Reviewed by Dietitian Jessica Ball, M.S., RD Recipe photos by Ali Redmond, Heami Lee, and Jen Causey. Design by EatingWell.
“About This Meal Plan”
This 7-day meal plan is tailored for a 1,800-calorie intake, with options for 1,500 and 2,000 calories.
Each day ensures a minimum of 80 grams of protein and 29 grams of fiber, both of which can promote healthy aging.
The plan is designed based on the principles of the anti-inflammatory diet to combat “inflammaging,” the chronic inflammation often associated with the aging process.
As we age, we experience “inflammaging,” a rise in chronic inflammation linked to aging. Chronic inflammation raises the risk of various health issues, such as heart disease, diabetes, and cancer. Following an anti-inflammatory diet is key to promoting longevity and health. Research indicates that consuming anti-inflammatory foods like omega-3 fatty acids, colorful fruits, and vegetables can help reduce chronic inflammation markers as we grow older.
In this 30-day anti-inflammatory meal plan for healthy aging, we present a week of protein-rich, anti-inflammatory meals and snacks.
Week 1
Prep-Ahead Tips:
– Prepare Blueberry-Coconut-Walnut Baked Oatmeal for breakfast on Days 2 to 5.
– Make Curried Butter Beans for lunch on Days 2 to 5.
– Create a double batch of Shredded Wheat with Raisins & Walnuts for breakfast throughout the month.
– Whip up Trail Mix Energy Bites for snacking during the week.
Day 1
Breakfast (356 calories)
– Anti-Inflammatory Breakfast Smoothie
A.M. Snack (212 calories)
– 1 cup low-fat plain strained Greek-style yogurt
– ½ cup raspberries
– No-Sugar-Added Chia Seed Jam
Lunch (364 calories)
– Tuna Salad Lettuce Wraps
– 1 medium banana
P.M. Snack (261 calories)
– Trail Mix Energy Bites
Dinner (584 calories)
– Rotisserie Chicken & Roasted Sweet Potato Salad
Daily Totals: 1,777 calories, 70g fat, 111g protein, 198g carbohydrate, 29g fiber, 1,499mg sodium.
To adjust to 1,500 calories: Skip the P.M. snack.
To adjust to 2,000 calories: Include 2 tablespoons of natural peanut butter with the banana at lunch.
Day 2
Breakfast (498 calories)
– Blueberry-Coconut-Walnut Baked Oatmeal
A.M. Snack (212 calories)
– 1 cup low-fat plain strained Greek-style yogurt
– ½ cup raspberries
– No-Sugar-Added Chia Seed Jam
Lunch (431 calories)
– Curried Butter Beans
– 1 medium apple
P.M. Snack (
To make the meal plan 2,000 calories, do not include the A.M. snack and cottage cheese at lunch as indicated in the original plan. Instead, add ¼ cup chopped pecans to the A.M. snack.
Day 4:
Breakfast (498 calories)
– 1 serving Blueberry-Coconut-Walnut Baked Oatmeal
A.M. Snack (102 calories)
– ½ cup low-fat unsalted cottage cheese
– ¼ cup diced pineapple
Lunch (431 calories)
– 1 serving Curried Butter Beans
– 1 medium apple
P.M. Snack (261 calories)
– 1 serving Trail Mix Energy Bites
Dinner (509 calories)
– 1 serving Tilapia Fish Tacos
Daily Totals: 1,801 calories, 90g fat, 80g protein, 188g carbohydrate, 43g fiber, 1,407mg sodium
To adjust to 1,500 calories:
– Remove the pineapple from the A.M. snack and omit the P.M. snack
To make it 2,000 calories:
– Add 1 serving Pineapple & Avocado Salad to dinner
Day 5:
Breakfast (498 calories)
– 1 serving Blueberry-Coconut-Walnut Baked Oatmeal
A.M. Snack (129 calories)
– ½ cup low-fat plain strained Greek-style yogurt
– ½ cup raspberries
– 1 serving No-Sugar-Added Chia Seed Jam
Lunch (417 calories)
– 1 serving Curried Butter Beans
– ½ cup low-fat unsalted cottage cheese
P.M. Snack (261 calories)
– 1 serving Trail Mix Energy Bites
Dinner (511 calories)
– 1 serving Sweet Potato-Black Bean Stuffed Peppers
– 1 serving Cacio e Pepe Kale Salad
Daily Totals: 1,816 calories, 93g fat, 81g protein, 182g carbohydrate, 45g fiber, 1,630mg sodium
To adjust to 1,500 calories:
– Omit cottage cheese at lunch and the P.M. snack
To make it 2,000 calories:
– Add ¼ cup chopped pecans to the A.M. snack
Day 6:
Breakfast (584 calories)
– 1 serving Shredded Wheat with Raisins & Walnuts
A.M. Snack (219 calories)
– 1 serving Cottage Cheese Snack Jar
Lunch (381 calories)
– 1 serving Sweet Potato-Black Bean Stuffed Peppers
– 1 clementine
P.M. Snack (261 calories)
– 1 serving Trail Mix Energy Bites
Dinner (373 calories)
– 1 serving Sheet-Pan Balsamic Chicken & Asparagus
– 1 serving Crispy Oven-Roasted Potatoes
Day 9:
For a 1,500-calorie plan, remove the A.M. snack and swap the P.M. snack with 1 medium apple.
