- This 30-day plan is set at 1,800 calories daily, with modifications for 1,500 and 2,000 calories
- Each day provides at least 63 grams of protein and 30 grams of fiber, two nutrients that can help you feel full and satiated.
- This anti-inflammatory meal plan prioritizes foods that may reduce inflammation, while skipping added sugars.
In this 30-day anti-inflammatory diet meal plan, we focus on foods that help reduce inflammation, such as richly pigmented fruits and vegetables, fish, legumes and healthy fats, while skipping added sugars. Research links a high intake of added sugars with an increased chronic inflammation, which may lead to the development of inflammatory health conditions, such as psoriasis, arthritis and inflammatory bowel disease. While added sugars don’t need to be completely off the table, many of us are eating more than we realize. The average adult in the U.S. consumes about 17 teaspoons of added sugar per day, significantly above the American Heart Association’s recommended daily max of 6 teaspoons for women and 9 for men., Because added sugars can increase the risk of inflammation, we opted to skip them for this anti-inflammatory meal plan. Whether you’re looking to tame inflammation or simply want to mix up your routine, this nutritious no-added-sugar meal plan can work for most people.
Week 1
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman
Meal-Prep Tips:
- Make Apple-Pomegranate Overnight Oats to have for breakfast on Days 2 through 5.
- Prepare High-Protein Anti-Inflammatory Veggie Soup to have for lunch on Days 2 through 5.
- Make Fig Newton–Inspired Energy Balls to have as a snack throughout the week.
Day 1
Breakfast (424 calories)
A.M. Snack (122 calories)
Lunch (417 calories)
P.M. Snack (234 calories)
Dinner (600 calories)
Daily Totals: 1,796 calories, 93g fat, 80g protein, 176g carbohydrate, 38g fiber, 1,567mg sodium.
Make it 1,500 calories: Omit blueberries at lunch and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Everything-Seasoned Almonds as an evening snack.
Day 2
Breakfast (461 calories)
A.M. Snack (131 calories)
Lunch (478 calories)
P.M. Snack (234 calories)
Dinner (471 calories)
Daily Totals: 1,775 calories, 63g fat, 70g protein, 251g carbohydrate, 32g fiber, 1,978mg sodium.
Make it 1,500 calories: Omit kefir at breakfast, change A.M. snack to 1 medium orange and omit baguette at dinner.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 3
Breakfast (461 calories)
A.M. Snack (62 calories)
Lunch (478 calories)
P.M. Snack (234 calories)
Dinner (572 calories)
Daily Totals: 1,807 calories, 65g fat, 63g protein, 261g carbohydrate, 34g fiber, 1,967mg sodium.
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add 1 serving Everything-Seasoned Almonds as an evening snack.
Day 4
Breakfast (461 calories)
A.M. Snack (170 calories)
Lunch (478 calories)
P.M. Snack (234 calories)
Dinner (446 calories)
Daily Totals: 1,790 calories, 76g fat, 85g protein, 210g carbohydrate, 30g fiber, 1,708mg sodium.
Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack.
Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner and add 1 clementine as an evening snack.
Day 5
Breakfast (461 calories)
A.M. Snack (42 calories)
Lunch (478 calories)
P.M. Snack (234 calories)
Dinner (591 calories)
Meal-Prep Tip: Reserve 2 servings Sweet Potato-Black Bean Stuffed Peppers to have for lunch on Days 6 and 7.
Daily Totals: 1,806 calories, 74g fat, 63g protein, 243g carbohydrate, 40g fiber, 1,888mg sodium.
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add 1 serving Everything-Seasoned Almonds to A.M. snack.
Day 6
Breakfast (417 calories)
A.M. Snack (215 calories)
Lunch (346 calories)
P.M. Snack (234 calories)
Dinner (432 calories)
Evening Snack (176 calories)
- ¼ cup unsalted dry-roasted shelled pistachios
Daily Totals: 1,820 calories, 84g fat, 105g protein, 182g carbohydrate, 42g fiber, 2,072mg sodium.
Make it 1,500 calories: Omit apple at breakfast and omit A.M. snack.
Make it 2,000 calories: Omit apple and add 1 serving Pineapple Green Smoothie to breakfast.
