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7-Day No-Sugar High-Protein Anti-Inflammatory Meal Plan
| Meal Plan at a Glance | ||
|---|---|---|
| BREAKFAST/ A.M. SNACK | LUNCH/ P.M. SNACK | DINNER/ LATE-NIGHT SNACK |
| Smoothie/ Yogurt & raspberries | Chicken wrap/ Almonds | Salmon & salad |
| Eggs & pear/ Energy balls | Chopped salad/ Kefir | Baked chicken & salad/ Nice cream |
| Eggs & pear/ Energy balls | Chopped salad/ Yogurt & raspberries | Lentil bowl & salad |
| Smoothie/ Yogurt & blackberries | Chopped salad/ Energy balls | Chicken bowls & salad/ Nice cream |
| Eggs & pear/ Energy balls | Chicken bowl/ Kefir & cherries | Fish taco bowls & slaw |
| Smoothie/ Almonds & blackberries | Chicken bowl/ Energy balls | Pork tenderloin & rice/ Nice cream |
| Smoothie/ Edamame | Chicken bowl/ Energy balls | Chopped salad/ Nice cream |
Day 1
Breakfast (318 calories)
Morning Snack (115 calories)
- ½ cup low-fat plain Greek yogurt
- ½ cup raspberries
Lunch (414 calories)
Afternoon Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (469 calories)
Daily Totals: 1,522 calories, 79g fat, 93g protein, 125g carbohydrate, 29g fiber, 1,460mg sodium
Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1/4 cup chopped walnuts to A.M. snack and 1 large pear to P.M. snack
Day 2
Breakfast (335 calories)
Morning Snack (71 calories)
Lunch (341 calories)
Afternoon Snack (137 calories)
- 1 ¼ cup low-fat plain kefir
Dinner (530 calories)
Evening Snack (98 calories)
Daily Totals: 1,511 calories, 71g fat, 76g protein, 157g carbohydrate, 31g fiber, 1,744mg sodium
Make it 2,000 Calories: add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 3 energy balls at A.M. snack and add 1 medium apple to P.M. snack
Day 3
Breakfast (335 calories)
Morning Snack (71 calories)
Lunch (341 calories)
Afternoon Snack (284 calories)
- 1 cup low-fat plain Greek yogurt
- 2 Tbsp. hemp seeds
- 8 raspberries
Dinner (495 calories)
Daily Totals: 1,525 calories, 66g fat, 76g protein, 166g carbohydrate, 33g fiber, 1,695mg sodium
Make it 2,000 Calories: add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 3 energy balls at A.M. snack plus increase to 3 Tbsp. hemp seeds and 1/4 cup raspberries at P.M. snack
Day 4
Breakfast (318 calories)
Morning Snack (181 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup blackberries
Lunch (341 calories)
Afternoon Snack (141 calories)
Dinner (438 calories)
Evening Snack (98 calories)
Meal-Prep Tip: reserve three servings Pesto Chicken Quinoa Bowls to have for lunch on days 5-7
Daily Totals: 1,516 calories, 62g fat, 82g protein, 172g carbohydrate, 30g fiber, 1,872mg sodium
Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1/4 cup dry-roasted unsalted almonds to A.M. snack and 1 medium apple to P.M. snack
Day 5
Breakfast (335 calories)
Morning Snack (141 calories)
Lunch (357 calories)
Afternoon Snack (152 calories)
- 1 cup cherries
- ½ cup low-fat plain kefir
Dinner (529 calories)
Daily Totals: 1,514 calories, 68g fat, 86g protein, 153g carbohydrate, 28g fiber, 1,923mg sodium
Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1/4 cup dry-roasted unsalted almonds to P.M. snack and 1 serving Lemon-Blueberry Nice Cream to evening snack
Day 6
Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco and Lexi Juhl
Breakfast (318 calories)
Morning Snack (253 calories)
- ¾ cup blackberries
- ¼ cup dry-roasted unsalted almonds
Lunch (357 calories)
Afternoon Snack (141 calories)
Dinner (358 calories)
Evening Snack: (98 calories)
Daily Totals: 1,525 calories, 72g fat, 84g protein, 154g carbohydrate, 31g fiber, 1,693mg sodium
Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 3 energy balls at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner
Day 7
Breakfast (318 calories)
Morning Snack (200 calories)
Lunch (357 calories)
Afternoon Snack (141 calories)
Dinner (362 calories)
Evening Snack (98 calories)
Daily Totals: 1,475 calories, 57g fat, 78g protein, 172g carbohydrate, 34g fiber, 1,417mg sodium
Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1 large pear to A.M. snack and 1/4 cup dry-roasted unsalted almonds to P.M. snack
Frequently Asked Questions
Is it OK to mix and match meals if there’s one I don’t like?Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious anti-inflammatory recipes.
Can I eat the same breakfast or lunch every day?Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 318 to 335 calories, while the lunches span 341 to 414 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
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.
What is the difference between natural and added sugars?Natural sugars are found in fruits, vegetables and dairy. Added sugars are any type of sugar, even “natural” ones like honey and maple syrup, that are added during food processing. Unlike added sugars, which are added purely for sweetness and have little nutritional value, natural sugars are found in foods that provide beneficial nutrients, like fiber, protein, vitamins and minerals. Added sugars in our diets can add up because they’re often found in foods we wouldn’t necessarily expect, like sauces, marinades, cereals and flavored yogurts. It is recommended that you limit added sugars in the diet to no more than 25 grams per day for women and 36 grams per day for men.
Health Benefits of an Anti-Inflammatory Diet
An anti-inflammatory diet is one that includes foods that fight inflammation in the body. These are foods that contain antioxidants, like beta-carotene and anthocyanins, foods containing omega-3 fatty acids, such as salmon and walnuts, and foods that promote a healthy microbiome, such as probiotics, prebiotics and dietary fiber. Chronic inflammation is a contributor to the onset and progression of many chronic conditions, such as heart disease, type 2 diabetes, cancer and obesity. Choosing foods that help to reduce inflammation in the body can help prevent and manage chronic conditions. In addition, excess intake of added sugars can lead to increased risk of chronic low-grade inflammation, so opt for foods with naturally occurring sugars that are also paired with inflammation-fighting nutrients, like colorful fruits.
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.
Dig Deeper
How to Cut Back on Sneaky Added Sugars
What Happens to Your Body When You Have Inflammation
