Day
\n1
\n2
\n3
\n4
\n5
\n6
\n7<\/p>\n
Meals
\nBreakfast: Spinach & Egg Scramble with Raspberries + 1\/3 avocado
——– Lunch: Mason Jar Power Salad with Chickpeas & Tuna
——– Dinner: Chicken Hummus Bowls
\nBreakfast: Bircher Muesli
——– Lunch: Mason Jar Power Salad with Chickpeas & Tuna
——– Dinner: Fish Taco Bowls with Green Cabbage Slaw
\nBreakfast: Bircher Muesli
——– Lunch: Chopped Salad with Sriracha Tofu & Peanut Dressing + 1 navel orange
——– Dinner: Stuffed Sweet Potato with Hummus Dressing
\nBreakfast: Bircher Muesli
——– Lunch: Chopped Salad with Sriracha Tofu & Peanut Dressing + 1 navel orange
——– Dinner: Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
\nBreakfast: Bircher Muesli
——– Lunch: Chopped Salad with Sriracha Tofu & Peanut Dressing + 1 navel orange
——– Dinner: Anti-Inflammatory Sweet Potato Salad
\nBreakfast: Chickpea & Kale Toast
——– Lunch: Chopped Salad with Sriracha Tofu & Peanut Dressing + 1 navel orange
——– Dinner: Ginger-Dill Salmon with Cucumber & Avocado Salad
\nBreakfast: Chickpea & Kale Toast
——– Lunch: Fajita-Stuffed Portobello Mushrooms
——– Dinner: High-Protein Anti-Inflammatory Veggie Soup<\/p>\n
Daily Totals
\nCalories: 1821
Fat: 106 g Protein: 95 g Carb: 129 g Fiber: 39 g Sodium: 1419 mg
\nCalories: 1833
Fat: 85 g Protein: 103 g Carb: 179 g Fiber: 49 g Sodium: 1011 mg
\nCalories: 1783
Fat: 66 g Protein: 82 g Carb: 235 g Fiber: 61 g Sodium: 1197 mg
\nCalories: 1814
Fat: 72 g Protein: 90 g Carb: 212 g Fiber: 46 g Sodium: 1578 mg
\nCalories: 1807
Fat: 89 g Protein: 70 g Carb: 200 g Fiber: 47 g Sodium: 1133 mg
\nCalories: 1811
Fat: 94 g Protein: 103 g Carb: 155 g Fiber: 44 g Sodium: 1752 mg
\nCalories: 1806
Fat: 93 g Protein: 77 g Carb: 176 g Fiber: 38 g Sodium: 1744 mg<\/p>\n
Day 1\u00a0 <\/p>\n
Daily totals: 1821 calories, 106 g fat, 95 g protein, 129 g carbohydrates, 39 g fiber, 1419 mg sodium\n<\/p>\n
Breakfast (402 Calories)\u00a0\n<\/p>\n
<\/p>\n Spinach & Egg Scramble with Raspberries<\/p>\n <\/a><\/p>\n Lunch (430 calories)\u00a0\n<\/p>\n <\/p>\n Mason Jar Power Salad with Chickpeas & Tuna<\/p>\n <\/a><\/p>\n Dinner (485 Calories)\u00a0\n<\/p>\n Snacks\n<\/p>\n <\/p>\n Lemon-Blueberry Frozen Yogurt Bites<\/p>\n <\/a><\/p>\n \u00bc cup walnuts (164 calories)\u00bd cup bell peppers with 2 tablespoons hummus (93 calories)\u00a0<\/p>\n To make it 1,500 calories: Omit Lemon-Blueberry Frozen Yogurt Bites<\/a> and \u00bd cup bell peppers with 2 tablespoons hummus from snacks.\u00a0\n<\/p>\n To make it 2,000 calories: Add 1 medium apple to lunch and 1 small piece of whole wheat pita to dinner.\n<\/p>\n Day 2 <\/p>\n Daily totals: 1833 calories, 85 g fat, 103 g protein, 179 g carbohydrates, 49 g fiber, 1011 mg sodium\n<\/p>\n Breakfast (375 Calories)\u00a0\n<\/p>\n Lunch (430 calories)\u00a0\n<\/p>\n Dinner (529 Calories)\u00a0\n<\/p>\n <\/p>\n Fish Taco Bowls with Green Cabbage Slaw<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 cup blueberries (84 calories)\u00bc cup walnuts with \u00bd cup raspberries (196 calories)\u00a0<\/p>\n To make it 1,500 calories: Omit Cottage Cheese Snack Jar<\/a> and blueberries from snacks.\n<\/p>\n To make it 2,000 calories: Add 1 tablespoon hemp hearts to breakfast and 1 banana to lunch.\n<\/p>\n Day 3 <\/p>\n Daily totals: 1783 calories, 66 g fat, 82 g protein, 235 g carbohydrates, 61 g fiber, 1197 mg sodium\n<\/p>\n Breakfast (375 Calories)\u00a0\n<\/p>\n Lunch (400 calories)\u00a0\n<\/p>\n <\/p>\n Chopped Salad with Sriracha Tofu & Peanut Dressing<\/p>\n <\/a><\/p>\n Serve with: 1 navel orange<\/p>\n Dinner (472 Calories)\u00a0\n<\/p>\n <\/p>\n Stuffed Sweet Potato with Hummus Dressing<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n To make it 1,500 calories: Omit \u00bc cup walnuts with \u00bd cup raspberries and \u00bd cup bell peppers with 2 tablespoons hummus from snacks.\n<\/p>\n To make it 2,000 calories: Add 1 tablespoon hemp hearts to breakfast and \u00bd avocado to dinner.\u00a0\n<\/p>\n Day 4 <\/p>\n Daily totals: 1814 calories, 72 g fat, 90 g protein, 212 g carbohydrates, 46 g fiber, 1578 mg sodium\n<\/p>\n Breakfast (375 Calories)\u00a0\n<\/p>\n Lunch (400 calories)\u00a0\n<\/p>\n Dinner (479 Calories)\u00a0\n<\/p>\n <\/p>\n Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n To make it 1,500 calories: Omit navel orange from lunch and Lemon-Blueberry Frozen Yogurt Bites<\/a> from snacks.