CloseIn the United States, the average adult eats17 teaspoons(68 grams) of added sugar per day—significantly more than the American Heart Association’s recommendeddaily max of 6 teaspoons for women and 9 for men. We here atEatingWellfully believe all foods can fit into a healthy diet—added sugar included. But because growing research has shown that regular intake ofexcess added sugars may be a significant contributor to chronic inflammation, it’s best to enjoy it in moderation. Over time, chronic inflammation can lead to inflammatory conditions like diabetes, heart disease and arthritis. Thankfully, eating a healthy diet, which includes cutting back on added sugar, can help.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.Why This Meal Plan Is Great for YouIn this plan, we mapped out a week of anti-inflammatory meals and snacks that skip added sugars to help reduce inflammation. We also made sure to include plenty of nutrient-rich fruits and veggies, high-fiber whole grains, lean protein and healthy fats to create a balanced week of eating. With recipes and snacks as tasty as the ones in this plan, you won’t even miss the sugar. Be sure to check out our collection ofno-added-sugar dessertsto find something to satisfy your sweet tooth naturally.Because excessweight plays a role in chronic inflammation, we set this plan at 1,500 calories per day, which is a level where most people will lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.Frequently Asked QuestionsWe 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.The Best Foods to Eat to Fight InflammationWhat Is the Anti-Inflammatory Diet?Theanti-inflammatory dietis very similar to theMediterranean dietin that they both emphasize whole, unprocessed foods with a focus on plenty of fish, legumes, nuts, seeds, healthy fats and fruits and vegetables. The anti-inflammatory diet more specifically includesfoods that play a role in reducing chronic inflammation, like antioxidant-rich fruits and vegetables such as cherries, berries and dark leafy greens, and also has increased emphasis on healthy fats from avocado, fish and nuts. This dietskips foods more likely to increase inflammation, like added sugars and artificial sweeteners, processed foods and refined grains.Learn More:The Anti-Inflammatory Diet: Is It Right for You?Anti-Inflammatory Foods to Focus On:FishNuts, including natural nut butters without any added sugarsSeedsLegumesWhole grains (quinoa, bulgur, oats, brown rice, whole wheat and more)Fruits, especially cherries, berries, pomegranateVegetables, especially dark leafy greens, cruciferous veggies and beetsAvocadoOlives and olive oilUnsweetened fermented dairy products, like yogurt and kefirHow to Meal-Prep Your Week of Meals:MakeSpinach & Artichoke Salad with Parmesan Vinaigretteto have for lunch on Days 2 through 5.PrepareMuffin-Tin Omelets with Feta & Peppersto have for breakfast throughout the week.Day 1Breakfast (362 calories)½ cup old-fashioned oats, prepared with water3 Tbsp. unsweetened dried cherries3 Tbsp. chopped walnutsA.M. Snack (187 calories)1 cup low-fat plain Greek yogurt¼ cup blueberriesLunch (419 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (105 calories)8 dried walnut halvesDinner (424 calories)1 servingRoasted Pistachio-Crusted Salmon with BroccoliDaily Totals:1,496 calories, 85g fat, 81g protein, 137g carbohydrate, 30g fiber, 1,051mg sodiumTo make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1 medium peach to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Charlotte & Johnny AutryDay 2Breakfast (376 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium apple½ cup low-fat plain kefirA.M. Snack (84 calories)1 cup blueberriesLunch (386 calories)1 servingSpinach & Artichoke Salad with Parmesan Vinaigrette1 medium orangeP.M. Snack (233 calories)22 unsalted dry-roasted almonds1 cup raspberriesDinner (432 calories)1 servingSesame Kohlrabi & Chicken SaladDaily Totals:1,511 calories, 80g fat, 83g protein, 127g carbohydrate, 34g fiber, 1,830mg sodiumTo make it 2,000 calories:Add 14 dried walnut halves to A.M. snack plus add 1 avocado, sliced, to the salad at dinner.Day 3Breakfast (376 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium apple½ cup low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (386 calories)1 servingSpinach & Artichoke Salad with Parmesan Vinaigrette1 medium orangeP.M. Snack (212 calories)¾ cup low-fat plain Greek