DAYS
\n1
\n2
\n3
\n4
\n5
\n6
\n7<\/p>\n
MEALS
\nBreakfast: Almond-Matcha Bowl + eggs
——–
Lunch: Tuna Lettuce Wraps
——–
Dinner: Squash-Black Bean Enchiladas
\nBreakfast: Mango-Chia Pudding
——–
Lunch: Chicken\u2013Kale\u2013Sweet Potato Salad
——–
Dinner: Jerk Shrimp + Brown Rice
\nBreakfast: Mango-Chia Pudding
——–
Lunch: Chicken\u2013Kale\u2013Sweet Potato Salad
——–
Dinner: Lemon-Pepper Chicken & Veg
\nBreakfast: Mango-Chia Pudding
——–
Lunch: Chicken\u2013Kale\u2013Sweet Potato Salad
——–
Dinner: Salmon w\/ Orzo & Pea Pesto
\nBreakfast: Mango-Chia Pudding
——–
Lunch: Chicken\u2013Kale\u2013Sweet Potato Salad
——–
Dinner: Spiced Lentils w\/ Roasted Roots
\nBreakfast: Raspberry-Spinach Smoothie
——–
Lunch: Chickpea Salad Sandwich
——–
Dinner: Halibut w\/ Brussels & Quinoa
\nBreakfast: Rainbow Frittata
——–
Lunch: Avocado\u2013White Bean Wrap
——–
Dinner: Root Veg Mulligatawny<\/p>\n
DAILY TOTALS
\nCalories: 1,821 Fat: 84g Protein: 75g Carb: 197g Fiber: 37g Sodium: 1,410mg
\nCalories: 1,776 Fat: 73g Protein: 86g Carb: 204g Fiber: 51g Sodium: 1,454mg
\nCalories: 1,772 Fat: 71g Protein: 97g Carb: 203g Fiber: 53g Sodium: 1,447mg
\nCalories: 1,833 Fat: 76g Protein: 91g Carb: 205g Fiber: 53g Sodium: 1,526mg
\nCalories: 1,834 Fat: 83g Protein: 82g Carb: 205g Fiber: 55g Sodium: 1,527mg
\nCalories: 1,819 Fat: 81g Protein: 68g Carb: 220g Fiber: 61g Sodium: 1,337mg
\nCalories: 1,790 Fat: 74g Protein: 70g Carb: 234g Fiber: 50g Sodium: 1,518mg<\/p>\n
Day 1\u00a0 <\/p>\n
Daily Totals: 1,821 calories, 84g fat, 16g saturated fat, 75g protein, 197g carbohydrate, 37g fiber, 1,410mg sodium\u00a0\n<\/p>\n
Breakfast (534 calories)\n<\/p>\n
<\/p>\n High-Fiber Matcha Green Smoothie Bowl<\/p>\n <\/a><\/p>\n Serve with 2 large eggs, scrambled<\/p>\n Lunch (412 calories)\n<\/p>\n Serve with 1 medium apple1 tablespoon unsalted natural peanut butter<\/p>\n Dinner (428 calories)\n<\/p>\n <\/p>\n Butternut Squash & Black Bean Enchiladas<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n White Bean\u2013Stuffed Mini Bell Peppers<\/p>\n <\/a><\/p>\n Serve with 2 tablespoons walnut halves (204 calories)\u00bd cup nonfat Greek yogurt with 1\u00bd cups cherries\u00a0(212 calories)<\/p>\n Make it 1,500 calories: Omit eggs at breakfast and peanut butter at lunch.\u00a0\n<\/p>\n Make it 2,000 calories: Add \u00bd avocado to dinner.\n<\/p>\n Day 2 <\/p>\n Daily Totals: 1,776 calories, 73g fat, 16g saturated fat, 86g protein, 204g carbohydrate, 51g fiber, 1,454mg sodium\u00a0\n<\/p>\n Breakfast (363 calories)\n<\/p>\n <\/p>\n Mango, Passion Fruit & Coconut Chia Pudding<\/p>\n <\/a><\/p>\n Lunch (441 calories)\n<\/p>\n <\/p>\n Sweet Potato, Kale & Chicken Salad with Peanut Dressing<\/p>\n <\/a><\/p>\n Serve with 1 cup strawberries<\/p>\n Dinner (528 calories)\n<\/p>\n Serve with \u00bd cup cooked brown rice\u00a0<\/p>\n Snacks\n<\/p>\n <\/p>\n Almost Chipotle’s Guacamole<\/p>\n <\/a><\/p>\n Serve with 6 carrot sticks, 6 sugar snap peas, and 2 tablespoons walnut halves\u00a0(232 calories)<\/p>\n <\/p>\n Anti-Inflammatory Energy Balls<\/p>\n <\/a><\/p>\n Serve with 1 medium orange\u00a0(264 calories)<\/p>\n Make it 1,500 calories: Omit P.M. snack.\u00a0\n<\/p>\n Make it 2,000 calories: Add 2 large eggs, scrambled, to breakfast.\n<\/p>\n Day 3 <\/p>\n Daily Totals: 1,772 calories, 71g fat, 17g saturated fat, 97protein, 203g carbohydrate, 53g fiber, 1,447mg sodium\u00a0\n<\/p>\n Breakfast (363 calories)\n<\/p>\n Lunch (477 calories)\n<\/p>\n Dinner (516 calories)\n<\/p>\n <\/p>\n Sheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoes<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit A.M. snack.\n<\/p>\n Make it 2,000 calories: Add 2 large eggs, scrambled, to breakfast.\n<\/p>\n Day 4 <\/p>\n Daily Totals: 1,833 calories, 76g fat, 17g saturated fat, 91g protein, 205g carbohydrate, 53g fiber, 1,526mg sodium\u00a0\n<\/p>\n Breakfast (363 calories)\n<\/p>\n Lunch (441 calories)\n<\/p>\n Dinner (460 calories)\n<\/p>\n <\/p>\n Skillet Salmon with Orzo & Green Pea Pesto<\/p>\n <\/a><\/p>\n Serve with 1 medium orange<\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit A.M. snack.\n<\/p>\n Make it 2,000 calories: Add 2 large eggs, scrambled, to breakfast.