls2 cups mixed greens1 servingBalsamic VinaigretteDaily Totals:1,525 calories, 66g fat, 76g protein, 166g carbohydrate, 33g fiber, 1,695mg sodiumMake it 2,000 Calories:add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 3 energy balls at A.M. snack plus increase to 3 Tbsp. hemp seeds and 1/4 cup raspberries at P.M. snackDay 4Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (181 calories)1 cup low-fat plain Greek yogurt¼ cup blackberriesLunch (341 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 cup blueberriesP.M. Snack (141 calories)2 servingsPeanut Butter-Oat Energy BallsDinner (438 calories)1 servingPesto Chicken Quinoa Bowls1 servingCabbage Salad with Lemon-Garlic VinaigretteEvening Snack (98 calories)1 servingLemon-Blueberry Nice CreamMeal-Prep Tip:reserve three servingsPesto Chicken Quinoa Bowlsto have for lunch on days 5-7Daily Totals:1,516 calories, 62g fat, 82g protein, 172g carbohydrate, 30g fiber, 1,872mg sodiumMake it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1/4 cup dry-roasted unsalted almonds to A.M. snack and 1 medium apple to P.M. snackDay 5Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine KeelyBreakfast (335 calories)1 servingEasy Sheet-Pan Eggs with Mushrooms & Spinach1 large pearA.M. Snack (141 calories)2 servingsPeanut Butter-Oat Energy BallsLunch (357 calories)1 servingPesto Chicken Quinoa Bowls1 plumP.M. Snack (152 calories)1 cup cherries½ cup low-fat plain kefirDinner (529 calories)1 servingFish Taco Bowls with Green Cabbage SlawDaily Totals:1,514 calories, 68g fat, 86g protein, 153g carbohydrate, 28g fiber, 1,923mg sodiumMake it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1/4 cup dry-roasted unsalted almonds to P.M. snack and 1 servingLemon-Blueberry Nice Creamto evening snackDay 6Brie PassanoBreakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (253 calories)¾ cup blackberries¼ cup dry-roasted unsalted almondsLunch (357 calories)1 servingPesto Chicken Quinoa Bowls1 plumP.M. Snack (141 calories)2 servingsPeanut Butter-Oat Energy BallsDinner (358 calories)1 servingGrilled Pork Tenderloin with Cherries1 servingCauliflower Rice PilafEvening Snack: (98 calories)1 servingLemon-Blueberry Nice CreamDaily Totals:1,525 calories, 72g fat, 84g protein, 154g carbohydrate, 31g fiber, 1,693mg sodiumMake it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 3 energy balls at P.M. snack and add 1 servingGuacamole Chopped Saladto dinnerDay 7Brie PassanoBreakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (200 calories)1 cup edamame, in podsLunch (357 calories)1 servingPesto Chicken Quinoa Bowls1 plumP.M. Snack (141 calories)2 servingsPeanut Butter-Oat Energy BallsDinner (362 calories)1 servingVegetarian Chopped Power Salad with Creamy Cilantro DressingEvening Snack (98 calories)1 servingLemon-Blueberry Nice CreamDaily Totals: 1,475 calories, 57g fat, 78g protein, 172g carbohydrate, 34g, fiber, 1,417mg sodiumMake it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1 large pear to A.M. snack and 1/4 cup dry-roasted unsalted almonds to P.M. snackWas 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.

