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| Meal Plan at a Glance | ||
|---|---|---|
| BREAKFAST/ AM SNACK | LUNCH/ PM SNACK | DINNER/ LATE-NIGHT SNACK |
| Yogurt, berries, walnuts & chia/ Cherries & pistachios | Chickpea & tuna salad/ Apple | Salmon & salad/ Cashew clusters |
| Overnight oats & walnuts/ Yogurt & cherries | Tinola & banana/ Apple | Frittata & salad/ Cashew clusters |
| Overnight oats & walnuts/ Egg bites | Tinola & banana/ Yogurt & blackberries | Veggie bowl & chicken/ Cashew clusters |
| Overnight oats & walnuts/ Egg bites | Tinola & banana/ Orange & pistachios | Zucchini noodles & shrimp/ Cashew clusters |
| Egg bites & smoothie/ Yogurt & cherries | Kale & avocado salad/ Apple | Chicken & beet salad/ Cashew clusters |
| Egg bites & smoothie/ Yogurt, cherries & walnuts | Kale & avocado salad/ Apple & almond butter | Halibut & bean salad |
| Egg bites & smoothie/ Cherries | Chickpea & tuna salad/ Kefir & blueberries | Kale salad & black beans/ Cashew clusters |
Day 1
Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall
Breakfast (405 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- ½ cup blueberries
- 2 Tbsp. chopped walnuts
- 2 Tbsp. chia seeds
A.M. Snack (273 calories)
- 1 cup cherries
- ¼ cup unsalted dry-roasted shelled pistachios
Lunch (430 calories)
P.M. Snack (95 calories)
Dinner (528 calories)
Evening Snack (75 calories)
Daily Totals: 1,806 calories, 101g fat, 100g protein, 141g carbohydrate, 35g fiber, 1,216mg sodium
Make it 1,500 calories: Reduce to 1 Tbsp. chia seeds at breakfast, omit pistachios at A.M. snack and omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. almond butter to P.M. snack.
Day 2
Breakfast (400 calories)
A.M. Snack (158 calories)
- 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
- ½ cup cherries
Lunch (449 calories)
P.M. Snack (95 calories)
Dinner (552 calories)
Evening Snack (150 calories)
Daily Totals: 1,804 calories, 96g fat, 79g protein, 173g carbohydrate, 30g fiber, 1,575mg sodium
Make it 1,500 calories: Omit chopped walnuts at breakfast and yogurt at A.M. snack and reduce to 1 serving Dark Chocolate Cashew Clusters at evening snack.
Make it 2,000 calories: Add 2 Tbsp. almond butter to P.M. snack.
Day 3
Breakfast (400 calories)
A.M. Snack (185 calories)
Lunch (449 calories)
P.M. Snack (172 calories)
- 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
- 1 cup blackberries
Dinner (452 calories)
Evening Snack (150 calories)
Daily Totals: 1,809 calories, 86g fat, 108g protein, 165g carbohydrate, 29g fiber, 1,713mg sodium
Make it 1,500 calories: Omit chopped walnuts at breakfast and yogurt at P.M. snack and reduce to 1 serving Dark Chocolate Cashew Clusters at evening snack.
Make it 2,000 calories: Add 1 medium apple to A.M. snack and 2 Tbsp. chopped walnuts to P.M. snack.
Day 4
Breakfast (400 calories)
A.M. Snack (185 calories)
Lunch (449 calories)
P.M. Snack (237 calories)
- 1 medium orange
- ¼ cup unsalted dry-roasted shelled pistachios
Dinner (447 calories)
Evening Snack (75 calories)
Daily Totals: 1,794 calories, 106g fat, 89g protein, 139g carbohydrate, 29g fiber, 1,904mg sodium
Make it 1,500 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast and omit pistachios at P.M. snack.
Make it 2,000 calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add 1 medium apple to A.M. snack and increase to 2 servings Dark Chocolate Cashew Clusters at evening snack.
Day 5
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
Breakfast (515 calories)
A.M. Snack (158 calories)
- 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
- ½ cup cherries
Lunch (368 calories)
P.M. Snack (95 calories)
Dinner (498 calories)
Evening Snack (150 calories)
Daily Totals: 1,784 calories, 95g fat, 97g protein, 155g carbohydrate, 30g fiber, 2,137mg sodium
Make it 1,500 calories: Omit Anti-Inflammatory Lemon-Blueberry Smoothie at breakfast and add 1 Tbsp. chopped walnuts to A.M. snack.
Make it 2,000 calories: Add 2 Tbsp. almond butter to P.M. snack.
Day 6
Breakfast (515 calories)
A.M. Snack (254 calories)
- 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
- ½ cup cherries
- 2 Tbsp. chopped walnuts
Lunch (368 calories)
P.M. Snack (193 calories)
- 1 medium apple
- 1 Tbsp. almond butter
Dinner (467 calories)
Daily Totals: 1,797 calories, 98g fat, 98g protein, 149g carbohydrate, 32g fiber, 2,118mg sodium
Make it 1,500 calories: Omit yogurt and chopped walnuts at A.M. snack and omit almond butter at P.M. snack.
Make it 2,000 calories: Add 1 medium banana to lunch and increase to 2 Tbsp. almond butter at P.M. snack.
Day 7
Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,
Breakfast (515 calories)
A.M. Snack (97 calories)
Lunch (430 calories)
P.M. Snack (104 calories)
- ¾ cup low-fat plain kefir
- ¼ cup blueberries
Dinner (588 calories)
Evening Snack (75 calories)
Daily Totals: 1,809 calories, 87g fat, 81g protein, 192g carbohydrate, 37g fiber, 1,866mg sodium
Make it 1,500 calories: Omit Anti-Inflammatory Lemon-Blueberry Smoothie at breakfast.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.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 400 to 500 calories while the lunches span 368 to 452 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 anti-inflammatory diet?The anti-inflammatory diet is a way of eating that emphasizes a high intake of foods that may reduce chronic inflammation. These foods include fruits, vegetables, fermented foods, fish and nuts. It limits processed foods, added sugars, fried foods and refined grains. Chronic inflammation is low-grade inflammation in the body, and it is linked to an increased risk of developing certain health conditions, such as some cancers, heart disease and type 2 diabetes.
What Are Antioxidants?
Antioxidants are substances that help protect cells from damage caused by free radicals, which are created in response to oxidative stress. Free radical cell damage may play a role in increasing the risk of cancer and heart disease.Antioxidants include beta carotene, lycopene, anthocyanin and vitamins A, C and E, to name a few. While antioxidants certainly play an important role in cell repair, more isn’t always better. Large amounts of some antioxidants, especially in supplemental form, are linked to an increased risk of certain health conditions and can interfere with normal cell functions. If you’re looking to increase your intake of antioxidants, it’s often safer to get them from food sources and skip supplemental forms unless recommended by your medical provider.
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.
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