Day 7
Breakfast (424 calories)
A.M. Snack (301 calories)
Lunch (346 calories)
P.M. Snack (234 calories)
Dinner (499 calories)
Daily Totals: 1,804 calories, 86g fat, 68g protein, 215g carbohydrate, 46g fiber, 1,583mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Everything-Seasoned Almonds as an evening snack.
Week 2
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Meal-Prep Tips:
- Make Mini Crustless Quiches with Kale, Mushrooms & Feta to have for breakfast this week.
- Prepare Meal-Prep Vegan Lettuce Wraps to have for lunch on Days 9 through 12.
- Make Carrot Cake Energy Bites to have as a snack throughout the week.
Day 8
Breakfast (361 calories)
A.M. Snack (301 calories)
Lunch (418 calories)
P.M. Snack (242 calories)
- 1 medium apple
- 1½ Tbsp. unsweetened almond butter
Dinner (488 calories)
Daily Totals: 1,809 calories, 104g fat, 100g protein, 147g carbohydrate, 40g fiber, 1,057mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Reduce to 1 Tbsp. almond butter at P.M. snack and add 1 serving No-Added-Sugar Cherry Crumble as an evening snack.
Day 9
Breakfast (479 calories)
A.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (425 calories)
P.M. Snack (192 calories)
Dinner (428 calories)
Evening Snack (73 calories)
Daily Totals: 1,798 calories, 92g fat, 90g protein, 161g carbohydrate, 37g fiber, 2,252mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 10
Breakfast (479 calories)
A.M. Snack (301 calories)
Lunch (425 calories)
P.M. Snack (144 calories)
Dinner (466 calories)
Daily Totals: 1,810 calories, 91g fat, 70g protein, 194g carbohydrate, 44g fiber, 1,972mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Reduce to 2 servings Carrot Cake Energy Bites at P.M. snack and add 1 serving No-Added-Sugar Cherry Crumble as an evening snack.
Day 11
Breakfast (479 calories)
A.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (425 calories)
P.M. Snack (144 calories)
Dinner (499 calories)
Evening Snack (73 calories)
Daily Totals: 1,812 calories, 97g fat, 82g protein, 166g carbohydrate, 41g fiber, 2,174mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner.
Day 12
Breakfast (479 calories)
A.M. Snack (215 calories)
Lunch (425 calories)
P.M. Snack (192 calories)
Dinner (496 calories)
Daily Totals: 1,806 calories, 86g fat, 78g protein, 195g carbohydrate, 41g fiber, 1,975mg sodium.
Make it 1,500 calories: Omit A.M. snack and reduce to 2 servings Carrot Cake Energy Bites at P.M. snack.
Make it 2,000 calories: Reduce to 2 servings Carrot Cake Energy Bites at P.M. snack and add 1 serving No-Added-Sugar Cherry Crumble as an evening snack.
Day 13
Breakfast (479 calories)
A.M. Snack (122 calories)
Lunch (465 calories)
P.M. Snack (192 calories)
Dinner (438 calories)
Evening Snack (95 calories)
Daily Totals: 1,791 calories, 87g fat, 106g protein, 155g carbohydrate, 34g fiber, 2,221mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add 2 Tbsp. unsweetened almond butter to the evening snack.
Day 14
Breakfast (479 calories)
A.M. Snack (131 calories)
Lunch (465 calories)
P.M. Snack (192 calories)
Dinner (465 calories)
Evening Snack (73 calories)
Daily Totals: 1,805 calories, 79g fat, 100g protein, 185g carbohydrate, 33g fiber, 2,235mg sodium.
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Change A.M. snack to 1 serving Banana–Peanut Butter Yogurt Parfait.
Week 3
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Meal-Prep Tips:
- Make Garlicky Cabbage Soup to have for lunch on Days 16 through 19.
- Prepare Apple Pie Energy Balls to have as a snack throughout the week.
Day 15
Breakfast (373 calories)
A.M. Snack (301 calories)
Lunch (418 calories)
P.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (412 calories)
Evening Snack (95 calories)
Daily Totals: 1,805 calories, 104g fat, 94g protein, 150g carbohydrate, 35g fiber, 1,457mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 2 Tbsp. unsweetened almond butter to evening snack.
Day 16
Breakfast (361 calories)
A.M. Snack (219 calories)
Lunch (450 calories)
P.M. Snack (260 calories)
Dinner (395 calories)
Evening Snack (95 calories)
Daily Totals: 1,780 calories, 90g fat, 101g protein, 160g carbohydrate, 40g fiber, 1,467mg sodium.
