DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Chickpea & Potato Hash
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Lunch: Beet & Avocado Wrap
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Dinner: Superfood Chopped Salad w/ Salmon & Garlic Dressing
Breakfast: Strawberry-Peach Chia Smoothie + Egg
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Lunch: Moroccan-Spiced Chicken Stew + Bell Pepper & Hummus
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Dinner: Cauliflower Steaks Piccata + Roasted Broccolini & Quinoa
Breakfast: Sprouted-Grain Toast w/ Peanut Butter & Banana
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Lunch: Moroccan-Spiced Chicken Stew + Bell Pepper & Hummus
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Dinner: Marry Me Chicken w/ Barley
Breakfast: Strawberry-Peach Chia Smoothie + Egg
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Lunch: Moroccan-Spiced Chicken Stew + Bell Pepper & Hummus
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Dinner: Chickpea Curry Bowl + Radish-Celery-Cucumber Salad
Breakfast: Sprouted-Grain Toast w/ Peanut Butter & Banana
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Lunch: Moroccan-Spiced Chicken Stew + Bell Pepper & Hummus
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Dinner: Pesto Shrimp w/ Gnocchi & Peas + Cucumber, Tomato & Feta Salad
Breakfast: Strawberry-Peach Chia Smoothie + Egg
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Lunch: Beet & Avocado Wrap
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Dinner: Lemon-Garlic Chicken w/ Potatoes, Brussels & Parmesan Greens
Breakfast: Chickpea & Potato Hash
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Lunch: Beet & Avocado Wrap
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Dinner: Baked Halibut w/ Brussels Sprouts & Quinoa
DAILY TOTALS
Calories: 1,501 Protein: 73g Carbs: 139g Fiber: 30g Fat: 78g Sodium: 1,531mg
Calories: 1,512 Protein: 80g Carbs: 163g Fiber: 36g Fat: 65g Sodium: 1,967mg
Calories: 1,516 Protein: 98g Carbs: 189g Fiber: 33g Fat: 43g Sodium: 1,682mg
Calories: 1,513 Protein: 84g Carbs: 155g Fiber: 36g Fat: 68g Sodium: 2,232mg
Calories: 1,515 Protein: 83g Carbs: 178g Fiber: 29g Fat: 55g Sodium: 1,703mg
Calories: 1,524 Protein: 76g Carbs: 136g Fiber: 33g Fat: 82g Sodium: 1,970mg
Calories: 1,515 Protein: 67g Carbs: 166g Fiber: 33g Fat: 71g Sodium: 1,791mg
Week 1
Day 1
Daily Totals: 1,501 calories, 78g fat, 73g protein, 139g carbohydrate, 30g fiber, 1,531mg sodium
Breakfast (383 calories)
Lunch (463 calories)
Anti-Inflammatory Beet & Avocado Wrap
Dinner (409 calories)
Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Snacks
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and ½ cup blueberries (152 calories)
- 1 medium apple (95 calories)
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack.
Day 2
Daily Totals: 1,516 calories, 43g fat, 98g protein, 189g carbohydrates, 33g fiber, 1,682mg sodium
Breakfast (325 calories)
Strawberry-Peach Chia Seed Smoothie
- Serve with 1 large hard-boiled egg
Lunch (390 calories)
Slow-Cooker Moroccan-Spiced Chicken Stew
- Serve with 1 medium bell pepper, sliced, and 2 Tbsp. hummus
Dinner (411 calories)
Cauliflower Steaks Piccata
Snacks
- ¼ cup unsalted dry-roasted almonds (206 calories)
- ¾ cup low-fat plain kefir (82 calories)
- 1 serving Lemon-Blueberry Nice Cream (98 calories)
Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, add 1 large pear to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to P.M. snack.
Day 3
Breakfast (290 calories)
Sprouted-Grain Toast with Peanut Butter & Banana
Lunch (390 calories)
Dinner (537 calories)
Slow-Cooker Marry Me Chicken with Barley
Snacks
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and ½ cup blueberries (152 calories)
- ½ cup cherries (49 calories)
- 1 serving Lemon-Blueberry Nice Cream (98 calories)
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Cabbage Caesar Salad to dinner.
Day 4
Daily Totals: 1,513 calories, 68g fat, 84g protein, 155g carbohydrates, 36g fiber, 2,232mg sodium
Breakfast (325 calories)
Lunch (390 calories)
Dinner (424 calories)
Roasted Chickpea Curry Bowl
Snacks
- ¼ cup unsalted dry-roasted almonds (206 calories)
- 1 cup low-fat plain kefir and 1 medium peach (168 calories)
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 large pear to A.M. snack and 1 medium orange to lunch.
