Meal Plan At a Glance
DAYS
1
2
3
4
5
6
7
MEALS
Breakfast:
Mango Lassi Smoothie
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Lunch:
Chickpea Tuna Salad & Orange
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Dinner:
Garlic-Butter Salmon, Beets & Broccoli
Breakfast:
Veggie White Bean Quiche & Cherries
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Lunch:
Lemon-Turmeric Chicken Soup
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Dinner:
Cheesy White Bean & Rice Skillet
Breakfast:
Veggie White Bean Quiche & Cherries
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Lunch:
Lemon-Turmeric Chicken Soup
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Dinner:
Spinach-Artichoke Stuffed Squash
Breakfast:
Veggie White Bean Quiche & Blackberries
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Lunch:
Lemon-Turmeric Chicken Soup
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Dinner:
Panzanella with Burrata & Tuna
Breakfast:
Raspberry-Banana Yogurt Parfait
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Lunch:
Lemon-Turmeric Chicken Soup
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Dinner:
Chicken Thighs, Cabbage & Sweet Potatoes
Breakfast:
Mango Lassi Smoothie
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Lunch:
Caprese Chickpea Salad
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Dinner:
Broccoli-Cheddar Butter Beans
Breakfast:
Raspberry-Banana Yogurt Parfait
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Lunch:
Caprese Chickpea Salad
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Dinner:
Pan-Seared Chicken & Italian Chopped Salad
DAILY TOTALS
Calories: 1,813 Fat: 97g Protein: 103g Carbs: 160g Fiber: 32g Sodium: 1,649mg
Calories: 1,802 Fat: 82g Protein: 104g Carbs: 173g Fiber: 30g Sodium: 2,176mg
Calories: 1,778 Fat: 82g Protein: 96g Carbs: 184g Fiber: 40g Sodium: 2,146mg
Calories: 1,792 Fat: 87g Protein: 105g Carbs: 158g Fiber: 34g Sodium: 2,221mg
Calories: 1,817 Fat: 89g Protein: 117g Carbs: 152g Fiber: 35g Sodium: 1,823mg
Calories: 1,804 Fat: 79g Protein: 105g Carbs: 178g Fiber: 32g Sodium: 1,576mg
Calories: 1,815 Fat: 92g Protein: 120g Carbs: 136g Fiber: 36g Sodium: 1,563mg
Week 1
Day 1
Daily Totals: 1,813 calories, 97g fat, 103g protein, 160g carbohydrate, 32g fiber, 1,649mg sodium
Breakfast (427 calories)
No-Added-Sugar Mango Lassi Smoothie
Lunch (388 calories)
- Serve with: 1 medium orange
Dinner (391 calories)
Garlic Butter-Roasted Salmon with Beets & Broccoli
Snacks
Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait snack.
Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.
Day 2
Daily Totals: 1,802 calories, 82g fat, 104g protein, 173g carbohydrate, 30g fiber, 2,176mg sodium
Breakfast (375 calories)
Broccoli, Tomato & White Bean Quiche
- Serve with: ¾ cup cherries
Lunch (469 calories)
High-Protein Lemon & Turmeric Chicken Soup
Dinner (697 calories)
Cheesy White Bean & Rice Skillet
Snacks
Cottage Cheese–Berry Bowl
Make it 1,500 calories: Reduce to ½ cup cherries at breakfast and omit both snacks.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 3
Daily Totals: 1,778 calories, 82g fat, 96g protein, 184g carbohydrate, 40g fiber, 2,146mg sodium
Breakfast (399 calories)
Lunch (469 calories)
Dinner (473 calories)
Spinach & Artichoke–Stuffed Butternut Squash
Snacks
Make it 1,500 calories: Reduce to ⅓ cup cherries at breakfast and omit the Cottage Cheese Snack Jar with Fruit snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium banana to lunch.
Day 4
Daily Totals: 1,792 calories, 87g fat, 105g protein, 158g carbohydrate, 34g fiber, 2,221mg sodium
Breakfast (364 calories)
Lunch (469 calories)
Dinner (567 calories)
Panzanella with Burrata & Tuna
Snacks
Make it 1,500 calories: Omit both the pear snack and the Cottage Cheese-Berry Bowl snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium banana to lunch.
Day 5
Daily Totals: 1,817 calories, 89g fat, 117g protein, 152g carbohydrate, 35g fiber, 1,823mg sodium
Breakfast (409 calories)
Raspberry-Banana Yogurt Parfait
Lunch (469 calories)
Dinner (502 calories)
Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes
Snacks
Make it 1,500 calories: Omit snacks and add 1 large pear to lunch.
