The Best 30-Day High-Protein Anti-Inflammatory Meal Plan, Created by a Dietitian

In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsThe Foods to IncludeMeal Prep TipsWEEK 1WEEK 2WEEK 3WEEK 4WEEK 5

In This ArticleView All

View All

In This Article

Why This Meal Plan Is Great for You

Frequently Asked Questions

The Foods to Include

Meal Prep Tips

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

CloseGrowing research, including a 2021 study published inNutrients,links chronic inflammation to several health conditions, including type 2 diabetes, heart disease and even some autoimmune conditions, such as rheumatoid arthritis and inflammatory bowel disease. The study indicates that while lifestyle factors, such as smoking and physical inactivity play a role in inflammation, diet may have the largest role in mortality and disability as a result of these chronic conditions.Though it’s too simple to point to chronic inflammation as the only reason these diseases develop (other factors include genetics and the environment), it certainly motivates us to incorporate more anti-inflammatory nutrients into our diets. Foodswith inflammation-reducing benefitsinclude antioxidant- and fiber-rich produce, such as berries and dark leafy greens, and foods with unsaturated fat, like salmon, nuts and seeds.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 YouThis plan includes a month of meals and snacks incorporating the principles of the anti-inflammatory diet while pumping up the protein. Each day provides at least 75 grams of protein and 28 g of fiber, so you can enjoy the delicious flavors of this anti-inflammatory diet plan while keeping hunger at bay due to the satisfying power of these two nutrients. Though diet is an important factor, it’s helpful to include otherstrategies to reduce inflammation, such as improving sleep quality, reducing stress and incorporating regular exercise. Because many people follow meal plans to assist with weight loss, this plan is set at1,500 calories per day.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.Anti-Inflammatory Foods to IncludeFruits:especially cherries, blackberries, raspberries and blueberriesVegetables:like dark leafy greens, cruciferous veggies (broccoli, cauliflower, cabbage) and beetsFish:especially fatty fish like salmon, tuna, sardines and mackerelNuts and seeds:including natural nut butters, chia seeds and flaxseedsAvocadoOlive oilWhole grains:quinoa, bulgur, oats, whole wheat, brown rice and corn tortillasLegumes:like beans, lentils and edamameEggsHerbs and spicesMeal-Prep for the MonthMakeVegan Freezer Breakfast Burritosto have for breakfast on Days 2, 5, 7, 10, 12 and 13.PrepareGrandpa’s Homemade Granolato have with breakfast throughout the month.MakeCranberry-Almond Energy Ballsto have as snacks throughout the first 2 weeks.WEEK 1How to Meal-Prep This Week:MakeSesame Kohlrabi & Chicken Saladto have for lunch on Days 2 through 5.Day 1Sara HaasBreakfast (400 calories)1 servingSprouted-Grain Toast with Peanut Butter & Banana1 cup low-fat plain kefirA.M. Snack (35 calories)1 clementineLunch (417 calories)1 servingGreen Goddess Sandwich1 plumP.M. Snack (200 calories)1 cup edamame, in podsDinner (460 calories)1 serving30-Minute Roasted Salmon Tacos with Corn & Pepper SalsaDaily Totals:1,511 calories, 52g fat, 88g protein, 188g carbohydrate, 38g fiber, 1,309mg sodiumMake it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, 1 medium apple to P.M. snack and 1 servingPineapple & Avocado Saladto dinner.Day 2Jennifer Causey; Styling: Lindsey LowerBreakfast (364 calories)1 servingVegan Freezer Breakfast Burritos1 clementineA.M. Snack (170 calories)3Cranberry-Almond Energy BallsLunch (432 calories)1 servingSesame Kohlrabi & Chicken SaladP.M. Snack (139 calories)1 cup blackberries10 unsalted dry-roasted almondsDinner (412 calories)1 servingShredded Chicken & Avocado Nacho SaladDaily Totals:1,517 calories, 74g fat, 89g protein, 137g carbohydrate, 38g fiber, 1,961mg sodiumMake it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and increase to 1/4 cup