Meal Plan at a Glance<\/p>\n
BREAKFAST\/ A.M. SNACK
\nLUNCH\/ P.M. SNACK
\nDINNER<\/p>\n
Frittata, toast & grapes\/ Yogurt & raspberries
\nVeggie bowls\/ Edamame
\nStuffed butternut squash & plums<\/p>\n
Chia pudding\/ Energy balls
\nSalmon-stuffed avocados & kale salad\/ Walnuts
\nLemon chicken & sweet potatoes<\/p>\n
Chia pudding & scrambled eggs\/ Ricotta toast
\nBento Box lunch\/ Yogurt & plums
\nChickpeas alla Vodka<\/p>\n
Chia pudding\/ Smoothie & grapes
\nBento Box lunch\/ Edamame
\nPork chops & spinach<\/p>\n
Chia pudding\/ Energy ball & orange
\nBento Box lunch\/ Walnuts & plum
\nChili<\/p>\n
Smoothie\/ Yogurt & plums
\nSalmon salad\/ Walnuts
\nSteak salad & broccolini<\/p>\n
Egg in a hole & grapes\/ Energy balls
\nShrimp grain bowls\/ Yogurt & raspberries
\nSausage & kale pasta<\/p>\n
Day 1\u00a0 <\/p>\n
Cheesy Spinach & Artichoke Stuffed Butternut Squash.<\/p>\n
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel<\/p>\n
Breakfast (412 calories) <\/p>\n
Morning Snack (145 calories)
\n 1 cup raspberries\u00bd cup low-fat plain Greek yogurt<\/p>\n
Lunch (673 calories) <\/p>\n
Afternoon Snack (64 calories) <\/p>\n
Dinner (503 calories) <\/p>\n
Daily totals: 1,797 cal, 98g fat, 25g saturated fat, 81g protein, 172g carbs, 42g fiber, 1,924mg sodium\n<\/p>\n
To make it 1,500 calories: Omit bread at breakfast and\u00a0omit A.M. snack.\n<\/p>\n
To make it 2,000 calories: Add 1 serving Spiced Roasted Walnuts<\/a> to P.M. snack.\n<\/p>\n Day 2 <\/p>\n Skillet Lemon Chicken with Spinach.<\/p>\n Diana Chistruga<\/p>\n Breakfast (452 calories) <\/p>\n Morning Snack (234 calories) <\/p>\n Lunch (477 calories) <\/p>\n Afternoon Snack (183 calories) <\/p>\n Dinner (402 calories) <\/p>\n Daily totals: 1,748 calories, 101g fat, 26g saturated fat, 77g protein, 156g carbohydrate, 40g fiber, 1,851 mg sodium\u00a0\n<\/p>\n To make it 1,500 calories: Omit P.M. snack.\u00a0\n<\/p>\n To make it 2,000 calories: Add 2 hard-boiled eggs to P.M snack.\u00a0\n<\/p>\n Day 3 <\/p>\n Chickpeas alla Vodka.<\/p>\n Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser<\/p>\n Breakfast (452 calories) <\/p>\n Morning Snack (259 calories) <\/p>\n Lunch (497 calories) <\/p>\n Afternoon Snack (144 calories) Dinner (495 calories) <\/p>\n Daily totals: 1,847 calories, 71g fat, 29g saturated fat, 93g protein, 201g carbohydrate, 38g fiber, 1,923 mg sodium\u00a0\n<\/p>\n To make it 1,500 calories: Omit A.M. snack.\n<\/p>\n To make it 2,000 calories: Add 1 medium orange to breakfast and add \u00bd avocado to lunch.\n<\/p>\n Day 4 <\/p>\n Cucumber Salad, Hummus & Pita Bento Box Lunch.<\/p>\n Breakfast (452 calories) <\/p>\n Morning Snack (358 calories) <\/p>\n Lunch (497 calories) <\/p>\n Afternoon Snack (64 calories) <\/p>\n Dinner (460 calories) <\/p>\n Daily totals: 1,831 calories, 78g fat, 23g saturated fat, 93g protein, 194 carbohydrate, 40g fiber, 1,691 mg sodium\u00a0\n<\/p>\n To make it 1,500 calories: Omit Anti-Inflammatory Lemon-Blueberry Smoothie at A.M. snack.\n<\/p>\n To make it 2,000 calories: Add \u00bd avocado to lunch and add 1 hard-boiled egg to P.M. snack.\n<\/p>\n Day 5 <\/p>\n Sweet Potato & Black Bean Chili.<\/p>\n Photographer: Antonis Achilleos, Food Stylist: Emily Nabors Hall, Prop Stylist: Kay Clarke<\/p>\n Breakfast (452 calories) <\/p>\n Morning Snack (295 calories) <\/p>\n Lunch (497 calories) <\/p>\n Afternoon Snack (243 calories) <\/p>\n Dinner (323 calories) <\/p>\n Daily totals: 1,810 calories, 70g fat, 20g saturated fat, 73g protein, 244g carbohydrate, 51g fiber, 1,662 mg sodium\u00a0\n<\/p>\n To make it 1,500 calories: Omit A.M. snack.