If you are interested in starting an anti-inflammatory diet, you might be wondering where to begin. Despite the presence of complex terms like antioxidants, anthocyanins, and polyphenols, eating in a way that reduces inflammation can be straightforward. In this 30-day no-sugar anti-inflammatory meal plan for beginners, we have laid out a month of delicious meals and snacks packed with nutrients that can help decrease inflammation, all without added sugar. The recipes feature simple ingredients, sheetpan and one-pot recipes for easy cleanup, and meal-prep tips. With three different calorie levels to choose from, this meal plan can be adjusted to suit most people’s needs.
Why This Meal Plan is Beneficial for You:
This plan focuses on nutrient-rich foods that can help combat inflammation in the body. It includes deeply-colored fruits and vegetables such as dark leafy greens, sweet potatoes, beets, blueberries, and blackberries. Healthy fats like salmon, tuna, avocado, olive oil, and nuts are also prominent. While no single food can eliminate inflammation alone, research indicates that regularly consuming a variety of anti-inflammatory foods can reduce inflammation, support healthy aging, and potentially lower the risk of chronic diseases. In addition to incorporating anti-inflammatory foods, we limit foods associated with increased inflammation, such as added sugars, refined grains, and processed meats.
Each day provides around 100 grams of protein and 39 grams of fiber, which can help sustain energy levels, keep you full between meals, and offer various health benefits, including improved gut health and reduced inflammatory markers in the body.
This 1,800-calorie meal plan offers adjustments for 1,500 and 2,000 calories to accommodate different calorie needs. While meal plans and modifications for 1,200 calories were previously included, they have been omitted as the 2020-2025 Dietary Guidelines for Americans suggest that limiting daily caloric intake to 1,200 may be too low for most individuals to meet their nutritional requirements and is not sustainable for long-term health and well-being.
Week 1:
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
How to Meal-Prep Your Week of Meals:
Prepare Pumpkin-Date Overnight Oats for breakfast from days 2 to 5.
Make Crunchy Chopped Salad for lunch from days 2 to 5.
Day 1
Breakfast (330 calories)
1 serving Anti-Inflammatory Lemon-Blueberry Smoothie
A.M. Snack (170 calories)
1 serving Cottage Cheese-Berry Bowl
Lunch (422 calories)
1 serving Cucumber, Tomato & Arugula Salad with Hummus
P.M. Snack (296 calories)
1 cup low-fat plain strained Greek-style yogurt
½ cup blackberries
3 Tbsp. sliced almonds
Dinner (515 calories)
1 serving Lemon-Herb Roasted Chicken
1 serving Zucchini Scampi
Evening
Day 3
Breakfast (427 calories)
– Pumpkin-Date Overnight Oats
– 1 cup low-fat plain kefir
A.M. Snack (122 calories)
– White Bean–Stuffed Mini Bell Peppers
Lunch (433 calories)
– Crunchy Chopped Salad with 3 oz. cooked chicken breast and 1 large pear
P.M. Snack (170 calories)
– Cottage Cheese-Berry Bowl
Dinner (568 calories)
– Sweet Potato & Black Bean Chili
– Guacamole Chopped Salad
Evening Snack (95 calories)
– 1 medium apple
Daily Totals: 1,815 calories, 68g fat, 90g protein, 230g carbohydrate, 56g fiber, 1,780mg sodium.
To make it 1,500 calories: Omit Guacamole Chopped Salad at dinner and skip the evening snack.
To make it 2,000 calories: Add 2 tablespoons of natural peanut butter to the evening snack.
Day 4
Breakfast (427 calories)
– Pumpkin-Date Overnight Oats
– 1 cup low-fat plain kefir
A.M. Snack (122 calories)
– White Bean–Stuffed Mini Bell Peppers
Lunch (433 calories)
– Crunchy Chopped Salad with 3 oz. cooked chicken breast and 1 large pear
P.M. Snack (170 calories)
– Cottage Cheese-Berry Bowl
Dinner (566 calories)
– Chicken Parmesan & Quinoa Stuffed Peppers
Evening Snack (95 calories)
– 1 medium apple
Daily Totals: 1,813 calories, 57g fat, 122g protein, 212g carbohydrate, 40g fiber, 1,496mg sodium.