unsalted dry-roasted almonds at P.M. snack.Day 3Photographer: Morgan Hunt Glaze, Food Stylist: Ruth Blackburn, Prop Stylist: Christine KeelyBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (131 calories)1 large pearLunch (432 calories)1 servingSesame Kohlrabi & Chicken SaladP.M. Snack (112 calories)2Cranberry-Almond Energy BallsDinner (463 calories)1 servingEggplant Rollatini Is Packed with Protein2 cups mixed greens1 servingLemon-Garlic VinaigretteDaily Totals:1,519 calories, 77g fat, 84g protein, 133g carbohydrate, 39g fiber, 1,607mg sodiumMake it 2,000 calories:Add 1 medium peach to breakfast, 1/4 cup unsalted dry-roasted almonds to A.M. snack, increase to 3 Cranberry-Almond Energy Balls at P.M. snack and add 1/2 an avocado to dinner.Day 4Jason DonnellyBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (56 calories)1Cranberry-Almond Energy BallLunch (432 calories)1 servingSesame Kohlrabi & Chicken SaladP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (420 calories)1 servingLemony Lentil Salad with Feta1 6-inch whole-wheat pitaDaily Totals:1,495 calories, 72g fat, 92g protein, 128g carbohydrate, 29g fiber, 1,530mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, increase to 3 Cranberry-Almond Energy Balls at A.M. snack and add 1 medium apple to P.M. snack.Day 5Photographer: Rachel Marek, Food stylist: Holly DreesmanBreakfast (364 calories)1 servingVegan Freezer Breakfast Burritos1 clementineA.M. Snack (166 calories)1Cranberry-Almond Energy Ball1 cup low-fat plain kefirLunch (432 calories)1 servingSesame Kohlrabi & Chicken SaladP.M. Snack (64 calories)1 cup raspberriesDinner (474 calories)1 servingChicken Fajita CasseroleDaily Totals:1,500 calories, 66g fat, 99g protein, 133g carbohydrate, 29g fiber, 2,229mg sodiumMake it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.Day 6Victor ProtasioBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (41 calories)2/3 cup blackberriesLunch (417 calories)1 servingGreen Goddess Sandwich1 plumP.M. Snack (151 calories)¾ cup low-fat plain Greek yogurt⅔ cup raspberriesDinner (505 calories)1 servingSheet-Pan Shrimp, Pineapple & Peppers with RiceDaily Totals:1,494 calories, 53g fat, 85g protein, 183g carbohydrate, 28g fiber, 1,408mg sodiumMake it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 20 unsalted dry-roasted almonds at A.M. snack.Day 7Greg DuPreeBreakfast (364 calories)1 servingVegan Freezer Breakfast Burritos1 clementineA.M. Snack (187 calories)1 cup low-fat plain strained yogurt, such as Greek-style¼ cup blueberriesLunch (417 calories)1 servingGreen Goddess Sandwich1 plumP.M. Snack (108 calories)1 large hard-boiled egg1 plumDinner (432 calories)1 servingAvocado Tuna Spinach SaladDaily Totals:1,507 calories, 73g fat, 81g protein, 145g carbohydrate, 30g fiber, 1,937mg sodiumMake it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 20 unsalted dry-roasted almonds at A.M. snack.WEEK 2How to Meal-Prep This Week:MakeOvernight Oats with Chia Seedsto have for breakfast on Days 9 and 11.PrepareGreek Salad with Edamameto have for lunch on Days 9 through 12.Day 8Ali RedmondBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (62 calories)1 cup blackberriesLunch (460 calories)1 servingMason Jar Power Salad with Chickpeas & Tuna1 plumP.M. Snack (112 calories)2Cranberry-Almond Energy BallsDinner (486 calories)1 servingSesame Peanut Noodles with Chicken & ZucchiniDaily Totals:1,500 calories, 65g fat, 98g protein, 138g carbohydrate, 28g fiber, 1,253mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and change A.M. snack to 1/4 cup unsalted dry-roasted almonds.Day 9Breakfast (390 calories)1 servingOvernight Oats with Chia SeedsA.M. Snack (187 calories)1 cup low-fat plain strained yogurt, such as Greek-style⅓ cup raspberriesLunch (344 calories)1 servingGreek Salad with EdamameP.M. Snack (78 calories)1 large hard-boiled eggDinner (481 calories)1 servingSalmon Rice BowlDaily Totals:1,479 calories, 81g fat, 77g protein, 122g carbohydrate, 28g fiber, 1,603mg sodiumMake it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 20 unsalted dry-roasted