Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Breakfast sandwich & strawberries/ Snackwich
Chicken wrap/ Carrots & hummus
Enchiladas
Breakfast pudding/ Energy balls & apple
Chicken pasta/ Yogurt bark & walnuts
Ginger salmon
Breakfast pudding/ Yogurt & raspberries
Tuna salad & eggs/ Energy balls
Chickpea & cauliflower pitas
Breakfast pudding/ Yogurt bark & walnuts
Tuan salad & eggs/ Carrots & hummus
Butternut squash soup, grilled cheese & salad
Breakfast pudding/ Snackwich
Tuna salad & eggs/ Energy balls
Pork & white beans
Smoothie/ Yogurt & strawberries
Tuna salad & eggs/ Carrots & hummus
Chicken thighs, carrots & broccoli
Egg in a hole & orange/ Energy balls
Salmon rice bowl & salad/ Toast with berries
Chicken casserole & salad
Day 1
Butternut Squash & Black Bean Enchiladas.
Greg DuPree
Breakfast (332 Calories)
Morning Snack (224 Calories)
Lunch (460 Calories)
Afternoon Snack (299 Calories)
- 1 serving of Garlic Hummus
- 4 carrot sticks
- 2 servings whole-wheat crackers
Dinner (522 Calories)
Daily Totals: 1,838 calories, 80g fat, 19g saturated fat, 61g protein, 235g carbohydrate, 46g fiber, 2,148 mg sodium
To make it 1,500 calories: Remove whole-wheat crackers from P.M. snack.
To make it 2,000 calories: Add 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt to lunch and 1 medium pear to lunch.
Day 2
Ginger-Tahini Oven-Baked Salmon & Vegetables.
Breakfast (321 Calories)
Morning Snack (297 Calories)
Lunch (465 Calories)
Afternoon Snack (220 Calories)
Dinner (554 Calories)
Daily Totals: 1,859 calories, 79g fat, 17g saturated fat, 104g protein, 194g carbohydrate, 35g fiber, 1,462 mg sodium
To make it 1,500 calories: Skip A.M. snack.
To make it 2,000 calories: Add 1 tablespoon of natural peanut butter to A.M. snack and 1 tablespoon of walnuts to P.M. snack.
Day 3
Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce.
Photographer: Robby Lozano, Food Stylist: Nicole Hopper, Prop Stylist: Tucker Vines
Breakfast (321 Calories)
Morning Snack (237 Calories)
- 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt
- ½ cup of raspberries
- 1 tablespoon of natural peanut butter
Lunch (511 Calories)
Afternoon Snack ( 203 Calories)
Dinner (521 Calories)
Daily Totals: 1,793 calories, 84g fat, 20g saturated fat, 91g protein, 172g carbohydrate, 38g fiber, 1,758 mg sodium
To make it 1,500 calories: Skip P.M. snack and peanut butter at A.M snack.
To make it 2,000 calories: Add 2 tablespoons of walnuts and a medium banana to breakfast.
Day 4
Butternut Squash Soup with Apple Grilled Cheese Sandwiches.
Breakfast (321 Calories)
Morning Snack (220 Calories)
Lunch (511 Calories)
Afternoon Snack (299 Calories)
- 1 serving of Garlic Hummus
- 4 carrot sticks
- 2 servings whole-wheat crackers
Dinner (461 Calories)
Daily Totals: 1,813 calories, 89g fat, 26g saturated fat, 91g protein, 177g carbohydrate, 35g fiber, 2,242 mg sodium
To make it 1,500 calories: Skip whole-wheat crackers on P.M. snack.
To make it 2,000 calories: Add 1 medium pear to lunch and 1 tablespoon of walnuts to A.M. snack.
Day 5
Honey-Mustard Pork with Spinach & Smashed White Beans.
Breakfast (322 Calories)
Morning Snack (225 Calories)
Lunch (511 Calories)
Afternoon Snack ( 203 Calories)
Dinner (499 Calories)
Daily Totals: 1,759 calories, 79g fat, 17g saturated fat, 101g protein, 166g carbohydrate, 35g fiber, 1,713mg sodium
To make it 1,500 calories: Skip P.M. snack.
To make it 2,000 calories: Add ½ cup of raspberries to A.M. snack, 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt to lunch, and 1 medium orange to P.M. snack.
Day 6
Honey-Garlic Chicken Thighs with Carrots & Broccoli.
Brie Goldman
Breakfast (297 Calories)
Morning Snack (229 Calories)
- 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt
- ½ cup of strawberries
- 1 tablespoon of natural peanut butter
Lunch (511 Calories)
Afternoon Snack (179 Calories)
- 1 serving of Garlic Hummus
- 4 carrot sticks
- 1 serving whole-wheat crackers
Dinner (584 Calories)
Daily Totals: 1,801 calories, 78g fat, 18g saturated fat, 104g protein, 175g carbohydrate, 28g fiber, 1,870mg sodium
To make it 1,500 calories: Skip peanut butter at A.M snack and P.M. snack.
To make it 2,000 calories: Add ½ avocado to lunch.
Day 7
Chicken Piccata Casserole.
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
Breakfast (347 Calories)
Morning Snack ( 203 Calories)
Lunch (555 Calories)
Afternoon Snack (206 Calories)
Dinner (516 Calories)
Daily Totals: 1,828 calories, 95g fat, 25g saturated fat, 81g protein, 167g carbohydrate, 35g fiber, 2,665 mg sodium
To make it 1,500 calories: Skip A.M. snack and Tomato Salad at dinner.
To make it 2,000 calories: Add 2 tablespoons of walnuts to A.M. snack and 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt to P.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 a framework for an anti-inflammatory eating plan. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, protein and sodium so they would fit within the total calorie goal of 1,800 calories per day, be within our sodium limits and high in protein. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, protein and sodium levels. For more inspiration, check out these 26 Anti-Inflammatory Recipes We Can’t Stop Eating.
Can I eat the same breakfast or lunch every day?
Definitely, it’s fine to eat the same breakfast or lunch every day. Each breakfast ranges from 297 to 347 calories, while each lunch spans 460 to 555 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 inflammation?
There are two main types of inflammation: acute (like a bruise, cut or injury) and chronic. Acute inflammation is short-term, and helpful and necessary for healing, but chronic inflammation is long-term inflammation, and can put stress on the body and increase chronic disease risk over time.
Tips for Boosting Your Energy Levels
- Get enough sleep: This may be a little obvious, but regularly getting enough quality sleep will help you have more 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 with habits like avoiding drinking caffeine later in the day or turning off all screens 30 minutes to an hour before bed.
- Eat balanced meals: Fiber, protein and fats take longer to digest compared to simple carbs. Having healthy fats like nuts and avocados, protein like chicken and tofu and fiber like fruits and vegetables at every meal helps your energy levels stay steady. This also can help you feel full until your next meal instead of having your energy levels spike and crash.
- Soak up some morning sun: Try getting 15 minutes of sunlight after you wake up to increase your energy levels in the morning. Bright natural light triggers cortisol and serotonin production while decreasing melatonin, giving you that boost you need in the morning.
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.
Dig Deeper
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