To make it 1,500 calories: Skip the kefir at breakfast, change A.M. snack to ¼ cup blueberries, and omit the evening snack.
To make it 2,000 calories: Add 2 tablespoons of natural peanut butter to the evening snack.
Day 5
Breakfast (427 calories)
– Pumpkin-Date Overnight Oats
– 1 cup low-fat plain kefir
A.M. Snack (130 calories)
– Tzatziki Cucumber Slices
Lunch (433 calories)
– Crunchy Chopped Salad with 3 oz. cooked chicken breast and 1 large pear
P.M. Snack (296 calories)
– Low-fat plain strained Greek-style yogurt with blackberries
Dinner (420 calories)
– Crustless Salmon, Leek & Mushroom Quiche
– Roasted Cabbage Salad with Citrus Vinaigrette
Evening Snack (95 calories)
– 1 medium apple
Daily Totals: 1,801 calories, 78g fat, 108g protein, 183g carbohydrate, 39g fiber, 1,760
To adjust the meal plan to 1,500 calories, remove the yogurt and sliced almonds from the P.M. snack. For a 2,000-calorie plan, add 1 serving of Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, and switch the A.M. snack to 1 medium orange.
Day 7
Breakfast (330 calories)
1 serving Anti-Inflammatory Lemon-Blueberry Smoothie
A.M. Snack (206 calories)
¼ cup dry-roasted unsalted almonds
Lunch (418 calories)
1 serving Crustless Salmon, Leek & Mushroom Quiche
1 medium bell pepper, sliced
¼ cup hummus
P.M. Snack (122 calories)
1 serving White Bean–Stuffed Mini Bell Peppers
Dinner (395 calories)
1 serving Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts
Evening Snack (305 calories)
1 medium apple
2 Tbsp. natural peanut butter
Daily Totals: 1,777 calories, 99g fat, 84g protein, 152g carbohydrate, 34g fiber, 1,677mg sodium.
To make it 1,500 calories: Remove the evening snack.
To make it 2,000 calories: Add 1 serving of Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and change the P.M. snack to 1 medium orange.
Week 2
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless
How to Meal-Prep Your Week of Meals:
Prepare Meal-Prep Vegan Lettuce Wraps for lunch on days 9 through 12.
Day 8
Breakfast (301 calories)
1 serving Banana-Peanut Butter Yogurt Parfait
A.M. Snack (170 calories)
1 serving Cottage Cheese-Berry Bowl
Lunch (394 calories)
1 serving Avocado Tuna Salad
1 medium orange
P.M. Snack (130 calories)
1 serving Tzatziki Cucumber Slices
Dinner (555 calories)
1 serving Easy Tofu Curry
Evening Snack (268 calories)
¼ cup dry-roasted unsalted almonds
1 medium orange
Daily Totals: 1,818 calories, 104g fat, 82g protein, 164g carbohydrate, 37g fiber, 1,377mg sodium.
To make it 1,500 calories: Omit the orange at lunch and skip the evening snack.
To make it 2,000 calories: Add 1 serving of Massaged Kale Salad to dinner.
Day 9
Breakfast (409 calories)
1 serving Avocado Toast with Jammy Egg
A.M. Snack (305 calories)
1 medium apple
2 Tbsp. natural peanut butter
Lunch (425 calories)
1 serving Meal-Prep Vegan
Morning Snack (268 calories):
– 1/4 cup dry-roasted unsalted almonds
– 1 cup blackberries
Day’s Summary (1,793 calories):
– 78g fat
– 88g protein
– 206g carbohydrate
– 56g fiber
– 1,710mg sodium
To adjust for different calorie goals:
– For 1,500 calories: Remove the evening snack.
