If you want to reduce inflammation in your body and better support your gut health, your eating patterns are a good place to start. This meal plan is rich in anti-inflammatory foods, including colorful fruits and vegetables, nuts, legumes, healthy fats, and fish. Plus, you’ll get at least 30 grams of fiber each day to support gut health and healthy digestion.
Why this meal plan is right for you
Some inflammation can be beneficial to our bodies, such as acute inflammation that occurs when recovering from an injury or infection. However, chronic inflammation is a low-grade, long-lasting type of inflammation that is less noticeable and can have negative health effects, including an increased risk of chronic disease. Fortunately, eating an anti-inflammatory diet can help improve some of the symptoms associated with chronic inflammation, such as joint pain, brain fog, and low energy levels. Anti-inflammatory diets focus on eating foods high in antioxidants, such as produce and legumes, while also reducing the intake of foods that can promote inflammation, such as ultra-processed foods and those with added sugar. Also limits. This meal plan is packed with antioxidant-rich foods like berries, fatty fish, beans, and dark leafy vegetables, which help prevent chronic inflammation.
Fiber is a nutrient that most people don’t get enough of, but it’s extremely important to our health. It helps maintain a regular lifestyle and also supports a healthy gut microbiome. This is associated with improved immune function, improved heart health, and reduced risk of cognitive decline. Eating enough fiber not only benefits your gut but also helps reduce inflammation. Research shows that increasing fiber intake can lower inflammatory markers. Therefore, this plan contains at least 30 grams of fiber per day.
This 1,800 calorie meal plan includes 1,500 and 2,000 calorie modifications to support people with different calorie needs. I used to include a 1,200 calorie meal plan and modifications, but now I don’t. The 2020-2025 Dietary Guidelines for Americans state that limiting to 1,200 calories per day is too low to meet the nutritional needs of most people and is not sustainable for long-term health and well-being. suggests that it is not possible.
Day 1
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Breakfast (412 calories)
Morning snack (145 calories)
- 1 cup raspberries
- 1/2 cup low-fat plain Greek yogurt
Lunch (752 calories)
Afternoon snack (64 calories)
Dinner (419 calories)
Total daily intake: 1,794 calories, 93g fat, 22g saturated fat, 75g protein, 177g carbohydrates, 46g fiber, 1,958mg sodium
make it 1,500 calories: Skip bread for breakfast and also skip mid-morning snack.
Make it 2000 calories: Add 1 serving of spiced roasted walnuts to your PM snack.
2nd day
Diana Chistruga
Breakfast (422 calories)
Morning snack (209 calories)
Lunch (477 calories)
PM Snack (205 calories)
Dinner (528 calories)
Total daily intake: 1,790 calories, 101g fat, 26g saturated fat, 77g protein, 156g carbohydrates, 40g fiber, 1,851mg sodium
make it 1,500 calories: Skip the afternoon snack.
Make it 2000 calories: Add 2 boiled eggs to PM snack.
3rd day
Photographer: Jen Causey, Food Stylist: Emily Neighbors-Hall, Prop Stylist: Phoebe Hauser
Breakfast (422 calories)
Morning snack (259 calories)
Lunch (491 calories)
PM Snack (144 calories)
- 1/2 cup low-fat plain Greek yogurt
- 2 plums
Dinner (472 calories)
Total daily intake: 1,783 calories, 71g fat, 29g saturated fat, 93g protein, 201g carbohydrates, 38g dietary fiber, 1,923mg sodium
make it 1,500 calories:AM snack will be omitted.
Make it 2000 calories: Add 1 medium orange for breakfast and 1/2 avocado for lunch.
Day 4
Breakfast (422 calories)
Morning snack (349 calories)
Lunch (491 calories)
Afternoon snack (64 calories)
Dinner (460 calories)
Total daily intake: 1,785 calories, 78g fat, 23g saturated fat, 93g protein, 194 carbohydrates, 40g fiber, 1,691mg sodium
make it 1,500 calories: Skip the lemon blueberry smoothie for your AM snack.
Make it 2000 calories: Add 1/2 avocado for lunch and 1 boiled egg for afternoon snack.
Day 5
Photographer: Antonis Achilleos, Food Stylist: Emily Nabors Hall, Props Stylist: Kay Clarke
Breakfast (422 calories)
Morning snack (308 calories)
Lunch (491 calories)
PM Snack (266 calories)
Dinner (323 calories)
Total daily intake: 1,810 calories, 70g fat, 20g saturated fat, 73g protein, 244g carbohydrates, 51g fiber, 1,662mg sodium
make it 1,500 calories:AM snack will be omitted.
Make it 2000 calories: Add 1/2 avocado to your lunch.
Day 6
Breakfast (431 calories)
Morning snack (144 calories)
- 1/2 cup low-fat plain Greek yogurt
- 2 plums
Lunch (627 calories)
PM Snack (205 calories)
Dinner (412 calories)
Total daily intake: 1,819 calories, 97g fat, 16g saturated fat, 90g protein, 149g carbohydrates, 35g fiber, 1,443mg sodium
make it 1,500 calories: Skip the morning snack and afternoon snack.
Make it 2000 calories: Add two scrambled eggs to your breakfast.
7th day
Breakfast (390 calories)
Morning snack (247 calories)
Lunch (436 calories)
PM Snack (146 calories)
- 1 cup raspberries
- 1/2 cup low-fat plain Greek yogurt
Dinner (578 calories)
Total daily intake: 1,797 calories, 71g fat, 15g saturated fat, 99g protein, 207g carbohydrates, 40g fiber, 2,143mg sodium
make it 1,500 calories:AM snack will be omitted.
Make it 2000 calories: Add 1 serving of spiced roasted walnuts to your PM snack.
How to meal prep for the week:
FAQ
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If I don’t like certain foods, is it okay to mix them together?yes! This meal plan is intended to serve as a framework for an anti-inflammatory diet. You don’t have to follow it exactly to reap the benefits. When swapping recipes, it’s helpful to choose recipes with similar calorie, 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?Sure, it’s okay to eat the same breakfast or lunch every day. Breakfast calories range from 390 to 431 calories, and lunch calories range from 436 to 752 calories. These ranges are pretty close, but if you’re closely monitoring other nutrients like calories and protein, you may want to adjust your snacks by one or two.
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Why isn’t there a fix for 1,200 calories?No more changing 1,200 calorie days on your meal plan. The 2020-2025 Dietary Guidelines for Americans state that limiting to 1,200 calories per day is too low to meet the nutritional needs of most people and is not sustainable for long-term health and well-being. suggests that it is not possible.
How to create a meal plan
Created by a registered dietitian eating wells Meal plans should be easy to follow and delicious. Each meal plan meets specific parameters depending on the targeted health condition or lifestyle goal and is precisely analyzed using the ESHA Food Processor, a nutritional database. Nutritional needs vary from person to person, so we recommend using these plans as inspiration and adjusting as needed.