\n<\/p>\n To make it 2,000 calories: Add \u00bd avocado to lunch.\n<\/p>\n Day 6\u00a0 <\/p>\n Grilled Flank Steak with Tomato Salad.<\/p>\n Breakfast (401 calories) <\/p>\n Morning Snack (144 calories) Lunch (627 calories) <\/p>\n Afternoon Snack (183 calories) <\/p>\n Dinner (501 calories) <\/p>\n Daily totals: 1,856 calories, 97g fat, 16g saturated fat, 90g protein, 149g carbohydrate, 35g fiber, 1,443 mg sodium\u00a0\n<\/p>\n To make it 1,500 calories: Omit A.M. snack and P.M. snack.\n<\/p>\n To make it 2,000 calories: Add 2 scrambled eggs to breakfast.\n<\/p>\n Day 7\u00a0 <\/p>\n “Egg in a Hole” Peppers with Avocado Salsa.<\/p>\n Breakfast (390 calories) <\/p>\n Morning Snack (234 calories) <\/p>\n Lunch (429 calories) <\/p>\n Afternoon Snack (146 calories) Dinner (578 calories) <\/p>\n Daily totals: 1,777 calories, 71g fat, 15g saturated fat, 99g protein, 207g carbohydrate, 40g fiber, 2,143 mg sodium\u00a0\n<\/p>\n To make it 1,500 calories: Omit A.M. snack.\u00a0\n<\/p>\n To make it 2,000 calories: Add 1 serving Spiced Roasted Walnuts<\/a> to P.M. snack.<\/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 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 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 390 to 452 calories while the lunches span 429 to 673 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 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 What is an anti-inflammatory diet?\n<\/p>\n The anti-inflammatory diet focuses on eating foods high in antioxidants like fruits, vegetables, nuts, seeds and beans, as well as healthy fats such as extra virgin olive oil and omega-3 fatty acids found in fish, walnuts and flaxseeds. It limits consuming foods that may promote inflammation, such as ultra-processed foods and added sugar.<\/p>\n How Fiber Helps Reduce Inflammation <\/p>\n Some inflammation<\/a> can be beneficial to our bodies, like acute inflammation that happens when you are recovering from an injury or infection. However, chronic inflammation is a low-grade, more long-term type of inflammation that is harder to notice and can lead to some negative health implications like higher chronic disease risk. Fortunately, eating an anti-inflammatory diet can help remedy some of the symptoms<\/a> that go with chronic inflammation, like joint pain, brain fog and low energy levels.\n<\/p>\n Fiber<\/a> is a nutrient that most people don\u2019t get enough of, but it\u2019s really important for our health. It helps keep you regular and also supports a healthy gut microbiome, which has been linked with improved immune function, better heart health, reduced risk of cognitive decline and more. Eating enough fiber not only benefits your gut, but additionally can help reduce inflammation. Research shows that higher fiber intake may lower inflammation markers.\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 The Anti-Inflammatory Diet: Is It Right for You?<\/p>\n
\n \u00bd cup low-fat plain Greek yogurt2 plums<\/p>\n
\n \u00bd cup low-fat plain Greek yogurt2 plums<\/p>\n
\n 1 cup raspberries\u00bd cup low-fat plain Greek yogurt<\/p>\n
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