Close

Photo: Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely

a recipe photo of the Fish Taco Bowls with Green Cabbage Slaw

In this 7-day plan, we map out a week of delicious anti-inflammatory meals and snacks. While we load up oninflammation-busting foods, like antioxidant-rich fruits and vegetables, salmon, avocado, whole grains, nuts and seeds, you won’t find any pro-inflammatoryadded sugars. According to 2022 research published inFrontiers in Immunology,excess intake of dietary sugar can lead to increased risk of metabolic disorders, resulting in chronic low-grade inflammation. Instead, we pump up theproteinto improve satiety and avoid those afternoon energy-slump sugar cravings. Each day provides at least 76 grams of filling protein and 28 grams of gut-healthyfiber.Though we skip added sugars, we do includenatural sugarsfound in fruit, vegetables and unsweetened dairy, like yogurt and kefir. Unlike added sugars, which are added purely for sweetness and have little nutritional value, natural sugars are found in foods that provide beneficial nutrients, like fiber, protein, vitamins and minerals.Added sugarsin our diets can add up because they’re often found in foods we wouldn’t necessarily expect, like sauces, marinades, cereals and flavored yogurts. That said, having no added sugars in this weeklong plan doesn’t mean that dessert is off the table. You’ll find naturally-sweet and nourishing foods, including ano-sugar-added dessertfor those who like an evening sweet-treat.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 YouBecause losing weight for people who are overweight can helpreduce inflammation, we set this plan at 1,500 calories a day, which will promote a healthy weight loss for many people. 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.No-Sugar Anti-Inflammatory Foods to Focus On:Fatty fish, like salmon, tuna and mackerelNuts and seedsNatural nut butters (check the ingredient list to ensure there’s no added sugar)Olive oilAvocadoBerriesCherriesPlumsLeafy greensBeetsCitrus fruitsCruciferous vegetables, like broccoli, cauliflower, cabbage and Brussels sproutsWhole grains (quinoa, bulgur, whole-wheat, brown rice, oats and more)Unsweetened dairy (yogurt, kefir)Legumes (beans, lentils)How to Meal-Prep Your Week of Meals:PreparePeanut Butter-Oat Energy Ballsto have as snacks throughout the weekMakeChopped Salad with Chickpeas, Olives & Fetato have for lunch on days 2-4CookEasy Sheet-Pan Eggs with Mushrooms & Spinachto have for breakfast on days 2, 3 and 5MakeLemon-Blueberry Nice Creamto have as dessert throughout the weekDay 1Brie PassanoBreakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (115 calories)½ cup low-fat plain Greek yogurt½ cup raspberriesLunch (414 calories)1 servingCucumber-Chicken Green Goddess Wrap1 medium orangeP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (469 calories)1 servingPan-Seared Salmon1 servingGrilled Caesar SaladDaily Totals:1,522 calories, 79g fat, 93g protein, 125g carbohydrate, 29g fiber, 1,460mg sodiumMake it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1/4 cup chopped walnuts to A.M. snack and 1 large pear to P.M. snackDay 2Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine KeelyBreakfast (335 calories)1 servingEasy Sheet-Pan Eggs with Mushrooms & Spinach1 large pearA.M. Snack (71 calories)1 servingPeanut Butter-Oat Energy BallsLunch (341 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 cup blueberriesP.M. Snack (137 calories)1 ¼ cup low-fat plain kefirDinner (530 calories)1 servingSheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoes1 servingAvocado Caprese SaladEvening Snack (98 calories)1 servingLemon-Blueberry Nice CreamDaily Totals:1,511 calories, 71g fat, 76g protein, 157g carbohydrate, 31g fiber, 1,744mg sodiumMake it 2,000 Calories:add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 3 energy balls at A.M. snack and add 1 medium apple to P.M. snackDay 3Ali RedmondBreakfast (335 calories)1 servingEasy Sheet-Pan Eggs with Mushrooms & Spinach1 large pearA.M. Snack (71 calories)1 servingPeanut Butter-Oat Energy BallsLunch (341 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 cup blueberriesP.M. Snack (284 calories)1 cup low-fat plain Greek yogurt2 Tbsp. hemp seeds8 raspberriesDinner (495 calories)1 servingBraised Black Lentil & Quinoa Bowls2 cups mixed greens1 servingBalsamic VinaigretteDaily Totals:1,525 calories, 66g fat, 76g protein, 166g carbohydrate, 33g fiber, 1,695mg sodiumMake it 2,000 Calories:add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 3 energy balls at A.M. snack plus increase to 3 Tbsp. hemp seeds and 1/4 cup raspberries at P.M. snackDay 4Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (181 calories)1 cup low-fat plain Greek yogurt¼ cup blackberriesLunch (341 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 cup blueberriesP.M. Snack (141 calories)2 servingsPeanut