yogurt¾ cup blackberriesDinner (417 calories)1 servingWalnut Pesto Pasta SaladDaily Totals:1,522 calories, 69g fat, 72g protein, 166g carbohydrate, 31g fiber, 1,635mg sodiumTo make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 5 dried walnut halves to P.M. snack, and add 1 servingCucumber & Avocado Saladto dinner.Day 4Breakfast (362 calories)½ cup old-fashioned oats, prepared with water3 Tbsp. unsweetened dried cherries3 Tbsp. chopped walnutsA.M. Snack (248 calories)¼ cup unsalted dry-roasted almonds½ cup blueberriesLunch (386 calories)1 servingSpinach & Artichoke Salad with Parmesan Vinaigrette1 medium orangeP.M. Snack (48 calories)¾ cup raspberriesDinner (452 calories)1 servingGreen Veggie Bowl with Chicken & Lemon-Tahini DressingDaily Totals:1,496 calories, 79g fat, 69g protein, 143g carbohydrate, 30g fiber, 936mg sodiumTo make it 2,000 calories:Add 20 dried walnut halves to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Greg DuPreeDay 5Breakfast (343 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orange½ cup low-fat plain kefirA.M. Snack (171 calories)¾ cup low-fat plain Greek yogurt¾ cup blackberriesLunch (386 calories)1 servingSpinach & Artichoke Salad with Parmesan Vinaigrette1 medium orangeP.M. Snack (131 calories)1 large pearDinner (464 calories)1 servingQuinoa Salad with Feta, Olives & Tomatoes2 cups mixed greens1 servingOlive Orange VinaigretteDaily Totals:1,494 calories, 66g fat, 68g protein, 145g carbohydrate, 31g fiber, 1,737mg sodiumTo make it 2,000 calories:Add 25 unsalted dry-roasted almonds to P.M. snack plus add 1 avocado, sliced, to the salad at dinner.Photography / Kelsey Hansen, Styling / Greg LunaDay 6Breakfast (362 calories)½ cup old-fashioned oats, prepared with water3 Tbsp. unsweetened dried cherries3 Tbsp. chopped walnutsA.M. Snack (117 calories)1 cup blackberries1/2 cup low-fat plain kefirLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (200 calories)1 medium apple1 Tbsp. natural peanut butterDinner (462 calories)1 servingOne-Pot Garlicky Shrimp & Broccoli1 cup cooked brown riceDaily Totals:1,497 calories, 60g fat, 71g protein, 174g carbohydrate, 30g fiber, 1,125mg sodiumTo make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1 medium banana to lunch, and increase to 2 Tbsp. peanut butter for P.M. snack.Photography / Caitlin Bensel, Food Styling / Ruth BlackburnDay 7Breakfast (376 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium apple½ cup low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (180 calories)1 cup raspberries15 unsalted dry-roasted almondsDinner (442 calories)1 servingPesto Chicken Quinoa Bowls1 servingBasic Green Salad with VinaigretteDaily Totals:1,485 calories, 79g fat, 71g protein, 133g carbohydrate, 34g fiber, 2,052mg sodiumTo make it 2,000 calories:Add 20 dried walnut halves to A.M. snack, increase to 25 almonds at P.M. snack, and add 1/2 avocado, sliced, to the salad at dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Close
In the United States, the average adult eats17 teaspoons(68 grams) of added sugar per day—significantly more than the American Heart Association’s recommendeddaily max of 6 teaspoons for women and 9 for men. We here atEatingWellfully believe all foods can fit into a healthy diet—added sugar included. But because growing research has shown that regular intake ofexcess added sugars may be a significant contributor to chronic inflammation, it’s best to enjoy it in moderation. Over time, chronic inflammation can lead to inflammatory conditions like diabetes, heart disease and arthritis. Thankfully, eating a healthy diet, which includes cutting back on added sugar, can help.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.Why This Meal Plan Is Great for YouIn this plan, we mapped out a week of anti-inflammatory meals and snacks that skip added sugars to help reduce inflammation. We also made sure to include plenty of nutrient-rich fruits and veggies, high-fiber whole grains, lean protein and healthy fats to create a balanced week of eating. With recipes and snacks as tasty as the ones in this plan, you won’t even miss the sugar. Be sure to check out our collection ofno-added-sugar dessertsto find something to satisfy your sweet tooth naturally.Because excessweight plays a role in chronic inflammation, we set this plan at 1,500 calories per day, which is a level where most people will lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.Frequently