Make it 2,000 calories: Add 1 serving Cacio e Pepe Kale Salad to dinner.
The #1 Anti-Inflammatory Salad You Should Be Making
Day 6
Daily Totals: 1,804 calories, 79g fat, 105g protein, 178g carbohydrate, 32g fiber, 1,576mg sodium
Breakfast (427 calories)
Lunch (540 calories)
High-Protein Caprese Chickpea Salad
Dinner (435 calories)
Broccoli-Cheddar Butter Beans
Snacks
Make it 1,500 calories: Substitute 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers for the Cottage Cheese Snack Jar with Fruit and omit the yogurt snack.
Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 7
Daily Totals: 1,815 calories, 92g fat, 120g protein, 136g carbohydrate, 36g fiber, 1,563mg sodium
Breakfast (409 calories)
Lunch (540 calories)
Dinner (475 calories)
Perfect Pan-Seared Chicken Breasts
Chopped Salad with Italian Vinaigrette
Snacks
Make it 1,500 calories: Omit the two snacks listed and instead add 1 medium apple.
Make it 2,000 calories Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.
Week 2
Day 8
Daily Totals: 1,813 calories, 99g fat, 94g protein, 157g carbohydrate, 39g fiber, 1,161mg sodium
Breakfast (410 calories)
Anti-Inflammatory Cherry-Spinach Smoothie
Lunch (416 calories)
High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
Dinner (514 calories)
Ginger-Dill Salmon with Cucumber & Avocado Salad
Snacks
Make it 1,500 calories: Omit the Banana–Peanut Butter Yogurt Parfait snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 9
Daily Totals: 1,778 calories, 83g fat, 108g protein, 164g carbohydrate, 31g fiber, 1,359mg sodium
Breakfast (432 calories)
Pumpkin-Date Overnight Oats
- Serve with: 1 cup low-fat plain kefir
Lunch (402 calories)
Chickpea Chopped Salad with Pita Chips
- Serve with: 3 oz. cooked chicken breast
Dinner (427 calories)
Fajita-Stuffed Portobello Mushrooms
Snacks
Make it 1,500 calories: Omit the Banana–Peanut Butter Yogurt Parfait snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 10
Daily Totals: 1,775 calories, 70g fat, 98g protein, 202g carbohydrate, 34g fiber, 1,663mg sodium
Breakfast (432 calories)
Lunch (402 calories)
Dinner (639 calories)
Roasted Broccoli & Kimchi Rice Bowl
Snacks
Make it 1,500 calories: Omit both snacks.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 11
Daily Totals: 1,799 calories, 78g fat, 106g protein, 173g carbohydrate, 33g fiber, 2,028mg sodium
Breakfast (432 calories)
Lunch (402 calories)
Dinner (610 calories)
Thai Red Curry with Cod & Sweet Potatoes
Snacks
White Bean–Stuffed Mini Bell Peppers
Make it 1,500 calories: Reduce to ½ cup low-fat plain kefir at breakfast and omit both the White Bean-Stuffed Mini Bell Peppers snack and the pear snack.
Make it 2,000 calories: Add 1 cup cherries to lunch and substitute 1 serving Cottage Cheese Snack Jar with Fruit for the Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers snack.
Day 12
Daily Totals: 1,809 calories, 85g fat, 98g protein, 175g carbohydrate, 32g fiber, 2,051mg sodium
Breakfast (432 calories)
Lunch (402 calories)
Dinner (551 calories)
Snacks
Make it 1,500 calories: Omit the Banana–Peanut Butter Yogurt Parfait snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 13
Daily Totals: 1,812 calories, 92g fat, 111g protein, 155g carbohydrate, 36g fiber, 2,239mg sodium
Breakfast (378 calories)
Spinach & Egg Scramble with Raspberries
- ½ cup low-fat plain strained (Greek-style) yogurt
Lunch (386 calories)
Dinner (453 calories)
Snacks
Apple with Cinnamon Almond Butter
Make it 1,500 calories: Omit the Banana–Peanut Butter Yogurt Parfait snack.
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to the yogurt at breakfast and add 1 cup cherries to lunch.
Day 14
Daily Totals: 1,806 calories, 98g fat, 98g protein, 146g carbohydrate, 32g fiber, 1,750mg sodium
Breakfast (378 calories)
Lunch (386 calories)
Dinner (491 calories)
Roasted Veggies with Halloumi & Chickpeas
Snacks
Make it 1,500 calories: Omit the Banana–Peanut Butter Yogurt Parfait snack.
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to the yogurt at breakfast and add 1 cup cherries to lunch.
