Fuel Your Body: A Week of Anti-Inflammatory Eating

Embrace Wellness with Delicious, Inflammation-Fighting Meals

Start your journey towards a healthier you with an anti-inflammatory meal plan. This approach focuses on foods that combat inflammation, potentially decreasing the risk of chronic diseases and improving overall well-being. Discover a delicious and balanced way to eat that supports your health goals.

Sample Meal Plan Overview

This seven-day meal plan provides a glimpse into the structure of an anti-inflammatory diet. The plan includes a variety of breakfast, lunch, and dinner options, along with snacks to keep you energized. This plan provides a foundation; feel free to mix and match to fit your tastes.

Day 1 Breakdown

Begin your week with a focus on nutrient-rich meals. Day 1 features a smoothie or yogurt with raspberries for breakfast, a chicken wrap with almonds for lunch, and salmon with salad for dinner. This menu provides a balance of flavors and nutrients to kickstart your anti-inflammatory journey.

Breakfast

Breakfast (318 calories)

Morning Snack

Morning Snack (115 calories)

• ½ cup low-fat plain Greek yogurt
• ½ cup raspberries

Lunch

Lunch (414 calories)

Afternoon Snack

Afternoon Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner

Dinner (469 calories)

Daily Totals: 1,522 calories, 79g fat, 93g protein, 125g carbohydrate, 29g fiber, 1,460mg sodium

Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1/4 cup chopped walnuts to A.M. snack and 1 large pear to P.M. snack

Day 2 Delights

Day 2 offers a variety of meals to keep your taste buds engaged. You’ll enjoy eggs and a pear, chopped salad, and a lentil bowl. This variation helps ensure you receive a broad spectrum of nutrients.

Breakfast

Breakfast (335 calories)

Morning Snack

Morning Snack (71 calories)

Lunch

Lunch (341 calories)

Afternoon Snack

Afternoon Snack (137 calories)

• 1 ¼ cup low-fat plain kefir

Dinner

Dinner (530 calories)

Evening Snack

Evening Snack (98 calories)

Daily Totals: 1,511 calories, 71g fat, 76g protein, 157g carbohydrate, 31g fiber, 1,744mg sodium

Make it 2,000 Calories: add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 3 energy balls at A.M. snack and add 1 medium apple to P.M. snack

Day 3 Menu

Continue to nourish your body with Day 3’s offerings, including eggs, chopped salad, and a lentil bowl. Enjoy the benefits of diverse food choices, promoting a well-rounded intake of anti-inflammatory ingredients.

Breakfast

Breakfast (335 calories)

Morning Snack

Morning Snack (71 calories)

Lunch

Lunch (341 calories)

Afternoon Snack

Afternoon Snack (284 calories)

• 1 cup low-fat plain Greek yogurt
• 2 Tbsp. hemp seeds
• 8 raspberries

Dinner

Dinner (495 calories)

Daily Totals: 1,525 calories, 66g fat, 76g protein, 166g carbohydrate, 33g fiber, 1,695mg sodium

Make it 2,000 Calories: add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 3 energy balls at A.M. snack plus increase to 3 Tbsp. hemp seeds and 1/4 cup raspberries at P.M. snack

Day 4’s Nutritional Approach

Day 4 features another round of delicious and healthy choices. A smoothie and chopped salad for lunch provide a mix of flavors and nutrients. This ensures your diet remains interesting and beneficial.

Breakfast

Breakfast (318 calories)

Morning Snack

Morning Snack (181 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup blackberries

Lunch

Lunch (341 calories)

Afternoon Snack

Afternoon Snack (141 calories)

Dinner

Dinner (438 calories)

Evening Snack

Evening Snack (98 calories)

Meal-Prep Tip: reserve three servings Pesto Chicken Quinoa Bowls to have for lunch on days 5-7

Daily Totals: 1,516 calories, 62g fat, 82g protein, 172g carbohydrate, 30g fiber, 1,872mg sodium

Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1/4 cup dry-roasted unsalted almonds to A.M. snack and 1 medium apple to P.M. snack

Day 5 Ingredients

Day 5 introduces a chicken bowl and kefir with cherries. These meals are designed to be both satisfying and aligned with your anti-inflammatory eating goals.

Breakfast

Breakfast (335 calories)

Morning Snack

Morning Snack (141 calories)

Lunch

Lunch (357 calories)

Afternoon Snack

Afternoon Snack (152 calories)

• 1 cup cherries
• ½ cup low-fat plain kefir

Dinner

Dinner (529 calories)

Daily Totals: 1,514 calories, 68g fat, 86g protein, 153g carbohydrate, 28g fiber, 1,923mg sodium

Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1/4 cup dry-roasted unsalted almonds to P.M. snack and 1 serving Lemon-Blueberry Nice Cream to evening snack

Day 6 Meal Selections

Day 6 offers further variety, featuring a mix of familiar and new food pairings. These selections maintain the focus on anti-inflammatory ingredients to promote overall well-being.

Breakfast

Breakfast (318 calories)

Morning Snack

Morning Snack (253 calories)

• ¾ cup blackberries
• ¼ cup dry-roasted unsalted almonds

Lunch

Lunch (357 calories)

Afternoon Snack

Afternoon Snack (141 calories)

Dinner

Dinner (358 calories)

Evening Snack: (98 calories)

Daily Totals: 1,525 calories, 72g fat, 84g protein, 154g carbohydrate, 31g fiber, 1,693mg sodium

Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 3 energy balls at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner

Day 7 and Beyond

The final day of the meal plan includes familiar choices, ensuring you end the week with ease and satisfaction. This continued pattern can serve as a stepping stone towards lasting dietary changes.

Breakfast

Breakfast (318 calories)

Morning Snack

Morning Snack (200 calories)

Lunch

Lunch (357 calories)

Afternoon Snack

Afternoon Snack (141 calories)

Dinner

Dinner (362 calories)

Evening Snack (98 calories)

Daily Totals: 1,475 calories, 57g fat, 78g protein, 172g carbohydrate, 34g fiber, 1,417mg sodium

Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1 large pear to A.M. snack and 1/4 cup dry-roasted unsalted almonds to P.M. snack

Frequently Asked Questions

• 
  Is it OK to mix and match meals if there’s one I don’t 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 318 to 335 calories, while the lunches span 341 to 414 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 the difference between natural and added sugars?

  Natural sugars are found in fruits, vegetables and dairy. Added sugars are any type of sugar, even “natural” ones like honey and maple syrup, that are added during food processing. Unlike added sugars, which are added purely for sweetness and have little nutritional value, natural sugars are found in foods that provide beneficial nutrients, like fiber, protein, vitamins and minerals. Added sugars in our diets can add up because they’re often found in foods we wouldn’t necessarily expect, like sauces, marinades, cereals and flavored yogurts. It is recommended that you limit added sugars in the diet to no more than 25 grams per day for women and 36 grams per day for men.

Understanding the Anti-Inflammatory Diet

An anti-inflammatory diet emphasizes foods that help decrease inflammation. These include items high in antioxidants, like beta-carotene, and those rich in omega-3 fatty acids. Eating foods that support gut health, such as probiotics and fiber, is also vital. Limiting added sugars is also important; many Americans consume high levels of added sugars daily (CDC, 2024).

Meal Plan Creation Process

This meal plan was crafted by registered dietitians at EatingWell. These plans are created to be both accessible and tasty. Each meal plan is designed to meet specific needs, and the nutritional information is verified using the ESHA Food Processor database. Consider this plan a guide, and adapt it to your personal needs.