DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Lemon-Blueberry Smoothie
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Lunch: Cucumber, Tomato & Arugula Salad with Hummus
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Dinner: Lemon-Herb Chicken & Zucchini Scampi
Breakfast: Pumpkin-Date Overnight Oats with Kefir
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Lunch: Crunchy Chopped Salad with Chicken & Pear
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Dinner: Sheet-Pan Shrimp & Beets with Quinoa
Breakfast: Pumpkin-Date Overnight Oats with Kefir
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Lunch: Crunchy Chopped Salad with Chicken & Pear
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Dinner: Sweet Potato–Black Bean Chili & Guacamole Salad
Breakfast: Pumpkin-Date Overnight Oats with Kefir
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Lunch: Crunchy Chopped Salad with Chicken & Pear
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Dinner: Chicken Parmesan & Quinoa–Stuffed Peppers
Breakfast: Pumpkin-Date Overnight Oats with Kefir
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Lunch: Crunchy Chopped Salad with Chicken & Pear
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Dinner: Salmon, Leek & Mushroom Quiche & Cabbage Salad
Breakfast: Lemon-Blueberry Smoothie
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Lunch: Salmon, Leek & Mushroom Quiche with Hummus
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Dinner: Chickpea & Quinoa Bowl with Red Pepper Sauce
Breakfast: Lemon-Blueberry Smoothie
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Lunch: Salmon, Leek & Mushroom Quiche with Hummus
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Dinner: Lemon-Garlic Chicken with Potatoes & Brussels Sprouts
DAILY TOTALS
Calories: 1,795 Fat: 100g Protein: 95g Carbs: 145g Fiber: 32g Sodium: 1,366mg
Calories: 1,781 Fat: 63g Protein: 121g Carbs: 196g Fiber: 40g Sodium: 1,693mg
Calories: 1,815 Fat: 68g Protein: 90g Carbs: 230g Fiber: 56g Sodium: 1,780mg
Calories: 1,813 Fat: 57g Protein: 122g Carbs: 212g Fiber: 40g Sodium: 1,496mg
Calories: 1,801 Fat: 78g Protein: 108g Carbs: 183g Fiber: 39g Sodium: 1,760mg
Calories: 1,776 Fat: 89g Protein: 87g Carbs: 171g Fiber: 38g Sodium: 1,777mg
Calories: 1,777 Fat: 99g Protein: 84g Carbs: 152g Fiber: 34g Sodium: 1,677mg
Week 1
Day 1
Daily Totals: 1,795 calories, 100g fat, 95g protein, 145g carbohydrate, 32g fiber, 1,366mg sodium.
Breakfast (330 calories)
Anti-Inflammatory Lemon-Blueberry Smoothie
Lunch (422 calories)
Cucumber, Tomato & Arugula Salad with Hummus
Dinner (515 calories)
Lemon-Herb Roasted Chicken
Snacks
- 1 serving Cottage Cheese-Berry Bowl (170 calories)
- 1 cup low-fat plain strained Greek-style yogurt, ½ cup blackberries and 3 Tbsp. sliced almonds (296 calories)
- 1 medium orange (62 calories)
To make it 1,500 calories: Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.
To make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 2
Daily Totals: 1,781 calories, 63g fat, 121g protein, 196g carbohydrate, 40g fiber, 1,693mg sodium.
Breakfast (427 calories)
Pumpkin-Date Overnight Oats
- Serve with 1 cup low-fat plain kefir
Lunch (433 calories)
- Serve with 3 oz. cooked chicken breast and 1 large pear
Dinner (432 calories)
- Serve with ¾ cup cooked quinoa
Snacks
- 1 serving Tzatziki Cucumber Slices (130 calories)
- 1 cup low-fat plain strained Greek-style yogurt, ½ cup blackberries and 3 Tbsp. sliced almonds (296 calories)
- 1 medium orange (62 calories)
To make it 1,500 calories: Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.
To make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 3
Daily Totals: 1,815 calories, 68g fat, 90g protein, 230g carbohydrate, 56g fiber, 1,780mg sodium.
Breakfast (427 calories)
Lunch (433 calories)
Dinner (568 calories)
Sweet Potato & Black Bean Chili
Snacks
To make it 1,500 calories: Omit Guacamole Chopped Salad at dinner and omit evening snack.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 4
Daily Totals: 1,813 calories, 57g fat, 122g protein, 212g carbohydrate, 40g fiber, 1,496mg sodium.
