CloseGrowing research indicateschronic inflammationas an underlying contributor to many of the common health issues that Americans face, such as heart disease, diabetes, diminished brain health and even some cancers. In this plan, we follow Mediterranean diet principles with a special focus on foods specifically shown to helpreduce inflammation, like healthy fats, plenty of fiber and tons of produce.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 YouThough you won’t find added sugars, processed foods and refined grains, you will discover plenty of delicious and cozy comfort food dishes aimed to maximize nutrients without sacrificing flavor. Since being overweight can increase chronic inflammation, we set this plan at 1,500 calories per day, which is a level where most people willlose weight.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.The Best Foods to Eat to Fight InflammationWhat is the Anti-Inflammatory Diet?The anti-inflammatory diet is a Mediterranean diet-esque style of eating that incorporates plenty of nutrient-rich fruits and veggies and healthy fats to help reduce chronic inflammation in our bodies. It encourages an overall healthy eating pattern with a special focus on inflammation-busting foods, such as produce that is particularly high in nutrients, plus healthy fats, including nuts and seeds, olives, salmon, tuna and other fatty fish. To help lower chronic inflammation levels in the body, consider skipping or reducing your intake of added sugars and artificial sweeteners, refined grains and processed foods. In addition, try cutting back on animal products, especially high-fat dairy and red meats in excess. In addition to diet, lifestyle factors such as reducing stress, improving sleep and getting physically active can all helpreduce inflammation.10 Ways to Reduce InflammationAnti-Inflammatory Foods to Focus OnSalmon and other fatty fish (cod, sardines, anchovies, tuna)Nuts and nut butters, especially walnuts and almondsSeeds, especially chia and flaxAvocadoOlives and olive oilDark leafy green (spinach, collards, kale, chard)BerriesPomegranateCherriesBeetsCruciferous veggies (Brussels sprouts, broccoli, cauliflower, cabbage)Citrus fruitsApples, pears and other high-fiber fruitsBeans and lentilsWhole grains (quinoa, bulgur, oats, whole-wheat)How to Meal-Prep Your Week of Meals:MakeLemony Lentil Soup with Collardsto have for lunch on days 2 - 5.PrepareQuinoa & Chia Oatmeal Mixto have for breakfast throughout the week.Day 1Breakfast (339 calories)1 servingAvocado & Kale OmeletA.M. Snack (224 calories)1 large pear12 dry-roasted unsalted almondsLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (62 calories)1 cup blackberriesDinner (446 calories)1 servingPesto SalmonDaily Totals:1,501 calories, 81g protein, 90g fat, 102g carbohydrate, 32g fiber, 1,358mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 30 almonds at A.M. snack and add 1 medium orange to lunch.Day 2Breakfast (356 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water3 Tbsp. chopped walnuts¼ cup raspberriesA.M. Snack (110 calories)1 cup low-fat plain kefirLunch (390 calories)1 servingLemony Lentil Soup with Collards1 medium appleP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (439 calories)1 servingSlow-Cooker Moroccan-Spiced Chicken Stew1 servingKale Salad with Balsamic & ParmesanDaily Totals:1,501 calories, 74g protein, 71g fat, 157g carbohydrate, 31g fiber, 1,485mg sodiumTo Make it 2,000 Calories:Add 20 dried walnut halves to A.M. snack, 2 Tbsp. almond butter to the apple at lunch and 1/2 cup blueberries to P.M. snack.Dera BurresonDay 3Breakfast (356 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water3 Tbsp. chopped walnuts¼ cup raspberriesA.M. Snack (187 calories)1 cup low-fat plain Greek yogurt¼ cup blueberriesLunch (390 calories)1 servingLemony Lentil Soup with Collards1 medium appleP.M. Snack (157 calories)12 dried walnut halvesDinner (427 calories)1 servingChickpea Coconut Curry½ cup cooked brown riceDaily Totals:1,516 calories, 58g protein, 70g fat, 177g carbohydrate, 31g fiber, 1,141mg sodiumTo Make it 2,000 Calories:Increase to 30 dried walnut halves at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 4Breakfast (356 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water3 Tbsp. chopped walnuts¼ cup raspberriesA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (390 calories)1 servingLemony Lentil Soup with Collards1 