Avoiding that afternoon slump can be hard when you’re not getting enough nutrition. Don’t worry, this anti-inflammatory meal plan will help keep you energized all day. With foods rich in protein, fiber, and antioxidants like dark colored vegetables, berries, dark green leafy vegetables, nuts, seeds, and omega-3 rich fish included in every meal, you won’t have to worry about taking an afternoon nap.
How to create a meal plan
Thoughtfully Created by a Registered Dietitian Eating Wells The meal plans are designed to be easy to follow and delicious. Each meal plan meets specific parameters depending on the targeted health and lifestyle goals and is analyzed for accuracy using the ESHA Food Processor nutrition database. Because everyone’s nutritional needs are different, we encourage you to use these plans as a guide and adjust as needed.
Why this plan is right for you
There are two main types of inflammation: acute (from bruises, cuts, injuries, etc.) and chronic. While acute inflammation is helpful and necessary for healing, chronic inflammation takes a toll on the body and can increase the risk of chronic disease over time. Fortunately, there are many anti-inflammatory foods that can help reduce inflammation. This plan includes a variety of inflammation-fighting nutrients found in foods like leafy green vegetables, berries, omega-3 rich fish, nuts and seeds, legumes, and dark colored vegetables.
Our bodies get the energy they need from calories, the units of energy found in food. To keep energy levels consistent, spread your calorie intake evenly throughout the day to avoid feeling hungry. This 1,800 calorie meal plan includes modifications of the 1,500 calorie and 2,000 calorie meal plans to support people with different calorie needs. A 1,200 calorie meal plan and modifications were previously included, but are no longer included. The 2020-2025 Dietary Guidelines for Americans indicate that limiting daily calories to 1,200 is too low to meet the nutritional needs of most people and is unsustainable for long-term health and well-being.
FAQ
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If there is a meal I don’t like, can I combine it?Yes! This meal plan can serve as a framework for an anti-inflammatory eating plan. You don’t have to follow it strictly to see results. When choosing recipes, I checked the calories, protein, and sodium to ensure they were within my total daily calorie goal of 1,800 calories, within my sodium limit, and were rich in protein. If you’re swapping recipes, it may be helpful to choose recipes with similar calorie, protein, and sodium levels. For more inspiration, check out these 26 Anti-Inflammatory Recipes You Can’t Stop Eating.
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Is it okay to eat the same breakfast or lunch every day?Of course, it’s fine to eat the same breakfast and lunch every day: breakfast should be between 297 and 347 calories, and lunch should be between 460 and 555 calories. These ranges are relatively close, but if you’re closely watching calories and other nutrients like protein, you might want to adjust your snack or two accordingly.
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Why is the 1,200 calories still the same?Our meal plans no longer offer a 1,200 calorie day modification. The 2020-2025 Dietary Guidelines for Americans indicate that limiting daily calories to 1,200 is not only too low to meet the nutritional needs of most people, but also unsustainable for long-term health and well-being.
Other ways to boost your energy levels
- Get enough sleep: It may seem a bit obvious, but getting enough regular, quality sleep gives you energy throughout the day. Most Americans don’t get the recommended seven or more hours of sleep to feel well-rested the next day. Try improving your sleep by adopting habits like avoiding caffeine during the day and turning off all screens 30 minutes to an hour before bedtime.
- Eat a balanced diet: Fiber, protein, and fat take longer to digest than simple carbohydrates. Eating healthy fats like nuts and avocados, proteins like chicken and tofu, and fiber like fruits and vegetables at every meal can help keep your energy levels stable. They can also help keep you full between meals without causing energy spikes and dips.
- Soak up the morning sun: To boost your morning energy levels, try to get 15 minutes of sunlight after waking up. Bright natural light stimulates the production of cortisol and serotonin and reduces melatonin, giving you the boost you need in the morning.
Notable Anti-Inflammatory Foods
- Fruits, especially berries, cherries, pomegranates, and citrus fruits
- Vegetables such as dark green leafy vegetables, beets, broccoli, cauliflower, sweet potatoes, and winter squash
- Whole grains such as quinoa, bulgur, farro, and whole wheat bread
- nuts
- seed
- fish
- olive oil
- avocado
- Beans and lentils
- Fermented dairy products (yogurt, kefir, cottage cheese, etc.)
