Meal Plan at a Glance
Breakfast/ A.M. Snack
Lunch/ P.M. Snack
Dinner/ Evening Snack
Mango-blueberry smoothie/ Mini peppers with cottage cheese
Chickpea & tuna salad/ No-sugar cherry crumble
Soy-ginger salmon & cabbage slaw/ Tzatziki & cucumbers
Apple & peanut butter overnight oats/ Mini peppers with cottage cheese
Black bean soup & fruit/ Yogurt parfait
Marinated chickpea & veggie salad/ Tzatziki & cucumbers
Apple & peanut butter overnight oats/ Cottage cheese snack jar
Black bean soup & fruit/ No-sugar cherry crumble
Baked eggs in tomato sauce with roasted carrots
Apple & peanut butter overnight oats/ Mini peppers with cottage cheese
Black bean soup & fruit/ Yogurt parfait
Panzanella with burrate & tuna
Apple & peanut butter overnight oats/ Cottage cheese snack jar
Black bean soup & fruit/ Almonds & blueberries
Chicken hummus bowls
Mango-blueberry smoothie/ Apple & nut butter
Green goddess salad/ Yogurt parfait
White bean & spinach skillet
Apple & peanut butter overnight oats/ Mini peppers with cottage cheese
Green goddess salad/ Yogurt parfait
Lemon-garlic spaghetti with spinach/ No-sugar cherry crumble
Day 1
Mini Bell Peppers with Cottage Cheese.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Hannah Greenwood.
Breakfast (387 calories)
A.M. Snack (109 calories)
Lunch (430 calories)
P.M. Snack (268 calories)
Dinner (489 calories)
Evening Snack (130 calories)
Daily Totals: 1,811 calories, 88g fat, 91g protein, 173g carbohydrate, 30g fiber, 2,093mg sodium.
Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 medium banana.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast.
Day 2
High-Protein Apple & Peanut Butter Overnight Oats.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Hannah Greenwood.
Breakfast (412 calories)
A.M. Snack (109 calories)
Lunch (438 calories)
P.M. Snack (211 calories)
Dinner (500 calories)
Evening Snack (130 calories)
Daily Totals: 1,799 calories, 80g fat, 80g protein, 208g carbohydrate, 47g fiber, 1,942mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snacks.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. chopped walnuts to P.M. snack.
Day 3
Baked Eggs in Tomato Sauce with Kale.
Ali Redmond
Breakfast (412 calories)
A.M. Snack (195 calories)
Lunch (438 calories)
P.M. Snack (268 calories)
Dinner (477 calories)
Daily Totals: 1,790 calories, 71g fat, 77g protein, 214g carbohydrate, 44g fiber, 2,076mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium banana as an evening snack.
Day 4
Panzanella with Burrata & Tuna.
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
Breakfast (412 calories)
A.M. Snack (109 calories)
Lunch (473 calories)
P.M. Snack (258 calories)
Dinner (567 calories)
Daily Totals: 1,819 calories, 80g fat, 87g protein, 202g carbohydrate, 35g fiber, 1,872mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit P.M. snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium orange as an evening snack.
Day 5
Chicken Hummus Bowls.
Breakfast (412 calories)
A.M. Snack (195 calories)
Lunch (473 calories)
P.M. Snack (248 calories)
- ¼ cup unsalted dry-roasted almonds
- ½ cup blueberries
Dinner (485 calories)
Daily Totals: 1,813 calories, 78g fat, 86g protein, 196g carbohydrate, 45g fiber, 1,783mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 large pear.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium orange as an evening snack.
Day 6
Marry Me White Bean & Spinach Skillet.
Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
Breakfast (387 calories)
A.M. Snack (291 calories)
- 1 medium apple
- 2 Tbsp. almond butter
Lunch (393 calories)
P.M. Snack (211 calories)
Dinner (493 calories)
Daily Totals: 1,775 calories, 64g fat, 86g protein, 229g carbohydrate, 50g fiber, 1,269mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 7
No-Added-Sugar Cherry Crumble.
Photographer: Grant Webster, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Breakfast (387 calories)
A.M. Snack (109 calories)
Lunch (393 calories)
P.M. Snack (211 calories)
Dinner (446 calories)
Evening Snack (268 calories)
Daily Totals: 1,808 calories, 59g fat, 84g protein, 248g carbohydrate, 45g fiber, 1,354mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snacks.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?
For this plan, we focused on recipes with foods and nutrients that may help lower inflammation. You can mix and match meals if there’s one you don’t like, opt for leftovers some days or browse some of our other anti-inflammatory diet recipes for additional inspiration.
Can I eat the same breakfast or lunch every day?
Feel free to eat the same breakfast and lunch every day if it’s easier for your routine. Each breakfast is around 400 calories, while lunches range from 393 to 473 calories. These ranges are fairly similar, so a simple swap should work for most people.
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.
How do you follow the anti-inflammatory diet?
To follow the anti-inflammatory diet, focus on eating a wide array of fruits and vegetables, fermented foods, whole grains, legumes, nuts, fish and other healthy fats. Specific nutrients that may reduce inflammation include omega-3 fatty acids, fiber, zinc, magnesium and vitamins A, C, E and D. Foods to limit include excess added sugar, alcohol, processed meats and refined grains.
Health Benefits of the Anti-Inflammatory Diet
The anti-inflammatory diet is similar to the popular Mediterranean diet. Both eating patterns prioritize plant-based foods, like fruits, vegetables, whole grains and legumes, as well as healthy fats from fish, nuts and olive oil. While chronic inflammation is a complex issue that’s impacted by factors like lifestyle habits and the environment, research supports following an anti-inflammatory diet routine as a means to help lower inflammation and reduce the risk of chronic disease. Following the anti-inflammatory diet may improve blood sugar and reduce the risk of type 2 diabetes, improve heart health, lower the risk of cognitive decline and improve gastrointestinal disorders. Lifestyle habits, like smoking cessation, reducing alcohol, regular exercise and weight loss can also play a role in reducing inflammation. Research points to an overall healthy, anti-inflammatory diet eating pattern as a key component to reducing inflammation, rather than individual foods. Implementing this nutrient-rich eating pattern may help reduce inflammation and lower the risk of chronic disease.
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
6 Things to Do in the Morning to Help Prevent Inflammation Throughout the Day
The 6 Best Canned Foods for Inflammation, According to Dietitians