Asked QuestionsWe 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.The Best Foods to Eat to Fight InflammationWhat Is the Anti-Inflammatory Diet?Theanti-inflammatory dietis very similar to theMediterranean dietin that they both emphasize whole, unprocessed foods with a focus on plenty of fish, legumes, nuts, seeds, healthy fats and fruits and vegetables. The anti-inflammatory diet more specifically includesfoods that play a role in reducing chronic inflammation, like antioxidant-rich fruits and vegetables such as cherries, berries and dark leafy greens, and also has increased emphasis on healthy fats from avocado, fish and nuts. This dietskips foods more likely to increase inflammation, like added sugars and artificial sweeteners, processed foods and refined grains.Learn More:The Anti-Inflammatory Diet: Is It Right for You?Anti-Inflammatory Foods to Focus On:FishNuts, including natural nut butters without any added sugarsSeedsLegumesWhole grains (quinoa, bulgur, oats, brown rice, whole wheat and more)Fruits, especially cherries, berries, pomegranateVegetables, especially dark leafy greens, cruciferous veggies and beetsAvocadoOlives and olive oilUnsweetened fermented dairy products, like yogurt and kefirHow to Meal-Prep Your Week of Meals:MakeSpinach & Artichoke Salad with Parmesan Vinaigretteto have for lunch on Days 2 through 5.PrepareMuffin-Tin Omelets with Feta & Peppersto have for breakfast throughout the week.Day 1Breakfast (362 calories)½ cup old-fashioned oats, prepared with water3 Tbsp. unsweetened dried cherries3 Tbsp. chopped walnutsA.M. Snack (187 calories)1 cup low-fat plain Greek yogurt¼ cup blueberriesLunch (419 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (105 calories)8 dried walnut halvesDinner (424 calories)1 servingRoasted Pistachio-Crusted Salmon with BroccoliDaily Totals:1,496 calories, 85g fat, 81g protein, 137g carbohydrate, 30g fiber, 1,051mg sodiumTo make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1 medium peach to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Charlotte & Johnny AutryDay 2Breakfast (376 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium apple½ cup low-fat plain kefirA.M. Snack (84 calories)1 cup blueberriesLunch (386 calories)1 servingSpinach & Artichoke Salad with Parmesan Vinaigrette1 medium orangeP.M. Snack (233 calories)22 unsalted dry-roasted almonds1 cup raspberriesDinner (432 calories)1 servingSesame Kohlrabi & Chicken SaladDaily Totals:1,511 calories, 80g fat, 83g protein, 127g carbohydrate, 34g fiber, 1,830mg sodiumTo make it 2,000 calories:Add 14 dried walnut halves to A.M. snack plus add 1 avocado, sliced, to the salad at dinner.Day 3Breakfast (376 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium apple½ cup low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (386 calories)1 servingSpinach & Artichoke Salad with Parmesan Vinaigrette1 medium orangeP.M. Snack (212 calories)¾ cup low-fat plain Greek yogurt¾ cup blackberriesDinner (417 calories)1 servingWalnut Pesto Pasta SaladDaily Totals:1,522 calories, 69g fat, 72g protein, 166g carbohydrate, 31g fiber, 1,635mg sodiumTo make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 5 dried walnut halves to P.M. snack, and add 1 servingCucumber & Avocado Saladto dinner.Day 4Breakfast (362 calories)½ cup old-fashioned oats, prepared with water3 Tbsp. unsweetened dried cherries3 Tbsp. chopped walnutsA.M. Snack (248 calories)¼ cup unsalted dry-roasted almonds½ cup blueberriesLunch (386 calories)1 servingSpinach & Artichoke Salad with Parmesan Vinaigrette1 medium orangeP.M. Snack (48 calories)¾ cup raspberriesDinner (452 calories)1 servingGreen Veggie Bowl with Chicken & Lemon-Tahini DressingDaily Totals:1,496 calories, 79g fat, 69g protein, 143g carbohydrate, 30g fiber, 936mg sodiumTo make it 2,000 calories:Add 20 dried walnut halves to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Greg DuPreeDay 5Breakfast (343 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orange½ cup low-fat plain kefirA.M. Snack (171 calories)¾ cup low-fat plain Greek yogurt¾ cup blackberriesLunch (386 calories)1 servingSpinach & Artichoke Salad with Parmesan Vinaigrette1 medium orangeP.M. Snack (131 calories)1 large pearDinner (464 calories)1 servingQuinoa Salad with Feta, Olives & Tomatoes2 cups mixed greens1 servingOlive Orange VinaigretteDaily Totals:1,494 calories, 66g fat, 68g protein, 145g carbohydrate, 