For a 2,000-calorie plan, add 1 serving of Spinach Smoothie to breakfast.
Breakfast (422 calories)
– 1 serving Strawberry Chia Pudding
Lunch (478 calories)
– 1 serving High-Protein Anti-Inflammatory Soup
Dinner (485 calories)
– 1 serving Chicken Hummus Bowls
Day 10:
For a 1,500-calorie plan, skip the A.M. snack and change the P.M. snack to 1 large pear.
For a 2,000-calorie plan, include 1 serving of Traditional Greek Salad at dinner.
Breakfast (422 calories)
– 1 serving Strawberry Chia Pudding
Lunch (478 calories)
– 1 serving High-Protein Anti-Inflammatory Soup
Dinner (453 calories)
– 1 serving Roasted Root Veggies & Greens over Spiced Lentils
Day 11:
For a 1,500-calorie plan, omit the A.M. snack and switch the P.M. snack to 1 large pear.
For a 2,000-calorie plan, add ¼ cup unsalted dry-roasted almonds as an evening snack.
Breakfast (422 calories)
– 1 serving Strawberry Chia Pudding
Lunch (478 calories)
– 1 serving High-Protein Anti-Inflammatory Soup
Dinner (474 calories)
– 1 serving One-Pot Garlicky Shrimp & Spinach
– 1 cup cooked brown rice
Day 12:
For a 1,500-calorie plan, remove the A.M. snack.
For a 2,000-calorie plan, add 1 serving of Apple with Cinnamon Almond Butter as an evening snack.
Breakfast (422 calories)
– 1 serving Strawberry Chia Pudding
Lunch (478 calories)
– 1 serving High-Protein Anti-Inflammatory Soup
Dinner (502 calories)
– 1 serving Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes
Day 13:
For a 1,500-calorie plan, exclude the A.M. snack and the banana at lunch.
For a 2,000-calorie plan, incorporate 1 serving of Apple with Cinnamon Almond Butter as an evening snack.
Breakfast (584 calories)
– 1 serving Shredded Wheat with Raisins & Walnuts
Lunch (364 calories)
– 1 serving Tuna Salad Lettuce Wraps
Dinner (472 calories)
– 1 serving Stuffed Sweet Potato with Hummus Dressing
Day 14:
For a 1,500-calorie plan, skip the A.M. snack.
For a 2,000-calorie plan, add 1 serving of
To adjust the meal plan to 1,500 calories, eliminate the banana from lunch and the afternoon snack. To modify it for 2,000 calories, include a serving of Apple with Cinnamon Almond Butter as an evening snack.
Week 3
Photographer: Hannah Hufham, Food Stylist: Giovanna Vazquez
Prep-Ahead Tips:
Prepare Spinach & Strawberry Meal-Prep Salad to enjoy for lunch on Days 16 through 19.
Make High-Protein Lemon-Blueberry Energy Balls for a convenient snack option throughout the week.
Day 15
Breakfast (356 calories)
1 serving Anti-Inflammatory Breakfast Smoothie
A.M. Snack (219 calories)
1 serving Cottage Cheese Snack Jar
Lunch (400 calories)
1 serving Avocado, Tomato & Chicken Sandwich
1 cup sliced strawberries
P.M. Snack (305 calories)
1 medium apple
2 Tbsp. natural peanut butter
Dinner (406 calories)
1 serving Sheet-Pan Honey Mustard Salmon & Vegetables
Evening Snack (125 calories)
1 serving Cinnamon-Sugar Roasted Chickpeas
Daily Totals: 1,811 calories, 63g fat, 116g protein, 206g carbohydrate, 39g fiber, 1,353mg sodium.