– For 2,000 calories: Include 1 serving of Orange-Mango Smoothie in breakfast and reduce P.M. snack to 1/2 cup blackberries.
Day 12
– Breakfast (409 calories): Avocado Toast with Jammy Egg
– A.M. Snack (170 calories): Cottage Cheese-Berry Bowl
– Lunch (425 calories): Meal-Prep Vegan Lettuce Wraps
– P.M. Snack (130 calories): Tzatziki Cucumber Slices
– Dinner (559 calories): Chicken Paprikash Soup, Brussels Sprouts Caesar Salad
– Evening Snack (95 calories): 1 medium apple
Day’s Total (1,789 calories):
– 89g fat
– 86g protein
– 174g carbohydrate
– 45g fiber
– 2,169mg sodium
For calorie adjustments:
– For 1,500 calories: Remove Brussels Sprouts Caesar Salad and apple in the evening snack.
– For 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.
Day 13
– Breakfast (301 calories): Banana-Peanut Butter Yogurt Parfait
– A.M. Snack (305 calories): 1 medium apple, 2 Tbsp. natural peanut butter
– Lunch (355 calories): Chicken Paprikash Soup
– P.M. Snack (170 calories): Cottage Cheese-Berry Bowl
– Dinner (412 calories): One-Pot Garlicky Shrimp & Spinach, 3/4 cup cooked brown rice
– Evening Snack (268 calories): 1/4 cup dry-roasted unsalted almonds, 1 cup blackberries
Daily Totals (1,811 calories):
– 81g fat
– 105g protein
– 175g carbohydrate
– 35g fiber
– 1,250mg sodium
For calorie adjustments:
– For 1,500 calories: Omit peanut butter in A.M. snack and switch evening snack to 1/4 cup dry-roasted unsalted shelled pistachios.
– For 2,000 calories: Add 1 medium peach to breakfast and incorporate 1/4 cup hummus with 1 cup sliced carrots into lunch.
To make it 1,500 calories, remove yogurt and almonds from the P.M. snack and skip the evening snack. For 2,000 calories, add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 16:
Breakfast (413 calories)
– 1 cup low-fat plain strained Greek-style yogurt
– ½ cup blueberries
– ¼ cup chopped walnuts
– 1 serving No-Added-Sugar Chia Seed Jam
A.M. Snack (206 calories)
– 1 medium apple
Lunch (390 calories)
– 1 serving Chopped Salad with Chickpeas, Olives & Feta
– 3 oz. cooked chicken breast
P.M. Snack (130 calories)
– 1 clementine
Dinner (507 calories)
– 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole
– 2 cups mixed greens
– 1 serving Italian Dressing
Evening Snack (0 calories)
Daily Totals: 1,500 calories, 77g fat, 88g protein, 140g carbohydrate, 35g fiber, 1,561mg sodium.
Day 17:
Breakfast (413 calories)
– 1 cup low-fat plain strained Greek-style yogurt
– ½ cup blueberries
– ¼ cup chopped walnuts
– 1 serving No-Added-Sugar Chia Seed Jam
A.M. Snack (130 calories)
– 1 medium apple
Lunch (390 calories)
– 1 serving Chopped Salad with Chickpeas, Olives & Feta
– 3 oz. cooked chicken breast
P.M. Snack (170 calories)
– 1 serving Cottage Cheese-Berry Bowl
Dinner (434 calories)
– 1 serving Sheet-Pan Chicken Fajita Bowls
– ¼ cup guacamole
Evening Snack (252 calories)
– 1 medium apple
– 1 ½ Tbsp. natural peanut butter
Daily Totals: 1,496 calories, 77g fat, 93g protein, 128g carbohydrate, 32g fiber, 1,684mg sodium.