31g fiber, 1,737mg sodiumTo make it 2,000 calories:Add 25 unsalted dry-roasted almonds to P.M. snack plus add 1 avocado, sliced, to the salad at dinner.Photography / Kelsey Hansen, Styling / Greg LunaDay 6Breakfast (362 calories)½ cup old-fashioned oats, prepared with water3 Tbsp. unsweetened dried cherries3 Tbsp. chopped walnutsA.M. Snack (117 calories)1 cup blackberries1/2 cup low-fat plain kefirLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (200 calories)1 medium apple1 Tbsp. natural peanut butterDinner (462 calories)1 servingOne-Pot Garlicky Shrimp & Broccoli1 cup cooked brown riceDaily Totals:1,497 calories, 60g fat, 71g protein, 174g carbohydrate, 30g fiber, 1,125mg sodiumTo make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1 medium banana to lunch, and increase to 2 Tbsp. peanut butter for P.M. snack.Photography / Caitlin Bensel, Food Styling / Ruth BlackburnDay 7Breakfast (376 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium apple½ cup low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (180 calories)1 cup raspberries15 unsalted dry-roasted almondsDinner (442 calories)1 servingPesto Chicken Quinoa Bowls1 servingBasic Green Salad with VinaigretteDaily Totals:1,485 calories, 79g fat, 71g protein, 133g carbohydrate, 34g fiber, 2,052mg sodiumTo make it 2,000 calories:Add 20 dried walnut halves to A.M. snack, increase to 25 almonds at P.M. snack, and add 1/2 avocado, sliced, to the salad at dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
In the United States, the average adult eats17 teaspoons(68 grams) of added sugar per day—significantly more than the American Heart Association’s recommendeddaily max of 6 teaspoons for women and 9 for men. We here atEatingWellfully believe all foods can fit into a healthy diet—added sugar included. But because growing research has shown that regular intake ofexcess added sugars may be a significant contributor to chronic inflammation, it’s best to enjoy it in moderation. Over time, chronic inflammation can lead to inflammatory conditions like diabetes, heart disease and arthritis. Thankfully, eating a healthy diet, which includes cutting back on added sugar, can help.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.Why This Meal Plan Is Great for YouIn this plan, we mapped out a week of anti-inflammatory meals and snacks that skip added sugars to help reduce inflammation. We also made sure to include plenty of nutrient-rich fruits and veggies, high-fiber whole grains, lean protein and healthy fats to create a balanced week of eating. With recipes and snacks as tasty as the ones in this plan, you won’t even miss the sugar. Be sure to check out our collection ofno-added-sugar dessertsto find something to satisfy your sweet tooth naturally.Because excessweight plays a role in chronic inflammation, we set this plan at 1,500 calories per day, which is a level where most people will lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.Frequently Asked QuestionsWe 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.The Best Foods to Eat to Fight InflammationWhat Is the Anti-Inflammatory Diet?Theanti-inflammatory dietis very similar to theMediterranean dietin that they both emphasize whole, unprocessed foods with a focus on plenty of fish, legumes, nuts, seeds, healthy fats and fruits and vegetables. The anti-inflammatory diet more specifically includesfoods that play a role in reducing chronic inflammation, like antioxidant-rich fruits and vegetables such as cherries, berries and dark leafy greens, and also has increased emphasis on healthy fats from avocado, fish and nuts. This dietskips foods more likely to increase inflammation, like added sugars and artificial sweeteners, processed foods and refined grains.Learn More:The Anti-Inflammatory Diet: Is It Right for You?Anti-Inflammatory Foods to Focus On:FishNuts, including natural nut butters without any added sugarsSeedsLegumesWhole grains (quinoa, bulgur, oats, brown rice, whole wheat and more)Fruits, especially cherries, berries, pomegranateVegetables, especially dark leafy greens, cruciferous veggies and beetsAvocadoOlives and olive oilUnsweetened fermented dairy products, like yogurt and kefirHow to Meal-Prep Your Week of Meals:MakeSpinach & Artichoke Salad with Parmesan Vinaigretteto have for lunch on Days 2 through 5.PrepareMuffin-Tin Omelets with Feta & Peppersto have for breakfast throughout the week.Day 