About This Plan
- This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories
- Each day provides at least 80 grams of protein and 29 grams of fiber, two nutrients that can help support healthy aging.
- We incorporate the principles of the anti-inflammatory diet to help reduce “inflammaging,” the low-grade inflammation that can occur as part of the aging process.
As we get older, we tend to experience “inflammaging,” which describes the increase in chronic inflammation that often occurs as part of the natural aging process. Chronic inflammation is concerning because it can increase the risk of developing many health conditions, including heart disease, type 2 diabetes and cancer. Fortunately, eating an anti-inflammatory diet can be an important strategy in the quest to live a long, healthy life. In fact, research shows that eating foods containing anti-inflammatory properties, such as omega-3 fatty acids and richly pigmented fruits and vegetables, can help reduce markers of chronic inflammation as we age. In this 30-day anti-inflammatory meal plan for healthy aging, we map out a week of protein-rich anti-inflammatory meals and snacks.
Week 1
photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle
Day 1
Breakfast (356 calories)
A.M. Snack (212 calories)
Lunch (364 calories)
P.M. Snack (261 calories)
Dinner (584 calories)
Daily Totals: 1,777 calories, 70g fat, 111g protein, 198g carbohydrate, 29g fiber, 1,499mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the banana at lunch.
Day 2
Breakfast (498 calories)
A.M. Snack (212 calories)
Lunch (431 calories)
P.M. Snack (131 calories)
Dinner (514 calories)
Daily Totals: 1,785 calories, 96g fat, 82g protein, 168g carbohydrate, 46g fiber, 1,368mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Add ¼ cup chopped pecans to A.M. snack.
Day 3
Breakfast (498 calories)
A.M. Snack (212 calories)
Lunch (417 calories)
P.M. Snack (35 calories)
Dinner (638 calories)
Daily Totals: 1,800 calories, 85g fat, 80g protein, 195g carbohydrate, 41g fiber, 1,386mg sodium.
Make it 1,500 calories: Omit A.M. snack and omit cottage cheese at lunch.
Make it 2,000 calories: Add ¼ cup chopped pecans to A.M. snack.
Day 4
Breakfast (498 calories)
A.M. Snack (102 calories)
- ½ cup low-fat unsalted cottage cheese
- ¼ cup diced pineapple
Lunch (431 calories)
P.M. Snack (261 calories)
Dinner (509 calories)
Daily Totals: 1,801 calories, 90g fat, 80g protein, 188g carbohydrate, 43g fiber, 1,407mg sodium.
Make it 1,500 calories: Omit pineapple at A.M. snack and omit P.M. snack
Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner.
Day 5
Breakfast (498 calories)
A.M. Snack (129 calories)
Lunch (417 calories)
P.M. Snack (261 calories)
Dinner (511 calories)
Meal-Prep Tip: Reserve 2 servings Sweet Potato-Black Bean Stuffed Peppers to have for lunch on Days 6 and 7.
Daily Totals: 1,816 calories, 93g fat, 81g protein, 182g carbohydrate, 45g fiber, 1,630mg sodium.
Make it 1,500 calories: Omit cottage cheese at lunch and omit P.M. snack.
Make it 2,000 calories: Add ¼ cup chopped pecans to A.M. snack.
Day 6
Breakfast (584 calories)
A.M. Snack (219 calories)
Lunch (381 calories)
P.M. Snack (261 calories)
Dinner (373 calories)
Daily Totals: 1,818 calories, 83g fat, 93g protein, 196g carbohydrate, 39g fiber, 1,913mg sodium.
Make it 1,500 calories: Omit clementine at lunch and omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 7
Breakfast (584 calories)
A.M. Snack (196 calories)
Lunch (408 calories)
P.M. Snack (131 calories)
Dinner (493 calories)
Daily Totals: 1,811 calories, 85g fat, 83g protein, 198g carbohydrate, 41g fiber, 1,469mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snacks.
Make it 2,000 calories: Add ¼ cup chopped pecans to A.M. snack.
Week 2
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Day 8
Breakfast (368 calories)
A.M. Snack (131 calories)
Lunch (400 calories)
P.M. Snack (301 calories)
Dinner (406 calories)
Evening Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Daily Totals: 1,813 calories, 81g fat, 101g protein, 185g carbohydrate, 34g fiber, 1,584mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Spinach Smoothie to breakfast.
Day 9
Breakfast (422 calories)
A.M. Snack (219 calories)
Lunch (478 calories)
P.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (485 calories)
Daily Totals: 1,811 calories, 98g fat, 87g protein, 162g carbohydrate, 41g fiber, 1,434mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.
Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner.
