30-Day No-Sugar, Anti-Inflammatory Meal Plan for Weight Loss

Follow this anti-inflammatory meal plan for a month of meals and snacks tailored to reduce inflammation and promote weight loss. You’ll find an abundance of antioxidant-rich produce, healthy fats from fish, nuts and seeds, and plenty of flavor, too. To maximize nutrition and this plan’s anti-inflammatory benefits, we opted to skip added sugars, which can exacerbate inflammation. We do, however, include foods that contain natural sugars, such as fruit, vegetables and unsweetened dairy. These foods also provide many important nutrients, like vitamins, minerals, protein and fiber. To facilitate a smooth routine, we also included some meal-prep tips at the start of each week and opted for leftovers a few times throughout the month. Let’s get started!

Week 1

Day 1

Breakfast (383 calories)

Morning Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries

Lunch (463 calories)

Afternoon Snack (95 calories)

Dinner (409 calories)

Daily Totals: 1,501 calories, 78g fat, 73g protein, 139g carbohydrate, 30g fiber, 1,531mg sodium

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack. 

Day 2

Breakfast (325 calories)

Morning Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (390 calories)

Afternoon Snack (82 calories)

• ¾ cup low-fat plain kefir

Dinner (411 calories)

Evening Snack (98 calories)

Daily Totals: 1,512 calories, 65g fat, 80g protein, 163g carbohydrates, 36g fiber, 1,967mg sodium

Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, add 1 large pear to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to P.M. snack.

Day 3

Breakfast (290 calories)

Morning Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries

Lunch (390 calories)

Afternoon Snack (49 calories)

Dinner (537 calories)

Evening Snack (98 calories)

Daily Totals: 1,516 calories, 43g fat, 98g protein, 189g carbohydrates, 33g fiber, 1,682mg sodium

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Cabbage Caesar Salad to dinner. 

Day 4

Breakfast (325 calories)

Morning Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (390 calories)

Afternoon Snack (168 calories)

• 1 cup low-fat plain kefir
• 1 medium peach

Dinner (424 calories)

Daily Totals: 1,513 calories, 68g fat, 84g protein, 155g carbohydrates, 36g fiber, 2,232mg sodium

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 large pear to A.M. snack and 1 medium orange to lunch. 

Day 5

Breakfast (290 calories)

Morning Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries

Lunch (390 calories)

Afternoon Snack (131 calories)

Dinner (552 calories)

Daily Totals: 1,515 calories, 55g fat, 83g protein, 178g carbohydrates, 29g fiber, 1,703mg sodium

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1 medium orange to lunch, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Lemon-Blueberry Nice Cream as an evening snack. 

Day 6

Breakfast (325 calories)

Morning Snack (142 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (463 calories)

Afternoon Snack (59 calories)

Dinner (537 calories)

Daily Totals: 1,524 calories, 82g fat, 76g protein, 136g carbohydrates, 33g fiber, 1,970mg sodium

Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, and add 2 Tbsp. chopped walnuts to A.M. snack, 1 medium apple to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Day 7

Breakfast (383 calories)

Morning Snack (168 calories)

• 1 cup low-fat plain kefir
• 1 medium peach

Lunch (463 calories)

Afternoon Snack (95 calories)

Dinner (406 calories)

Daily Totals: 1,515 calories, 71g fat, 67g protein, 166g carbohydrates, 33g fiber, 1,791mg sodium

Make it 2,000 calories: Add 1 medium orange to breakfast, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack. 

Week 2

Day 8

Breakfast (368 calories)

Morning Snack (131 calories)

Lunch (357 calories)

Afternoon Snack (95 calories)

Dinner (447 calories)

Evening Snack (98 calories)

Daily Totals: 1,494 calories, 74g fat, 79g protein, 151g carbohydrates, 36g fiber, 1,506mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 cup low-fat plain kefir to lunch, and 2 Tbsp. natural peanut butter to P.M. snack.

Day 9

Breakfast (385 calories)

Morning Snack (142 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (361 calories)

Afternoon Snack (111 calories)

• 1 stalk celery
• 1 Tbsp. natural peanut butter

Dinner (521 calories)

Daily Totals: 1,520 calories, 59g fat, 77g protein, 179g carbohydrates, 40g fiber, 1,702mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 serving Traditional Greek Salad to dinner and add 1 serving Lemon-Blueberry Nice Cream as an evening snack. 

Day 10

Breakfast (385 calories)

Morning Snack (62 calories)

Lunch (361 calories)

Afternoon Snack (59 calories)

Dinner (535 calories)

Evening Snack (98 calories)

Daily Totals: 1,499 calories, 60g fat, 77 protein, 179g carbohydrates, 39g fiber, 1,181mg sodium

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt with 2 Tbsp. chopped walnuts to P.M snack.