Butter-Oat Energy BallsDinner (438 calories)1 servingPesto Chicken Quinoa Bowls1 servingCabbage Salad with Lemon-Garlic VinaigretteEvening Snack (98 calories)1 servingLemon-Blueberry Nice CreamMeal-Prep Tip:reserve three servingsPesto Chicken Quinoa Bowlsto have for lunch on days 5-7Daily Totals:1,516 calories, 62g fat, 82g protein, 172g carbohydrate, 30g fiber, 1,872mg sodiumMake it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1/4 cup dry-roasted unsalted almonds to A.M. snack and 1 medium apple to P.M. snackDay 5Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine KeelyBreakfast (335 calories)1 servingEasy Sheet-Pan Eggs with Mushrooms & Spinach1 large pearA.M. Snack (141 calories)2 servingsPeanut Butter-Oat Energy BallsLunch (357 calories)1 servingPesto Chicken Quinoa Bowls1 plumP.M. Snack (152 calories)1 cup cherries½ cup low-fat plain kefirDinner (529 calories)1 servingFish Taco Bowls with Green Cabbage SlawDaily Totals:1,514 calories, 68g fat, 86g protein, 153g carbohydrate, 28g fiber, 1,923mg sodiumMake it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1/4 cup dry-roasted unsalted almonds to P.M. snack and 1 servingLemon-Blueberry Nice Creamto evening snackDay 6Brie PassanoBreakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (253 calories)¾ cup blackberries¼ cup dry-roasted unsalted almondsLunch (357 calories)1 servingPesto Chicken Quinoa Bowls1 plumP.M. Snack (141 calories)2 servingsPeanut Butter-Oat Energy BallsDinner (358 calories)1 servingGrilled Pork Tenderloin with Cherries1 servingCauliflower Rice PilafEvening Snack: (98 calories)1 servingLemon-Blueberry Nice CreamDaily Totals:1,525 calories, 72g fat, 84g protein, 154g carbohydrate, 31g fiber, 1,693mg sodiumMake it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 3 energy balls at P.M. snack and add 1 servingGuacamole Chopped Saladto dinnerDay 7Brie PassanoBreakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (200 calories)1 cup edamame, in podsLunch (357 calories)1 servingPesto Chicken Quinoa Bowls1 plumP.M. Snack (141 calories)2 servingsPeanut Butter-Oat Energy BallsDinner (362 calories)1 servingVegetarian Chopped Power Salad with Creamy Cilantro DressingEvening Snack (98 calories)1 servingLemon-Blueberry Nice CreamDaily Totals: 1,475 calories, 57g fat, 78g protein, 172g carbohydrate, 34g, fiber, 1,417mg sodiumMake it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1 large pear to A.M. snack and 1/4 cup dry-roasted unsalted almonds to P.M. snackWas 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 7-day plan, we map out a week of delicious anti-inflammatory meals and snacks. While we load up oninflammation-busting foods, like antioxidant-rich fruits and vegetables, salmon, avocado, whole grains, nuts and seeds, you won’t find any pro-inflammatoryadded sugars. According to 2022 research published inFrontiers in Immunology,excess intake of dietary sugar can lead to increased risk of metabolic disorders, resulting in chronic low-grade inflammation. Instead, we pump up theproteinto improve satiety and avoid those afternoon energy-slump sugar cravings. Each day provides at least 76 grams of filling protein and 28 grams of gut-healthyfiber.Though we skip added sugars, we do includenatural sugarsfound in fruit, vegetables and unsweetened dairy, like yogurt and kefir. Unlike added sugars, which are added purely for sweetness and have little nutritional value, natural sugars are found in foods that provide beneficial nutrients, like fiber, protein, vitamins and minerals.Added sugarsin our diets can add up because they’re often found in foods we wouldn’t necessarily expect, like sauces, marinades, cereals and flavored yogurts. That said, having no added sugars in this weeklong plan doesn’t mean that dessert is off the table. You’ll find naturally-sweet and nourishing foods, including ano-sugar-added dessertfor those who like an evening sweet-treat.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 YouBecause losing weight for people who are overweight can helpreduce inflammation, we set this plan at 1,500 calories a day, which will promote a healthy weight loss for many people. 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.No-Sugar Anti-Inflammatory Foods to Focus On:Fatty fish, like salmon, tuna and mackerelNuts and seedsNatural nut butters (check the ingredient list to ensure there’s no added sugar)Olive oilAvocadoBerriesCherriesPlumsLeafy greensBeetsCitrus fruitsCruciferous vegetables, like broccoli, cauliflower, cabbage and Brussels sproutsWhole grains (quinoa, bulgur, whole-wheat, brown rice, oats and more)Unsweetened dairy (yogurt, kefir)Legumes (beans, lentils)How to Meal-Prep Your Week of Meals:PreparePeanut Butter-Oat Energy Ballsto have as snacks throughout the weekMakeChopped Salad with Chickpeas, Olives & Fetato have for lunch on days 2-4CookEasy Sheet-Pan Eggs with Mushrooms & Spinachto