Make it 1,500 calories: Omit A.M. snack and change evening snack to 1 clementine.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 17
Breakfast (373 calories)
A.M. Snack (122 calories)
Lunch (450 calories)
P.M. Snack (260 calories)
Dinner (592 calories)
Daily Totals: 1,797 calories, 106g fat, 71g protein, 155g carbohydrate, 37g fiber, 1,937mg sodium.
Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and omit the almonds at lunch.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 18
Breakfast (361 calories)
A.M. Snack (260 calories)
Lunch (450 calories)
P.M. Snack (260 calories)
Dinner (459 calories)
Daily Totals: 1,798 calories, 89g fat, 95g protein, 174g carbohydrate, 42g fiber, 1,197mg sodium.
Make it 1,500 calories: Reduce to 3 Tbsp. sliced almonds at breakfast and omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 19
Breakfast (373 calories)
A.M. Snack (260 calories)
Lunch (450 calories)
P.M. Snack (260 calories)
Dinner (462 calories)
Daily Totals: 1,812 calories, 106g fat, 91g protein, 137g carbohydrate, 33g fiber, 1,923mg sodium.
Make it 1,500 calories: Omit A.M. snack and substitute 1 large pear for the almonds at lunch.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 20
Breakfast (361 calories)
A.M. Snack (260 calories)
Lunch (379 calories)
P.M. Snack (260 calories)
Dinner (403 calories)
Evening Snack (122 calories)
Daily Totals: 1,792 calories, 73g fat, 78g protein, 228g carbohydrate, 53g fiber, 1,548mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Reduce to 3 Tbsp. sliced almonds at breakfast and add 1 serving Roasted Cabbage Salad with Lemon-Shallot Dressing to dinner.
Day 21
Breakfast (410 calories)
A.M. Snack (301 calories)
Lunch (379 calories)
P.M. Snack (260 calories)
Dinner (432 calories)
Daily Totals: 1,787 calories, 92g fat, 77g protein, 185g carbohydrate, 39g fiber, 1,405mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Week 4
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Meal-Prep Tips:
- Make Pumpkin-Date Overnight Oats to have for breakfast on Days 23 through 26.
- Prepare Chickpea Chopped Salad to have for lunch on Days 23 through 26.
- Make Trail Mix Energy Bites to have as a snack throughout the week.
Day 22
Breakfast (414 calories)
A.M. Snack (301 calories)
Lunch (418 calories)
P.M. Snack (261 calories)
Dinner (422 calories)
Daily Totals: 1,815 calories, 94g fat, 91g protein, 181g carbohydrate, 45g fiber, 1,685mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.
Day 23
Breakfast (432 calories)
A.M. Snack (176 calories)
- ¼ cup unsalted dry-roasted shelled pistachios
Lunch (397 calories)
P.M. Snack (261 calories)
Dinner (514 calories)
Daily Totals: 1,780 calories, 82g fat, 82g protein, 194g carbohydrate, 38g fiber, 1,536mg sodium.
Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack.
Make it 2,000 calories: Reduce to ½ cup low-fat plain kefir at breakfast and add 1 serving No-Added-Sugar Cherry Crumble as an evening snack.
Day 24
Breakfast (432 calories)
A.M. Snack (301 calories)
Lunch (397 calories)
P.M. Snack (261 calories)
Dinner (431 calories)
Daily Totals: 1,822 calories, 72g fat, 107g protein, 194g carbohydrate, 38g fiber, 1,923mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Reduce to ⅓ cup low-fat plain kefir at breakfast and add 1 serving No-Added-Sugar Cherry Crumble as an evening snack.
Day 25
Breakfast (432 calories)
A.M. Snack (301 calories)
Lunch (397 calories)
P.M. Snack (261 calories)
Dinner (412 calories)
Daily Totals: 1,803 calories, 69g fat, 103g protein, 208g carbohydrate, 35g fiber, 1,489mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Reduce to ½ cup low-fat plain kefir at breakfast and add 1 serving No-Added-Sugar Cherry Crumble as an evening snack.