Breakfast (427 calories)
Lunch (433 calories)
Dinner (566 calories)
Chicken Parmesan & Quinoa Stuffed Peppers
Snacks
To make it 1,500 calories: Omit kefir at breakfast, change A.M. snack to ¼ cup blueberries and omit evening snack.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 5
Daily Totals: 1,801 calories, 78g fat, 108g protein, 183g carbohydrate, 39g fiber, 1,760mg sodium.
Breakfast (427 calories)
Lunch (433 calories)
Dinner (420 calories)
Crustless Salmon, Leek & Mushroom Quiche
Snacks
- 1 serving Tzatziki Cucumber Slices (130 calories)
- 1 cup low-fat plain strained Greek-style yogurt, ½ cup blackberries and 3 Tbsp. sliced almonds (296 calories)
- 1 medium apple (95 calories)
To make it 1,500 calories: Omit yogurt and sliced almonds at P.M. snack and change evening snack to 1 medium orange.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 6
Daily Totals: 1,776 calories, 89g fat, 87g protein, 171g carbohydrate, 38g fiber, 1,777mg sodium.
Breakfast (330 calories)
Lunch (418 calories)
Dinner (479 calories)
Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Snacks
To make it 1,500 calories: Omit yogurt and sliced almonds at P.M. snack.
To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and change A.M. snack to 1 medium orange.
Day 7
Daily Totals: 1,777 calories, 99g fat, 84g protein, 152g carbohydrate, 34g fiber, 1,677mg sodium.
Breakfast (330 calories)
Lunch (418 calories)
Dinner (395)
Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts
Snacks
To make it 1,500 calories: Omit evening snack.
To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and change P.M. snack to 1 medium orange.
Week 2
Day 8
Daily Totals: 1,818 calories, 104g fat, 82g protein, 164g carbohydrate, 37g fiber, 1,377mg sodium.
Breakfast (301 calories)
Banana–Peanut Butter Yogurt Parfait
Lunch (394 calories)
- Serve with 1 medium orange
Dinner (555 calories)
Snacks
To make it 1,500 calories: Omit orange at lunch and omit evening snack.
To make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 9
Daily Totals: 1,806 calories, 95g fat, 97g protein, 145g carbohydrate, 42g fiber, 2,056mg sodium.
Breakfast (409 calories)
Avocado Toast with Jammy Eggs
Lunch (425 calories)
Meal-Prep Vegan Lettuce Wraps
Dinner (370 calories)
Old Bay Salmon with Lemony Mashed Peas
Snacks
- 1 medium apple and 2 Tbsp. natural peanut butter (305 calories)
- 1 cup low-fat plain strained Greek-style yogurt, ½ cup blackberries and 3 Tbsp. sliced almonds (296 calories)
To make it 1,500 calories: Omit peanut butter at A.M. snack and omit sliced almonds at P.M. snack.
To make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 10
Daily Totals: 1,797 calories, 90g fat, 96g protein, 157g carbohydrate, 46g fiber, 2,230mg sodium.
Breakfast (409 calories)
Lunch (425 calories)
Dinner (414 calories)
Chicken Piccata Casserole
Snacks
To make it 1,500 calories: Change P.M. snack to 1 large pear and omit evening snack.
To make it 2,000 calories: Add 1 serving Orange-Mango Smoothie to breakfast and reduce to ¼ cup blackberries at P.M. snack.
Day 11
Daily Totals: 1,793 calories, 78g fat, 88g protein, 206g carbohydrate, 56g fiber, 1,710mg sodium.
Breakfast (301 calories)
Lunch (425 calories)
Dinner (500 calories)
Snacks
To make it 1,500 calories: Omit evening snack.
To make it 2,000 calories: Add 1 serving Orange-Mango Smoothie to breakfast and reduce to ½ cup blackberries at P.M. snack.
Day 12
Daily Totals: 1,789 calories, 89g fat, 86g protein, 174g carbohydrate, 45g fiber, 2,169mg sodium.
Breakfast (409 calories)
Lunch (425 calories)
Dinner (559 calories)
Snacks
To make it 1,500 calories: Omit Brussels Sprouts Caesar Salad at dinner and apple at evening snack.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 13
Daily Totals: 1,811 calories, 81g fat, 105g protein, 175g carbohydrate, 35g fiber, 1,250mg sodium.