have for breakfast on days 2, 3 and 5MakeLemon-Blueberry Nice Creamto have as dessert throughout the weekDay 1Brie PassanoBreakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (115 calories)½ cup low-fat plain Greek yogurt½ cup raspberriesLunch (414 calories)1 servingCucumber-Chicken Green Goddess Wrap1 medium orangeP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (469 calories)1 servingPan-Seared Salmon1 servingGrilled Caesar SaladDaily Totals:1,522 calories, 79g fat, 93g protein, 125g carbohydrate, 29g fiber, 1,460mg sodiumMake it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1/4 cup chopped walnuts to A.M. snack and 1 large pear to P.M. snackDay 2Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine KeelyBreakfast (335 calories)1 servingEasy Sheet-Pan Eggs with Mushrooms & Spinach1 large pearA.M. Snack (71 calories)1 servingPeanut Butter-Oat Energy BallsLunch (341 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 cup blueberriesP.M. Snack (137 calories)1 ¼ cup low-fat plain kefirDinner (530 calories)1 servingSheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoes1 servingAvocado Caprese SaladEvening Snack (98 calories)1 servingLemon-Blueberry Nice CreamDaily Totals:1,511 calories, 71g fat, 76g protein, 157g carbohydrate, 31g fiber, 1,744mg sodiumMake it 2,000 Calories:add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 3 energy balls at A.M. snack and add 1 medium apple to P.M. snackDay 3Ali RedmondBreakfast (335 calories)1 servingEasy Sheet-Pan Eggs with Mushrooms & Spinach1 large pearA.M. Snack (71 calories)1 servingPeanut Butter-Oat Energy BallsLunch (341 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 cup blueberriesP.M. Snack (284 calories)1 cup low-fat plain Greek yogurt2 Tbsp. hemp seeds8 raspberriesDinner (495 calories)1 servingBraised Black Lentil & Quinoa Bowls2 cups mixed greens1 servingBalsamic VinaigretteDaily Totals:1,525 calories, 66g fat, 76g protein, 166g carbohydrate, 33g fiber, 1,695mg sodiumMake it 2,000 Calories:add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 3 energy balls at A.M. snack plus increase to 3 Tbsp. hemp seeds and 1/4 cup raspberries at P.M. snackDay 4Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (181 calories)1 cup low-fat plain Greek yogurt¼ cup blackberriesLunch (341 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 cup blueberriesP.M. Snack (141 calories)2 servingsPeanut Butter-Oat Energy BallsDinner (438 calories)1 servingPesto Chicken Quinoa Bowls1 servingCabbage Salad with Lemon-Garlic VinaigretteEvening Snack (98 calories)1 servingLemon-Blueberry Nice CreamMeal-Prep Tip:reserve three servingsPesto Chicken Quinoa Bowlsto have for lunch on days 5-7Daily Totals:1,516 calories, 62g fat, 82g protein, 172g carbohydrate, 30g fiber, 1,872mg sodiumMake it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1/4 cup dry-roasted unsalted almonds to A.M. snack and 1 medium apple to P.M. snackDay 5Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine KeelyBreakfast (335 calories)1 servingEasy Sheet-Pan Eggs with Mushrooms & Spinach1 large pearA.M. Snack (141 calories)2 servingsPeanut Butter-Oat Energy BallsLunch (357 calories)1 servingPesto Chicken Quinoa Bowls1 plumP.M. Snack (152 calories)1 cup cherries½ cup low-fat plain kefirDinner (529 calories)1 servingFish Taco Bowls with Green Cabbage SlawDaily Totals:1,514 calories, 68g fat, 86g protein, 153g carbohydrate, 28g fiber, 1,923mg sodiumMake it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1/4 cup dry-roasted unsalted almonds to P.M. snack and 1 servingLemon-Blueberry Nice Creamto evening snackDay 6Brie PassanoBreakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (253 calories)¾ cup blackberries¼ cup dry-roasted unsalted almondsLunch (357 calories)1 servingPesto Chicken Quinoa Bowls1 plumP.M. Snack (141 calories)2 servingsPeanut Butter-Oat Energy BallsDinner (358 calories)1 servingGrilled Pork Tenderloin with Cherries1 servingCauliflower Rice PilafEvening Snack: (98 calories)1 servingLemon-Blueberry Nice CreamDaily Totals:1,525 calories, 72g fat, 84g protein, 154g carbohydrate, 31g fiber, 1,693mg sodiumMake it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 3 energy balls at P.M. snack and add 1 servingGuacamole Chopped Saladto dinnerDay 7Brie PassanoBreakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (200 calories)1 cup edamame, in podsLunch (357 calories)1 servingPesto Chicken Quinoa Bowls1 plumP.M. Snack (141 calories)2 servingsPeanut Butter-Oat Energy BallsDinner (362 calories)1 servingVegetarian Chopped Power Salad with Creamy Cilantro DressingEvening Snack (98 calories)1 servingLemon-Blueberry Nice CreamDaily Totals: 1,475 calories, 57g fat, 78g protein, 172g carbohydrate, 34g, fiber, 1,417mg sodiumMake it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1 large pear to A.M. snack and 1/4 cup dry-roasted unsalted almonds to P.M. snack