almonds at A.M. snack.Day 10Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine KeelyBreakfast (364 calories)1 servingVegan Freezer Breakfast Burritos1 clementineA.M. Snack (95 calories)1 medium appleLunch (344 calories)1 servingGreek Salad with EdamameP.M. Snack (170 calories)3Cranberry-Almond Energy BallsDinner (516 calories)1 servingSlow-Cooker Chicken & Pinto Bean Enchilada CasseroleDaily Totals:1,487 calories, 63g fat, 83g protein, 154g carbohydrate, 31g fiber, 1,862mgMake it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 1 1/2 Tbsp. natural peanut butter to A.M. snack.Day 11Sara HaasBreakfast (390 calories)1 servingOvernight Oats with Chia SeedsA.M. Snack (182 calories)1 cup low-fat plain strained yogurt, such as Greek-style¼ cup raspberriesLunch (344 calories)1 servingGreek Salad with EdamameP.M. Snack (82 calories)¾ cup low-fat plain kefirDinner (518 calories)1 servingCashew, Chickpea & Pasta Salad with Cilantro-Mint-Shallot VinaigretteDaily Totals:1,515 calories, 81g fat, 75g protein, 131g carbohydrate, 33g fiber, 1,624mg sodiumMake it 2,000 calories:Add 3 Tbsp. chopped walnuts to A.M. snack, 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 servingBasic Green Salad with Vinaigretteto dinner.Day 12Photographer: Jen Causey, Food Stylist: Ruth BlackburnBreakfast (364 calories)1 servingVegan Freezer Breakfast Burritos1 clementineA.M. Snack (182 calories)1 cup low-fat plain strained yogurt, such as Greek-style¼ cup raspberriesLunch (344 calories)1 servingGreek Salad with EdamameP.M. Snack (62 calories)1 cup blackberriesDinner (533 calories)1 servingBaked Mahi-Mahi with Garlic-Herb Butter1 servingQuinoa Salad with Feta, Olives & TomatoesMeal-Prep Tip:Reserve 2 servings Quinoa Salad with Feta, Olives & Tomatoes to have for lunch on Days 13 and 14.Daily Totals:1,483 calories, 67g fat, 93g protein, 134g carbohydrate, 32g fiber, 2,067mg sodiumMake it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.Day 13Justin WalkerBreakfast (364 calories)1 servingVegan Freezer Breakfast Burritos1 clementineA.M. Snack (150 calories)3/4 cup edamame, in podsLunch (359 calories)1 servingQuinoa Salad with Feta, Olives & TomatoesP.M. Snack (131 calories)1 large pearDinner (498 calories)1 servingWeeknight Lemon Chicken Skillet Dinner2 cups mixed greens1 servingLemon-Garlic VinaigretteDaily Totals:1,501 calories, 60g fat, 84g protein, 162g carbohydrate, 33g fiber, 1,874mg sodiumMake it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.Day 14Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine KeelyBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (160 calories)2Cranberry-Almond Energy Balls¾ cup raspberriesLunch (359 calories)1 servingQuinoa Salad with Feta, Olives & TomatoesP.M. Snack (172 calories)1 cup low-fat plain kefir1 cup blackberriesDinner (431 calories)1 servingGreen Goddess Farro BowlDaily Totals:1,502 calories, 67g fat, 78g protein, 156g carbohydrate, 29g fiber, 1,393mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.WEEK 3How to Meal-Prep This Week:MakeSpinach & Strawberry Meal-Prep Saladto have for lunch on Days 16 through 19.PrepareLight & Airy Whipped Cottage Cheeseto have as a snack throughout the week.Day 15Breakfast (287 calories)1 servingSpinach & Feta Frittata1 medium apple, slicedA.M. Snack (68 calories)1 servingLight & Airy Whipped Cottage Cheese1 medium bell pepper, slicedLunch (534 calories)1 servingWhite Bean & Veggie Salad1 servingEverything Bagel Avocado ToastP.M. Snack (200 calories)1 cup edamame, in podsDinner (409 calories)1 servingSuperfood Chopped Salad with Salmon & Creamy Garlic DressingDaily Totals:1,498 calories, 79g fat, 83g protein, 122g carbohydrate, 41g fiber, 1,529mg sodiumMake it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 1 1/2 cups edamame at P.M. snack and have 1 banana as an evening snack.Day 16Dera BurresonBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (68 calories)1 servingLight & Airy Whipped Cottage Cheese1 medium bell pepper, slicedLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (256 calories)1 cup raspberries25 unsalted