This 7-day plan plans a week’s worth of delicious anti-inflammatory meals and snacks. I eat plenty of anti-inflammatory foods, including antioxidant-rich fruits and vegetables, salmon, avocados, whole grains, nuts and seeds, but none of the sugars that promote inflammation. According to a 2022 study published in Immunology frontier, Excessive dietary sugar intake increases the risk of metabolic disorders and can lead to chronic low-grade inflammation. Instead, consume protein to improve satiety and avoid sugar cravings due to low energy in the afternoon. Get at least 76 grams of filling protein and 28 grams of gut-healthy fiber each day.
No added sugar, but does contain natural sugar found in fruits, vegetables and unsweetened dairy products like yogurt and kefir. Unlike added sugars, which are added purely for sweetness and have little nutritional value, natural sugars are found in foods that provide beneficial nutrients such as fiber, protein, vitamins and minerals. Sugar is often found in foods we don’t always expect, such as sauces, marinades, cereals, and flavored yogurts, so adding sugar to our diet can increase its levels. there is. However, just because you don’t add sugar to your plan for the week doesn’t mean you don’t need dessert. Naturally sweetened and nutritious foods, including sugar-free desserts for those who want a sweet night out.
Weight loss in overweight people helps reduce inflammation, so setting this plan at 1,500 calories per day promotes healthy weight loss for many. Corrections of 1,200 and 2,000 calories per day are included for different calorie needs.
Notable Sugar-Free Anti-Inflammatory Foods:
- Fatty fish such as salmon, tuna and mackerel
- nuts and seeds
- Natural nut butters (check ingredient list for no added sugar)
- Olive oil
- avocado
- Berries
- Cherry
- plum
- Leafy vegetables
- beats
- citrus fruit
- Cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts
- Whole grains (quinoa, bulgur, whole wheat, brown rice, oats, etc.)
- Sugar-free dairy products (yogurt, kefir)
- Legumes (beans, lentils)
How to prepare meals for the week:
- Prepare peanut butter and oat energy balls to snack on throughout the week
- Make a chopped chickpea, olive and feta salad for lunch on days 2-4
- Make easy eggs in a skillet with mushrooms and spinach for breakfast on days 2, 3 and 5
- Make a lovely cream of lemon and blueberries to serve as a dessert all week long
First day
Breakfast (318 calories)
Morning snack (115 calories)
- 1/2 cup low-fat plain Greek yogurt
- 1/2 cup raspberries
Lunch (414 calories)
PM Snack (206 Calories)
- 1/4 cup dry-roasted unsalted almonds
Dinner (469 calories)
Daily total: 1,522 calories, 79 g fat, 93 g protein, 125 g carbs, 29 g fiber, 1,460 mg sodium
Make 1,200 calories: Omit the morning snack yogurt and lunch oranges and replace the afternoon snack with 1/4 cup blueberries
Make 2,000 calories: Add 1 tbsp to 1 slice of sprouted wheat toast. Add natural peanut butter to your breakfast, 1/4 cup chopped walnuts to your morning snack, and 1 large pear to your afternoon snack.
the 2nd day
Breakfast (335 calories)
Morning snack (71 calories)
Lunch (341 calories)
Afternoon Snack (137 calories)
- 1 1/4 cups low-fat plain kefir
Dinner (530 calories)
Evening snack (98 calories)
Daily total: 1,511 calories, 71 g fat, 76 g protein, 157 g carbs, 31 g fiber, 1,744 mg sodium
Make 1,200 calories: For lunch, omit the blueberries, and for dinner, omit the avocado caprese salad.
Make 2,000 calories: Add 1 raspberry kefir power smoothie for breakfast, increase to 3 energy balls for your morning snack, and 1 medium apple for your afternoon snack.
Third day
Breakfast (335 calories)
Morning snack (71 calories)
Lunch (341 calories)
PM Snack (284 Calories)
- 1 cup low-fat plain Greek yogurt
- 2 tbsp.cannabis seeds
- 8 raspberries
Dinner (495 calories)
Daily total: 1,525 calories, 66 g fat, 76 g protein, 166 g carbs, 33 g fiber, 1,695 mg sodium
Make 1,200 calories: Reduce yogurt to 3/4 cup, omit hemp seeds for afternoon snacks, and side salads for dinner.
Make 2,000 calories: Add 1 serving of Raspberry Kefir Power Smoothie to your breakfast and 3 energy balls to your mid-morning snack, then increase to 3 tablespoons.1/4 cup of hemp seeds and raspberries for an afternoon snack
Day 4
Breakfast (318 calories)
Morning snack (181 calories)
- 1 cup low-fat plain Greek yogurt
- 1/4 cup blackberries
Lunch (341 calories)
PM Snack (141 calories)
Dinner (438 calories)
Evening snack (98 calories)
Meal prep tips: Reserve three pesto chicken quinoa bowls for lunch on days 5-7.
Daily total: 1,516 calories, 62 g fat, 82 g protein, 172 g carbs, 30 g fiber, 1,872 mg sodium
Make 1,200 calories: Change your mid-morning snack to 1/2 cup of blackberries, reduce your afternoon snack to 1 energy ball, and omit the cabbage salad with lemon-garlic vinaigrette for dinner.
Make 2,000 calories: Add 1 tbsp to 1 slice of sprouted wheat toast.Natural peanut butter for breakfast, 1/4 cup dry roasted unsalted almonds for morning snack, 1 medium apple for afternoon snack
Day 5
Breakfast (335 calories)
Morning snack (141 calories)
Lunch (357 calories)
PM Snack (152 Calories)
- 1 cup cherries
- 1/2 cup low-fat plain kefir
Dinner (529 calories)
Daily total: 1,514 calories, 68 g fat, 86 g protein, 153 g carbs, 28 g fiber, 1,923 mg sodium
Make 1,200 calories: Omit pears for breakfast, reduce to one energy ball for morning snacks, and omit cherries for afternoon snacks.
Make 2,000 calories: Add 1 tbsp to 1 slice of sprouted wheat toast.Natural Peanut Butter for Breakfast, 1/4 Cup Dry Roasted Unsalted Almonds for Afternoon Snack, 1 Serving of Lemon Blueberry Nice Cream for Evening Snack
6th day
Breakfast (318 calories)
Morning snack (253 calories)
- 3/4 cup blackberries
- 1/4 cup dry-roasted unsalted almonds
Lunch (357 calories)
PM Snack (141 calories)
Dinner (358 calories)
Evening Snack: (98 calories)
Daily total: 1,525 calories, 72 g fat, 84 g protein, 154 g carbs, 31 g fiber, 1,693 mg sodium
Make 1,200 calories: Omit almonds from your morning snack and replace your afternoon snack with 1/4 cup blueberries
Make 2,000 calories: Add 1 tbsp to 1 slice of sprouted wheat toast.Add natural peanut butter for breakfast, 3 energy balls for afternoon snacks, and 1 chopped guacamole salad for dinner
Day 7
Breakfast (318 calories)
Morning snack (200 calories)
Lunch (357 calories)
PM Snack (141 calories)
Dinner (362 calories)
Evening snack (98 calories)
Total Daily Value: 1,475 calories, 57 g fat, 78 g protein, 172 g carbs, 34 g fiber, 1,417 mg sodium
Make 1,200 calories: Change your mid-morning snack to 1/2 cup blackberries and your afternoon snack to 1/2 cup low-fat plain kefir.
Make 2,000 calories: Add 1 tbsp to 1 slice of sprouted wheat toast.Natural peanut butter for breakfast, 1 large pear for morning snack, 1/4 cup dry-roasted unsalted almonds for afternoon snack
