Meal Plan At a Glance<\/p>\n
DAYS
\n1
\n2
\n3
\n4
\n5
\n6
\n7<\/p>\n
MEALS
\nBreakfast: Anti-Inflammatory Smoothie \u2013\u2013\u2013\u2013 Lunch: Anti-Inflammatory Breakfast Bowl \u2013\u2013\u2013\u2013 Dinner: Salmon Salad & Crispy White Beans
\nBreakfast: Strawberry-Chocolate Chia Pudding \u2013\u2013\u2013\u2013 Lunch: Farro & White Bean Salad \u2013\u2013\u2013\u2013 Dinner: Chicken Fajita Rice Bake
\nBreakfast: Strawberry-Chocolate Chia Pudding \u2013\u2013\u2013\u2013 Lunch: Farro & White Bean Salad \u2013\u2013\u2013\u2013 Dinner: Maple-Miso Chicken & Veggie Squash
\nBreakfast: Strawberry-Chocolate Chia Pudding \u2013\u2013\u2013\u2013 Lunch: Farro & White Bean Salad \u2013\u2013\u2013\u2013 Dinner: Chickpea Casserole w\/ Spinach & Feta
\nBreakfast: Strawberry-Chocolate Chia Pudding \u2013\u2013\u2013\u2013 Lunch: Farro & White Bean Salad \u2013\u2013\u2013\u2013 Dinner: Ginger-Tahini Salmon & Vegetables
\nBreakfast: Cherry-Spinach Smoothie \u2013\u2013\u2013\u2013 Lunch: Beet & Avocado Wrap \u2013\u2013\u2013\u2013 Dinner: Chicken Hummus Bowls & Pita
\nBreakfast: Spinach & Egg Scramble w\/ Raspberries \u2013\u2013\u2013\u2013 Lunch: Beet & Avocado Wrap \u2013\u2013\u2013\u2013 Dinner: Chickpea Grain Bowl w\/ Feta<\/p>\n
DAILY TOTALS
\nCalories: 1,789 Fat: 85 g Protein: 78 g Carb: 195 g Fiber: 37 g Sodium: 1,700 mg
\nCalories: 1,833 Fat: 83 g Protein: 91 g Carb: 194 g Fiber: 54 g Sodium: 2,115 mg
\nCalories: 1,803 Fat: 86 g Protein: 87 g Carb: 180 g Fiber: 44 g Sodium: 1,951 mg
\nCalories: 1,787 Fat: 72 g Protein: 81 g Carb: 219 g Fiber: 56 g Sodium: 2,214 mg
\nCalories: 1,811 Fat: 87 g Protein: 86 g Carb: 180 g Fiber: 44 g Sodium: 2,071 mg
\nCalories: 1,843 Fat: 104 g Protein: 89 g Carb: 157 g Fiber: 38 g Sodium: 2,192 mg
\nCalories: 1,832 Fat: 83 g Protein: 87 g Carb: 196 g Fiber: 43 g Sodium: 1,641 mg<\/p>\n
Day 1 <\/p>\n
Daily totals: 1,789 calories, 85 g fat, 78 g protein, 195 g carbohydrates, 37 g fiber, 1,700 mg sodium\n<\/p>\n
Breakfast (356 Calories)\u00a0\n<\/p>\n
<\/p>\n Anti-Inflammatory Breakfast Smoothie<\/p>\n <\/a><\/p>\n Lunch (534 calories)\u00a0\n<\/p>\n <\/p>\n Anti-Inflammatory Breakfast Bowl<\/p>\n <\/a><\/p>\n Dinner (628 Calories)\u00a0\n<\/p>\n <\/p>\n Salmon Salad with Crispy White Beans<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n The #1 Anti-Inflammatory Snack You Should Be Making<\/p>\n <\/a> <\/a><\/p>\n To make it 1,500 calories: Omit both snacks.\n<\/p>\n To make it 2,000 calories: Add 3 ounces canned white\/albacore tuna (canned in water) with 6 whole-wheat crackers to snacks.\n<\/p>\n Day 2 <\/p>\n Daily totals: 1,833 calories, 83 g fat, 91 g protein, 194 g carbohydrates, 54 g fiber, 2,115 mg sodium\n<\/p>\n Breakfast (336 Calories)\u00a0\n<\/p>\n <\/p>\n Chocolate-Strawberry Chia Pudding<\/p>\n <\/a><\/p>\n Lunch (506 calories)\u00a0\n<\/p>\n <\/p>\n Anti-Inflammatory Farro & White Bean Salad<\/p>\n <\/a><\/p>\n Dinner (578 Calories)\u00a0\n<\/p>\n Snacks\n<\/p>\n 1 cup blackberries with \u00be cup low-fat plain strained (Greek-style) yogurt (186 calories)\u00a03 ounces canned white\/albacore tuna (canned in water) with 6 whole-wheat crackers (227 calories)\u00a0<\/p>\n To make it 1,500 calories: Omit avocado from dinner and omit blackberries + yogurt snack.\n<\/p>\n To make it 2,000 calories: Add 1 serving Spiced Roasted Walnuts<\/a> to snacks.\u00a0\n<\/p>\n Day 3 <\/p>\n Daily totals: 1,803 calories, 86 g fat, 87 g protein, 180 g carbohydrates, 44 g fiber, 1,951 mg sodium\n<\/p>\n Breakfast (336 Calories)\u00a0\n<\/p>\n Lunch (506 calories)\u00a0\n<\/p>\n Dinner (531 Calories)\u00a0\n<\/p>\n <\/p>\n Maple-Miso Chicken Thighs, Brussels Sprouts & Spaghetti Squash<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Lemon-Blueberry Frozen Yogurt Bites<\/p>\n <\/a><\/p>\n To make it 1,500 calories: Omit Lemon-Blueberry Frozen Yogurt Bites<\/a> snack and reduce the portion of Spiced Roasted Walnuts<\/a> to \u00bd serving.\u00a0\n<\/p>\n To make it 2,000 calories: Add 1 cup blackberries with \u00be cup low-fat plain strained (Greek-style) yogurt to snacks.