In this 7-day plan, we map out a week of delicious anti-inflammatory meals and snacks. While we load up oninflammation-busting foods, like antioxidant-rich fruits and vegetables, salmon, avocado, whole grains, nuts and seeds, you won’t find any pro-inflammatoryadded sugars. According to 2022 research published inFrontiers in Immunology,excess intake of dietary sugar can lead to increased risk of metabolic disorders, resulting in chronic low-grade inflammation. Instead, we pump up theproteinto improve satiety and avoid those afternoon energy-slump sugar cravings. Each day provides at least 76 grams of filling protein and 28 grams of gut-healthyfiber.

Though we skip added sugars, we do includenatural sugarsfound in fruit, vegetables and unsweetened dairy, like yogurt and kefir. Unlike added sugars, which are added purely for sweetness and have little nutritional value, natural sugars are found in foods that provide beneficial nutrients, like fiber, protein, vitamins and minerals.Added sugarsin our diets can add up because they’re often found in foods we wouldn’t necessarily expect, like sauces, marinades, cereals and flavored yogurts. That said, having no added sugars in this weeklong plan doesn’t mean that dessert is off the table. You’ll find naturally-sweet and nourishing foods, including ano-sugar-added dessertfor those who like an evening sweet-treat.

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.

Because losing weight for people who are overweight can helpreduce inflammation, we set this plan at 1,500 calories a day, which will promote a healthy weight loss for many people. 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.

Brie Passano

green goddess wrap

Breakfast (318 calories)

A.M. Snack (115 calories)

Lunch (414 calories)

P.M. Snack (206 calories)

Dinner (469 calories)

Daily Totals:1,522 calories, 79g fat, 93g protein, 125g carbohydrate, 29g fiber, 1,460mg sodium

Make it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1/4 cup chopped walnuts to A.M. snack and 1 large pear to P.M. snack

Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely

Avocado Caprese Salad

Breakfast (335 calories)

A.M. Snack (71 calories)

Lunch (341 calories)

P.M. Snack (137 calories)

Dinner (530 calories)

Evening Snack (98 calories)

Daily Totals:1,511 calories, 71g fat, 76g protein, 157g carbohydrate, 31g fiber, 1,744mg sodium

Make it 2,000 Calories:add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 3 energy balls at A.M. snack and add 1 medium apple to P.M. snack

Ali Redmond

a recipe photo of the Braised Black Lentil Bowls served in a bowl and topped with sour cream and chives

P.M. Snack (284 calories)

Dinner (495 calories)

Daily Totals:1,525 calories, 66g fat, 76g protein, 166g carbohydrate, 33g fiber, 1,695mg sodium

Make it 2,000 Calories:add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 3 energy balls at A.M. snack plus increase to 3 Tbsp. hemp seeds and 1/4 cup raspberries at P.M. snack

Pesto Chicken Quinoa Bowls

A.M. Snack (181 calories)

P.M. Snack (141 calories)

Dinner (438 calories)

Meal-Prep Tip:reserve three servingsPesto Chicken Quinoa Bowlsto have for lunch on days 5-7

Daily Totals:1,516 calories, 62g fat, 82g protein, 172g carbohydrate, 30g fiber, 1,872mg sodium

Make it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1/4 cup dry-roasted unsalted almonds to A.M. snack and 1 medium apple to P.M. snack

Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely

A.M. Snack (141 calories)

Lunch (357 calories)

P.M. Snack (152 calories)

Dinner (529 calories)

Daily Totals:1,514 calories, 68g fat, 86g protein, 153g carbohydrate, 28g fiber, 1,923mg sodium

Make it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1/4 cup dry-roasted unsalted almonds to P.M. snack and 1 servingLemon-Blueberry Nice Creamto evening snack

lemon blueberry ice cream

A.M. Snack (253 calories)

Dinner (358 calories)

Evening Snack: (98 calories)

Daily Totals:1,525 calories, 72g fat, 84g protein, 154g carbohydrate, 31g fiber, 1,693mg sodium

Make it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 3 energy balls at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner

Vegetarian Chopped Power Salad with Creamy Cilantro Dressing

A.M. Snack (200 calories)

Dinner (362 calories)

Daily Totals: 1,475 calories, 57g fat, 78g protein, 172g carbohydrate, 34g, fiber, 1,417mg sodium

Make it 2,000 Calories:add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1 large pear to A.M. snack and 1/4 cup dry-roasted unsalted almonds 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.

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.