Day 5
Daily Totals: 1,515 calories, 55g fat, 83g protein, 178g carbohydrates, 29g fiber, 1,703mg sodium
Breakfast (290 calories)
Lunch (390 calories)
Dinner (552 calories)
Creamy Pesto Shrimp with Gnocchi & Peas
Snacks
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and ½ cup blueberries (152 calories)
- 1 large pear (131 calories)
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1 medium orange to lunch, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Lemon-Blueberry Nice Cream as an evening snack.
Day 6
Daily Totals: 1,524 calories, 82g fat, 76g protein, 136g carbohydrates, 33g fiber, 1,970mg sodium
Breakfast (325 calories)
Lunch (463 calories)
Dinner (537 calories)
Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts
Snacks
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and ½ cup raspberries (142 calories)
- 1 medium peach (59 calories)
Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, and add 2 Tbsp. chopped walnuts to A.M. snack, 1 medium apple to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 7
Daily Totals: 1,515 calories, 71g fat, 67g protein, 166g carbohydrates, 33g fiber, 1,791mg sodium
Breakfast (383 calories)
Lunch (463 calories)
Dinner (406 calories)
Baked Halibut with Brussels Sprouts & Quinoa
Snacks
- 1 cup low-fat plain kefir and 1 medium peach (168 calories)
- 1 medium apple (95 calories)
Make it 2,000 calories: Add 1 medium orange to breakfast, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack.
Week 2
Day 8
Daily Totals: 1,494 calories, 74g fat, 79g protein, 151g carbohydrates, 36g fiber, 1,506mg sodium
Breakfast (368 calories)
Tofu Scramble with Spinach
- Serve with 1 medium orange
Lunch (357 calories)
Dinner (447 calories)
Zucchini Noodles with Avocado Pesto & Shrimp
Snacks
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 cup low-fat plain kefir to lunch, and 2 Tbsp. natural peanut butter to P.M. snack.
Day 9
Daily Totals: 1,520 calories, 59g fat, 77g protein, 179g carbohydrates, 40g fiber, 1,702mg sodium
Breakfast (385 calories)
Overnight Oats with Chia Seeds (Meal-Prep Friendly)
Lunch (361 calories)
Dinner (521 calories)
Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce
Snacks
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and ½ cup raspberries (142 calories)
- 1 stalk celery and 1 Tbsp. natural peanut butter (111 calories)
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 serving Traditional Greek Salad to dinner and add 1 serving Lemon-Blueberry Nice Cream as an evening snack.
Day 10
Daily Totals: 1,499 calories, 60g fat, 77 protein, 179g carbohydrates, 39g fiber, 1,181mg sodium
Breakfast (385 calories)
Lunch (361 calories)
Dinner (535 calories)
Chopped Chicken & Sweet Potato Salad
Snacks
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt with 2 Tbsp. chopped walnuts to P.M snack.
Day 11
Daily Totals: 1,498 calories, 64g fat, 69g protein, 172g carbohydrate, 39g fiber, 1,771mg sodium
Breakfast (385 calories)
Lunch (361 calories)
Dinner (496 calories)
Sheet-Pan Gnocchi with Broccoli & White Beans
Snacks
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and ½ cup raspberries (142 calories)
- 1 medium bell pepper, sliced, and 3 Tbsp. hummus (115 calories)
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 2 Tbsp. natural peanut butter to lunch and 1 serving Lemon-Blueberry Nice Cream as an evening snack.
Day 12
Daily Totals: 1,505 calories, 64g fat, 74g protein, 174g carbohydrate, 37g fiber, 1,514mg sodium
Breakfast (385 calories)
Lunch (361 calories)
Dinner (439 calories)
- Serve with 1-oz. slice whole-wheat baguette
Snacks
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 medium orange as an evening snack.
Day 13
Daily Totals: 1,498 calories, 70g fat, 103g protein, 125g carbohydrate, 29g fiber, 1,730mg sodium
Breakfast (368 calories)
Lunch (357 calories)
Dinner (391 calories)
Anti-Inflammatory Lemony Salmon & Orzo Casserole
Snacks
Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and ¼ cup unsalted dry-roasted shelled pistachios to lunch.
Day 14
Daily Totals: 1,493 calories, 77g fat, 99g protein, 115g carbohydrate, 33g fiber, 1,660mg sodium
Breakfast (368 calories)
Lunch (357 calories)
Dinner (391 calories)
Snacks
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and ½ cup raspberries (142 calories)
- ¼ cup unsalted dry-roasted almonds and 1 plum (237 calories)
Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and add 1 serving Citrus-Arugula Salad to dinner.