Day 18:
Breakfast (430 calories)
– 1 serving Egg, Tomato & Feta Breakfast Pita
– 1 medium orange
A.M. Snack (206 calories)
– 1 medium apple
Lunch (390 calories)
– 1 serving Chopped Salad with Chickpeas, Olives & Feta
– 3 oz. cooked chicken breast
P.M. Snack (170 calories)
– 1 serving Cottage Cheese-Berry Bowl
Dinner (474 calories)
– 1 serving Roasted Chickpea Curry Bowl
– 1 serving Kale Salad with Balsamic & Parmesan
Evening Snack (0 calories)
Daily Totals: 1,500
M. Snack (268 calories)
– ¼ cup dry-roasted unsalted almonds
– 1 cup blackberries
Lunch (388 calories)
– 1 serving Salmon-Stuffed Avocado
– 1 medium apple
P.M. Snack (122 calories)
– 1 serving White Bean–Stuffed Mini Bell Peppers
Dinner (542 calories)
– 1 serving Skillet Bruschetta Chicken
– 1 serving Traditional Greek Salad
Evening Snack (59 calories)
– 1 medium peach
Daily Totals: 1,792 calories, 107g fat, 101g protein, 123g carbohydrate, 37g fiber, 1,349mg sodium.
To adjust to 1,500 calories:
– Change A.M. snack to 1 clementine and omit evening snack.
To adjust to 2,000 calories:
– Change evening snack to 1 medium banana with ¼ cup dry-roasted unsalted shelled pistachios.
Day 21
Breakfast (430 calories)
– 1 serving Egg, Tomato & Feta Breakfast Pita
– 1 medium orange
A.M. Snack (130 calories)
– 1 serving Tzatziki Cucumber Slices
Lunch (388 calories)
– 1 serving Salmon-Stuffed Avocado
– 1 medium apple
P.M. Snack (296 calories)
– 1 cup low-fat plain strained Greek-style yogurt
– ½ cup blackberries
– 3 Tbsp. sliced almonds
Dinner (415 calories)
– 1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
Evening Snack (122 calories)
– 1 serving White Bean–Stuffed Mini Bell Peppers
Daily Totals: 1,781 calories, 81g fat, 90g protein, 194g carbohydrate, 47g fiber, 1,944mg sodium.
To adjust to 1,500 calories:
– Omit yogurt and almonds at P.M. snack.
To adjust to 2,000 calories:
– Omit orange and add 1 serving Orange-Mango Smoothie at breakfast, and increase sliced almonds at P.M. snack.
Week 4
How to Meal-Prep Your Week of Meals:
– Make Strawberry & Spinach Meal-Prep Salad to have for lunch on days 23 through 26.
Day 22
Breakfast (413 calories)
– 1 cup low-fat plain strained Greek-style yogurt
– ½ cup blueberries
– ¼ cup chopped walnuts
– 1 serving No-Added-Sugar Chia Seed Jam
A.M. Snack (130 calories)
– 1 serving Tzatziki Cucumber Slices
Lunch (422 calories)
– 1 serving White Bean & Veggie Salad
– 1 medium orange
P.M. Snack (129 calories
Day 25
Breakfast (430 calories):
– 1 serving of Egg, Tomato & Feta Breakfast Pita
– 1 medium orange
A.M. Snack (268 calories):
– ¼ cup dry-roasted unsalted almonds
– 1 cup blackberries
Lunch (375 calories):
– 1 serving of Strawberry & Spinach Meal-Prep Salad
P.M. Snack (292 calories):
– 1 cup low-fat plain strained Greek-style yogurt
– ½ cup sliced strawberries
– 3 Tbsp. sliced almonds
Dinner (448 calories):
– 1 serving of Chicken Cutlets with Sun-Dried Tomato Cream Sauce (Marry Me Chicken)
– ½ cup cooked brown rice
Meal-Prep Tip: Cook extra brown rice to have with dinner tomorrow night.
Daily Totals: 1,812 calories, 86g fat, 108g protein, 159g carbohydrate, 31g fiber, 1,518mg sodium.
To make it 1,500 calories: Omit blackberries at A.M. snack and omit yogurt and almonds at P.M. snack.
To make it 2,000 calories: Omit orange and add 1 serving of Orange-Mango Smoothie to breakfast.
