This 30-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 caloriesEach day provides at least 76 grams of protein and 33 grams of fiber—two nutrients that can help you feel full in between meals and snacks.This plan prioritizes foods and nutrients that may help lower inflammation and limits added sugar.
Looking to reduce your added sugar intake and lower inflammation? This 30-day high-fiber meal plan is for you. You’ll find a month of low-added-sugar meals and snacks that prioritize foods and nutrients rich in both fiber and anti-inflammatory properties. We include a variety of richly-pigmented fruits and vegetables, legumes, healthy fats and fish, all of which may help quell inflammation. Each day provides at least 33 grams of fiber—a type of indigestible carbohydrate found in whole grains, nuts, fruits, vegetables and legumes. Fiber is well-known for its impact on heart health and digestion, but research links a high dietary intake of this important nutrient to reduced markers of chronic inflammation as well. To make this healthy 30-day plan work for a variety of people, we include three different calorie levels to choose from and meal-prep tips at the beginning of each week.
Week 1
Bircher Muesli.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall
Day 1
Breakfast (363 calories)
A.M. Snack (170 calories)
Lunch (422 calories)
P.M. Snack (203 calories)
Dinner (628 calories)
Daily Totals: 1,785 calories, 102g fat, 79g protein, 149g carbohydrate, 40g fiber, 51g sugar, 2g added sugar, 1,279mg sodium.
Make it 1,500 calories: Omit orange at lunch and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Avocado Toast to dinner.
Day 2
Breakfast (375 calories)
A.M. Snack (301 calories)
Lunch (478 calories)
P.M. Snack (203 calories)
Dinner (453 calories)
Daily Totals: 1,809 calories, 93g fat, 77g protein, 189g carbohydrate, 44g fiber, 61g sugar, 2g added sugar, 1,479mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.
Day 3
Breakfast (490 calories)
A.M. Snack (215 calories)
Lunch (478 calories)
P.M. Snack (203 calories)
Dinner (427 calories)
Daily Totals: 1,812 calories, 90g fat, 81g protein, 190g carbohydrate, 43g fiber, 67g sugar, 2g added sugar, 1,089mg sodium.
Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as an evening snack.
Day 4
Breakfast (375 calories)
A.M. Snack (301 calories)
Lunch (478 calories)
P.M. Snack (203 calories)
Dinner (436 calories)
Daily Totals: 1,792 calories, 79g fat, 78g protein, 213g carbohydrate, 42g fiber, 58g sugar, 2g added sugar, 1,135mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Simple Spinach Salad to dinner.
Day 5
Breakfast (375 calories)
A.M. Snack (215 calories)
Lunch (478 calories)
P.M. Snack (203 calories)
Dinner (502 calories)
Daily Totals: 1,772 calories, 89g fat, 76g protein, 184g carbohydrate, 41g fiber, 61g sugar, 2g added sugar, 1,325mg sodium.
Make it 1,500 calories: Omit A.M. snack and reduce to 1 serving Blueberry-Pecan Energy Balls at P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 6
Breakfast (403 calories)
A.M. Snack (170 calories)
Lunch (430 calories)
P.M. Snack (203 calories)
Dinner (595 calories)
Daily Totals: 1,798 calories, 84g fat, 100g protein, 170g carbohydrate, 46g fiber, 51g sugar, 4g added sugar, 1,470mg sodium.
Make it 1,500 calories: Omit A.M. snack and reduce to 1 serving Blueberry-Pecan Energy Balls at P.M. snack.
Make it 2,000 calories: Add 1 serving Avocado Toast to dinner.
Day 7
Breakfast (403 calories)
A.M. Snack (95 calories)
Lunch (430 calories)
P.M. Snack (203 calories)
Dinner (686 calories)
Daily Totals: 1,813 calories, 89g fat, 100g protein, 159g carbohydrate, 33g fiber, 69g sugar, 4g added sugar, 1,710mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snacks.
Make it 2,000 calories: Add 2 Tbsp. almond butter to the A.M. snack.
Week 2
Caprese Chickpea Salad.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle
Day 8
Breakfast (397 calories)
A.M. Snack (63 calories)
Lunch (422 calories)
P.M. Snack (177 calories)
Dinner (742 calories)
Daily Totals: 1,802 calories, 94g fat, 87g protein, 171g carbohydrate, 49g fiber, 45g sugar, 0g added sugar, 2,024mg sodium.