medium appleP.M. Snack (172 calories)1 cup low-fat plain kefir1 medium orangeDinner (393 calories)1 servingOne-Skillet Chicken Paprikash with Mushrooms & Onions½ cup cooked quinoaDaily Totals:1,517 calories, 73g protein, 67g fat, 172g carbohydrate, 33g fiber, 1,059mg sodiumTo Make it 2,000 Calories:Add 1 medium banana to A.M. snack, 2 Tbsp. almond butter to apple at lunch and 1 servingCucumber & Avocado Saladto dinner.Day 5Breakfast (339 calories)1 servingAvocado & Kale OmeletA.M. Snack (166 calories)1 cup low-fat plain Greek yogurtLunch (390 calories)1 servingLemony Lentil Soup with Collards1 medium appleP.M. Snack (31 calories)½ cup blackberriesDinner (594 calories)1 servingEasy Shrimp Scampi with Zucchini Noodles1 servingGuacamole Chopped SaladDaily Totals:1,520 calories, 73g protein, 82g fat, 111g carbohydrate, 30g fiber, 1,796mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 20 dry-roasted unsalted almonds to P.M. snack.Will DickeyDay 6Breakfast (356 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water3 Tbsp. chopped walnuts¼ cup raspberriesA.M. Snack (187 calories)1 cup low-fat plain Greek yogurt¼ cup blueberriesLunch (327 calories)1 serving3-Ingredient Chickpeas with Kale & Sun-Dried Tomatoes1 medium orangeP.M. Snack (154 calories)20 dry-roasted unsalted almondsDinner (477 calories)1 servingSweet Potato-Black Bean TacosDaily Totals:1,500 calories, 70g protein, 64g fat, 175g carbohydrate, 43g fiber, 825mg sodiumTo Make it 2,000 Calories:Add 22 dried walnut halves to A.M. snack, increase to 1/3 cup dry-roasted almonds at P.M. snack and add 1/4 cup guacamole to dinner.Jason DonnellyDay 7Breakfast (339 calories)1 servingAvocado & Kale OmeletA.M. Snack (150 calories)1 medium apple½ cup low-fat plain kefirLunch (327 calories)1 serving3-Ingredient Chickpeas with Kale & Sun-Dried Tomatoes1 medium orangeP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (466 calories)1 servingChopped Power Salad with ChickenDaily Totals:1,489 calories, 96g protein, 76g fat, 113g carbohydrate, 31g fiber, 1,237mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 2 Tbsp. almond butter to apple at A.M. snack.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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Growing research indicateschronic inflammationas an underlying contributor to many of the common health issues that Americans face, such as heart disease, diabetes, diminished brain health and even some cancers. In this plan, we follow Mediterranean diet principles with a special focus on foods specifically shown to helpreduce inflammation, like healthy fats, plenty of fiber and tons of produce.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 YouThough you won’t find added sugars, processed foods and refined grains, you will discover plenty of delicious and cozy comfort food dishes aimed to maximize nutrients without sacrificing flavor. Since being overweight can increase chronic inflammation, we set this plan at 1,500 calories per day, which is a level where most people willlose weight.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.The Best Foods to Eat to Fight InflammationWhat is the Anti-Inflammatory Diet?The anti-inflammatory diet is a Mediterranean diet-esque style of eating that incorporates plenty of nutrient-rich fruits and veggies and healthy fats to help reduce chronic inflammation in our bodies. It encourages an overall healthy eating pattern with a special focus on inflammation-busting foods, such as produce that is particularly high in nutrients, plus healthy fats, including nuts and seeds, olives, salmon, tuna and other fatty fish. To help lower chronic inflammation levels in the body, consider skipping or reducing your intake of added sugars and artificial sweeteners, refined grains and processed foods. In addition, try cutting back on animal products, especially high-fat dairy and red meats in excess. In addition to diet, lifestyle factors such as reducing stress, improving sleep and getting physically active can all helpreduce inflammation.10 Ways to Reduce InflammationAnti-Inflammatory Foods to Focus OnSalmon and other fatty fish (cod, sardines, anchovies, tuna)Nuts and nut butters, especially walnuts and almondsSeeds, especially chia and flaxAvocadoOlives and olive oilDark leafy green (spinach, collards, kale, chard)BerriesPomegranateCherriesBeetsCruciferous veggies (Brussels sprouts, broccoli, cauliflower, cabbage)Citrus