Day 26
Breakfast (430 calories):
– 1 serving of Egg, Tomato & Feta Breakfast Pita
– 1 medium orange
A.M. Snack (59 calories):
– 1 medium peach
Lunch (375 calories):
– 1 serving of Strawberry & Spinach Meal-Prep Salad
P.M. Snack (170 calories):
– 1 serving of Cottage Cheese-Berry Bowl
Dinner (544 calories):
– 1 serving of Tofu & Vegetable Scramble
– ½ cup cooked brown rice
Evening Snack (206 calories):
– ¼ cup dry-roasted unsalted almonds
Daily Totals: 1,783 calories, 85g fat, 98g protein, 172g carbohydrate, 29g fiber, 1,835mg sodium.
To make it 1,500 calories: Omit orange at breakfast and omit evening snack.
To make it 2,000 calories: Omit orange at breakfast and add 1 serving of Orange-Mango Smoothie, and add ½ cup blueberries to evening snack.
Day 27
Breakfast (318 calories):
– 1 serving of Strawberry-Banana Green Smoothie
A.M. Snack (130 calories):
– 1 serving of Tzatziki Cucumber Slices
Lunch (422 calories):
– 1 serving of White Bean & Veggie Salad
– 1 medium orange
P.M. Snack (296 calories):
– 1 cup low-fat plain strained Greek-style yogurt
– ½ cup black
Serving Cottage Cheese-Berry Bowl for Lunch (340 calories)
– 1 serving of One-Pot Lentil & Vegetable Soup with Parmesan
– 1 clementine
Afternoon Snack (129 calories)
– 1 serving of Pickled Tuna Salad
– 1 cup sliced carrots
Dinner (604 calories)
– 1 serving of Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi
Evening Snack (206 calories)
– ¼ cup of dry-roasted unsalted almonds
Daily Totals: 1,779 calories, 71g fat, 105g protein, 200g carbohydrate, 36g fiber, 1,559mg sodium.
To make it 1,500 calories: Replace A.M. snack with 1 medium apple and skip the evening snack.
To make it 2,000 calories: Include 1 slice of sprouted wheat toast with 1 Tbsp. natural peanut butter in breakfast and add ½ cup blueberries to P.M. snack.
Day 30:
Breakfast (330 calories)
– 1 serving of Anti-Inflammatory Lemon-Blueberry Smoothie
A.M. Snack (122 calories)
– 1 serving of White Bean–Stuffed Mini Bell Peppers
Lunch (340 calories)
– 1 serving of One-Pot Lentil & Vegetable Soup with Parmesan
P.M. Snack (292 calories)
– 1 cup of low-fat plain strained Greek-style yogurt
– ½ cup sliced strawberries
– 3 Tbsp. sliced almonds
Dinner (427 calories)
– 1 serving of Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans
Evening Snack (305 calories)
– 1 medium apple
– 2 Tbsp. natural peanut butter
Daily Totals: 1,816 calories, 74g fat, 98g protein, 203g carbohydrate, 40g fiber, 1,510mg sodium.
To make it 1,500 calories: Skip the evening snack.
To make it 2,000 calories: Include 1 slice of sprouted wheat toast with 1 Tbsp. natural peanut butter in breakfast.
Frequently Asked Questions:
– Can I mix and match meals if there is one I do not like?
Absolutely! You can choose from a variety of options or explore other anti-inflammatory recipes for more ideas.
– Can I eat the same breakfast or lunch every day?
Yes, you can have the same breakfast or lunch daily if you prefer. Just ensure it aligns with your nutritional goals.
– Why isn’t there a modification for 1,200 calories?
We no longer offer modifications for 1,200-calorie days as it may not meet most people’s nutritional needs and could be unsustainable long-term.
– What is the anti-inflammatory diet?
The anti-inflammatory diet focuses on foods that reduce inflammation, including fruits, vegetables
“Key Can Help Reduce Inflammation. Check the nutrition label and ingredient list to see where added sugar may be making its way into your routine. Read the original article on EatingWell.”