Day 11

Breakfast (385 calories)

Morning Snack (142 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (361 calories)

Afternoon Snack (115 calories)

• 1 medium bell pepper, sliced
• 3 Tbsp. hummus

Dinner (496 calories)

Daily Totals: 1,498 calories, 64g fat, 69g protein, 172g carbohydrate, 39g fiber, 1,771mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 2 Tbsp. natural peanut butter to lunch and 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Day 12

Breakfast (385 calories)

Morning Snack (215 calories)

Lunch (361 calories)

Afternoon Snack (105 calories)

Dinner (439 calories)

Daily Totals: 1,505 calories, 64g fat, 74g protein, 174g carbohydrate, 37g fiber, 1,514mg sodium

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 medium orange as an evening snack.

Day 13

Breakfast (368 calories)

Morning Snack (168 calories)

• 1 cup low-fat plain kefir
• 1 medium peach

Lunch (357 calories)

Afternoon Snack (215 calories)

Dinner (391 calories)

Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow.

Daily Totals: 1,498 calories, 70g fat, 103g protein, 125g carbohydrate, 29g fiber, 1,730mg sodium

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and ¼ cup unsalted dry-roasted shelled pistachios to lunch.

Day 14

Breakfast (368 calories)

Morning Snack (142 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (357 calories)

Afternoon Snack (237 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 plum

Dinner (391 calories)

Daily Totals: 1,493 calories, 77g fat, 99g protein, 115g carbohydrate, 33g fiber, 1,660mg sodium

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and add 1 serving Citrus-Arugula Salad to dinner.

Week 3

Day 15

Breakfast (330 calories)

Morning Snack (62 calories)

Lunch (340 calories)

Afternoon Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (588 calories)

Daily Totals: 1,496 calories, 64g fat, 72g protein, 177g carbohydrate, 34g fiber, 1,336mg sodium

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack.

Day 16

Breakfast (358 calories)

Morning Snack (215 calories)

Lunch (326 calories)

Afternoon Snack (82 calories)

• ¾ cup low-fat plain kefir

Dinner (497 calories)

Daily Totals: 1,477 calories, 69g fat, 91g protein, 168g carbohydrate, 40g fiber, 1,727mg sodium

Make it 2,000 calories: Add 1 clementine to breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.

Day 17

Breakfast (358 calories)

Morning Snack (131 calories)

Lunch (393 calories)

Afternoon Snack (62 calories)

Dinner (564 calories)

Daily Totals: 1,508 calories, 60g fat, 72g protein, 177g carbohydrate, 38g fiber, 1,365mg sodium

Make it 2,000 calories: Add 1 medium orange to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.

Day 18

Breakfast (358 calories)

Morning Snack (215 calories)

Lunch (393 calories)

Afternoon Snack (95 calories)

Dinner (428 calories)

Daily Totals: 1,489 calories, 69g fat, 84g protein, 146g carbohydrate, 31g fiber, 1,395mg sodium

Make it 2,000 calories: Add 1 medium orange to breakfast, 2 Tbsp. natural peanut butter to P.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.

Day 19

Breakfast (358 calories)

Morning Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (393 calories)

Afternoon Snack (140 calories)

• 1 cup low-fat plain kefir
• 1 plum

Dinner (415 calories)

Daily Totals: 1,513 calories, 75g fat, 85g protein, 137g carbohydrate, 33g fiber, 1,504mg sodium

Make it 2,000 calories: Add 1 medium orange to breakfast, 1 peach with 2 Tbsp. chopped walnuts to the yogurt at lunch and 1 serving Raspberry-Kefir Power Smoothie as an evening snack.

Day 20

Breakfast (330 calories)

Morning Snack (215 calories)

Lunch (376 calories)

Afternoon Snack (241 calories)

• 1 large pear
• 1 cup low-fat plain kefir

Dinner (356 calories)

Daily Totals: 1,523 calories, 57g fat, 89g protein, 178g carbohydrate, 29g fiber, 1,391mg sodium

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 21

Breakfast (330 calories)

Morning Snack (215 calories)

Lunch (376 calories)

Afternoon Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (392 calories)

Daily Totals: 1,520 calories, 58g fat, 104g protein, 160g carbohydrate, 29g fiber, 916mg sodium

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add 1 medium apple to P.M. snack and add 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Week 4

Day 22

Breakfast (286 calories)

Morning Snack (236 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries

Lunch (463 calories)

Afternoon Snack (131 calories)

Dinner (402 calories)

Daily Totals: 1,518 calories, 84g fat, 76g protein, 130g carbohydrate, 31g fiber, 1,397mg sodium

Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, 1 cup low-fat plain kefir to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Day 23

Breakfast (286 calories)

Morning Snack (241 calories)

• 1 large pear
• 1 cup low-fat plain kefir

Lunch (374 calories)

Afternoon Snack (143 calories)

• 1 cup blackberries
• ½ cup unsalted low-fat cottage cheese

Dinner (452 calories)

Daily Totals: 1,497 calories, 60g fat, 100g protein, 149g carbohydrate, 30g fiber, 1,301mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch, 1 serving Citrus-Arugula Salad to dinner and 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Day 24

Breakfast (359 calories)

• 1 cup low-fat plain stained (Greek-style) yogurt
• ½ cup cherries (fresh or thawed from frozen)
• 2 Tbsp. chopped pecans or nut of your choice
• 1 Tbsp. chia seeds

Morning Snack (95 calories)

Lunch (374 calories)

Afternoon Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (473 calories)

Daily Totals: 1,507 calories, 82g fat, 85g protein, 124g carbohydrate, 32g fiber, 1,176mg sodium

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, 1 medium orange to lunch, 1 medium banana to P.M. snack and 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Day 25

Breakfast (359 calories)

• 1 cup low-fat plain stained (Greek-style) yogurt
• ½ cup cherries (fresh or thawed from frozen)
• 2 Tbsp. chopped pecans or nut of your choice
• 1 Tbsp. chia seeds

Morning Snack (131 calories)

Lunch (374 calories)

Afternoon Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Dinner (440 calories)

Daily Totals: 1,505 calories, 76g fat, 89g protein, 127g carbohydrate, 30g fiber, 1,786mg sodium

Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Day 26

Breakfast (286 calories)

Morning Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (374 calories)

Afternoon Snack (143 calories)

• 1 cup blackberries
• ½ cup unsalted low-fat cottage cheese

Dinner (411 calories)

Daily Totals: 1,520 calories, 79g fat, 95g protein, 113g carbohydrate, 31g fiber, 1,649mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack. 

Day 27

Breakfast (286 calories)

Morning Snack (236 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 2 Tbsp. chopped walnuts

Lunch (463 calories)

Afternoon Snack (124 calories)

• ½ cup unsalted low-fat cottage cheese
• ½ cup blueberries

Dinner (404 calories)

Daily Totals: 1,513 calories, 80g fat, 70g protein, 142g carbohydrate, 32g fiber, 1,371mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds and 1 clementine to lunch and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack. 

Day 28

Breakfast (359 calories)

• 1 cup low-fat plain stained (Greek-style) yogurt
• ½ cup cherries (fresh or thawed from frozen)
• 2 Tbsp. chopped pecans or nut of your choice
• 1 Tbsp. chia seeds

Moring Snack (141 calories)

• 1 medium peach
• ¾ cup low-fat plain kefir

Lunch (463 calories)

Afternoon Snack (95 calories)

Dinner (446 calories)

Daily Totals: 1,511 calories, 81g fat, 81g protein, 129g carbohydrate, 28g fiber, 1,136mg sodium

Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to lunch and add 2 Tbsp. natural peanut butter to P.M. snack. 

Week 5

Day 29

Breakfast (359 calories)

• 1 cup low-fat plain stained (Greek-style) yogurt
• ½ cup cherries (fresh or thawed from frozen)
• 2 Tbsp. chopped pecans or nut of your choice
• 1 Tbsp. chia seeds

Morning Snack (215 calories)

Lunch (357 calories)

Afternoon Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (390 calories)

Meal-Prep Tip: Reserve leftover Slow-Cooker Cauliflower & Chickpea Tikka Masala to have for dinner tomorrow.

Daily Totals: 1,497 calories, 81g fat, 81g protein, 123g carbohydrate, 29g fiber, 1,035mg sodium

Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add 1 medium apple to lunch and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.

Day 30

Breakfast (383 calories)

Morning Snack (215 calories)

Lunch (357 calories)

Afternoon Snack (131 calories)

Dinner (390 calories)

Daily Totals: 1,476 calories, 69g fat, 63g protein, 160g carbohydrate, 33g fiber, 1,523mg sodium

Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.

What Is the Anti-Inflammatory Diet?

The anti-inflammatory diet is very similar to the popular Mediterranean diet. The anti-inflammatory diet emphasizes eating foods that may reduce inflammation, such as highly pigmented fruits and vegetables like cherries, kale, berries and beets. It also includes plenty of fish, nuts, seeds and other healthy fats. While eating this way 100% of the time is not required to reap anti-inflammatory benefits, the diet does limit added sugars, refined grains and ultra-processed foods.