DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Blueberry-Avocado Smoothie
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Lunch: Avocado Tuna Sandwich
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Dinner: Salmon Salad w/ Crispy White Beans
Breakfast: Spinach Omelet + Orange
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Lunch: Curried Butter Beans
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Dinner: Roasted Squash & Kale Salad
Breakfast: Cottage Cheese Protein Bowl
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Lunch: Curried Butter Beans
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Dinner: Chicken Hummus Bowls
Breakfast: Cottage Cheese Protein Bowl
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Lunch: Curried Butter Beans
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Dinner: Pesto Tuna Noodle Casserole
Breakfast: Spinach Omelet + Orange
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Lunch: Curried Butter Beans
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Dinner: Veggie & Black Bean Tacos
Breakfast: Cottage Cheese Protein Bowl
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Lunch: Avocado Tuna Sandwich
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Dinner: Garlicky Shrimp & Broccoli
Breakfast: Blueberry-Avocado Smoothie
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Lunch: Greek Salad with Edamame
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Dinner: White Bean & Spinach Skillet
DAILY TOTALS
Calories: 1,810 Fat: 87g Protein: 75g Carb: 192g Fiber: 41g Sodium: 1,418mg
Calories: 1,789 Fat: 82g Protein: 90g Carb: 192g Fiber: 48g Sodium: 1,210mg
Calories: 1,782 Fat: 87g Protein: 94g Carb: 167g Fiber: 41g Sodium: 1,964mg
Calories: 1,815 Fat: 79g Protein: 91g Carb: 198g Fiber: 39g Sodium: 1,977mg
Calories: 1,793 Fat: 78g Protein: 86g Carb: 205g Fiber: 49g Sodium: 1,416mg
Calories: 1,816 Fat: 86g Protein: 112g Carb: 157g Fiber: 31g Sodium: 1,956mg
Calories: 1,795 Fat: 87g Protein: 67g Carb: 203g Fiber: 50g Sodium: 1,303mg
Week 1
Day 1
Daily Totals: 1,810 calories, 87g fat, 75g protein, 192g carbohydrate, 41g fiber, 1,418mg sodium.
Breakfast (405 calories)
Blueberry & Avocado Smoothie
Lunch (493 calories)
Avocado Tuna Salad Sandwich
- Serve with 1 medium peach
Dinner (627 calories)
Salmon Salad with Crispy White Beans
Snacks
Blueberry-Lemon Energy Balls
- 1 medium apple (95 calories)
Make it 1,500 calories: Delete the A.M. and P.M. snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the P.M. snack.
Day 2
Daily Totals: 1,789 calories, 82g fat, 90g protein, 192g carbohydrate, 48g fiber, 1,210mg sodium.
Breakfast (310 calories)
- Serve with 1 medium orange
Lunch (431 calories)
- Serve with 1 medium apple
Dinner (466 calories)
Roasted Squash & Lentil Kale Salad
Snacks
Cottage Cheese–Berry Bowl
Make it 1,500 calories: Change P.M. snack to 1 medium banana and omit evening snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 thick (1.5-oz.) slice whole-wheat baguette to dinner.
Day 3
Daily Totals: 1,782 calories, 87g fat, 94g protein, 167g carbohydrate, 41g fiber, 1,964mg sodium.
Breakfast (388 calories)
High-Protein Cottage Cheese Bowl
Lunch (431 calories)
Dinner (485 calories)
Snacks
White Bean–Stuffed Mini Bell Peppers
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add 1 serving Caprese Salad with Cherry Tomatoes to dinner.
Day 4
Daily Totals: 1,815 calories, 79g fat, 91g protein, 198g carbohydrate, 39g fiber, 1,977mg sodium.
Breakfast (388 calories)
Lunch (431 calories)
Dinner (518 calories)
Pesto Tuna Noodle Casserole
Snacks
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 5
Daily Totals: 1,793 calories, 78g fat, 86g protein, 205g carbohydrate, 49g fiber, 1,416mg sodium.
Breakfast (310 calories)
Lunch (431 calories)
Dinner (466 calories)
Roasted Vegetable & Black Bean Tacos
Snacks
Make it 1,500 calories: Change P.M. snack to 1 medium banana and omit the evening snack.