To make it 1,500 calories: Remove the P.M. snack.
To make it 2,000 calories: Add 1 serving of Peanut Butter-Banana Cinnamon Toast to breakfast and exclude strawberries from lunch.
Day 16
Breakfast (394 calories)
1 cup low-fat plain strained Greek-style yogurt
½ cup sliced strawberries
¼ cup chopped pecans or other nuts
1 serving No-Added-Sugar Chia Seed Jam
A.M. Snack (170 calories)
1 serving Cottage Cheese-Berry Bowl
Lunch (432 calories)
1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
½ cup blueberries
P.M. Snack (251 calories)
1 serving High-Protein Lemon-Blueberry Energy Balls
Dinner (484 calories)
1 serving Roasted Veggie & Black Bean Bowls
Evening Snack (62 calories)
1 medium orange
Daily Totals: 1,792 calories, 86g fat, 93g protein, 180g carbohydrate, 40g fiber, 1,534mg sodium.
To make it 1,500 calories: Remove the P.M. and evening snacks.
To make it 2,000 calories: Include ¼ cup unsalted dry-roasted almonds in the evening snack.
Day 17
Breakfast (356 calories)
1 serving Anti-Inflammatory Breakfast Smoothie
A.M. Snack (170 calories)
1 serving Cottage Cheese-Berry Bowl
Lunch (432 calories)
1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
½ cup blueberries
P.M. Sn
Here is the rewritten text:
Tato, Kale & Chicken Salad with Peanut Dressing
½ cup blueberries
P.M. Snack (251 calories)
1 serving High-Protein Lemon-Blueberry Energy Balls
Dinner (577 calories)
1 serving Creamy Lemon-Parmesan Broccoli & White Beans
Meal-Prep Tip: Reserve 2 servings Creamy Lemon-Parmesan Broccoli & White Beans for lunch on Days 20 and 21.
Daily Totals:
1,808 calories
61g fat
88g protein
252g carbohydrate
40g fiber
1,474mg sodium
To make it 1,500 calories: Omit blueberries at lunch and the P.M. snack.
To make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 20
Breakfast (584 calories)
1 serving Shredded Wheat with Raisins & Walnuts
A.M. Snack (115 calories)
1 cup low-fat plain kefir
Lunch (577 calories)
1 serving Creamy Lemon-Parmesan Broccoli & White Beans
P.M. Snack (125 calories)
½ serving (1 ball) High-Protein Lemon-Blueberry Energy Balls
Dinner (411 calories)
1 serving Cauliflower Rice Bowls with Grilled Chicken
Daily Totals:
1,809 calories
87g fat
90g protein
186g carbohydrate
30g fiber
1,549mg sodium
To make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and omit the A.M. snack.
To make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner.
Day 21
Breakfast (584 calories)
1 serving Shredded Wheat with Raisins & Walnuts
A.M. Snack (145 calories)
¾ cup low-fat plain strained Greek-style yogurt
¼ cup blueberries
Lunch (577 calories)
1 serving Creamy Lemon-Parmesan Broccoli & White Beans
P.M. Snack (62 calories)
1 medium orange
Dinner (437 calories)
1 serving Super Green Pasta
Daily Totals:
1,799 calories
78g fat
82g protein
211g carbohydrate
38g fiber
1,432mg sodium
To make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and omit the P.M. snack.
To make it 2,000 calories: Add 1 serving Roasted Cabbage Salad to dinner.
Week 4
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Prep-Ahead Tips:
– Make Chicken Fajita Soup for lunch on Days 23 through 26.
– Prepare High-Protein Peanut Butter, Banana &
Day 24
Breakfast (419 calories)
– 1 serving of High-Protein Peanut Butter, Banana & Blueberry Overnight Oats
Morning Snack (215 calories)
– 1 serving of Cottage Cheese Snack Jar with Fruit
Lunch (417 calories)
– 1 serving of Chicken Fajita Soup
– 1 medium banana
Afternoon Snack (216 calories)
– 3 servings of Cherry-Cocoa-Pistachio Energy Balls
Dinner (432 calories)
– 1 serving of Sesame Kohlrabi & Chicken Salad
Evening Snack (95 calories)
– 1 medium apple
Daily Totals:
1,794 calories, 70g fat, 103g protein, 205g carbohydrate, 40g fiber, 1,485mg sodium
For 1,500 calories: Omit the morning and evening snacks.
For 2,000 calories: Add 2 tablespoons of natural peanut butter to the evening snack.