Breakfast (301 calories)
Lunch (355 calories)
Dinner (412 calories)
One-Pot Garlicky Shrimp & Spinach
- Serve with ¾ cup cooked brown rice
Snacks
- 1 medium apple and 2 Tbsp. natural peanut butter (305 calories)
- 1 serving Cottage Cheese-Berry Bowl (170 calories)
- ¼ cup dry-roasted unsalted almonds and 1 cup blackberries (268 calories)
To make it 1,500 calories: Omit peanut butter at A.M. snack and change evening snack to ¼ cup dry-roasted unsalted shelled pistachios.
To make it 2,000 calories: Add 1 medium peach to breakfast and add ¼ cup hummus with 1 cup sliced carrots to lunch.
Day 14
Daily Totals: 1,794 calories, 94g fat, 105g protein, 140g carbohydrate, 38g fiber, 2,282mg sodium.
Breakfast (409 calories)
Lunch (355 calories)
Dinner (549 calories)
Anti-Inflammatory Chicken & Beet Salad
Snacks
- 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)
- 1 cup low-fat plain strained Greek-style yogurt, ½ cup blackberries and 3 Tbsp. sliced almonds (296 calories)
- 1 medium orange (62 calories)
To make it 1,500 calories: Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.
To make it 2,000 calories: Add 1 serving Orange-Mango Smoothie to breakfast and reduce to ¼ cup blackberries at P.M. snack.
Week 3
Day 15
Daily Totals: 1,811 calories, 86g fat, 88g protein, 185g carbohydrate, 39g fiber, 2,163mg sodium.
Breakfast (421 calories)
Egg, Tomato & Feta Breakfast Pita
- Serve with 1 cup sliced strawberries
Lunch (422 calories)
Dinner (507 calories)
Anti-Inflammatory Lemony Salmon & Orzo Casserole
Snacks
- 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)
- 1 cup low-fat plain strained Greek-style yogurt, ½ cup blackberries and 3 Tbsp. sliced almonds (296 calories)
- ½ cup blueberries (42 calories)
To make it 1,500 calories: Omit yogurt and almonds at P.M. snack and omit evening snack.
To make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 16
Daily Totals: 1,778 calories, 95g fat, 102g protein, 140g carbohydrate, 35g fiber, 1,561mg sodium.
Breakfast (413 calories)
Lunch (390 calories)
Chopped Salad with Chickpeas, Olives & Feta
- Serve with 3 oz. cooked chicken breast
Dinner (507 calories)
Snacks
- ¼ cup dry-roasted unsalted almonds (206 calories)
- 1 serving Tzatziki Cucumber Slices (130 calories)
- 1 large pear (131 calories)
To make it 1,500 calories: Change A.M. snack to 1 clementine and omit evening snack.
To make it 2,000 calories: Add 1 medium apple to A.M. snack and add 1 cup low-fat plain kefir to the evening snack.
Day 17
Daily Totals: 1,789 calories, 86g fat, 133g protein, 128g carbohydrate, 32g fiber, 1,684mg sodium.
Breakfast (413 calories)
Lunch (390 calories)
Dinner (434 calories)
Sheet-Pan Chicken Fajita Bowls
- Serve with ¼ cup guacamole
Snacks
To make it 1,500 calories: Change A.M. snack to 1 medium apple and omit evening snack.
To make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.
Day 18
Daily Totals: 1,802 calories, 77g fat, 93g protein, 198g carbohydrate, 38g fiber, 2,071mg sodium.
Breakfast (430 calories)
Lunch (390 calories)
Dinner (474 calories)
Roasted Chickpea Curry Bowl
Snacks
- ¼ cup dry-roasted unsalted almonds (206 calories)
- 1 serving Cottage Cheese-Berry Bowl (170 calories)
- 1 large pear (131 calories)
To make it 1,500 calories: Change A.M. snack to ¼ cup blueberries and omit evening snack.
To make it 2,000 calories: Add 1 serving Orange-Mango Smoothie to breakfast and change evening snack to 1 medium apple.
Day 19
Daily Totals: 1,793 calories, 79g fat, 113g protein, 157g carbohydrate, 37g fiber, 1,750mg sodium.