Make it 2,000 calories: Omit orange at breakfast and add 1 serving Strawberry-Pineapple Smoothie.
Day 6
Daily Totals: 1,816 calories, 86g fat, 112g protein, 157g carbohydrate, 31g fiber, 1,956mg sodium.
Breakfast (388 calories)
Lunch (496 calories)
Dinner (399 calories)
One-Pot Garlicky Shrimp & Broccoli
- Serve with ¾ cup cooked brown rice
Snacks
Make it 1,500 calories: Change P.M. snack to 1 clementine and omit the evening snack.
Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Day 7
Daily Totals: 1,795 calories, 87g fat, 67g protein, 203g carbohydrate, 50g fiber, 1,303mg sodium.
Breakfast (405 calories)
Lunch (415 calories)
- Serve with 1 cup blueberries
Dinner (493 calories)
Marry Me White Bean & Spinach Skillet
Snacks
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Week 2
Day 8
Daily Totals: 1,790 calories, 45g fat, 102g protein, 265g carbohydrate, 44g fiber, 1,454mg sodium.
Breakfast (356 calories)
Anti-Inflammatory Breakfast Smoothie
Lunch (472 calories)
Stuffed Sweet Potato with Hummus Dressing
Dinner (443 calories)
Roasted Salmon & Broccoli Rice Bowls
Snacks
Anti-Inflammatory Energy Balls
- 1 cup low-fat plain strained Greek-style yogurt, 1 serving No-Sugar-Added Chia Seed Jam, and ½ cup blueberries (222 calories)
- 1 medium apple (95 calories)
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.
Day 9
Daily Totals: 1,813 calories, 81g fat, 109g protein, 175g carbohydrate, 41g fiber, 1,483mg sodium.
Breakfast (422 calories)
Lunch (393 calories)
Sweet Potato, Kale & Chicken Salad with Peanut Dressing
Dinner (401 calories)
Hearty Chickpea & Spinach Stew
Snacks
Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 medium orange.
Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Day 10
Daily Totals: 1,822 calories, 83g fat, 108g protein, 169g carbohydrate, 37g fiber, 1,552mg sodium.
Breakfast (422 calories)
Lunch (393 calories)
Dinner (410 calories)
Chicken Piccata Casserole
Snacks
Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 medium orange.
Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Day 11
Daily Totals: 1,813 calories, 101g fat, 79g protein, 162g carbohydrate, 36g fiber, 1,464mg sodium.
Breakfast (422 calories)
Lunch (393 calories)
Dinner (592 calories)
Snacks
Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.
Day 12
Daily Totals: 1,816 calories, 79g fat, 74g protein, 217g carbohydrate, 43g fiber, 1,441mg sodium.
Breakfast (422 calories)
Lunch (393 calories)
Dinner (439 calories)
One-Pot Lentil & Vegetable Soup with Parmesan
Snacks
No-Added-Sugar Cherry Crumble
- 1 medium apple (95 calories)
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.
Day 13
Daily Totals: 1,795 calories, 68g fat, 96g protein, 224g carbohydrate, 38g fiber, 1,562mg sodium.
Breakfast (356 calories)
Lunch (359 calories)
Dinner (434 calories)
Perfect Pan-Seared Chicken Breasts
Snacks
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 cup cooked quinoa to dinner.
Day 14
Daily Totals: 1,825 calories, 65g fat, 83g protein, 250g carbohydrate, 39g fiber, 1,370mg sodium.
Breakfast (356 calories)
Lunch (359 calories)
Dinner (578 calories)
Sesame-Crusted Tuna Rice Bowls
Snacks
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Week 3
Day 15
Daily Totals: 1,815 calories, 106g fat, 114g protein, 102g carbohydrate, 34g fiber, 1,971mg sodium.
Breakfast (388 calories)
Lunch (418 calories)
No-Cook White Bean & Spinach Caprese Salad
- Serve with 3-oz. cooked chicken breast
Dinner (514 calories)
Ginger-Dill Salmon with Cucumber & Avocado Salad
Snacks
- ¼ cup dry-roasted unsalted almonds with 1 medium orange (268 calories)
Lemon-Raspberry Frozen Yogurt Bites
Make it 1,500 calories: Omit orange at A.M. snack and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Strawberry Peach Smoothie as an evening snack.