\n<\/p>\n Day 4 <\/p>\n Daily totals: 1,787 calories, 72 g fat, 81 g protein, 219 g carbohydrates, 56 g fiber, 2,214 mg sodium\n<\/p>\n Breakfast (336 Calories)\u00a0\n<\/p>\n Lunch (506 calories)\u00a0\n<\/p>\n Dinner (568 Calories)\u00a0\n<\/p>\n <\/p>\n Chickpea Casserole with Spinach & Feta<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Kale-Pineapple Drink<\/a> (88 calories)\u00a0 To make it 1,500 calories: Omit tuna + crackers snack and blackberries snack.\u00a0\n<\/p>\n To make it 2,000 calories: Add 1 serving Lemon-Blueberry Frozen Yogurt Bites<\/a> to snacks.\n<\/p>\n Day 5 <\/p>\n Daily totals: 1,811 calories, 87 g fat, 86 g protein, 180 g carbohydrates, 44 g fiber, 2,071 mg sodium\n<\/p>\n Breakfast (336 Calories)\u00a0\n<\/p>\n Lunch (506 calories)\u00a0\n<\/p>\n Dinner (555 Calories)\u00a0\n<\/p>\n <\/p>\n Ginger-Tahini Oven-Baked Salmon & Vegetables<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n To make it 1,500 calories: Omit bell pepper + hummus snack and reduce the portion of Lemon-Blueberry Frozen Yogurt Bites<\/a> to \u00bd serving.\u00a0\n<\/p>\n To make it 2,000 calories: Add 1 cup raspberries with \u00be cup low-fat plain strained (Greek-style) yogurt to snacks.\n<\/p>\n Day 6 <\/p>\n Daily totals: 1,843 calories, 104 g fat, 89 g protein, 157 g carbohydrates, 38 g fiber, 2,192 mg sodium\n<\/p>\n Breakfast (412 Calories)\u00a0\n<\/p>\n <\/p>\n Anti-Inflammatory Cherry-Spinach Smoothie<\/p>\n <\/a><\/p>\n Lunch (463 calories)\u00a0\n<\/p>\n <\/p>\n Anti-Inflammatory Beet & Avocado Wrap<\/p>\n <\/a><\/p>\n Dinner (558 Calories)\u00a0\n<\/p>\n 1 small (4-inch) whole-wheat pita<\/p>\n Snacks\n<\/p>\n 1 serving Spiced Roasted Walnuts<\/a> (183 calories)\u00a0 To make it 1,500 calories: Omit pita from dinner and omit tuna + crackers snack.\u00a0\n<\/p>\n To make it 2,000 calories: Add 1 cup blueberries and 1 serving Kale-Pineapple Drink<\/a> to snacks.\n<\/p>\n Day 7 <\/p>\n Daily totals: 1,832 calories, 83 g fat, 87 g protein, 196 g carbohydrates, 43 g fiber, 1,641 mg sodium\n<\/p>\n Breakfast (427 Calories)\u00a0\n<\/p>\n <\/p>\n Spinach & Egg Scramble with Raspberries<\/p>\n <\/a><\/p>\n 1 cup unsweetened soy milk<\/p>\n Lunch (463 calories)\u00a0\n<\/p>\n Dinner (538 Calories)\u00a0\n<\/p>\n <\/p>\n Chickpea Grain Bowl with Feta & Tomatoes <\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n To make it 1,500 calories: Omit Lemon-Blueberry Frozen Yogurt Bites<\/a> snack. Increase to 1 cup raspberries at raspberries + yogurt snack.\n<\/p>\n To make it 2,000 calories: Add 1 serving Spiced Roasted Walnuts<\/a> to snacks.\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 336 to 427 calories, while the lunches span 463 to 534 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 Chronic inflammation<\/a> contributes to the development of many common health issues\u2014heart disease, type 2 diabetes, some cancers and cognitive decline. So an anti-inflammatory diet<\/a> can have a meaningful impact on your health, especially as you age. If dementia prevention is your priority, eating plenty of berries, greens, nuts, olive oil, beans, whole grains and fish may help. These foods make up the bulk of the MIND diet\u2014an inflammation-reducing diet proven to lower the risk of developing dementia. They\u2019re full of vitamins, minerals, antioxidants, plant compounds, fiber and fatty acids that don\u2019t trigger inflammation the way that refined carbs, processed meats and animal fats can. As a result, anti-inflammatory diets are linked with lower rates of heart disease, certain cancers and Alzheimer\u2019s disease.\n<\/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
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\n3 ounces canned white\/albacore tuna (canned in water) with 6 whole-wheat crackers (227 calories)
\n1 cup blackberries (62 calories)\u00a0<\/p>\n
\n3 ounces canned white\/albacore tuna (canned in water) with 6 whole-wheat crackers (227 calories)\u00a0<\/p>\n