Meal Plan at a Glance

Breakfast/ AM Snack
Lunch/ PM Snack
Dinner/ Evening Snack

Frittata with avocado salad/ Yogurt parfait
White bean caprese salad/ Almonds
Garlic-butter salmon & veggies/ Raspberry jam bites

Frittata with avocado salad/ Yogurt parfait
White bean caprese salad/ Walnuts
Chicken hummus bowls/ Raspberry jam bites

Frittata with avocado salad
Sweet potato with hummus dressing
Roasted broccoli & kimchi bowls/ Raspberry jam bites

Nut & berry parfait/ Apple
Green goddess tuna salad/ Hummus & veggies
Stuffed mushrooms/ Raspberry jam bites

Nut & berry parfait
Green goddess tuna salad
Sweet potato salad with chickpeas/ Raspberry jam bites

Day 1

Raspberry Chia Bites.
Sara Baurley

Breakfast (415 Calories) 

Morning Snack (196 Calories) 

Lunch (273 calories) 

Afternoon Snack (155 Calories) 

Dinner (522 Calories) 

Evening Snack (251 Calories) 

Daily totals: 1,811 calories, 99 g fat, 100 g protein, 147 g carbohydrates, 30 g fiber, 1,504 mg sodium

To make it 1,500 calories:  Omit morning snack. Swap afternoon snack for 1 Tbsp. hummus, ½ sliced English cucumber and 1 cup bell pepper slices. 

To make it 2,000 calories: Add 2 clementines to breakfast. Increase afternoon snack to ¼ cup almonds and add a hard-boiled egg.

Day 2

Chicken Hummus Bowls.

Breakfast (415 Calories) 

Morning Snack (196 Calories) 

Lunch (273 calories) 

Afternoon Snack (164 Calories) 
¼ cup unsalted roasted walnuts 

Dinner (485 Calories) 

Evening Snack (251 Calories) 

Daily totals: 1,783 calories, 98 g fat, 95 g protein, 147 g carbohydrates,  35 g fiber, 1,820 mg sodium

To make it 1,500 calories: Swap morning snack with 2 clementines. Omit afternoon snack. 

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.   

Day 3

Stuffed Sweet Potato with Hummus Dressing.

Ali Redmond

Breakfast (415 Calories) 

Lunch (472 calories) 

Dinner (639 Calories) 

Evening Snack (251 Calories) 

Daily totals: 1,777 calories, 78 g fat, 68 g protein, 219 g carbohydrates, 48 g fiber, 1,829 mg sodium

To make it 1,500 calories: Omit afternoon snack. 

To make it 2,000 calories: Add 1 serving Yogurt with Blueberries and Honey and 1 Tbsp. walnuts to morning snack. 

Day 4

Green Goddess Tuna Salad.

Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco

Breakfast (378 Calories) 

Morning Snack (95 Calories) 

Lunch (527 calories) 

Afternoon Snack (114 Calories) 
3 Tbsp. hummus ½ cucumber, sliced 

Dinner (427 Calories) 

Evening Snack (251 Calories) 

Daily totals: 1,791 calories, 80 g fat, 100 g protein, 183 g carbohydrates, 37 g fiber, 1,478 mg sodium

To make it 1,500 calories:  At lunch, swap the whole-wheat wrap for sliced cucumbers. Reduce to 1 Tbsp. hummus at afternoon snack. 

To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to morning snack. Increase to ¼ cup hummus at afternoon snack. 

Day 5

Anti-Inflammatory Sweet Potato Salad.

Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling

Breakfast (378 Calories) 

Lunch (527 calories) 

Dinner (633 Calories) 

Evening Snack (251 Calories) 

Daily totals: 1,788 calories, 81g fat, 89 g protein, 192 g carbohydrates, 35 g fiber, 1,502 mg sodium

To make it 1,500 calories:  At lunch, swap the whole-wheat wrap for sliced cucumbers. At dinner, reduce the serving of chickpeas to ¼ cup. 

To make it 2,000 calories: Add 1 slice whole-wheat toast with 2 Tbsp. natural peanut butter to morning snack.

Frequently Asked Questions

Is it OK to mix and match meals if there’s one I don’t like?

Yes! This meal plan is meant to serve as inspiration. It doesn’t 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’re 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.

Can I eat the same breakfast or lunch every day?

Definitely, it’s 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’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.

Why is there not a 1,200-calorie modification?

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’s unsustainable for long-term health and well-being.

Health Benefits of an Anti-Inflammatory Diet

Chronic inflammation 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’s inflammatory response. Omega-3 fatty acids, in particular, are among the most powerful. They’re 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’ll see them regularly in this plan.

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.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s 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.

Dig Deeper

Does Inflammation Harm Your Gut Health? Here’s What Experts Say


The Best Foods to Eat to Fight Inflammation, According to Dietitians