Day 16
Daily Totals: 1,783 calories, 79g fat, 93g protein, 193g carbohydrate, 49g fiber, 1,479mg sodium.
Breakfast (448 calories)
High-Protein Raspberry & Peanut Butter Overnight Oats
Lunch (375 calories)
Chicken & Cabbage Soup with Pesto
- Serve with 1 cup sliced strawberries
Dinner (453 calories)
Roasted Root Veggies & Greens over Spiced Lentils
Snacks
- ¼ cup dry-roasted unsalted almonds (206 calories)
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Jar with Fruit as an evening snack.
Day 17
Daily Totals: 1,803 calories, 73g fat, 103g protein, 198g carbohydrate, 43g fiber, 1,728mg sodium.
Breakfast (448 calories)
Lunch (375 calories)
Dinner (581 calories)
Sheet-Pan Chicken with White Beans & Mushrooms
Snacks
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories:
Day 18
Daily Totals: 1,819 calories, 83g fat, 93g protein, 186g carbohydrate, 44g fiber, 1,480mg sodium.
Breakfast (448 calories)
Lunch (375 calories)
Dinner (489 calories)
Spaghetti with Creamy Lemon-Spinach Sauce
Snacks
Cottage Cheese Snack Jar with Fruit
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 19
Daily Totals: 1,786 calories, 76g fat, 104g protein, 185g carbohydrate, 43g fiber, 1,578mg sodium.
Breakfast (448 calories)
Lunch (375 calories)
Dinner (417 calories)
Za’atar-Roasted Chicken with Chickpeas
Snacks
- ¼ cup dry-roasted unsalted almonds with 1 clementine (241 calories)
- 1 serving Berry-Kefir Smoothie (304 calories)
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 20
Daily Totals: 1,775 calories, 100g fat, 96g protein, 127g carbohydrate, 30g fiber, 2,277mg sodium.
Breakfast (388 calories)
Lunch (417 calories)
Dinner (460 calories)
Brown Rice Shrimp Bowl with Tomatoes & Avocado
Snacks
- 1 medium apple with 2 Tbsp. natural peanut butter (305 calories)
- ¼ cup dry-roasted unsalted almonds (206 calories)
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Strawberry-Pineapple Smoothie as an evening snack.
Day 21
Daily Totals: 1,792 calories, 87g fat, 91g protein, 162g carbohydrate, 31g fiber, 2,284mg sodium.
Breakfast (388 calories)
Lunch (417 calories)
Dinner (434 calories)
Snacks
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Week 4
Day 22
Daily Totals: 1,781 calories, 82g fat, 125g protein, 148g carbohydrate, 34g fiber, 1,738mg sodium.
Breakfast (409 calories)
Avocado Toast with Jammy Eggs
Lunch (418 calories)
Dinner (436 calories)
Sheet-Pan Salmon & Shaved Brussels Sprouts
Snacks
Fig Newton–Inspired Energy Balls
- 1 cup low-fat plain strained Greek-style yogurt, 1 serving No-Sugar-Added Chia Seed Jam, and ½ cup blueberries (222 calories)
- 1 medium orange (62 calories)
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 23
Daily Totals: 1,792 calories, 76g fat, 114g protein, 182g carbohydrate, 51g fiber, 1,502mg sodium.
Breakfast (352 calories)
Raspberry-Peach Chia Seed Smoothie
Lunch (390 calories)
Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
- Serve with 3-oz. cooked chicken breast
Dinner (535 calories)
Snacks
Fig Newton–Inspired Energy Balls
- 1 cup low-fat plain strained Greek-style yogurt, 1 serving No-Sugar-Added Chia Seed Jam, and ½ cup blueberries (222 calories)
- 1 medium orange (62 calories)
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 24
Daily Totals: 1,797 calories, 96g fat, 80g protein, 168g carbohydrate, 41g fiber, 1,950mg sodium.
Breakfast (409 calories)
Lunch (390 calories)
Dinner (588 calories)
Massaged Kale Salad with Roasted Sweet Potato & Black Beans
Snacks
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.
Make it 2,000 calories: Add 1 serving Cottage Cheese Jar with Fruit as an evening snack.
Day 25
Daily Totals: 1,804 calories, 83g fat, 115g protein, 168g carbohydrate, 48g fiber, 1,480mg sodium.