Day 10
Breakfast (422 calories)
A.M. Snack (219 calories)
Lunch (478 calories)
P.M. Snack (211 calories)
Dinner (453 calories)
Daily Totals: 1,780 calories, 79g fat, 90g protein, 194g carbohydrate, 46g fiber, 1,310mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 large pear.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 11
Breakfast (422 calories)
A.M. Snack (219 calories)
Lunch (478 calories)
P.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (474 calories)
Daily Totals: 1,800 calories, 82g fat, 88g protein, 193g carbohydrate, 37g fiber, 1,174mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 large pear.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 12
Breakfast (422 calories)
A.M. Snack (301 calories)
Lunch (478 calories)
P.M. Snack (102 calories)
- ½ cup low-fat unsalted cottage cheese
- ¼ cup diced pineapple
Dinner (502 calories)
Daily Totals: 1,805 calories, 87g fat, 84g protein, 188g carbohydrate, 36g fiber, 1,299mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 13
Breakfast (584 calories)
A.M. Snack (219 calories)
Lunch (364 calories)
P.M. Snack (176 calories)
- ¼ cup unsalted dry-roasted shelled pistachios
Dinner (472 calories)
Daily Totals: 1,815 calories, 72g fat, 94g protein, 218g carbohydrate, 45g fiber, 1,239mg sodium.
Make it 1,500 calories: Omit A.M. snack and omit the banana at lunch.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 14
Breakfast (584 calories)
A.M. Snack (131 calories)
Lunch (364 calories)
P.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted shelled pistachios
Dinner (500 calories)
Daily Totals: 1,785 calories, 93g fat, 91g protein, 167g carbohydrate, 32g fiber, 1,327mg sodium.
Make it 1,500 calories: Omit banana at lunch and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Week 3
Photographer: Hannah Hufham, Food Stylist: Giovanna Vazquez
Day 15
Breakfast (356 calories)
A.M. Snack (219 calories)
Lunch (400 calories)
P.M. Snack (305 calories)
- 1 medium apple
- 2 Tbsp. natural peanut butter
Dinner (406 calories)
Evening Snack (125 calories)
Daily Totals: 1,811 calories, 63g fat, 116g protein, 206g carbohydrate, 39g fiber, 1,353mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Peanut Butter-Banana Cinnamon Toast to breakfast and omit strawberries at 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)
Lunch (432 calories)
P.M. Snack (251 calories)
Dinner (484 calories)
Evening Snack (62 calories)
Daily Totals: 1,792 calories, 86g fat, 93g protein, 180g carbohydrate, 40g fiber, 1,534mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 17
Breakfast (356 calories)
A.M. Snack (170 calories)
Lunch (432 calories)
P.M. Snack (251 calories)
Dinner (581 calories)
Daily Totals: 1,789 calories, 75g fat, 105g protein, 191g carbohydrate, 29g fiber, 1,539mg sodium.
Make it 1,500 calories: Omit blueberries at lunch and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 18
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 (193 calories)
Lunch (432 calories)
P.M. Snack (251 calories)
Dinner (527 calories)
Daily Totals: 1,797 calories, 89g fat, 105g protein, 160g carbohydrate, 34g fiber, 1,375mg sodium.
Make it 1,500 calories: Omit blueberries at lunch and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 19
Breakfast (356 calories)
A.M. Snack (193 calories)
Lunch (432 calories)
P.M. Snack (251 calories)
Dinner (577 calories)
Meal-Prep Tip: Reserve 2 servings Creamy Lemon-Parmesan Broccoli & White Beans to have for lunch on Days 20 and 21.
Daily Totals: 1,808 calories, 61g fat, 88g protein, 252g carbohydrate, 40g fiber, 1,474mg sodium.
Make it 1,500 calories: Omit blueberries at lunch and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 20
Breakfast (584 calories)
A.M. Snack (115 calories)
- 1 cup low-fat plain kefir
Lunch (577 calories)
P.M. Snack (125 calories)
Dinner (411 calories)
Daily Totals: 1,809 calories, 87g fat, 90g protein, 186g carbohydrate, 30g fiber, 1,549mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and omit A.M. snack.
Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner.
Day 21
Breakfast (584 calories)
A.M. Snack (145 calories)
- ¾ cup low-fat plain strained Greek-style yogurt
- ¼ cup blueberries
Lunch (577 calories)
P.M. Snack (62 calories)
Dinner (437 calories)
Daily Totals: 1,799 calories, 78g fat, 82g protein, 211g carbohydrate, 38g fiber, 1,432mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and omit P.M. snack.
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
Day 22
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)
Lunch (442 calories)
P.M. Snack (216 calories)
Dinner (443 calories)
Evening Snack (131 calories)
Daily Totals: 1,796 calories, 73g fat, 115g protein, 185g carbohydrate, 34g fiber, 1,169mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 23
Breakfast (419 calories)
A.M. Snack (170 calories)
Lunch (417 calories)
P.M. Snack (42 calories)
Dinner (752 calories)
Daily Totals: 1,800 calories, 81g fat, 81g protein, 203g carbohydrate, 37g fiber, 1,661mg sodium.
