Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Frittata, toast & grapes/ Yogurt & raspberries
Veggie bowls/ Edamame
Stuffed butternut squash & plums
Chia pudding/ Energy balls
Salmon-stuffed avocados & kale salad/ Walnuts
Lemon chicken & sweet potatoes
Chia pudding & scrambled eggs/ Ricotta toast
Bento Box lunch/ Yogurt & plums
Chickpeas alla Vodka
Chia pudding/ Smoothie & grapes
Bento Box lunch/ Edamame
Pork chops & spinach
Chia pudding/ Energy ball & orange
Bento Box lunch/ Walnuts & plum
Chili
Smoothie/ Yogurt & plums
Salmon salad/ Walnuts
Steak salad & broccolini
Egg in a hole & grapes/ Energy balls
Shrimp grain bowls/ Yogurt & raspberries
Sausage & kale pasta
Day 1
Cheesy Spinach & Artichoke Stuffed Butternut Squash.
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Breakfast (412 calories)
Morning Snack (145 calories)
1 cup raspberries½ cup low-fat plain Greek yogurt
Lunch (673 calories)
Afternoon Snack (64 calories)
Dinner (503 calories)
Daily totals: 1,797 cal, 98g fat, 25g saturated fat, 81g protein, 172g carbs, 42g fiber, 1,924mg sodium
To make it 1,500 calories: Omit bread at breakfast and omit A.M. snack.
To make it 2,000 calories: Add 1 serving Spiced Roasted Walnuts to P.M. snack.
Day 2
Skillet Lemon Chicken with Spinach.
Diana Chistruga
Breakfast (452 calories)
Morning Snack (234 calories)
Lunch (477 calories)
Afternoon Snack (183 calories)
Dinner (402 calories)
Daily totals: 1,748 calories, 101g fat, 26g saturated fat, 77g protein, 156g carbohydrate, 40g fiber, 1,851 mg sodium
To make it 1,500 calories: Omit P.M. snack.
To make it 2,000 calories: Add 2 hard-boiled eggs to P.M snack.
Day 3
Chickpeas alla Vodka.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
Breakfast (452 calories)
Morning Snack (259 calories)
Lunch (497 calories)
Afternoon Snack (144 calories)
½ cup low-fat plain Greek yogurt2 plums
Dinner (495 calories)
Daily totals: 1,847 calories, 71g fat, 29g saturated fat, 93g protein, 201g carbohydrate, 38g fiber, 1,923 mg sodium
To make it 1,500 calories: Omit A.M. snack.
To make it 2,000 calories: Add 1 medium orange to breakfast and add ½ avocado to lunch.
Day 4
Cucumber Salad, Hummus & Pita Bento Box Lunch.
Breakfast (452 calories)
Morning Snack (358 calories)
Lunch (497 calories)
Afternoon Snack (64 calories)
Dinner (460 calories)
Daily totals: 1,831 calories, 78g fat, 23g saturated fat, 93g protein, 194 carbohydrate, 40g fiber, 1,691 mg sodium
To make it 1,500 calories: Omit Anti-Inflammatory Lemon-Blueberry Smoothie at A.M. snack.
To make it 2,000 calories: Add ½ avocado to lunch and add 1 hard-boiled egg to P.M. snack.
Day 5
Sweet Potato & Black Bean Chili.
Photographer: Antonis Achilleos, Food Stylist: Emily Nabors Hall, Prop Stylist: Kay Clarke
Breakfast (452 calories)
Morning Snack (295 calories)
Lunch (497 calories)
Afternoon Snack (243 calories)
Dinner (323 calories)
Daily totals: 1,810 calories, 70g fat, 20g saturated fat, 73g protein, 244g carbohydrate, 51g fiber, 1,662 mg sodium
To make it 1,500 calories: Omit A.M. snack.
To make it 2,000 calories: Add ½ avocado to lunch.
Day 6
Grilled Flank Steak with Tomato Salad.
Breakfast (401 calories)
Morning Snack (144 calories)
½ cup low-fat plain Greek yogurt2 plums
Lunch (627 calories)
Afternoon Snack (183 calories)
Dinner (501 calories)
Daily totals: 1,856 calories, 97g fat, 16g saturated fat, 90g protein, 149g carbohydrate, 35g fiber, 1,443 mg sodium
To make it 1,500 calories: Omit A.M. snack and P.M. snack.
To make it 2,000 calories: Add 2 scrambled eggs to breakfast.
Day 7
“Egg in a Hole” Peppers with Avocado Salsa.
Breakfast (390 calories)
Morning Snack (234 calories)
Lunch (429 calories)
Afternoon Snack (146 calories)
1 cup raspberries½ cup low-fat plain Greek yogurt
Dinner (578 calories)
Daily totals: 1,777 calories, 71g fat, 15g saturated fat, 99g protein, 207g carbohydrate, 40g fiber, 2,143 mg sodium
To make it 1,500 calories: Omit A.M. snack.
To make it 2,000 calories: Add 1 serving Spiced Roasted Walnuts to P.M. snack.
Frequently Asked Questions
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.
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 390 to 452 calories while the lunches span 429 to 673 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.
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 an anti-inflammatory diet?
The anti-inflammatory diet focuses on eating foods high in antioxidants like fruits, vegetables, nuts, seeds and beans, as well as healthy fats such as extra virgin olive oil and omega-3 fatty acids found in fish, walnuts and flaxseeds. It limits consuming foods that may promote inflammation, such as ultra-processed foods and added sugar.
How Fiber Helps Reduce Inflammation
Some inflammation can be beneficial to our bodies, like acute inflammation that happens when you are recovering from an injury or infection. However, chronic inflammation is a low-grade, more long-term type of inflammation that is harder to notice and can lead to some negative health implications like higher chronic disease risk. Fortunately, eating an anti-inflammatory diet can help remedy some of the symptoms that go with chronic inflammation, like joint pain, brain fog and low energy levels.
Fiber is a nutrient that most people don’t get enough of, but it’s really important for our health. It helps keep you regular and also supports a healthy gut microbiome, which has been linked with improved immune function, better heart health, reduced risk of cognitive decline and more. Eating enough fiber not only benefits your gut, but additionally can help reduce inflammation. Research shows that higher fiber intake may lower inflammation markers.
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 Anti-Inflammatory Diet: Is It Right for You?
4 Sneaky Signs You Might Need a Fiber Supplement, According to Dietitians
Dining and Cooking