dry-roasted almondsDinner (445 calories)1 servingCrustless Broccoli-Cheddar Quiche1 servingCucumber, Tomato & Avocado SaladDaily Totals:1,525 calories, 93g fat, 82g protein, 101g carbohydrate, 28g fiber, 1,521mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1 servingEverything Bagel Avocado Toastto lunch.Day 17Breakfast (400 calories)1 servingSprouted-Grain Toast with Peanut Butter & Banana1 cup low-fat plain kefirA.M. Snack (200 calories)1 cup edamame, in podsLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (142 calories)1 servingLight & Airy Whipped Cottage Cheese1 cup sliced cucumber1 medium appleDinner (387 calories)1 servingChicken Cutlets with Tomatoes & Olives1 cup cooked whole-wheat macaroniDaily Totals:1,503 calories, 52g fat, 98g protein, 166g carbohydrate, 32g fiber, 1,461mg sodiumMake it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and 1 servingEverything Bagel Avocado Toastto lunch.Day 18Photographer: Rachel Marek, Food stylist: Annie ProbstBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (178 calories)1 servingLight & Airy Whipped Cottage Cheese1 cup sliced cucumber1 large pearLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (62 calories)1 cup blackberriesDinner (508 calories)1 servingGreen Goddess Ricotta Pasta1 servingBasic Green Salad with VinaigretteDaily Totals:1,503 calories, 67g fat, 78g protein, 160g carbohydrate, 32g fiber, 1,475mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 30 unsalted dry-roasted almonds to P.M. snack.Day 19Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine KeelyBreakfast (400 calories)1 servingSprouted-Grain Toast with Peanut Butter & Banana1 cup low-fat plain kefirA.M. Snack (81 calories)1 servingLight & Airy Whipped Cottage Cheese1 cup sliced carrotsLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (155 calories)3/4 cup low-fat plain strained yogurt, such as Greek-style1 plumDinner (492 calories)1 servingSlow-Cooker Black Bean & Brown Rice Stuffed Peppers1 servingGuacamole Chopped SaladMeal-Prep Tip:Reserve 2 servings Slow-Cooker Black Bean & Brown Rice Stuffed Peppers to have for lunch on Days 20 and 21.Daily Totals:1,502 calories, 71g fat, 80g protein, 144g carbohydrate, 30g fiber, 1,864mg sodiumMake it 2,000 calories:Add 1 large pear to breakfast, 1 servingEverything Bagel Avocado Toastto lunch and 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 20Photographer: Rachel Marek, Food Stylist: Lauren McAnelly, Prop Stylist: Maura TimmermanBreakfast (400 calories)1 servingSprouted-Grain Toast with Peanut Butter & Banana1 cup low-fat plain kefirA.M. Snack (182 calories)1 cup low-fat plain strained yogurt, such as Greek-style¼ cup raspberriesLunch (342 calories)1 servingSlow-Cooker Black Bean & Brown Rice Stuffed Peppers1 medium appleP.M. Snack (30 calories)1 plumDinner (568 calories)1 servingSeared Halibut Fish Tacos with Cilantro Slaw1 servingPineapple & Avocado SaladDaily Totals:1,521 calories, 53g fat, 82g protein, 190g carbohydrate, 30g fiber, 1,655mg sodiumMake it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.Day 21Photographer: Rachel Marek, Food stylist: Holly DreesmanBreakfast (287 calories)1 servingSpinach & Feta Frittata1 medium apple, slicedA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (352 calories)1 servingSlow-Cooker Black Bean & Brown Rice Stuffed Peppers1 medium bananaP.M. Snack (252 calories)3/4 cup low-fat plain strained yogurt, such as Greek-style½ cup raspberries2 Tbsp. chopped walnutsDinner (422 calories)1 servingSheet-Pan Roasted Salmon & VegetablesDaily Totals:1,519 calories, 72g fat, 88g protein, 142g carbohydrate, 28g fiber, 1,719mg sodiumMake it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 3 Tbsp. chopped walnuts at P.M. snack and add 2 cups mixed greens with 1 servingLemon-Garlic Vinaigretteto dinner.WEEK 4How to Meal-Prep This Week:MakeMuffin-Tin Spinach & Mushroom Mini Quichesto have for breakfast on Days 23, 25, 27 and 28.PrepareChicken & Kale Soupto have for lunch on Days 23 through 26.MakeBlueberry-Lemon Energy Ballsto have as snacks throughout the week.Day 22Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine KeelyBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (59 calories)1 medium peachLunch (402 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (125 calories)2Blueberry-Lemon Energy BallsDinner (529 calories)1 servingFish Taco Bowls with Green Cabbage SlawDaily Totals:1,495 calories, 51g fat, 95g protein, 176g carbohydrate, 32g fiber, 1,273mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/4 cup unsalted dry-roasted almonds to A.M. snack.Day 23Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Gabe GrecoBreakfast (331 calories)1 servingMuffin-Tin Spinach & Mushroom Mini Quiches1 medium appleA.M. Snack (116 calories)15 unsalted dry-roasted almondsLunch (402 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (125 calories)2Blueberry-Lemon Energy BallsDinner (522 calories)1 servingCopycat Sweetgreen Chicken Pesto Parm BowlDaily Totals:1,496 calories, 64g fat, 84g protein, 162g carbohydrate, 32g fiber, 1,624mg sodiumMake it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast, increase to 30 unsalted dry-roasted almonds at A.M. snack and add 1 servingEverything Bagel Avocado Toastto lunch.Day 24Breakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (110 calories)1 cup low-fat plain kefirLunch (402 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (30 calories)1 plumDinner (588 calories)1 servingMassaged Kale Salad with Roasted Sweet Potato & Black BeansDaily Totals:1,512 calories, 53g fat, 84g protein, 188g carbohydrate, 33g fiber, 1,450mg sodiumMake it 2,000 calories:Add 30 unsalted dry-roasted almonds to A.M. snack, add 1 cup edamame, in pods, to P.M. snack and have 1 medium peach as an evening snack.Day 25Breakfast (331 calories)1 servingMuffin-Tin Spinach & Mushroom Mini Quiches1 medium appleA.M. Snack (193 calories)25 unsalted dry-roasted almondsLunch (402 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (190 calories)3Blueberry-Lemon Energy BallsDinner (398 calories)1 servingGrilled Chicken & Vegetable Salad with Chickpeas & FetaMeal-Prep Tip:MakeChopped Salad with Chickpeas, Olives & Fetato have for lunch on Days 26 through 29.Daily Totals:1,514 calories, 63g fat, 98g protein, 149g carbohydrate, 31g fiber, 1,583mg sodiumMake it 2,000 calories:Add 2 Tbsp. creamy natural peanut butter to breakfast, add 1 servingEverything Bagel Avocado Toastto lunch and have 1 medium banana as an evening snack.Day 26Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine KeelyBreakfast (400 calories)1 servingSprouted-Grain Toast with Peanut Butter & Banana1 cup low-fat plain kefirA.M. Snack (200 calories)1 cup edamame, in podsLunch (387 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 large pearP.M. Snack (59 calories)1 medium peachDinner (441 calories)1 servingEasy Baked Fish Fillets1 servingAvocado Caprese SaladDaily Totals:1,486 calories, 59g fat, 85g protein, 162g carbohydrate, 35g fiber, 1,229mg sodiumMake it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto lunch, add 30 unsalted dry-roasted almonds to P.M. snack and have 1 medium banana as an evening snack.Day 27Breakfast (331 calories)1 servingMuffin-Tin Spinach & Mushroom Mini Quiches1 medium appleA.M. Snack (198 calories)1 cup low-fat plain strained yogurt, such as Greek-style½ cup raspberriesLunch (387 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 large pearP.M. Snack (190 calories)3Blueberry-Lemon Energy BallsDinner (411 calories)1 servingCauliflower Rice Bowls with Grilled ChickenDaily Totals:1,516 calories, 72g fat, 81g protein, 144g carbohydrate, 29g fiber, 1,666mg sodiumMake it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast (to eat with apple) and 3 Tbsp. chopped walnuts to A.M. snack.Day 28Jacob FoxBreakfast (331 calories)1 servingMuffin-Tin Spinach & Mushroom Mini Quiches1 medium appleA.M. Snack (245 calories)1 cup low-fat plain strained yogurt, such as Greek-style½ cup raspberries1 Tbsp. chopped walnutsLunch (387 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 large pearP.M. Snack (125 calories)2Blueberry-Lemon Energy BallsDinner (433 calories)1 servingGrilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette½ cup cooked quinoaDaily Totals:1,522 calories, 65g fat, 88g protein, 156g carbohydrate, 31g fiber, 1,346mg sodiumMake it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast and 1 servingGuacamole Chopped Saladto dinner.WEEK 5Day 29Will DickeyBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (155 calories)2 large hard-boiled eggsLunch (387 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 large pearP.M. Snack (112 calories)½ cup low-fat cottage cheese1 plumDinner (477 calories)1 servingSweet Potato-Black Bean TacosDaily Totals:1,511 calories, 62g fat, 76g protein, 170g carbohydrate, 32g fiber, 1,652mg sodiumMake it 2,000 calories:Add 1 medium peach to breakfast, 1 medium apple to A.M. snack, and 1 servingGuacamole Chopped Saladto dinner and have 1 medium banana as an evening snack.Day 30Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleBreakfast (400 calories)1 servingSprouted-Grain Toast with Peanut Butter & Banana1 cup low-fat plain kefirA.M. Snack (198 calories)1 cup low-fat plain strained yogurt, such as Greek-style½ cup raspberriesLunch (351 calories)1 servingCucumber Salad Sandwich1 peachP.M. Snack (95 calories)1 medium appleDinner (452 calories)1 servingTuna Niçoise Salad1 (1-oz.) slice whole-wheat baguetteDaily Totals:1,495 calories, 46g fat, 83g protein, 198g carbohydrate, 29g fiber, 1,737mg sodiumMake it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. creamy natural peanut butter to P.M. snack and have 1 medium pear as an evening snack.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.

Vegan Freezer Breakfast Burritos

Growing research, including a 2021 study published inNutrients,links chronic inflammation to several health conditions, including type 2 diabetes, heart disease and even some autoimmune conditions, such as rheumatoid arthritis and inflammatory bowel disease. The study indicates that while lifestyle factors, such as smoking and physical inactivity play a role in inflammation, diet may have the largest role in mortality and disability as a result of these chronic conditions.Though it’s too simple to point to chronic inflammation as the only reason these diseases develop (other factors include genetics and the environment), it certainly motivates us to incorporate more anti-inflammatory nutrients into our diets. Foodswith inflammation-reducing benefitsinclude antioxidant- and fiber-rich produce, such as berries and dark leafy greens, and foods with unsaturated fat, like salmon, nuts and seeds.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 YouThis plan includes a month of meals and snacks incorporating the principles of the anti-inflammatory diet while pumping up the protein. Each day provides at least 75 grams of protein and 28 g of fiber, so you can enjoy the delicious flavors of this anti-inflammatory diet plan while keeping hunger at bay due to the satisfying power of these two nutrients. Though diet is an important factor, it’s helpful to include otherstrategies to reduce inflammation, such as improving sleep quality, reducing stress and incorporating regular exercise. Because many people follow meal plans to assist with weight loss, this plan is set at1,500 calories per day.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.Anti-Inflammatory Foods to IncludeFruits:especially cherries, blackberries, raspberries and blueberriesVegetables:like dark leafy greens, cruciferous veggies (broccoli, cauliflower, cabbage) and beetsFish:especially fatty fish like salmon, tuna, sardines and mackerelNuts and seeds:including natural nut butters, chia seeds and flaxseedsAvocadoOlive oilWhole grains:quinoa, bulgur, oats, whole wheat, brown rice and corn tortillasLegumes:like beans, lentils and edamameEggsHerbs and spicesMeal-Prep for the MonthMakeVegan Freezer Breakfast Burritosto have for breakfast on Days 2, 5, 7, 10, 12 and 13.PrepareGrandpa’s Homemade Granolato have with breakfast throughout the month.MakeCranberry-Almond Energy Ballsto have as snacks throughout the first 2 weeks.WEEK 1How