Day 25
Breakfast (419 calories)
– 1 serving of High-Protein Peanut Butter, Banana & Blueberry Overnight Oats
Morning Snack (115 calories)
– 1 cup of low-fat plain kefir
Lunch (417 calories)
– 1 serving of Chicken Fajita Soup
– 1 medium banana
Afternoon Snack (216 calories)
– 3 servings of Cherry-Cocoa-Pistachio Energy Balls
Dinner (639 calories)
– 1 serving of Roasted Broccoli & Kimchi Rice Bowl
Daily Totals:
1,806 calories, 71g fat, 83g protein, 229g carbohydrate, 36g fiber, 1,534mg sodium
For 1,500 calories: Omit the morning and afternoon snacks.
For 2,000 calories: Add 1 serving of Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 26
Breakfast (403 calories)
– 1 serving of Egg, Tomato & Feta Breakfast Pita
– 1 clementine
Morning Snack (305 calories)
– 1 medium apple
– 2 tablespoons of natural peanut butter
Lunch (417 calories)
– 1 serving of Chicken Fajita Soup
– 1 medium banana
Afternoon Snack (216 calories)
– 3 servings of Cherry-Cocoa-Pistachio Energy Balls
Dinner (460 calories)
– 1 serving of Brown Rice Shrimp Bowl with Tomatoes & Avocado
Meal-Prep Tip: Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette for lunch on Days 27 through 30.
Daily Totals:
1,803 calories, 71g fat, 85g protein, 221g carbohydrate, 39g fiber, 2,197mg sodium
For 1,500 calories: Omit the morning snack.
For
Week 5, Day 29:
Breakfast (403 calories)
– 1 serving of Egg, Tomato & Feta Breakfast Pita
– 1 clementine
A.M. Snack (170 calories)
– 1 serving of Cottage Cheese-Berry Bowl
Lunch (390 calories)
– 1 serving of Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
– 3 oz. cooked chicken breast
P.M. Snack (206 calories)
– ¼ cup unsalted dry-roasted almonds
Dinner (588 calories)
– 1 serving of Massaged Kale Salad with Roasted Sweet Potato & Black Beans
Evening Snack (62 calories)
– 1 medium orange
Daily Totals: 1,818 calories, 82g fat, 97g protein, 188g carbohydrate, 37g fiber, 1,932mg sodium.
To adjust to 1,500 calories:
– Omit the clementine at breakfast and skip both the P.M. and evening snacks.
To adjust to 2,000 calories:
– Add 1 serving of Spinach Smoothie to breakfast.
Day 30:
Breakfast (394 calories)
– 1 cup low-fat plain strained Greek-style yogurt
– ½ cup sliced strawberries
– ¼ cup chopped pecans or other nuts
– 1 serving of No-Added-Sugar Chia Seed Jam
A.M. Snack (170 calories)
– 1 serving of Cottage Cheese-Berry Bowl
Lunch (390 calories)
– 1 serving of Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
– 3 oz. cooked chicken breast
P.M. Snack (206 calories)
– ¼ cup unsalted dry-roasted almonds
Dinner (406 calories)
– 1 serving of Baked Halibut with Brussels Sprouts & Quinoa
Evening Snack (252 calories)
– 1 medium apple
– 1½ Tbsp. natural peanut butter
Daily Totals: 1,819 calories, 96g fat, 118g protein, 132g carbohydrate, 32g fiber, 1,301mg sodium.
To adjust to 1,500 calories:
– Reduce to 3 Tbsp. chopped pecans at breakfast and omit the evening snack.
To adjust to 2,000 calories:
– Add 1 slice of whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Chronic inflammation can heighten the risk of developing conditions such as type 2 diabetes, heart disease, and cancer. As we age, chronic inflammation tends to increase, leading to what is known as “inflammaging.” To mitigate this risk, incorporating strategies to reduce inflammation and following an anti-inflammatory diet can be beneficial for promoting healthy aging. An anti-inflammatory diet includes nutrient-rich fruits and vegetables, olive oil, avocado, fish, unsaturated fats, whole grains, and legumes, while limiting intake of ultra-processed foods, processed meats, refined grains, and added sugars.
Our meal plans at EatingWell are carefully crafted by registered dietitians to be both easy to follow and delicious. Each meal plan is designed to meet specific health conditions or lifestyle goals and is analyzed for accuracy using the nutrition database, ESHA Food Processor. Since nutritional needs vary from person to person, we encourage you to use these meal plans as inspiration and tailor them to suit your individual preferences and requirements.