Make it 1,500 calories: Omit A.M. snack and omit the banana at lunch.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 24
Breakfast (419 calories)
A.M. Snack (215 calories)
Lunch (417 calories)
P.M. Snack (216 calories)
Dinner (432 calories)
Evening Snack (95 calories)
Daily Totals: 1,794 calories, 70g fat, 103g protein, 205g carbohydrate, 40g fiber, 1,485mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 25
Breakfast (419 calories)
A.M. Snack (115 calories)
- 1 cup low-fat plain kefir
Lunch (417 calories)
P.M. Snack (216 calories)
Dinner (639 calories)
Daily Totals: 1,806 calories, 71g fat, 83g protein, 229g carbohydrate, 36g fiber, 1,534mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 26
Breakfast (403 calories)
A.M. Snack (305 calories)
- 1 medium apple
- 2 Tbsp. natural peanut butter
Lunch (417 calories)
P.M. Snack (216 calories)
Dinner (460 calories)
Meal-Prep Tip: Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on Days 27 through 30.
Daily Totals: 1,803 calories, 71g fat, 85g protein, 221g carbohydrate, 39g fiber, 2,197mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 27
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 (215 calories)
Lunch (390 calories)
P.M. Snack (216 calories)
Dinner (578 calories)
Daily Totals: 1,793 calories, 103g fat, 94g protein, 136g carbohydrate, 30g fiber, 1,403mg sodium.
Make it 1,500 calories: Omit chopped pecans at breakfast and change A.M. snack to 1 medium apple.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 28
Breakfast (403 calories)
A.M. Snack (131 calories)
Lunch (390 calories)
P.M. Snack (216 calories)
Dinner (452 calories)
Evening Snack (193 calories)
Daily Totals: 1,785 calories, 66g fat, 96g protein, 220g carbohydrate, 35g fiber, 1,664mg sodium.
Make it 1,500 calories: Reduce to 2 servings Cherry-Cocoa-Pistachio Energy Balls at P.M. snack and omit evening snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack.
Week 5
Day 29
Breakfast (403 calories)
A.M. Snack (170 calories)
Lunch (390 calories)
P.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (588 calories)
Evening Snack (62 calories)
Daily Totals: 1,818 calories, 82g fat, 97g protein, 188g carbohydrate, 37g fiber, 1,932mg sodium.
Make it 1,500 calories: Omit clementine at breakfast and omit both P.M. snack and evening snack.
Make it 2,000 calories: Add 1 serving 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 nut
- 1 serving No-Added-Sugar Chia Seed Jam
A.M. Snack (170 calories)
Lunch (390 calories)
P.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (406 calories)
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.
Make it 1,500 calories: Reduce to 3 Tbsp. chopped pecans at breakfast and omit evening snack.
Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?Yes, if there’s a meal you don’t like, feel free to repeat a different meal in this plan or browse more of our high-protein recipes and anti-inflammatory diet recipes for additional inspiration. Because an anti-inflammatory routine and adequate protein intake can help support healthy aging, these are parameters we focused on.
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Can I eat the same breakfast or lunch every day?We provided several breakfast and lunch options in this plan, but you can eat the same breakfast or lunch every day if it’s easier for your routine. If you’re closely monitoring calories, protein, fiber or other nutrients, you may want to make sure the meal you’re choosing has a similar nutrition profile or make adjustments elsewhere.
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Why is there not a modification for 1,200 calories?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.
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Why is protein important for healthy aging?Protein plays a role in every function of the human body, and it’s a vital nutrient for overall health. Getting enough protein is particularly important for older adults because muscle mass naturally decreases as we age—and not getting enough protein may expedite this process. Eating enough protein, particularly when it’s spread out throughout the day, may help preserve muscle mass, which can help support mobility and decrease the risk of falls.
Anti-Inflammatory Diet & Healthy Aging
Acute, short-term inflammation, like the kind that occurs in response to an injury or illness, serves an important role for healing. Chronic inflammation, on the other hand, refers to low-grade and long-term levels of pro-inflammatory markers. Over time, chronic inflammation can increase the risk of developing type 2 diabetes, heart disease and cancer. Chronic inflammation tends to increase as we age, a phenomenon referred to as “inflammaging.” Because of this increased risk, incorporating strategies to reduce inflammation and following an anti-inflammatory diet can be an effective strategy to support healthy aging. An anti-inflammatory routine includes nutrient-rich fruits and vegetables, olive oil, avocado, fish, unsaturated fats, whole grains and legumes, and limits ultra-processed foods, processed meats and refined grains as well as excess added sugar.
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.