Week 3
Day 15
Daily Totals: 1,815 calories, 83g fat, 111g protein, 177g carbohydrate, 30g fiber, 1,768mg sodium
Breakfast (427 calories)
Lunch (540 calories)
Dinner (625 calories)
Creamy Salmon & Asparagus Pasta
Snacks
Make it 1,500 calories: Change lunch to 1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette with 1 clementine and omit both snacks.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 16
Daily Totals: 1,796 calories, 80g fat, 96g protein, 188g carbohydrate, 39g fiber, 1,417mg sodium
Breakfast (445 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
Lunch (356 calories)
One-Pot High-Protein Chicken, Cabbage & White Bean Soup
Dinner (568 calories)
Chickpea Casserole with Spinach & Feta
Snacks
Make it 1,500 calories: Omit the apple + peanut butter snack.
Make it 2,000 calories: Add 1 serving White Bean & Avocado Toast as a snack.
Day 17
Daily Totals: 1,791 calories, 82g fat, 103g protein, 185g carbohydrate, 39g fiber, 1,293mg sodium
Breakfast (445 calories)
Lunch (356 calories)
Dinner (513 calories)
Snacks
Make it 1,500 calories: Reduce to ¼ cup blueberries at breakfast and omit the Trail Mix Energy Bites snack.
Make it 2,000 calories: Add 1 serving White Bean & Avocado Toast as a snack.
Day 18
Daily Totals: 1,781 calories, 85g fat, 116g protein, 157g carbohydrate, 32g fiber, 1,678mg sodium
Breakfast (427 calories)
Lunch (356 calories)
Dinner (522 calories)
Snacks
Make it 1,500 calories: Omit the Trail Mix Energy Bites snack.
Make it 2,000 calories: Add 1 serving White Bean & Avocado Toast as a snack.
Day 19
Daily Totals: 1,799 calories, 84g fat, 113g protein, 168g carbohydrate, 32g fiber, 1,481mg sodium
Breakfast (445 calories)
Lunch (356 calories)
Dinner (495 calories)
Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables
Crispy English Roasted Potatoes
Snacks
- ¼ cup unsalted dry-roasted almonds + 1 clementine (241 calories)
Make it 1,500 calories: Omit the Trail Mix Energy Bites snack and omit the clementine at the almond + clementine snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.
Day 20
Daily Totals: 1,802 calories, 69g fat, 94g protein, 221g carbohydrate, 43g fiber, 1,536mg sodium
Breakfast (410 calories)
Lunch (391 calories)
Dinner (577 calories)
Creamy Lemon-Parmesan Broccoli & White Bean Casserole
Snacks
Make it 1,500 calories: Omit the Banana–Peanut Butter Yogurt Parfait snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.
Day 21
Daily Totals: 1,796 calories, 68g fat, 100g protein, 214g carbohydrate, 41g fiber, 1,612mg sodium
Breakfast (445 calories)
Lunch (391 calories)
Dinner (577 calories)
Snacks
Make it 1,500 calories: Substitute 1 medium apple for the pear at lunch and omit the Trail Mix Energy Bites snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.
Week 4
Day 22
Daily Totals: 1,819 calories, 90g fat, 111g protein, 156g carbohydrate, 35g fiber, 1,407mg sodium
Breakfast (414 calories)
Lunch (416 calories)
Dinner (421 calories)
Sheet-Pan Salmon with Bok Choy & Rice
Snacks
Make it 1,500 calories: Omit both the almond snack and the Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread + 1 Tbsp. natural peanut butter to breakfast.
Day 23
Daily Totals: 1,788 calories, 74g fat, 89g protein, 208g carbohydrate, 42g fiber, 1,020mg sodium
Breakfast (414 calories)
Lunch (443 calories)
Vegan Superfood Grain Bowls
- Serve with: 1 medium orange
Dinner (553 calories)
Loaded Chickpea-Stuffed Sweet Potatoes
Snacks
Make it 1,500 calories: Omit the orange at lunch and omit the Cottage Cheese Snack Jar with Fruit snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread + 1 Tbsp. natural peanut butter to breakfast and increase to 1 cup cherries at the almond + cherries snack.
Day 24
Daily Totals: 1,810 calories, 89g fat, 92g protein, 182g carbohydrate, 45g fiber, 1,280mg sodium
Breakfast (410 calories)
Lunch (443 calories)
Dinner (417 calories)
Za’atar-Roasted Chicken with Chickpeas
Snacks
Make it 1,500 calories: Substitute 1 clementine for the orange at lunch and omit both the Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers snack and the pistachios snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 25
Daily Totals: 1,813 calories, 82g fat, 92g protein, 195g carbohydrate, 46g fiber, 1,229mg sodium
Breakfast (414 calories)
Lunch (443 calories)
Dinner (444 calories)
Snacks
Make it 1,500 calories: Omit both the pistachios snack and the White Bean-Stuffed Mini Bell Peppers snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.