- Garlic, herbs and spices
How to Meal Prep for a Week
Day 1
Breakfast (332 calories)
AM Snack (224 calories)
Lunch (460 calories)
PM Snack (299 calories)
- Garlic Hummus for 1 person
- 4 carrot sticks
- 2 servings of whole wheat crackers
Dinner (522 calories)
Total Daily Value: 1,838 calories, 80 g fat, 19 g saturated fat, 61 g protein, 235 g carbohydrates, 46 g fiber, 2,148 mg sodium
To make 1,500 caloriesEliminate whole-grain crackers from your afternoon snack
To make 2,000 calories: Add 1 (5 ounces) low-fat plain Greek yogurt and 1 medium pear to your lunch.
Day 2
Breakfast (321 calories)
AM Snack (297 calories)
Lunch (465 calories)
PM Snack (220 calories)
Dinner (554 calories)
Total Daily Value: 1,859 calories, 79 g fat, 17 g saturated fat, 104 g protein, 194 g carbohydrates, 35 g fiber, 1,462 mg sodium
To make 1,500 caloriesSkip mid-morning snacks
To make 2,000 calories: Add 1 tablespoon of natural peanut butter to your morning snack and 1 tablespoon of walnuts to your afternoon snack.
Day 3
Photographer: Robbie Lozano, Food Stylist: Nicole Hopper, Prop Stylist: Tucker Vines
Breakfast (321 calories)
AM Snack (237 calories)
- 1 (5 ounce) low-fat plain Greek yogurt
- 1/2 cup raspberries
- 1 tablespoon natural peanut butter
Lunch (511 calories)
PM Snack (203 calories)
Dinner (521 calories)
Total Daily Value: 1,793 calories, 84 g fat, 20 g saturated fat, 91 g protein, 172 g carbohydrates, 38 g fiber, 1,758 mg sodium
To make 1,500 caloriesSkip the afternoon snack and have peanut butter for your morning snack
To make 2,000 caloriesAdd 2 tablespoons of walnuts and one medium-sized banana to your breakfast.
Day 4
Breakfast (321 calories)
AM Snack (220 calories)
Lunch (511 calories)
PM Snack (299 calories)
- Garlic Hummus for 1 person
- 4 carrot sticks
- 2 servings of whole wheat crackers
Dinner (461 calories)
Total Daily Value: 1,813 calories, 89 g fat, 26 g saturated fat, 91 g protein, 177 g carbohydrates, 35 g fiber, 2,242 mg sodium
To make 1,500 caloriesAvoid whole wheat crackers for your afternoon snack.
To make 2,000 calories: Add one medium pear to your lunch and one tablespoon of walnuts to your morning snack.
Day 5
Breakfast (322 calories)
AM Snack (225 calories)
Lunch (511 calories)
PM Snack (203 calories)
Dinner (499 calories)
Total Daily Value: 1,759 calories, 79 g fat, 17 g saturated fat, 101 g protein, 166 g carbohydrates, 35 g fiber, 1,713 mg sodium
To make 1,500 caloriesSkip the afternoon snack
To make 2,000 calories: Add 1/2 cup raspberries for your morning snack, 1 (5 ounces) low-fat plain Greek yogurt for lunch, and 1 medium orange for your afternoon snack.
Day 6
Bree Goldman
Breakfast (297 calories)
AM Snack (229 calories)
- 1 (5 ounce) low-fat plain Greek yogurt
- 1/2 cup strawberries
- 1 tablespoon natural peanut butter
Lunch (511 calories)
PM Snack (179 calories)
- Garlic Hummus for 1 person
- 4 carrot sticks
- 1 whole wheat cracker
Dinner (584 calories)
Total Daily Value: 1,801 calories, 78 g fat, 18 g saturated fat, 104 g protein, 175 g carbohydrates, 28 g fiber, 1,870 mg sodium
To make 1,500 calories: I don’t eat peanut butter for breakfast or dinner.
To make 2,000 caloriesAdd half an avocado to your lunch
Day 7
Photographer: Morgan Hunt Glaze, Prop Stylist: Shel Royster, Food Stylist: Jennifer Wendorf
Breakfast (347 calories)
AM Snack (203 calories)
Lunch (555 calories)
PM Snack (206 calories)
Dinner (516 calories)
Total Daily Value: 1,828 calories, 95 g fat, 25 g saturated fat, 81 g protein, 167 g carbohydrates, 35 g fiber, 2,665 mg sodium
To make 1,500 caloriesSkip the mid-morning snack and tomato salad at dinner
To make 2,000 calories: Add 2 tablespoons of walnuts to your morning snack and 1 (5 ounce) cup of low-fat plain Greek yogurt to your afternoon snack.