1Breakfast (362 calories)½ cup old-fashioned oats, prepared with water3 Tbsp. unsweetened dried cherries3 Tbsp. chopped walnutsA.M. Snack (187 calories)1 cup low-fat plain Greek yogurt¼ cup blueberriesLunch (419 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (105 calories)8 dried walnut halvesDinner (424 calories)1 servingRoasted Pistachio-Crusted Salmon with BroccoliDaily Totals:1,496 calories, 85g fat, 81g protein, 137g carbohydrate, 30g fiber, 1,051mg sodiumTo make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1 medium peach to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Charlotte & Johnny AutryDay 2Breakfast (376 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium apple½ cup low-fat plain kefirA.M. Snack (84 calories)1 cup blueberriesLunch (386 calories)1 servingSpinach & Artichoke Salad with Parmesan Vinaigrette1 medium orangeP.M. Snack (233 calories)22 unsalted dry-roasted almonds1 cup raspberriesDinner (432 calories)1 servingSesame Kohlrabi & Chicken SaladDaily Totals:1,511 calories, 80g fat, 83g protein, 127g carbohydrate, 34g fiber, 1,830mg sodiumTo make it 2,000 calories:Add 14 dried walnut halves to A.M. snack plus add 1 avocado, sliced, to the salad at dinner.Day 3Breakfast (376 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium apple½ cup low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (386 calories)1 servingSpinach & Artichoke Salad with Parmesan Vinaigrette1 medium orangeP.M. Snack (212 calories)¾ cup low-fat plain Greek yogurt¾ cup blackberriesDinner (417 calories)1 servingWalnut Pesto Pasta SaladDaily Totals:1,522 calories, 69g fat, 72g protein, 166g carbohydrate, 31g fiber, 1,635mg sodiumTo make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 5 dried walnut halves to P.M. snack, and add 1 servingCucumber & Avocado Saladto dinner.Day 4Breakfast (362 calories)½ cup old-fashioned oats, prepared with water3 Tbsp. unsweetened dried cherries3 Tbsp. chopped walnutsA.M. Snack (248 calories)¼ cup unsalted dry-roasted almonds½ cup blueberriesLunch (386 calories)1 servingSpinach & Artichoke Salad with Parmesan Vinaigrette1 medium orangeP.M. Snack (48 calories)¾ cup raspberriesDinner (452 calories)1 servingGreen Veggie Bowl with Chicken & Lemon-Tahini DressingDaily Totals:1,496 calories, 79g fat, 69g protein, 143g carbohydrate, 30g fiber, 936mg sodiumTo make it 2,000 calories:Add 20 dried walnut halves to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Greg DuPreeDay 5Breakfast (343 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium orange½ cup low-fat plain kefirA.M. Snack (171 calories)¾ cup low-fat plain Greek yogurt¾ cup blackberriesLunch (386 calories)1 servingSpinach & Artichoke Salad with Parmesan Vinaigrette1 medium orangeP.M. Snack (131 calories)1 large pearDinner (464 calories)1 servingQuinoa Salad with Feta, Olives & Tomatoes2 cups mixed greens1 servingOlive Orange VinaigretteDaily Totals:1,494 calories, 66g fat, 68g protein, 145g carbohydrate, 31g fiber, 1,737mg sodiumTo make it 2,000 calories:Add 25 unsalted dry-roasted almonds to P.M. snack plus add 1 avocado, sliced, to the salad at dinner.Photography / Kelsey Hansen, Styling / Greg LunaDay 6Breakfast (362 calories)½ cup old-fashioned oats, prepared with water3 Tbsp. unsweetened dried cherries3 Tbsp. chopped walnutsA.M. Snack (117 calories)1 cup blackberries1/2 cup low-fat plain kefirLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (200 calories)1 medium apple1 Tbsp. natural peanut butterDinner (462 calories)1 servingOne-Pot Garlicky Shrimp & Broccoli1 cup cooked brown riceDaily Totals:1,497 calories, 60g fat, 71g protein, 174g carbohydrate, 30g fiber, 1,125mg sodiumTo make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1 medium banana to lunch, and increase to 2 Tbsp. peanut butter for P.M. snack.Photography / Caitlin Bensel, Food Styling / Ruth BlackburnDay 7Breakfast (376 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 medium apple½ cup low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (180 calories)1 cup raspberries15 unsalted dry-roasted almondsDinner (442 calories)1 servingPesto Chicken Quinoa Bowls1 servingBasic Green Salad with VinaigretteDaily Totals:1,485 calories, 79g fat, 71g protein, 133g carbohydrate, 34g fiber, 2,052mg sodiumTo make it 2,000 calories:Add 20 dried walnut halves to A.M. snack, increase to 25 almonds at P.M. snack, and add 1/2 avocado, sliced, to the salad at dinner.