to Meal-Prep This Week:MakeSesame Kohlrabi & Chicken Saladto have for lunch on Days 2 through 5.Day 1Sara HaasBreakfast (400 calories)1 servingSprouted-Grain Toast with Peanut Butter & Banana1 cup low-fat plain kefirA.M. Snack (35 calories)1 clementineLunch (417 calories)1 servingGreen Goddess Sandwich1 plumP.M. Snack (200 calories)1 cup edamame, in podsDinner (460 calories)1 serving30-Minute Roasted Salmon Tacos with Corn & Pepper SalsaDaily Totals:1,511 calories, 52g fat, 88g protein, 188g carbohydrate, 38g fiber, 1,309mg sodiumMake it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, 1 medium apple to P.M. snack and 1 servingPineapple & Avocado Saladto dinner.Day 2Jennifer Causey; Styling: Lindsey LowerBreakfast (364 calories)1 servingVegan Freezer Breakfast Burritos1 clementineA.M. Snack (170 calories)3Cranberry-Almond Energy BallsLunch (432 calories)1 servingSesame Kohlrabi & Chicken SaladP.M. Snack (139 calories)1 cup blackberries10 unsalted dry-roasted almondsDinner (412 calories)1 servingShredded Chicken & Avocado Nacho SaladDaily Totals:1,517 calories, 74g fat, 89g protein, 137g carbohydrate, 38g fiber, 1,961mg sodiumMake it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and increase to 1/4 cup unsalted dry-roasted almonds at P.M. snack.Day 3Photographer: Morgan Hunt Glaze, Food Stylist: Ruth Blackburn, Prop Stylist: Christine KeelyBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (131 calories)1 large pearLunch (432 calories)1 servingSesame Kohlrabi & Chicken SaladP.M. Snack (112 calories)2Cranberry-Almond Energy BallsDinner (463 calories)1 servingEggplant Rollatini Is Packed with Protein2 cups mixed greens1 servingLemon-Garlic VinaigretteDaily Totals:1,519 calories, 77g fat, 84g protein, 133g carbohydrate, 39g fiber, 1,607mg sodiumMake it 2,000 calories:Add 1 medium peach to breakfast, 1/4 cup unsalted dry-roasted almonds to A.M. snack, increase to 3 Cranberry-Almond Energy Balls at P.M. snack and add 1/2 an avocado to dinner.Day 4Jason DonnellyBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (56 calories)1Cranberry-Almond Energy BallLunch (432 calories)1 servingSesame Kohlrabi & Chicken SaladP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (420 calories)1 servingLemony Lentil Salad with Feta1 6-inch whole-wheat pitaDaily Totals:1,495 calories, 72g fat, 92g protein, 128g carbohydrate, 29g fiber, 1,530mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, increase to 3 Cranberry-Almond Energy Balls at A.M. snack and add 1 medium apple to P.M. snack.Day 5Photographer: Rachel Marek, Food stylist: Holly DreesmanBreakfast (364 calories)1 servingVegan Freezer Breakfast Burritos1 clementineA.M. Snack (166 calories)1Cranberry-Almond Energy Ball1 cup low-fat plain kefirLunch (432 calories)1 servingSesame Kohlrabi & Chicken SaladP.M. Snack (64 calories)1 cup raspberriesDinner (474 calories)1 servingChicken Fajita CasseroleDaily Totals:1,500 calories, 66g fat, 99g protein, 133g carbohydrate, 29g fiber, 2,229mg sodiumMake it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.Day 6Victor ProtasioBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (41 calories)2/3 cup blackberriesLunch (417 calories)1 servingGreen Goddess Sandwich1 plumP.M. Snack (151 calories)¾ cup low-fat plain Greek yogurt⅔ cup raspberriesDinner (505 calories)1 servingSheet-Pan Shrimp, Pineapple & Peppers with RiceDaily Totals:1,494 calories, 53g fat, 85g protein, 183g carbohydrate, 28g fiber, 1,408mg sodiumMake it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 20 unsalted dry-roasted almonds at A.M. snack.Day 7Greg DuPreeBreakfast (364 calories)1 servingVegan Freezer Breakfast Burritos1 clementineA.M. Snack (187 calories)1 cup low-fat plain strained yogurt, such as Greek-style¼ cup blueberriesLunch (417 calories)1 servingGreen Goddess Sandwich1 plumP.M. Snack (108 calories)1 large hard-boiled egg1 plumDinner (432 calories)1 servingAvocado Tuna Spinach SaladDaily Totals:1,507 calories, 73g fat, 81g protein, 145g carbohydrate, 30g fiber, 1,937mg sodiumMake it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 