Day 26
Daily Totals: 1,780 calories, 76g fat, 96g protein, 197g carbohydrate, 51g fiber, 1,391mg sodium
Breakfast (391 calories)
High-Protein Black Bean Breakfast Bowl (No Eggs!)
Lunch (443 calories)
Dinner (417 calories)
Snacks
Make it 1,500 calories: Omit the orange at lunch and omit the Cottage Cheese Snack Jar with Fruit snack.
Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner.
Day 27
Daily Totals: 1,775 calories, 79g fat, 108g protein, 172g carbohydrate, 33g fiber, 1,539mg sodium
Breakfast (414 calories)
Lunch (417 calories)
Dinner (452 calories)
Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
Snacks
Make it 1,500 calories: Omit the Trail Mix Energy Bites snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1 medium orange to lunch.
Day 28
Daily Totals: 1,823 calories, 74g fat, 90g protein, 213g carbohydrate, 38g fiber, 1,754mg sodium
Breakfast (414 calories)
Lunch (417 calories)
Dinner (682 calories)
Chickpea & Sweet Potato Grain Bowls
Snacks
Make it 1,500 calories: Omit both snacks.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as a snack.
Week 5
Day 29
Daily Totals: 1,791 calories, 83g fat, 101g protein, 185g carbohydrate, 40g fiber, 1,283mg sodium
Breakfast (410 calories)
Lunch (538 calories)
Chickpea Grain Bowl with Feta & Tomatoes
Dinner (436 calories)
Sheet-Pan Salmon & Shaved Brussels Sprouts
Snacks
Make it 1,500 calories: Omit both the Trail Mix Energy Bites snack and the blueberries snack.
Make it 2,000 calories: Add 1 clementine to lunch and add ¼ cup unsalted dry-roasted shelled pistachios to the blueberry snack.
Day 30
Daily Totals: 1,776 calories, 73g fat, 95g protein, 205g carbohydrate, 47g fiber, 1,724mg sodium
Breakfast (391 calories)
Lunch (538 calories)
Dinner (532 calories)
Sweet Potato–Black Bean Stuffed Peppers
Pineapple & Avocado Salad
Snacks
Make it 1,500 calories: Add 1 clementine to breakfast and omit both snacks.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?
Yes, feel free to mix and match if there’s a meal you don’t like. Each recipe was chosen because it’s rich in protein and anti-inflammatory nutrients while avoiding added sugar. If you don’t like a meal in this plan, feel free to repeat another option or browse some of our other anti-inflammatory diet recipes for additional inspiration. If you’re making a swap, you may want to double-check the protein and added sugar content.
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Can I eat the same breakfast or lunch every day?
If it’s easier for your routine to eat the same breakfast and lunch every day, go for it. While each recipe is high in protein, anti-inflammatory properties and skips added sugar, their total calories do vary. The breakfasts range from 378 to 445 calories while lunches span 356 to 540 calories. A simple swap should work for most people, though you may want to adjust a snack or two if you’re closely monitoring calories or other nutrients.
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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. Research suggests that 1,200 per day is too low for most people to meet their nutritional needs, may lead to lean muscle loss and is unsustainable for long-term health and well-being.
Health Benefits of an Anti-Inflammatory Diet
The anti-inflammatory diet is similar to the popular Mediterranean diet. Both focus on eating a variety of fruits, vegetables, legumes, whole grains, proteins and healthy fats, though the anti-inflammatory diet focuses more specifically on foods rich in nutrients linked to reducing inflammation, such as omega-3 fatty acids, antioxidants and polyphenols. Following the anti-inflammatory diet is linked to a reduced risk of developing type 2 diabetes, certain cancers, heart disease and cognitive decline, while improving immune and gut health. While you don’t have to explicitly avoid added sugar to reap the benefits of an anti-inflammatory routine, research does link excess added sugar to increased inflammatory markers, so we opted to skip them in this plan. Like the Mediterranean diet, the anti-inflammatory diet is a flexible way of eating that focuses more on overall patterns. To incorporate the principles of the anti-inflammatory diet into your routine, focus on eating a variety of richly pigmented fruits and vegetables, fiber, healthy fats and probiotic-rich foods while limiting pro-inflammatory foods, such as excess added sugar, refined grains and alcohol.
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
Top 6 Sources of Added Sugar in Our Diets, According to Research
The 6 Best Budget-Friendly Anti-Inflammatory Foods, According to a Dietitian