Make it 1,500 calories: Omit A.M. snack, the orange at lunch and the P.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the A.M. snack.
Day 9
Breakfast (397 calories)
A.M. Snack (170 calories)
Lunch (540 calories)
P.M. Snack (177 calories)
Dinner (467 calories)
Daily Totals: 1,778 calories, 98g fat, 104g protein, 140g carbohydrate, 46g fiber, 48g sugar, 0g added sugar, 1,873mg sodium.
Make it 1,500 calories: Omit A.M. snack and the guacamole at dinner.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 10
Breakfast (397 calories)
A.M. Snack (170 calories)
Lunch (540 calories)
P.M. Snack (177 calories)
Dinner (491 calories)
Daily Totals: 1,803 calories, 111g fat, 80g protein, 136g carbohydrate, 41g fiber, 52g sugar, 0g added sugar, 1,612mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine.
Make it 2,000 calories: Add 1 serving Brussels Sprouts Caesar Salad to dinner.
Day 11
Breakfast (397 calories)
A.M. Snack (101 calories)
Lunch (540 calories)
P.M. Snack (177 calories)
Dinner (541 calories)
Daily Totals: 1,776 calories, 95g fat, 85g protein, 158g carbohydrate, 43g fiber, 47g sugar, 0g added sugar, 1,893mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snacks.
Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner.
Day 12
Breakfast (397 calories)
A.M. Snack (301 calories)
Lunch (388 calories)
P.M. Snack (177 calories)
Dinner (398 calories)
Evening Snack (131 calories)
Daily Totals: 1,793 calories, 79g fat, 95g protein, 195g carbohydrate, 43g fiber, 64g sugar, 0g added sugar, 2,260mg sodium.
Make it 1,500 calories: Omit A.M. snack
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 13
Breakfast (363 calories)
A.M. Snack (215 calories)
Lunch (388 calories)
P.M. Snack (138 calories)
Dinner (682 calories)
Daily Totals: 1,786 calories, 88g fat, 76g protein, 196g carbohydrate, 40g fiber, 61g sugar, 0g added sugar, 1,531mg sodium.
Make it 1,500 calories: Omit A.M. snack and omit blueberries at lunch.
Make it 2,000 calories: Add 1 serving Peanut Butter & Pomegranate Toast to breakfast.
Day 14
Breakfast (359 calories)
A.M. Snack (301 calories)
Lunch (392 calories)
P.M. Snack (177 calories)
Dinner (442 calories)
Evening Snack (130 calories)
Daily Totals: 1,801 calories, 79g fat, 79g protein, 210g carbohydrate, 40g fiber, 37g sugar, 0g added sugar, 2,131mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Omit clementine at lunch and add 1 serving Roasted Cabbage Salad with Lemon-Shallot Dressing to dinner.
Week 3
Anti-Inflammatory Farro & White Bean Salad.
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Day 15
Breakfast (322 calories)
A.M. Snack (301 calories)
Lunch (430 calories)
P.M. Snack (177 calories)
Dinner (421 calories)
Evening Snack (130 calories)
Daily Totals: 1,779 calories, 84g fat, 92g protein, 179g carbohydrate, 50g fiber, 63g sugar, 1g added sugar, 1,849mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving High-Fiber Chopped Salad with Italian Vinaigrette to dinner.
Day 16
Breakfast (390 calories)
A.M. Snack (215 calories)
Lunch (506 calories)
P.M. Snack (184 calories)
Dinner (485 calories)
Daily Totals: 1,775 calories, 90g fat, 83g protein, 171g carbohydrate, 42g fiber, 46g sugar, 1g added sugar, 1,813mg sodium.
Make it 1,500 calories: Omit A.M. snack and omit orange at the P.M. snack.
Make it 2,000 calories: Add 1 serving Pizza Pistachios with 1 clementine as an evening snack.
Day 17
Breakfast (390 calories)
A.M. Snack (317 calories)
Lunch (506 calories)
P.M. Snack (177 calories)
Dinner (428 calories)
Daily Totals: 1,814 calories, 85g fat, 74g protein, 207g carbohydrate, 39g fiber, 45g sugar, 1g added sugar, 2,111mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and increase to ¼ cup chopped walnuts at the A.M. snack.
Day 18
Breakfast (390 calories)
A.M. Snack (184 calories)
Lunch (506 calories)
P.M. Snack (177 calories)
Dinner (466 calories)
Evening Snack (95 calories)
Daily Totals: 1,806 calories, 87g fat, 93g protein, 180g carbohydrate, 40g fiber, 59g sugar, 2g added sugar, 2,017mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 2 Tbsp. almond butter to the evening snack.