Breakfast (413 calories)
Lunch (390 calories)
Dinner (432 calories)
Baked Halibut & Fennel Packets with Chickpea Salad
Snacks
To make it 1,500 calories: Omit evening snack.
To make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.
Day 20
Daily Totals: 1,792 calories, 107g fat, 101g protein, 123g carbohydrate, 37g fiber, 1,349mg sodium.
Breakfast (413 calories)
Lunch (388 calories)
- Serve with 1 medium apple
Dinner (542 calories)
Skillet Bruschetta Chicken
Snacks
To make it 1,500 calories: Change A.M. snack to 1 clementine and omit evening snack.
To make it 2,000 calories: Change evening snack to 1 medium banana with ¼ cup dry-roasted unsalted shelled pistachios.
Day 21
Daily Totals: 1,781 calories, 81g fat, 90g protein, 194g carbohydrate, 47g fiber, 1,944mg sodium.
Breakfast (430 calories)
Lunch (388 calories)
Dinner (415 calories)
Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
Snacks
To make it 1,500 calories: Omit yogurt and almonds at P.M. snack.
To make it 2,000 calories: Omit orange and add 1 serving Orange-Mango Smoothie at breakfast and increase to ¼ cup sliced almonds at P.M. snack.
Week 4
Day 22
Daily Totals: 1,788 calories, 97g fat, 95g protein, 149g carbohydrate, 36g fiber, 1,529mg sodium.
Breakfast (413 calories)
Lunch (422 calories)
White Bean & Veggie Salad
- Serve with 1 medium orange
Dinner (600 calories)
Sheet-Pan Salmon with Crispy Quinoa
Snacks
To make it 1,500 calories: Omit chopped walnuts at breakfast and omit evening snack.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snacks.
Day 23
Daily Totals: 1,790 calories, 86g fat, 119g protein, 141g carbohydrate, 31g fiber, 1,941mg sodium.
Breakfast (318 calories)
Strawberry-Banana Green Smoothie
Lunch (375 calories)
Spinach & Strawberry Meal-Prep Salad
Dinner (493 calories)
Perfect Pan-Seared Chicken Breasts
Snacks
To make it 1,500 calories: Omit evening snack.
To make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1 medium peach to lunch.
Day 24
Daily Totals: 1,823 calories, 90g fat, 103g protein, 163g carbohydrate, 39g fiber, 1,797mg sodium.
Breakfast (318 calories)
Lunch (375 calories)
Dinner (408 calories)
Sheet-Pan Baked Feta with Bell Peppers & Chickpeas
Snacks
- 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)
- 1 cup low-fat plain strained Greek-style yogurt, ½ cup blackberries and 3 Tbsp. sliced almonds (296 calories)
- 1 medium apple and 2 Tbsp. natural peanut butter (305 calories)
To make it 1,500 calories: Omit evening snack.
To make it 2,000 calories: Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Day 25
Daily Totals: 1,812 calories, 86g fat, 108g protein, 159g carbohydrate, 31g fiber, 1,518mg sodium.
Breakfast (430 calories)
Lunch (375 calories)
Dinner (448 calories)
Chicken Cutlets with Sun-Dried Tomato Cream Sauce (Marry Me Chicken)
- Serve with ½ cup cooked brown rice
Snacks
- ¼ cup dry-roasted unsalted almonds and 1 cup blackberries (268 calories)
- 1 cup low-fat plain strained Greek-style yogurt, ½ cup sliced strawberries and 3 Tbsp. sliced almonds (292 calories)
To make it 1,500 calories: Omit blackberries at A.M. snack and omit yogurt and almonds at P.M. snack.
To make it 2,000 calories: Omit orange and add 1 serving Orange-Mango Smoothie to breakfast.
Meal-Prep Tips
- Cook extra brown rice to have with dinner tomorrow night.
Day 26
Daily Totals: 1,783 calories, 85g fat, 98g protein, 172g carbohydrate, 29g fiber, 1,835mg sodium.
Breakfast (430 calories)
Lunch (375 calories)
Dinner (544 calories)
Tofu & Vegetable Scramble
- Serve with ½ cup cooked brown rice
Snacks
- 1 medium peach (59 calories)
- 1 serving Cottage Cheese-Berry Bowl (170 calories)
- ¼ cup dry-roasted unsalted almonds (206 calories)
To make it 1,500 calories: Omit orange at breakfast and omit evening snack.