Day 26
Breakfast (432 calories)
A.M. Snack (215 calories)
Lunch (397 calories)
P.M. Snack (261 calories)
Dinner (439 calories)
Evening Snack (62 calories)
Meal-Prep Tip: Reserve 2 servings One-Pot Lentil & Vegetable Soup with Parmesan to have for lunch on Days 27 and 28.
Daily Totals: 1,806 calories, 73g fat, 96g protein, 204g carbohydrate, 41g fiber, 1,613mg sodium.
Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the evening snack.
Day 27
Breakfast (414 calories)
A.M. Snack (260 calories)
Lunch (372 calories)
P.M. Snack (261 calories)
Dinner (408 calories)
Evening Snack (95 calories)
Daily Totals: 1,817 calories, 83g fat, 67g protein, 219g carbohydrate, 46g fiber, 1,997mg sodium.
Make it 1,500 calories: Omit A.M. snack and omit baguette at lunch.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 28
Breakfast (410 calories)
A.M. Snack (170 calories)
Lunch (372 calories)
P.M. Snack (261 calories)
Dinner (486 calories)
Evening Snack (95 calories)
Daily Totals: 1,795 calories, 77g fat, 75g protein, 228g carbohydrate, 46g fiber, 1,515mg sodium.
Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 medium orange.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Week 5
Day 29
Breakfast (414 calories)
A.M. Snack (301 calories)
Lunch (478 calories)
P.M. Snack (176 calories)
- ¼ cup unsalted dry-roasted shelled pistachios
Dinner (417 calories)
Daily Totals: 1,786 calories, 84g fat, 112g protein, 155g carbohydrate, 34g fiber, 1,968mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 cup sliced carrots with ¼ cup hummus as an evening snack.
Day 30
Breakfast (410 calories)
A.M. Snack (130 calories)
Lunch (478 calories)
P.M. Snack (260 calories)
Dinner (514 calories)
Daily Totals: 1,802 calories, 96g fat, 106g protein, 141g carbohydrate, 34g fiber, 1,650mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit P.M. snack.
Make it 2,000 calories: Add 1 cup sliced carrots with ¼ cup hummus as an evening snack.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?If there’s a meal you don’t like, feel free to repeat a different meal in this list or browse some of our other anti-inflammatory and no-added-sugar recipes for additional inspiration. We aimed for at least 1,800 calories per day with at least 60 grams of protein and 30 grams of fiber. If you’re closely monitoring any of these nutrients, you may want to choose to swap a recipe that has a similar nutrition profile.
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Can I eat the same breakfast or lunch every day?Yes, if you prefer to eat the same breakfast or lunch every day, that works! The breakfasts and lunches range from about 350 to 500 calories, so a simple swap should work for most people. If you’re closely monitoring calories or other nutrients, you may want to adjust a snack or two.
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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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How do I know if foods have added sugars?The nutrition label lists both total sugars and added sugars. If added sugars are present in a food, they will be listed in the added sugars section of the nutrition label. If you’re consuming foods that don’t have a nutrition label, you can scan the ingredient list. There are several ingredients that fall under added sugars, including sugar, high-fructose corn syrup, maple syrup, agave, fructose and cane sugar, to name a few.
Health Benefits of the Anti-Inflammatory Diet
If left unchecked, chronic inflammation can increase the risk of developing health conditions like heart disease, type 2 diabetes, certain cancers, arthritis and inflammatory bowel disease., Fortunately, following an anti-inflammatory diet routine seems to help reduce inflammatory markers. The anti-inflammatory diet is similar to the popular Mediterranean diet. Both eating styles emphasize a high intake of fish, avocado, olive oil, nuts, seeds, fruits, vegetables, whole grains and legumes. They both limit refined grains, processed meats and added sugars. The anti-inflammatory diet further emphasizes highly pigmented fruits and vegetables that contain nutrients that may reduce inflammation, such as berries, cherries, pomegranate, beets and cruciferous veggies. In this 30-day meal plan, we follow the principles of the anti-inflammatory diet while omitting added sugars. While consuming added sugars in moderation won’t derail the anti-inflammatory benefits of a nutrient-rich eating pattern, added sugars in excess can increase inflammation. Because foods containing natural sugars, like unsweetened dairy, fruits and vegetables, also contain important vitamins and minerals, natural sugars don’t appear to have the same negative health impact as added sugars. For this reason, we opted to skip added sugars in this plan.
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.