\n<\/p>\n Day 5 <\/p>\n Daily Totals: 1,834 calories, 83g fat, 18g saturated fat, 82g protein, 205g carbohydrate, 55g fiber, 1,527mg sodium\u00a0\n<\/p>\n Breakfast (363 calories)\n<\/p>\n Lunch (498 calories)\n<\/p>\n Dinner (323 calories)\n<\/p>\n <\/p>\n Roasted Root Veggies & Greens over Spiced Lentils<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n 1 serving Almost Chipotle\u2019s Guacamole<\/a>, 6 carrot sticks, 6 sugar snap peas, and 1 hard-boiled large egg (228 calories) Make it 1,500 calories: Omit P.M. snack.\n<\/p>\n Make it 2,000 calories: Add 2 scrambled eggs to breakfast.\n<\/p>\n Day 6\u00a0 <\/p>\n Daily Totals: 1,819 calories, 81g fat, 16g saturated fat, 68g protein, 220g carbohydrate, 61g fiber, 1,337mg sodium\u00a0\n<\/p>\n Breakfast (322)\n<\/p>\n <\/p>\n Anti-Inflammatory Raspberry & Spinach Smoothie<\/p>\n <\/a><\/p>\n Lunch (623 calories)\n<\/p>\n Dinner (406 calories)\n<\/p>\n <\/p>\n Baked Halibut with Brussels Sprouts & Quinoa<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit walnuts at A.M snack and omit P.M. snack.\n<\/p>\n Make it 2,000 calories: Add 2 large eggs, scrambled, to breakfast.\n<\/p>\n Day 7\u00a0 <\/p>\n Daily Totals: 1,790 calories, 74g fat, 156g saturated fat, 70g protein, 234g carbohydrate, 50g fiber, 1,518mg sodium\u00a0\n<\/p>\n Breakfast (281 calories)\n<\/p>\n Serve with 1 medium orange<\/p>\n Lunch (431 calories)\n<\/p>\n <\/p>\n Creamy Avocado & White Bean Wrap<\/p>\n <\/a><\/p>\n Serve with 1 cup blueberries<\/p>\n Dinner (578 calories)\n<\/p>\n <\/p>\n Winter Vegetable Mulligatawny Soup<\/p>\n <\/a><\/p>\n Serve with 1 slice whole-wheat bread<\/p>\n Snacks\n<\/p>\n 1 serving Almost Chipotle\u2019s Guacamole<\/a>, 6 carrot sticks, 6 sugar snap peas, and 1 hard-boiled large egg (228 calories) Make it 1,500 calories: Omit P.M. snack.\u00a0\n<\/p>\n Make it 2,000 calories: Add 1 slice whole-wheat bread and \u00bd avocado to breakfast.\n<\/p>\n Frequently Asked Questions<\/p>\n \u200b\u200bIs it OK to mix and match meals if there is one I do not like?\n<\/p>\n Yes! This meal plan is meant to serve as a framework for an anti-inflammatory diet. It doesn\u2019t need to be followed exactly to reap the benefits. 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 beginner-friendly anti-inflammatory 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 280 to 533 calories, while the lunches span 431 to 622 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.\u00a0<\/p>\n Why is there not a modification for 1,200 calories?\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 How does potassium help to lower blood pressure?\n<\/p>\n Too much sodium causes the body to hold on to excess fluid, which can raise blood pressure. Eating foods higher in potassium can help pull sodium out of the body, which can reduce fluid retention. Many fruits and vegetables are rich in potassium. Other foods with potassium include chicken, dairy and salmon.<\/p>\n Health Benefits of the DASH Diet <\/p>\n High blood pressure is a sneaky disease you might not realize you have, since it doesn\u2019t typically present any noticeable symptoms. However, lifestyle changes like diet<\/a>, physical activity and regular blood pressure monitoring can help you manage your blood pressure. We based this meal plan on the DASH\u2014or Dietary Approaches to Stop Hypertension\u2014diet<\/a>, one of the best eating patterns for combating high blood pressure. It focuses on eating lots of whole foods like fresh fruits and vegetables, whole grains, beans and proteins like fish, poultry and low-fat dairy rather than red meat\u2014while limiting sodium intake and ultra-processed foods.\u00a0\n<\/p>\n There\u2019s also a link between inflammation<\/a> and high blood pressure. Chronic inflammation can damage your blood vessels and make them stiffer, which can lead to higher blood pressure. The good news is that an anti-inflammatory diet and the DASH diet have a lot in common, making them easy to follow together. While inflammation may not be the only issue behind high blood pressure, eating antioxidant-rich foods and avoiding inflammatory ones can help boost your overall heart health.\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 Dig Deeper How to Follow the DASH Diet<\/p>\n
\n\u00bd cup nonfat Greek yogurt, 1\u00bd cups cherries, and 2 tablespoons walnut halves (294 calories)<\/p>\n
\n\u00bd cup nonfat Greek yogurt, 1\u00bd cups cherries, and 2 tablespoons walnut halves (294 calories)<\/p>\n
\n<\/p>\n