Day 19
Breakfast (390 calories)
A.M. Snack (196 calories)
Lunch (506 calories)
P.M. Snack (177 calories)
Dinner (559 calories)
Daily Totals: 1,824 calories, 93g fat, 75g protein, 191g carbohydrate, 44g fiber, 46g sugar, 1g added sugar, 2,078mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 clementine and omit P.M. snack.
Make it 2,000 calories: Add ¼ cup chopped walnuts to the A.M. snack.
Day 20
Breakfast (403 calories)
A.M. Snack (217 calories)
Lunch (438 calories)
P.M. Snack (177 calories)
Dinner (567 calories)
Daily Totals: 1,801 calories, 85g fat, 85g protein, 188g carbohydrate, 37g fiber, 73g sugar, 0g added sugar, 2,000mg sodium.
Make it 1,500 calories: Omit A.M. snack and the orange at lunch.
Make it 2,000 calories: Add 1 Tbsp. chopped walnuts to the yogurt at breakfast and add 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette to dinner.
Day 21
Breakfast (403 calories)
A.M. Snack (215 calories)
Lunch (438 calories)
P.M. Snack (177 calories)
Dinner (414 calories)
Evening Snack (130 calories)
Daily Totals: 1,777 calories, 83g fat, 110g protein, 159g carbohydrate, 37g fiber, 65g sugar, 0g added sugar, 1,882mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add 1 serving White Bean & Avocado Toast to dinner.
Week 4
Sheet-Pan Honey Mustard Salmon & Vegetables.
Photographer: Hannah Hufham, Food Stylist: Giovanna Vazquez
Day 22
Breakfast (359 calories)
A.M. Snack (301 calories)
Lunch (430 calories)
P.M. Snack (203 calories)
Dinner (406 calories)
Evening Snack (95 calories)
Daily Totals: 1,790 calories, 79g fat, 89g protein, 191g carbohydrate, 39g fiber, 106g sugar, 5g added sugar, 1,576mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 2 Tbsp. almond butter to the evening snack.
Day 23
Breakfast (435 calories)
1 cup low-fat plain strained (Greek-style) yogurt)
1 serving Cinnamon-Toasted Oats
½ cup raspberries
2 Tbsp. chopped walnuts
A.M. Snack (101 calories)
Lunch (498 calories)
P.M. Snack (203 calories)
Dinner (553 calories)
Daily Totals: 1,789 calories, 87g fat, 77g protein, 181g carbohydrate, 37g fiber, 48g sugar, 5g added sugar, 1,391mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snack.
Make it 2,000 calories: Add 1 serving Cacio e Pepe Kale Salad to dinner.
Day 24
Breakfast (451 calories)
1 cup low-fat plain strained (Greek-style) yogurt)
1 serving Cinnamon-Toasted Oats
¾ cup raspberries
2 Tbsp. chopped walnuts
A.M. Snack (122 calories)
Lunch (498 calories)
P.M. Snack (203 calories)
Dinner (511 calories)
Daily Totals: 1,784 calories, 96g fat, 85g protein, 147g carbohydrate, 33g fiber, 42g sugar, 7g added sugar, 1,487mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 clementine and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as an evening snack.
Day 25
Breakfast (483 calories)
1 cup low-fat plain strained (Greek-style) yogurt)
1 serving Cinnamon-Toasted Oats
½ cup blueberries
3 Tbsp. chopped walnuts
A.M. Snack (101 calories)
Lunch (498 calories)
P.M. Snack (203 calories)
Dinner (496 calories)
Daily Totals: 1,780 calories, 85g fat, 84g protein, 176g carbohydrate, 38g fiber, 44g sugar, 8g added sugar, 1,707mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 clementine and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as an evening snack.
Day 26
Breakfast (483 calories)
1 cup low-fat plain strained (Greek-style) yogurt)
1 serving Cinnamon-Toasted Oats
½ cup blueberries
3 Tbsp. chopped walnuts
A.M. Snack (95 calories)
Lunch (498 calories)
P.M. Snack (203 calories)
Dinner (529 calories)
Daily Totals: 1,806 calories, 93g fat, 87g protein, 163g carbohydrate, 37g fiber, 48g sugar, 5g added sugar, 1,279mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snacks.
