Reviewed by Dietitian Jessica Ball, M.S., RD Recipe photos by Brie Passano and Jen Causey. Design by EatingWell.
About This Plan:
This 7-day meal plan is designed to be either 1,500 calories or modified to 2,000 calories per day.
Each day’s menu includes a minimum of 76 grams of protein and 28 grams of fiber to support feelings of fullness.
The focus of this plan is on consuming anti-inflammatory foods without added sugars for optimal health.
Throughout this 7-day guide, we present a variety of delicious anti-inflammatory meals and snacks. Our aim is to incorporate foods that combat inflammation, such as antioxidant-rich fruits and veggies, salmon, avocado, whole grains, nuts, and seeds, while avoiding pro-inflammatory added sugars. Although we omit added sugars, we include natural sugars from fruits, veggies, and unsweetened dairy like yogurt and kefir. The protein content has been increased to enhance satiety and reduce cravings typically associated with sugar dips. As weight loss can aid in reducing inflammation, this plan is set at 1,500 calories per day, which can support healthy weight loss for many individuals.
Meal Plan Overview:
– Smoothie or yogurt with raspberries
– Chicken wrap or almonds
– Salmon with salad
– Eggs with pear or energy balls
– Chopped salad or kefir
– Baked chicken with salad or nice cream
– Eggs with pear or energy balls
– Chopped salad or yogurt with raspberries
– Lentil bowl with salad
– Smoothie or yogurt with blackberries
– Chopped salad or energy balls
– Chicken bowls with salad or nice cream
– Eggs with pear or energy balls
– Chicken bowl or kefir with cherries
– Fish taco bowls with slaw
– Smoothie or almonds with blackberries
– Chicken bowl or energy balls
– Pork tenderloin with rice or nice cream
– Smoothie or edamame
– Chicken bowl or energy balls
– Chopped salad or nice cream
Day 1 – Brie Passano:
Breakfast (318 calories): Strawberry-Banana Green Smoothie
Morning Snack (115 calories): ½ cup low-fat plain Greek yogurt and ½ cup raspberries
Lunch (414 calories): Cucumber-Chicken Green Goddess Wrap with 1 medium orange
Afternoon Snack (206 calories): ¼ cup dry-roasted unsalted almonds
Dinner (469 calories): Lemony-Garlic Pan-Seared Salmon with Grilled Caesar Salad
Daily Totals: 1,522 calories, 79g fat, 93g protein, 125g carbohydrate, 29g fiber, 1,460mg sodium
To reach 2,000 calories: Add 1 slice of sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, include 1/4 cup chopped walnuts to the morning snack, and add
Day 4
Breakfast (318 calories)
– 1 serving of Strawberry-Banana Green Smoothie
Morning Snack (181 calories)
– 1 cup of low-fat plain Greek yogurt
– 1/4 cup of blackberries
Lunch (341 calories)
– 1 serving of Chopped Salad with Chickpeas, Olives & Feta
– 1 cup of blueberries
Afternoon Snack (141 calories)
– 2 servings of Peanut Butter-Oat Energy Balls
Dinner (438 calories)
– 1 serving of Pesto Chicken Quinoa Bowls
– 1 serving of Cabbage Salad with Lemon-Garlic Vinaigrette
Evening Snack (98 calories)
– 1 serving of Lemon-Blueberry Nice Cream
Meal-Prep Tip: Save three servings of Pesto Chicken Quinoa Bowls for lunches on days 5-7
Daily Totals:
– 1,516 calories
– 62g fat
– 82g protein
– 172g carbohydrate
– 30g fiber
– 1,872mg sodium
To make it 2,000 Calories:
– Add 1 slice of sprouted wheat toast with 1 tablespoon of natural peanut butter to breakfast
– Include 1/4 cup of dry-roasted unsalted almonds for the morning snack
– Add 1 medium apple for the afternoon snack
Swap the pear for an A.M. snack and have 1/4 cup of dry-roasted unsalted almonds for a P.M. snack.
Tips for preparing ahead:
– Prepare Peanut Butter-Oat Energy Balls for snacks throughout the week.
– Make Chopped Salad with Chickpeas, Olives & Feta for lunches on days 2 to 4.
– Cook Easy Sheet-Pan Eggs with Mushrooms & Spinach for breakfast on days 2, 3 & 5.
– Make Lemon-Blueberry Nice Cream for dessert throughout the week.
FAQs:
1. Can I mix and match meals if I don’t like one? Yes, you can customize the meal plan to suit your preferences.
2. Is it okay to eat the same breakfast or lunch daily? Yes, it’s fine to have the same meal daily. Caloric and nutrient ranges are provided for variation.
3. Why isn’t there a modification for a 1,200-calorie plan? The meal plan aligns with dietary guidelines that recommend against a daily intake of 1,200 calories due to potential health risks.
4. What’s the difference between natural and added sugars? Natural sugars are found in whole foods, while added sugars are incorporated during processing and offer little nutritional value.
Anti-Inflammatory Diet Benefits:
An anti-inflammatory diet can help combat chronic conditions by including foods rich in antioxidants, omega-3 fatty acids, and gut-friendly nutrients.
Meal Plan Creation Process:
Registered dietitians meticulously design EatingWell’s meal plans to be both nutritionally sound and enjoyable to follow.
The content is aimed at specific dietary requirements and is scrutinized for precision using the nutrition database, ESHA Food Processor. Since nutritional requirements vary from individual to individual, we recommend using these plans as a source of motivation and adapting them according to your preferences. For more details, refer to the original article on EATINGWELL.