To make it 2,000 calories: Omit orange and add 1 serving Orange-Mango Smoothie at breakfast and add ½ cup blueberries to evening snack.
Day 27
Daily Totals: 1,808 calories, 95g fat, 102g protein, 158g carbohydrate, 43g fiber, 1,231mg sodium.
Breakfast (318 calories)
Lunch (422 calories)
Dinner (436 calories)
Charred Shrimp, Pesto & Quinoa Bowls
Snacks
- 1 serving Tzatziki Cucumber Slices (130 calories)
- 1 cup low-fat plain strained Greek-style yogurt, ½ cup blackberries and 3 Tbsp. sliced almonds (296 calories)
- ¼ cup dry-roasted unsalted almonds (206 calories)
To make it 1,500 calories: Omit sliced almonds at P.M. snack and evening snack.
To make it 2,000 calories: Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Day 28
Daily Totals: 1,805 calories, 84g fat, 82g protein, 201g carbohydrate, 45g fiber, 1,658mg sodium.
Breakfast (427 calories)
Lunch (422 calories)
Dinner (488 calories)
One-Pot Lentil & Vegetable Soup with Parmesan
Snacks
- ¼ cup dry-roasted unsalted shelled pistachios (176 calories)
- 1 cup low-fat plain strained Greek-style yogurt, ½ cup sliced strawberries and 3 Tbsp. sliced almonds (292 calories)
To make it 1,500 calories: Omit peach at breakfast and omit yogurt and almonds at P.M. snack.
To make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios as an evening snack.
Week 5
Day 29
Daily Totals: 1,779 calories, 71g fat, 105g protein, 200g carbohydrate, 36g fiber, 1,559mg sodium.
Breakfast (330 calories)
Lunch (340 calories)
Dinner (604 calories)
Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi
Snacks
To make it 1,500 calories: Change A.M. snack to 1 medium apple and omit evening snack.
To make it 2,000 calories: Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast and add ½ cup blueberries to P.M. snack.
Day 30
Daily Totals: 1,816 calories, 74g fat, 98g protein, 203g carbohydrate, 40g fiber, 1,510mg sodium.
Breakfast (330 calories)
Lunch (340 calories)
Dinner (427 calories)
Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans
Snacks
- 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)
- 1 cup low-fat plain strained Greek-style yogurt, ½ cup sliced strawberries and 3 Tbsp. sliced almonds (292 calories)
- 1 medium apple and 2 Tbsp. natural peanut butter (305 calories)
To make it 1,500 calories: Omit evening snack.
To make it 2,000 calories: Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast
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 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 301 to 430 calories while the lunches span 340 to 433 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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What is the anti-inflammatory diet?
The anti-inflammatory diet is a way of eating that prioritizes foods that are linked to reducing inflammation. These foods include most fruits and vegetables, legumes, healthy fats, nuts, seeds and fatty fish, like salmon and tuna. It limits refined grains, ultra-processed foods, processed meats and added sugar.
Health Benefits of Anti-Inflammatory Diets
Prioritizing nutrient-rich foods can help reduce inflammation in the body. Deeply-pigmented fruits and vegetables, like dark leafy greens, sweet potato and beets as well as blueberries and blackberries are packed with antioxidants. You’ll also find an abundance of healthy fats, including foods like salmon, tuna, avocado, olive oil and nuts. While there’s no one singular food that can banish inflammation in the body, research shows that regularly eating a wide-variety of anti-inflammatory foods can help reduce inflammation, promote healthy aging and potentially lower the incidence of chronic disease. While we focus on adding anti-inflammatory foods, we also limit foods that are linked to increased inflammatory markers, such as added sugars, refined grains and processed meats. Most of us are eating more added sugar than we realize, with the average adult consuming 17 teaspoons (about 68 grams) of added sugar per day. Research links a high intake of added sugar to elevated inflammatory markers and an increased risk of developing chronic conditions like type 2 diabetes, obesity, metabolic syndrome and heart disease. While added sugar doesn’t need to be completely off the table, reducing your intake can help reduce inflammation. Check the nutrition label and ingredient list to see where added sugar may be making its way into your routine. In addition, eating a high-fiber diet is linked with many health benefits, including improved gut health and reduced inflammatory markers in the body.
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.
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