\n<\/p>\n To make it 2,000 calories: Add 1 tablespoon hemp hearts to breakfast and \u00bd avocado to dinner.\u00a0\n<\/p>\n Day 5 <\/p>\n Daily totals: 1807 calories, 89 g fat, 70 g protein, 200 g carbohydrates, 47 g fiber, 1133 mg sodium\n<\/p>\n Breakfast (375 Calories)\u00a0\n<\/p>\n Lunch (400 calories)\u00a0\n<\/p>\n Dinner (528 Calories)\u00a0\n<\/p>\n <\/p>\n Anti-Inflammatory Sweet Potato Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n To make it 1,500 calories: Omit navel orange from lunch and \u00bc cup walnuts and \u00bd cup bell peppers with 2 tablespoons hummus from snacks.\n<\/p>\n To make it 2,000 calories: Add 1 tablespoon hemp hearts to breakfast and 1 cup plain kefir to snacks or lunch.\n<\/p>\n Day 6\u00a0 <\/p>\n Daily totals: 1811 calories, 94 g fat, 103 g protein, 155 g carbohydrates, 44 g fiber, 1752 mg sodium\n<\/p>\n Breakfast (397 Calories)\u00a0\n<\/p>\n Lunch (400 calories)\u00a0\n<\/p>\n Dinner (514 Calories)\u00a0\n<\/p>\n <\/p>\n Ginger-Dill Salmon with Cucumber & Avocado Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Cottage Cheese Snack Jar<\/a> (219 calories) To make it 1,500 calories: Omit navel orange from lunch and Cottage Cheese Snack Jar<\/a> from snacks.\n<\/p>\n To make it 2,000 calories: Add \u00be cup plain, low-fat Greek yogurt to blueberries for snack and 1 small piece of whole wheat pita to dinner.\n<\/p>\n Day 7\u00a0 <\/p>\n Daily totals: 1806 calories, 93 g fat, 77 g protein, 176 g carbohydrates, 38 g fiber, 1744 mg sodium\n<\/p>\n Breakfast (397 Calories)\u00a0\n<\/p>\n Lunch (427 calories)\u00a0\n<\/p>\n <\/p>\n Fajita-Stuffed Portobello Mushrooms<\/p>\n <\/a><\/p>\n Dinner (478 Calories)\u00a0\n<\/p>\n <\/p>\n High-Protein Anti-Inflammatory Veggie Soup<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n To make it 1,500 calories: Omit walnuts from snacks and reduce Lemon-Blueberry Frozen Yogurt Bites<\/a> portion to \u00bd serving.\n<\/p>\n To make it 2,000 calories: Add \u00be cup plain, low-fat Greek yogurt walnuts for snack and 1 small piece of whole wheat pita to dinner.\n<\/p>\n Frequently Asked Questions<\/p>\n Is it OK to mix and match meals if there\u2019s one I don\u2019t like?\n<\/p>\n Yes! This meal plan is meant to serve as inspiration. It doesn\u2019t 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\u2019re 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 diet recipes<\/a>.<\/p>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n Definitely, it\u2019s fine to eat the same breakfast or lunch every day. The breakfasts range from 375 to 402 calories while the lunches span 400 to 430 calories. These ranges are fairly close, though if you\u2019re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.<\/p>\n Why is there not a 1,200 calorie modification?\n<\/p>\n 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\u2019s unsustainable for long-term health and well-being.<\/p>\n Health Benefits of an Anti-Inflammatory Diet <\/p>\n Since chronic inflammation is at the heart of many chronic diseases, there are a lot of potential benefits of adopting an anti-inflammatory diet. For one, this dietary pattern is shown to significantly lower the risk of developing or dying from cardiovascular disease. Some studies have found that sticking to an anti-inflammatory diet can help reduce the risk of developing breast, colorectal, prostate, head, and neck cancer. It may also help keep your brain sharp as you age, lowering the risk of neurodegenerative diseases like Alzheimer\u2019s. There are other potential pros to this way of eating like better blood sugar control, mood, gut health, and a healthier immune system. So even if you don\u2019t embrace a fully anti-inflammatory diet, it\u2019s undoubtedly worth adding more anti-inflammatory foods to your meals and snacks.<\/p>\n How We Create Meal Plans<\/p>\n Registered dietitians thoughtfully create EatingWell\u2019s 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.<\/p>\n Dig Deeper This Common Diet Could Be Making It Harder for You to Poop, New Study Says<\/p>\n
\n1 cup blueberries (84 calories)
\n\u00bc cup walnuts with \u00bd cup raspberries (196 calories)\u00a0<\/p>\n
\n<\/p>\n