Meal Plan at a Glance <\/p>\n
Breakfast\/ AM Snack
\nLunch\/ PM Snack
\nDinner\/ Evening Snack<\/p>\n
Frittata with avocado salad\/ Yogurt parfait
\nWhite bean caprese salad\/ Almonds
\nGarlic-butter salmon & veggies\/ Raspberry jam bites<\/p>\n
Frittata with avocado salad\/ Yogurt parfait
\nWhite bean caprese salad\/ Walnuts
\nChicken hummus bowls\/ Raspberry jam bites<\/p>\n
Frittata with avocado salad
\nSweet potato with hummus dressing
\nRoasted broccoli & kimchi bowls\/ Raspberry jam bites<\/p>\n
Nut & berry parfait\/ Apple
\nGreen goddess tuna salad\/ Hummus & veggies
\nStuffed mushrooms\/ Raspberry jam bites<\/p>\n
Nut & berry parfait
\nGreen goddess tuna salad
\nSweet potato salad with chickpeas\/ Raspberry jam bites<\/p>\n
Day 1 <\/p>\n
Raspberry Chia Bites.
\nSara Baurley<\/p>\n
Breakfast (415 Calories)\u00a0 <\/p>\n
Morning Snack (196 Calories)\u00a0 <\/p>\n
Lunch (273 calories)\u00a0 <\/p>\n
Afternoon Snack (155 Calories)\u00a0 <\/p>\n
Dinner (522 Calories)\u00a0 <\/p>\n
Evening Snack (251 Calories)\u00a0 <\/p>\n
Daily totals: 1,811 calories, 99 g fat, 100 g protein, 147 g carbohydrates, 30 g fiber, 1,504 mg sodium\n<\/p>\n
To make it 1,500 calories:\u00a0 Omit morning snack. Swap afternoon snack for 1 Tbsp. hummus, \u00bd sliced English cucumber and 1 cup bell pepper slices.\u00a0\n<\/p>\n
To make it 2,000 calories: Add 2 clementines to breakfast. Increase afternoon snack to \u00bc cup almonds and add a hard-boiled egg.\n<\/p>\n
Day 2 <\/p>\n
Chicken Hummus Bowls.<\/p>\n
Breakfast (415 Calories)\u00a0 <\/p>\n
Morning Snack (196 Calories)\u00a0 <\/p>\n
Lunch (273 calories)\u00a0 <\/p>\n
Afternoon Snack (164 Calories)\u00a0
\n \u00bc cup unsalted roasted walnuts\u00a0<\/p>\n
Dinner (485 Calories)\u00a0 <\/p>\n
Evening Snack (251 Calories)\u00a0 <\/p>\n
Daily totals: 1,783 calories,\u00a098 g fat, 95 g protein, 147 g carbohydrates,\u00a0 35 g fiber, 1,820 mg sodium\n<\/p>\n
To make it 1,500 calories: Swap morning snack with 2 clementines. Omit afternoon snack.\u00a0\n<\/p>\n
To make it 2,000 calories: Add 2 clementines to breakfast. Add 1 tsp. chia seeds and 1 Tbsp. slivered almonds to morning snack. Add 1 hard-boiled egg to afternoon snack.\u00a0\u00a0\u00a0\n<\/p>\n
Day 3 <\/p>\n
Stuffed Sweet Potato with Hummus Dressing.<\/p>\n
Ali Redmond<\/p>\n
Breakfast (415 Calories)\u00a0 <\/p>\n
Lunch (472 calories)\u00a0 <\/p>\n
Dinner (639 Calories)\u00a0 <\/p>\n
Evening Snack (251 Calories)\u00a0 <\/p>\n
Daily totals: 1,777 calories,\u00a078 g fat,\u00a068 g protein, 219 g carbohydrates, 48 g fiber, 1,829 mg sodium\n<\/p>\n
To make it 1,500 calories: Omit afternoon snack.\u00a0\n<\/p>\n
To make it 2,000 calories: Add 1 serving Yogurt with Blueberries and Honey<\/a> and 1 Tbsp. walnuts to morning snack.\u00a0\n<\/p>\n Day 4 <\/p>\n Green Goddess Tuna Salad.<\/p>\n Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco<\/p>\n Breakfast (378 Calories)\u00a0 <\/p>\n Morning Snack (95 Calories)\u00a0 <\/p>\n Lunch (527 calories)\u00a0 <\/p>\n Afternoon Snack (114 Calories)\u00a0 Dinner (427 Calories)\u00a0 <\/p>\n Evening Snack (251 Calories)\u00a0 <\/p>\n Daily totals: 1,791 calories,\u00a080 g fat,\u00a0100 g protein,\u00a0183 g carbohydrates, 37 g fiber,\u00a01,478 mg sodium\n<\/p>\n To make it 1,500 calories:\u00a0 At lunch, swap the whole-wheat wrap for sliced cucumbers. Reduce to 1 Tbsp. hummus at afternoon snack.\u00a0\n<\/p>\n To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to morning snack. Increase to \u00bc cup hummus at afternoon snack.\u00a0\n<\/p>\n Day 5 <\/p>\n Anti-Inflammatory Sweet Potato Salad.<\/p>\n Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling<\/p>\n Breakfast (378 Calories)\u00a0 <\/p>\n Lunch (527 calories)\u00a0 <\/p>\n Dinner (633 Calories)\u00a0 <\/p>\n Evening Snack (251 Calories)\u00a0 <\/p>\n Daily totals: 1,788 calories,\u00a081g fat,\u00a089 g protein,\u00a0192 g carbohydrates, 35 g fiber,\u00a01,502 mg sodium\n<\/p>\n To make it 1,500 calories:\u00a0 At lunch, swap the whole-wheat wrap for sliced cucumbers. At dinner, reduce the serving of chickpeas to \u00bc cup.\u00a0\n<\/p>\n To make it 2,000 calories: Add 1 slice whole-wheat toast with 2 Tbsp. natural peanut butter to morning snack.\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 18 Easy 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 378 to 415 calories while the lunches span 273 to 527 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> has been linked to serious health conditions, including heart disease, certain cancers and cognitive decline. The good news? Research shows that eating the right nutrients can help prevent and reduce inflammation in the body. Foods rich in antioxidants, fiber, vitamins, minerals and healthy fats all play a role in calming the body\u2019s inflammatory response. Omega-3 fatty acids<\/a>, in particular, are among the most powerful. They\u2019re found in salmon, tuna, walnuts and chia seeds and have been shown to help lower inflammatory markers and support heart and brain health, which is why you\u2019ll see them regularly in this plan.\n<\/p>\n This five-day menu makes it simple to follow an anti-inflammatory diet with beginner-friendly recipes that highlight leafy greens, colorful vegetables, beans, berries and healthy fats like olive oil and avocado. Each day provides at least 30 grams of fiber from plant foods to help nourish a healthy gut microbiome, an important factor in reducing inflammation, along with lean protein to help keep you energized and satisfied. By focusing on these nutrient-rich, anti-inflammatory foods, this plan offers a delicious way to support your health and feel your best.\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 Does Inflammation Harm Your Gut Health? Here’s What Experts Say<\/p>\n
\n 3 Tbsp. hummus\u00a0\u00bd cucumber, sliced\u00a0<\/p>\n
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