fruitsApples, pears and other high-fiber fruitsBeans and lentilsWhole grains (quinoa, bulgur, oats, whole-wheat)How to Meal-Prep Your Week of Meals:MakeLemony Lentil Soup with Collardsto have for lunch on days 2 - 5.PrepareQuinoa & Chia Oatmeal Mixto have for breakfast throughout the week.Day 1Breakfast (339 calories)1 servingAvocado & Kale OmeletA.M. Snack (224 calories)1 large pear12 dry-roasted unsalted almondsLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (62 calories)1 cup blackberriesDinner (446 calories)1 servingPesto SalmonDaily Totals:1,501 calories, 81g protein, 90g fat, 102g carbohydrate, 32g fiber, 1,358mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 30 almonds at A.M. snack and add 1 medium orange to lunch.Day 2Breakfast (356 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water3 Tbsp. chopped walnuts¼ cup raspberriesA.M. Snack (110 calories)1 cup low-fat plain kefirLunch (390 calories)1 servingLemony Lentil Soup with Collards1 medium appleP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (439 calories)1 servingSlow-Cooker Moroccan-Spiced Chicken Stew1 servingKale Salad with Balsamic & ParmesanDaily Totals:1,501 calories, 74g protein, 71g fat, 157g carbohydrate, 31g fiber, 1,485mg sodiumTo Make it 2,000 Calories:Add 20 dried walnut halves to A.M. snack, 2 Tbsp. almond butter to the apple at lunch and 1/2 cup blueberries to P.M. snack.Dera BurresonDay 3Breakfast (356 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water3 Tbsp. chopped walnuts¼ cup raspberriesA.M. Snack (187 calories)1 cup low-fat plain Greek yogurt¼ cup blueberriesLunch (390 calories)1 servingLemony Lentil Soup with Collards1 medium appleP.M. Snack (157 calories)12 dried walnut halvesDinner (427 calories)1 servingChickpea Coconut Curry½ cup cooked brown riceDaily Totals:1,516 calories, 58g protein, 70g fat, 177g carbohydrate, 31g fiber, 1,141mg sodiumTo Make it 2,000 Calories:Increase to 30 dried walnut halves at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 4Breakfast (356 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water3 Tbsp. chopped walnuts¼ cup raspberriesA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (390 calories)1 servingLemony Lentil Soup with Collards1 medium appleP.M. Snack (172 calories)1 cup low-fat plain kefir1 medium orangeDinner (393 calories)1 servingOne-Skillet Chicken Paprikash with Mushrooms & Onions½ cup cooked quinoaDaily Totals:1,517 calories, 73g protein, 67g fat, 172g carbohydrate, 33g fiber, 1,059mg sodiumTo Make it 2,000 Calories:Add 1 medium banana to A.M. snack, 2 Tbsp. almond butter to apple at lunch and 1 servingCucumber & Avocado Saladto dinner.Day 5Breakfast (339 calories)1 servingAvocado & Kale OmeletA.M. Snack (166 calories)1 cup low-fat plain Greek yogurtLunch (390 calories)1 servingLemony Lentil Soup with Collards1 medium appleP.M. Snack (31 calories)½ cup blackberriesDinner (594 calories)1 servingEasy Shrimp Scampi with Zucchini Noodles1 servingGuacamole Chopped SaladDaily Totals:1,520 calories, 73g protein, 82g fat, 111g carbohydrate, 30g fiber, 1,796mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 20 dry-roasted unsalted almonds to P.M. snack.Will DickeyDay 6Breakfast (356 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water3 Tbsp. chopped walnuts¼ cup raspberriesA.M. Snack (187 calories)1 cup low-fat plain Greek yogurt¼ cup blueberriesLunch (327 calories)1 serving3-Ingredient Chickpeas with Kale & Sun-Dried Tomatoes1 medium orangeP.M. Snack (154 calories)20 dry-roasted unsalted almondsDinner (477 calories)1 servingSweet Potato-Black Bean TacosDaily Totals:1,500 calories, 70g protein, 64g fat, 175g carbohydrate, 43g fiber, 825mg sodiumTo Make it 2,000 Calories:Add 22 dried walnut halves to A.M. snack, increase to 1/3 cup dry-roasted almonds at P.M. snack and add 1/4 cup guacamole to dinner.Jason DonnellyDay 7Breakfast (339 calories)1 servingAvocado & Kale OmeletA.M. Snack (150 calories)1 medium apple½ cup low-fat plain kefirLunch (327 calories)1 serving3-Ingredient Chickpeas with Kale & Sun-Dried Tomatoes1 medium orangeP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (466 calories)1 servingChopped Power Salad with ChickenDaily Totals:1,489 calories, 96g protein, 76g fat, 113g carbohydrate, 31g fiber, 1,237mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 2 Tbsp. almond butter to apple at A.M. snack.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.