Breakfast (352 calories)
Lunch (390 calories)
Dinner (431 calories)
Pistachio-Crusted Halibut
Snacks
Make it 1,500 calories: Omit A.M. snack and change evening snack to 1 medium apple.
Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Day 26
Daily Totals: 1,798 calories, 79g fat, 115g protein, 163g carbohydrate, 42g fiber, 2,201mg sodium.
Breakfast (409 calories)
Lunch (390 calories)
Dinner (543 calories)
Slow-Cooker Chicken & White Bean Stew
Snacks
Make it 1,500 calories: Change the A.M. snack to 1 serving Cottage Cheese-Berry Bowl and omit the evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 27
Daily Totals: 1,799 calories, 72g fat, 104g protein, 200g carbohydrate, 55g fiber, 2,008mg sodium.
Breakfast (352 calories)
Lunch (379 calories)
Dinner (445 calories)
Creamy Lemon-Dill Chicken & Rice Casserole
Snacks
Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit the evening snack.
Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Day 28
Daily Totals: 1,805 calories, 71g fat, 88g protein, 210g carbohydrate, 49g fiber, 2,077mg sodium.
Breakfast (409 calories)
Lunch (379 calories)
Dinner (613 calories)
Sheet-Pan Spiced Chickpeas & Sweet Potatoes with Herby Yogurt
Snacks
Make it 1,500 calories: Omit the A.M. snack and change P.M. snack to 1 medium apple.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Week 5
Day 29
Daily Totals: 1,814 calories, 83g fat, 94g protein, 189g carbohydrate, 48g fiber, 1,633mg sodium.
Breakfast (405 calories)
Lunch (379 calories)
Dinner (410 calories)
Spinach Salad with Quinoa, Chicken & Fresh Berries
Snacks
- ¼ cup dry-roasted unsalted almonds (206 calories)
- 1 cup low-fat plain strained Greek-style yogurt, 1 serving No-Sugar-Added Chia Seed Jam, and ½ cup blueberries (222 calories)
Apple with Cinnamon Almond Butter
Make it 1,500 calories: Change A.M. snack to 1 medium banana and omit the evening snack.
Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Day 30
Daily Totals: 1,820 calories, 72g fat, 114g protein, 191g carbohydrate, 40g fiber, 2,113mg sodium.
Breakfast (373 calories)
Breakfast Bowl with Egg, Spinach & Feta
Lunch (379 calories)
Dinner (472 calories)
Lemon-Garlic Grilled Tilapia
Snacks
Make it 1,500 calories: Change A.M. snack to 1 clementine.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?
Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious anti-inflammatory diet recipes.
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Can I eat the same breakfast or lunch every day?
Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 310 to 448 calories while the lunches span 359 to 496 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
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Why is there not a modification for 1,200 calories?
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.
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Why is inflammation unhealthy?
While temporary, acute inflammation that occurs in response to an injury can help your body heal and fight off infection, chronic inflammation can be harmful. Chronic inflammation is when your body consistently has elevated inflammatory markers. Chronic inflammation may be caused by diet, environmental factors, obesity and poor sleep, to name a few. If left unchecked, chronic inflammation may increase the risk of developing heart disease, type 2 diabetes, depression and arthritis.
Health Benefits of the Anti-Inflammatory Diet
The anti-inflammatory diet emphasizes fruits and vegetables (especially richly-pigmented options, like dark leafy greens and berries), whole grains, legumes, fatty fish, nuts, olive oil and fermented foods, such as yogurt and kefir. These foods contain beneficial nutrients that may reduce chronic inflammation in the body. The anti-inflammatory diet limits ultra-processed foods, red meat and excess added sugar. Research shows that following an anti-inflammatory routine may improve brain health, result in better sleep quality, reduce chronic pain and lower the risk of developing heart disease and type 2 diabetes. In this plan, you’ll find a wide variety of colorful produce, fatty fish like salmon and tuna, as well as unsaturated fats from olive oil, avocado, nuts and seeds. All together, these nutrient-rich foods may help quash inflammation and help you feel your best.
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.
Dig Deeper
What Is an Anti-Inflammatory Diet? Health Benefits, Tips and More
6 Things to Do When You Wake Up If You Have Chronic Inflammation, According to Dietitians