Make it 2,000 calories: Add 2 Tbsp. almond butter to the A.M. snack.
Day 27
Breakfast (363 calories)
A.M. Snack (215 calories)
Lunch (447 calories)
P.M. Snack (203 calories)
Dinner (444 calories)
Evening Snack (122 calories)
Daily Totals: 1,793 calories, 100g fat, 87g protein, 155g carbohydrate, 37g fiber, 59g sugar, 5g added sugar, 1,664mg sodium.
Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and omit the evening snack.
Make it 2,000 calories: Add 1 serving Peanut Butter & Pomegranate Toast to breakfast.
Day 28
Breakfast (359 calories)
A.M. Snack (317 calories)
Lunch (447 calories)
P.M. Snack (203 calories)
Dinner (453 calories)
Daily Totals: 1,778 calories, 78g fat, 84g protein, 205g carbohydrate, 47g fiber, 87g sugar, 2g added sugar, 1,401mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium orange.
Make it 2,000 calories: Add 1 serving Peanut Butter & Pomegranate Toast to breakfast.
Week 5
White Bean–Stuffed Mini Bell Peppers.
Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
Day 29
Breakfast (407 calories)
A.M. Snack (222 calories)
Lunch (538 calories)
P.M. Snack (122 calories)
Dinner (505 calories)
Daily Totals: 1,797 calories, 89g fat, 98g protein, 163g carbohydrate, 35g fiber, 40g sugar, 1g added sugar, 1,776mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as an evening snack.
Day 30
Breakfast (407 calories)
A.M. Snack (222 calories)
Lunch (538 calories)
P.M. Snack (35 calories)
Dinner (613 calories)
Daily Totals: 1,817 calories, 78g fat, 78g protein, 213g carbohydrate, 44g fiber, 51g sugar, 0g added sugar, 1,592mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Peanut Butter-Banana Flaxseed Smoothie and omit both the A.M. and P.M. snacks.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as an evening snack.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?
Yes, you can mix and match meals if there’s one you don’t like or browse some of our other anti-inflammatory diet recipes for additional inspiration. When creating this plan, we aimed to include nutrient-rich meals that totaled about 1,800 calories with at least 60 grams of protein and 30 grams of fiber, though most days came in quite a bit higher than that. We also capped sodium at 2,300 milligrams per day, as recommended by the 2020-2025 Dietary Guidelines for Americans (DGAs).
Can I eat the same breakfast or lunch every day?
You can eat the same breakfast or lunch every day if you prefer. We chose recipes rich in nutrients that may reduce inflammation as well as recipes high in fiber and low in added sugars. Each breakfast ranges from 322 to 407 calories while lunches span 398 to 540 calories. These ranges are fairly similar, so a swap should work for most people. If you’re closely monitoring calories, protein, fiber or other nutrients, you may want to adjust a snack or two.
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 DGAs 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 fiber?
Fiber is a type of indigestible carbohydrate found in plants. A high fiber intake is linked to a reduced risk of heart disease, lower body weight, improved digestion, better blood sugar levels and reduced chronic inflammation.,
Health Benefits of the Anti-Inflammatory Diet
The anti-inflammatory diet is similar to the popular Mediterranean diet. Both routines emphasize a high intake of fruits, vegetables, healthy fats, fish, fiber-rich whole grains and legumes while limiting refined grains, red meat and processed meats., The anti-inflammatory diet prioritizes foods that are particularly rich in antioxidants like carotenoids and anthocyanins. These foods include richly-pigmented fruits and vegetables, such as beets, winter squash and other orange vegetables, dark leafy greens, pomegranate and berries. These foods are cornerstones of the anti-inflammatory diet, though less colorful foods like legumes and whole grains can help reduce inflammation, too. A fiber-rich diet, particularly one that includes cereal grains, is also linked to reduced chronic inflammation. Following the anti-inflammatory diet can have many positive health outcomes, such as a reduced risk of heart disease and type 2 diabetes, better brain health and lower incidences of health conditions linked to inflammation, such as colitis and psoriasis., In this 30-day meal plan, we include fiber-rich foods that can help reduce inflammation while reducing added sugar. Because excess added sugar can increase inflammation, we limited it to no more than 3 grams of added sugar per meal with no day exceeding 8 grams of total added sugar.
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
The Best Foods to Eat to Fight Inflammation, According to Dietitians
Top 7 Sources of Added Sugar In Our Diets
Dining and Cooking