Growing research indicateschronic inflammationas an underlying contributor to many of the common health issues that Americans face, such as heart disease, diabetes, diminished brain health and even some cancers. In this plan, we follow Mediterranean diet principles with a special focus on foods specifically shown to helpreduce inflammation, like healthy fats, plenty of fiber and tons of produce.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 YouThough you won’t find added sugars, processed foods and refined grains, you will discover plenty of delicious and cozy comfort food dishes aimed to maximize nutrients without sacrificing flavor. Since being overweight can increase chronic inflammation, we set this plan at 1,500 calories per day, which is a level where most people willlose weight.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.The Best Foods to Eat to Fight InflammationWhat is the Anti-Inflammatory Diet?The anti-inflammatory diet is a Mediterranean diet-esque style of eating that incorporates plenty of nutrient-rich fruits and veggies and healthy fats to help reduce chronic inflammation in our bodies. It encourages an overall healthy eating pattern with a special focus on inflammation-busting foods, such as produce that is particularly high in nutrients, plus healthy fats, including nuts and seeds, olives, salmon, tuna and other fatty fish. To help lower chronic inflammation levels in the body, consider skipping or reducing your intake of added sugars and artificial sweeteners, refined grains and processed foods. In addition, try cutting back on animal products, especially high-fat dairy and red meats in excess. In addition to diet, lifestyle factors such as reducing stress, improving sleep and getting physically active can all helpreduce inflammation.10 Ways to Reduce InflammationAnti-Inflammatory Foods to Focus OnSalmon and other fatty fish (cod, sardines, anchovies, tuna)Nuts and nut butters, especially walnuts and almondsSeeds, especially chia and flaxAvocadoOlives and olive oilDark leafy green (spinach, collards, kale, chard)BerriesPomegranateCherriesBeetsCruciferous veggies (Brussels sprouts, broccoli, cauliflower, cabbage)Citrus fruitsApples, pears and other high-fiber fruitsBeans and lentilsWhole grains (quinoa, bulgur, oats, whole-wheat)How to Meal-Prep Your Week of Meals:MakeLemony Lentil Soup with Collardsto have for lunch on days 2 - 5.PrepareQuinoa & Chia Oatmeal Mixto have for breakfast throughout the week.Day 1Breakfast (339 calories)1 servingAvocado & Kale OmeletA.M. Snack (224 calories)1 large pear12 dry-roasted unsalted almondsLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (62 calories)1 cup blackberriesDinner (446 calories)1 servingPesto SalmonDaily Totals:1,501 calories, 81g protein, 90g fat, 102g carbohydrate, 32g fiber, 1,358mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 30 almonds at A.M. snack and add 1 medium orange to lunch.Day 2Breakfast (356 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water3 Tbsp. chopped walnuts¼ cup raspberriesA.M. Snack (110 calories)1 cup low-fat plain kefirLunch (390 calories)1 servingLemony Lentil Soup with Collards1 medium appleP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (439 calories)1 servingSlow-Cooker Moroccan-Spiced Chicken Stew1 servingKale Salad with Balsamic & ParmesanDaily Totals:1,501 calories, 74g protein, 71g fat, 157g carbohydrate, 31g fiber, 1,485mg sodiumTo Make it 2,000 Calories:Add 20 dried walnut halves