Week 3
Day 15
Daily Totals: 1,496 calories, 64g fat, 72g protein, 177g carbohydrate, 34g fiber, 1,336mg sodium
Breakfast (330 calories)
Anti-Inflammatory Lemon-Blueberry Smoothie
Lunch (340 calories)
Chicken, Spinach & Feta Wraps
- Serve with 1 medium peach
Dinner (588 calories)
Massaged Kale Salad with Roasted Sweet Potato & Black Beans
Snacks
- 1 medium orange (62 calories)
- ¼ cup unsalted dry-roasted shelled pistachios (176 calories)
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack.
Day 16
Daily Totals: 1,477 calories, 69g fat, 91g protein, 168g carbohydrate, 40g fiber, 1,727mg sodium
Breakfast (358 calories)
Lunch (326 calories)
- Serve with ½ cup blueberries
Dinner (497 calories)
Perfect Pan-Seared Chicken Breasts
Snacks
Make it 2,000 calories: Add 1 clementine to breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.
Day 17
Daily Totals: 1,508 calories, 60g fat, 72g protein, 177g carbohydrate, 38g fiber, 1,365mg sodium
Breakfast (358 calories)
Lunch (393 calories)
Dinner (564 calories)
Pan-Seared Cod with Radish & Lentil Salad
Snacks
- 1 large pear (131 calories)
- 1 medium orange (62 calories)
Make it 2,000 calories: Add 1 medium orange to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.
Day 18
Daily Totals: 1,489 calories, 69g fat, 84g protein, 146g carbohydrate, 31g fiber, 1,395mg sodium
Breakfast (358 calories)
Lunch (393 calories)
Dinner (428 calories)
Lemon-Herb Roasted Chicken
Snacks
Make it 2,000 calories: Add 1 medium orange to breakfast, 2 Tbsp. natural peanut butter to P.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.
Day 19
Daily Totals: 1,513 calories, 75g fat, 85g protein, 137g carbohydrate, 33g fiber, 1,504mg sodium
Breakfast (358 calories)
Lunch (393 calories)
Dinner (415 calories)
High-Protein Grilled Chicken Salad
- ¼ cup unsalted dry-roasted almonds (206 calories)
- 1 cup low-fat plain kefir and 1 plum (140 calories)
Make it 2,000 calories: Add 1 medium orange to breakfast, 1 peach with 2 Tbsp. chopped walnuts to the yogurt at lunch and 1 serving Raspberry-Kefir Power Smoothie as an evening snack.
Day 20
Daily Totals: 1,523 calories, 57g fat, 89g protein, 178g carbohydrate, 29g fiber, 1,391mg sodium
Breakfast (330 calories)
Lunch (376 calories)
Dinner (356 calories)
Snacks
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 21
Daily Totals: 1,520 calories, 58g fat, 104g protein, 160g carbohydrate, 29g fiber, 916mg sodium
Breakfast (330 calories)
Lunch (376 calories)
Dinner (392 calories)
Baghali Pollow with Quinoa (Persian-Style Quinoa and Beans with Chicken)
Snacks
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add 1 medium apple to P.M. snack and add 1 serving Lemon-Blueberry Nice Cream as an evening snack.
Week 4
Day 22
Daily Totals: 1,518 calories, 84g fat, 76g protein, 130g carbohydrate, 31g fiber, 1,397mg sodium
Breakfast (286 calories)
Feta, Egg & Spinach Breakfast Taco
- Serve with 1 medium orange
Lunch (463 calories)
Dinner (402 calories)
Skillet Lemon-Garlic Salmon
Snacks
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and ½ cup blackberries (236 calories)
- 1 large pear (131 calories)
Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, 1 cup low-fat plain kefir to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 23
Daily Totals: 1,497 calories, 60g fat, 100g protein, 149g carbohydrate, 30g fiber, 1,301mg sodium
Breakfast (286 calories)
Lunch (374 calories)
Spinach & Strawberry Meal-Prep Salad
Dinner (452 calories)
Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
Snacks
- 1 large pear and 1 cup low-fat plain kefir (241 calories)
- 1 cup blackberries and ½ cup unsalted low-fat cottage cheese (143 calories)
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch, 1 serving Citrus-Arugula Salad to dinner and 1 serving Lemon-Blueberry Nice Cream as an evening snack.