In the United States, the average adult eats17 teaspoons(68 grams) of added sugar per day—significantly more than the American Heart Association’s recommendeddaily max of 6 teaspoons for women and 9 for men. We here atEatingWellfully believe all foods can fit into a healthy diet—added sugar included. But because growing research has shown that regular intake ofexcess added sugars may be a significant contributor to chronic inflammation, it’s best to enjoy it in moderation. Over time, chronic inflammation can lead to inflammatory conditions like diabetes, heart disease and arthritis. Thankfully, eating a healthy diet, which includes cutting back on added sugar, can help.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal 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.
Why This Meal Plan Is Great for You
In this plan, we mapped out a week of anti-inflammatory meals and snacks that skip added sugars to help reduce inflammation. We also made sure to include plenty of nutrient-rich fruits and veggies, high-fiber whole grains, lean protein and healthy fats to create a balanced week of eating. With recipes and snacks as tasty as the ones in this plan, you won’t even miss the sugar. Be sure to check out our collection ofno-added-sugar dessertsto find something to satisfy your sweet tooth naturally.
Because excessweight plays a role in chronic inflammation, we set this plan at 1,500 calories per day, which is a level where most people will lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.
Frequently Asked QuestionsWe 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.
Frequently Asked Questions
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.
The Best Foods to Eat to Fight Inflammation
What Is the Anti-Inflammatory Diet?
Theanti-inflammatory dietis very similar to theMediterranean dietin that they both emphasize whole, unprocessed foods with a focus on plenty of fish, legumes, nuts, seeds, healthy fats and fruits and vegetables. The anti-inflammatory diet more specifically includesfoods that play a role in reducing chronic inflammation, like antioxidant-rich fruits and vegetables such as cherries, berries and dark leafy greens, and also has increased emphasis on healthy fats from avocado, fish and nuts. This dietskips foods more likely to increase inflammation, like added sugars and artificial sweeteners, processed foods and refined grains.
Learn More:The Anti-Inflammatory Diet: Is It Right for You?
Anti-Inflammatory Foods to Focus On:
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (362 calories)
A.M. Snack (187 calories)
Lunch (419 calories)
P.M. Snack (105 calories)
Dinner (424 calories)
Daily Totals:1,496 calories, 85g fat, 81g protein, 137g carbohydrate, 30g fiber, 1,051mg sodium
To make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1 medium peach to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.
Charlotte & Johnny Autry
Day 2
Breakfast (376 calories)
A.M. Snack (84 calories)
Lunch (386 calories)
P.M. Snack (233 calories)
Dinner (432 calories)
Daily Totals:1,511 calories, 80g fat, 83g protein, 127g carbohydrate, 34g fiber, 1,830mg sodium
To make it 2,000 calories:Add 14 dried walnut halves to A.M. snack plus add 1 avocado, sliced, to the salad at dinner.
Day 3
A.M. Snack (131 calories)
P.M. Snack (212 calories)
Dinner (417 calories)
Daily Totals:1,522 calories, 69g fat, 72g protein, 166g carbohydrate, 31g fiber, 1,635mg sodium
To make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 5 dried walnut halves to P.M. snack, and add 1 servingCucumber & Avocado Saladto dinner.
Day 4
A.M. Snack (248 calories)
P.M. Snack (48 calories)
Dinner (452 calories)
Daily Totals:1,496 calories, 79g fat, 69g protein, 143g carbohydrate, 30g fiber, 936mg sodium
To make it 2,000 calories:Add 20 dried walnut halves to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Greg DuPree
Day 5
Breakfast (343 calories)
A.M. Snack (171 calories)
P.M. Snack (131 calories)
Dinner (464 calories)
Daily Totals:1,494 calories, 66g fat, 68g protein, 145g carbohydrate, 31g fiber, 1,737mg sodium
To make it 2,000 calories:Add 25 unsalted dry-roasted almonds to P.M. snack plus add 1 avocado, sliced, to the salad at dinner.
Photography / Kelsey Hansen, Styling / Greg Luna
Day 6
A.M. Snack (117 calories)
Lunch (357 calories)
P.M. Snack (200 calories)
Dinner (462 calories)
Daily Totals:1,497 calories, 60g fat, 71g protein, 174g carbohydrate, 30g fiber, 1,125mg sodium
To make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1 medium banana to lunch, and increase to 2 Tbsp. peanut butter for P.M. snack.
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Day 7
P.M. Snack (180 calories)
Dinner (442 calories)
Daily Totals:1,485 calories, 79g fat, 71g protein, 133g carbohydrate, 34g fiber, 2,052mg sodium
To make it 2,000 calories:Add 20 dried walnut halves to A.M. snack, increase to 25 almonds at P.M. snack, and add 1/2 avocado, sliced, to the salad at dinner.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