to A.M. snack, 2 Tbsp. almond butter to the apple at lunch and 1/2 cup blueberries to P.M. snack.Dera BurresonDay 3Breakfast (356 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water3 Tbsp. chopped walnuts¼ cup raspberriesA.M. Snack (187 calories)1 cup low-fat plain Greek yogurt¼ cup blueberriesLunch (390 calories)1 servingLemony Lentil Soup with Collards1 medium appleP.M. Snack (157 calories)12 dried walnut halvesDinner (427 calories)1 servingChickpea Coconut Curry½ cup cooked brown riceDaily Totals:1,516 calories, 58g protein, 70g fat, 177g carbohydrate, 31g fiber, 1,141mg sodiumTo Make it 2,000 Calories:Increase to 30 dried walnut halves at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 4Breakfast (356 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water3 Tbsp. chopped walnuts¼ cup raspberriesA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (390 calories)1 servingLemony Lentil Soup with Collards1 medium appleP.M. Snack (172 calories)1 cup low-fat plain kefir1 medium orangeDinner (393 calories)1 servingOne-Skillet Chicken Paprikash with Mushrooms & Onions½ cup cooked quinoaDaily Totals:1,517 calories, 73g protein, 67g fat, 172g carbohydrate, 33g fiber, 1,059mg sodiumTo Make it 2,000 Calories:Add 1 medium banana to A.M. snack, 2 Tbsp. almond butter to apple at lunch and 1 servingCucumber & Avocado Saladto dinner.Day 5Breakfast (339 calories)1 servingAvocado & Kale OmeletA.M. Snack (166 calories)1 cup low-fat plain Greek yogurtLunch (390 calories)1 servingLemony Lentil Soup with Collards1 medium appleP.M. Snack (31 calories)½ cup blackberriesDinner (594 calories)1 servingEasy Shrimp Scampi with Zucchini Noodles1 servingGuacamole Chopped SaladDaily Totals:1,520 calories, 73g protein, 82g fat, 111g carbohydrate, 30g fiber, 1,796mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 20 dry-roasted unsalted almonds to P.M. snack.Will DickeyDay 6Breakfast (356 calories)1 servingQuinoa & Chia Oatmeal Mix, prepared with water3 Tbsp. chopped walnuts¼ cup raspberriesA.M. Snack (187 calories)1 cup low-fat plain Greek yogurt¼ cup blueberriesLunch (327 calories)1 serving3-Ingredient Chickpeas with Kale & Sun-Dried Tomatoes1 medium orangeP.M. Snack (154 calories)20 dry-roasted unsalted almondsDinner (477 calories)1 servingSweet Potato-Black Bean TacosDaily Totals:1,500 calories, 70g protein, 64g fat, 175g carbohydrate, 43g fiber, 825mg sodiumTo Make it 2,000 Calories:Add 22 dried walnut halves to A.M. snack, increase to 1/3 cup dry-roasted almonds at P.M. snack and add 1/4 cup guacamole to dinner.Jason DonnellyDay 7Breakfast (339 calories)1 servingAvocado & Kale OmeletA.M. Snack (150 calories)1 medium apple½ cup low-fat plain kefirLunch (327 calories)1 serving3-Ingredient Chickpeas with Kale & Sun-Dried Tomatoes1 medium orangeP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (466 calories)1 servingChopped Power Salad with ChickenDaily Totals:1,489 calories, 96g protein, 76g fat, 113g carbohydrate, 31g fiber, 1,237mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 2 Tbsp. almond butter to apple at A.M. snack.
Growing research indicateschronic inflammationas an underlying contributor to many of the common health issues that Americans face, such as heart disease, diabetes, diminished brain health and even some cancers. In this plan, we follow Mediterranean diet principles with a special focus on foods specifically shown to helpreduce inflammation, like healthy fats, plenty of fiber and tons of produce.