Day 24
Daily Totals: 1,507 calories, 82g fat, 85g protein, 124g carbohydrate, 32g fiber, 1,176mg sodium
Breakfast (359 calories)
- 1 cup low-fat plain stained (Greek-style) yogurt
- ½ cup cherries (fresh or thawed from frozen)
- 2 Tbsp. chopped pecans or nut of your choice
- 1 Tbsp. chia seeds
Lunch (374 calories)
Dinner (473 calories)
Grilled Blackened Shrimp Tacos
Snacks
- 1 medium apple (95 calories)
- ¼ cup unsalted dry-roasted almonds (206 calories)
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, 1 medium orange to lunch, 1 medium banana to P.M. snack and 1 serving Lemon-Blueberry Nice Cream as an evening snack.
Day 25
Daily Totals: 1,505 calories, 76g fat, 89g protein, 127g carbohydrate, 30g fiber, 1,786mg sodium
Breakfast (359 calories)
- 1 cup low-fat plain stained (Greek-style) yogurt
- ½ cup cherries (fresh or thawed from frozen)
- 2 Tbsp. chopped pecans or nut of your choice
- 1 Tbsp. chia seeds
Lunch (374 calories)
Dinner (440 calories)
Chicken & Bok Choy Soup with Ginger & Mushrooms
Snacks
- 1 large pear (131 calories)
- 1 medium apple and 1 Tbsp. natural peanut butter (200 calories)
Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 serving Lemon-Blueberry Nice Cream as an evening snack.
Day 26
Daily Totals: 1,520 calories, 79g fat, 95g protein, 113g carbohydrate, 31g fiber, 1,649mg sodium
Breakfast (286 calories)
Lunch (374 calories)
Dinner (411 calories)
Baked Mahi-Mahi with Garlic-Herb Butter
Snacks
- 1 medium apple and 2 Tbsp. natural peanut butter (305 calories)
- 1 cup blackberries and ½ cup unsalted low-fat cottage cheese (143 calories)
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.
Day 27
Daily Totals: 1,513 calories, 80g fat, 70g protein, 142g carbohydrate, 32g fiber, 1,371mg sodium
Breakfast (286 calories)
Lunch (463 calories)
Dinner (404 calories)
Massaged Kale Salad with Roasted Squash & Chickpeas
Snacks
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt, ½ cup blackberries and 2 Tbsp. chopped walnuts (236 calories)
- ½ cup unsalted low-fat cottage cheese and ½ cup blueberries (124 calories)
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds and 1 clementine to lunch and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.
Day 28
Daily Totals: 1,511 calories, 81g fat, 81g protein, 129g carbohydrate, 28g fiber, 1,136mg sodium
Breakfast (359 calories)
- 1 cup low-fat plain stained (Greek-style) yogurt
- ½ cup cherries (fresh or thawed from frozen)
- 2 Tbsp. chopped pecans or nut of your choice
- 1 Tbsp. chia seeds
Lunch (463 calories)
Dinner (446 calories)
Snacks
- 1 medium peach and ¾ cup low-fat plain kefir (141 calories)
- 1 medium apple (95 calories)
Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to lunch and add 2 Tbsp. natural peanut butter to P.M. snack.
Week 5
Day 29
Daily Totals: 1,497 calories, 81g fat, 81g protein, 123g carbohydrate, 29g fiber, 1,035mg sodium
Breakfast (359 calories)
- 1 cup low-fat plain stained (Greek-style) yogurt
- ½ cup cherries (fresh or thawed from frozen)
- 2 Tbsp. chopped pecans or nut of your choice
- 1 Tbsp. chia seeds
Lunch (357 calories)
Dinner (390 calories)
Slow-Cooker Cauliflower & Chickpea Tikka Masala
Snacks
Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add 1 medium apple to lunch and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Day 30
Daily Totals: 1,476 calories, 69g fat, 63g protein, 160g carbohydrate, 33g fiber, 1,523mg sodium
Breakfast (383 calories)
Lunch (357 calories)
Dinner (390 calories)
Snacks
Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. 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 and no-sugar 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 330 to 400 calories while the lunches span 325 to 475 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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Can I follow this plan if I am not trying to lose weight?
Yes! Everyone can benefit from an anti-inflammatory diet, which is ultimately a nutrient-rich eating plan. Chronic inflammation is linked to numerous health issues, so being proactive and aiming to reduce inflammation and up your nutrient intake can be a great step to take. If weight loss isn’t your goal, you may need to adjust the total calories. We included modifications for a 2,000-calorie day that may help.
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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.
What Is the Anti-Inflammatory Diet?
The anti-inflammatory diet is very similar to the popular Mediterranean diet. The anti-inflammatory diet emphasizes eating foods that may reduce inflammation, such as highly pigmented fruits and vegetables like cherries, kale, berries and beets. It also includes plenty of fish, nuts, seeds and other healthy fats. While eating this way 100% of the time is not required to reap anti-inflammatory benefits, the diet does limit added sugars, refined grains and ultra-processed foods.
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
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