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.
Why This Meal Plan Is Great for You
Though you won’t find added sugars, processed foods and refined grains, you will discover plenty of delicious and cozy comfort food dishes aimed to maximize nutrients without sacrificing flavor. Since being overweight can increase chronic inflammation, we set this plan at 1,500 calories per day, which is a level where most people willlose weight.
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.
Frequently Asked Questions
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
The Best Foods to Eat to Fight Inflammation
What is the Anti-Inflammatory Diet?
The anti-inflammatory diet is a Mediterranean diet-esque style of eating that incorporates plenty of nutrient-rich fruits and veggies and healthy fats to help reduce chronic inflammation in our bodies. It encourages an overall healthy eating pattern with a special focus on inflammation-busting foods, such as produce that is particularly high in nutrients, plus healthy fats, including nuts and seeds, olives, salmon, tuna and other fatty fish. To help lower chronic inflammation levels in the body, consider skipping or reducing your intake of added sugars and artificial sweeteners, refined grains and processed foods. In addition, try cutting back on animal products, especially high-fat dairy and red meats in excess. In addition to diet, lifestyle factors such as reducing stress, improving sleep and getting physically active can all helpreduce inflammation.
10 Ways to Reduce Inflammation
Anti-Inflammatory Foods to Focus On
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (339 calories)
A.M. Snack (224 calories)
Lunch (430 calories)
P.M. Snack (62 calories)
Dinner (446 calories)
Daily Totals:1,501 calories, 81g protein, 90g fat, 102g carbohydrate, 32g fiber, 1,358mg sodium
To Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 30 almonds at A.M. snack and add 1 medium orange to lunch.
Day 2
Breakfast (356 calories)
A.M. Snack (110 calories)
Lunch (390 calories)
P.M. Snack (206 calories)
Dinner (439 calories)
Daily Totals:1,501 calories, 74g protein, 71g fat, 157g carbohydrate, 31g fiber, 1,485mg sodium
To Make it 2,000 Calories:Add 20 dried walnut halves to A.M. snack, 2 Tbsp. almond butter to the apple at lunch and 1/2 cup blueberries to P.M. snack.
Dera Burreson
Day 3
A.M. Snack (187 calories)
P.M. Snack (157 calories)
Dinner (427 calories)
Daily Totals:1,516 calories, 58g protein, 70g fat, 177g carbohydrate, 31g fiber, 1,141mg sodium
To Make it 2,000 Calories:Increase to 30 dried walnut halves at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Day 4
A.M. Snack (206 calories)
P.M. Snack (172 calories)
Dinner (393 calories)
Daily Totals:1,517 calories, 73g protein, 67g fat, 172g carbohydrate, 33g fiber, 1,059mg sodium
To Make it 2,000 Calories:Add 1 medium banana to A.M. snack, 2 Tbsp. almond butter to apple at lunch and 1 servingCucumber & Avocado Saladto dinner.
Day 5
A.M. Snack (166 calories)
P.M. Snack (31 calories)
Dinner (594 calories)
Daily Totals:1,520 calories, 73g protein, 82g fat, 111g carbohydrate, 30g fiber, 1,796mg sodium
To Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 20 dry-roasted unsalted almonds to P.M. snack.
Will Dickey
Day 6
Lunch (327 calories)
P.M. Snack (154 calories)
Dinner (477 calories)
Daily Totals:1,500 calories, 70g protein, 64g fat, 175g carbohydrate, 43g fiber, 825mg sodium
To Make it 2,000 Calories:Add 22 dried walnut halves to A.M. snack, increase to 1/3 cup dry-roasted almonds at P.M. snack and add 1/4 cup guacamole to dinner.
Jason Donnelly
Day 7
A.M. Snack (150 calories)
Dinner (466 calories)
Daily Totals:1,489 calories, 96g protein, 76g fat, 113g carbohydrate, 31g fiber, 1,237mg sodium
To Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 2 Tbsp. almond butter to apple at A.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.