20 unsalted dry-roasted almonds at A.M. snack.WEEK 2How to Meal-Prep This Week:MakeOvernight Oats with Chia Seedsto have for breakfast on Days 9 and 11.PrepareGreek Salad with Edamameto have for lunch on Days 9 through 12.Day 8Ali RedmondBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (62 calories)1 cup blackberriesLunch (460 calories)1 servingMason Jar Power Salad with Chickpeas & Tuna1 plumP.M. Snack (112 calories)2Cranberry-Almond Energy BallsDinner (486 calories)1 servingSesame Peanut Noodles with Chicken & ZucchiniDaily Totals:1,500 calories, 65g fat, 98g protein, 138g carbohydrate, 28g fiber, 1,253mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and change A.M. snack to 1/4 cup unsalted dry-roasted almonds.Day 9Breakfast (390 calories)1 servingOvernight Oats with Chia SeedsA.M. Snack (187 calories)1 cup low-fat plain strained yogurt, such as Greek-style⅓ cup raspberriesLunch (344 calories)1 servingGreek Salad with EdamameP.M. Snack (78 calories)1 large hard-boiled eggDinner (481 calories)1 servingSalmon Rice BowlDaily Totals:1,479 calories, 81g fat, 77g protein, 122g carbohydrate, 28g fiber, 1,603mg sodiumMake it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 20 unsalted dry-roasted almonds at A.M. snack.Day 10Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine KeelyBreakfast (364 calories)1 servingVegan Freezer Breakfast Burritos1 clementineA.M. Snack (95 calories)1 medium appleLunch (344 calories)1 servingGreek Salad with EdamameP.M. Snack (170 calories)3Cranberry-Almond Energy BallsDinner (516 calories)1 servingSlow-Cooker Chicken & Pinto Bean Enchilada CasseroleDaily Totals:1,487 calories, 63g fat, 83g protein, 154g carbohydrate, 31g fiber, 1,862mgMake it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 1 1/2 Tbsp. natural peanut butter to A.M. snack.Day 11Sara HaasBreakfast (390 calories)1 servingOvernight Oats with Chia SeedsA.M. Snack (182 calories)1 cup low-fat plain strained yogurt, such as Greek-style¼ cup raspberriesLunch (344 calories)1 servingGreek Salad with EdamameP.M. Snack (82 calories)¾ cup low-fat plain kefirDinner (518 calories)1 servingCashew, Chickpea & Pasta Salad with Cilantro-Mint-Shallot VinaigretteDaily Totals:1,515 calories, 81g fat, 75g protein, 131g carbohydrate, 33g fiber, 1,624mg sodiumMake it 2,000 calories:Add 3 Tbsp. chopped walnuts to A.M. snack, 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 servingBasic Green Salad with Vinaigretteto dinner.Day 12Photographer: Jen Causey, Food Stylist: Ruth BlackburnBreakfast (364 calories)1 servingVegan Freezer Breakfast Burritos1 clementineA.M. Snack (182 calories)1 cup low-fat plain strained yogurt, such as Greek-style¼ cup raspberriesLunch (344 calories)1 servingGreek Salad with EdamameP.M. Snack (62 calories)1 cup blackberriesDinner (533 calories)1 servingBaked Mahi-Mahi with Garlic-Herb Butter1 servingQuinoa Salad with Feta, Olives & TomatoesMeal-Prep Tip:Reserve 2 servings Quinoa Salad with Feta, Olives & Tomatoes to have for lunch on Days 13 and 14.Daily Totals:1,483 calories, 67g fat, 93g protein, 134g carbohydrate, 32g fiber, 2,067mg sodiumMake it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.Day 13Justin WalkerBreakfast (364 calories)1 servingVegan Freezer Breakfast Burritos1 clementineA.M. Snack (150 calories)3/4 cup edamame, in podsLunch (359 calories)1 servingQuinoa Salad with Feta, Olives & TomatoesP.M. Snack (131 calories)1 large pearDinner (498 calories)1 servingWeeknight Lemon Chicken Skillet Dinner2 cups mixed greens1 servingLemon-Garlic VinaigretteDaily Totals:1,501 calories, 60g fat, 84g protein, 162g carbohydrate, 33g fiber, 1,874mg sodiumMake it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.Day 14Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine KeelyBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (160 calories)2Cranberry-Almond Energy Balls¾ cup raspberriesLunch (359 calories)1 servingQuinoa Salad with Feta, Olives & TomatoesP.M. Snack (172 calories)1 cup low-fat plain kefir1 cup blackberriesDinner (431 calories)1 servingGreen Goddess Farro BowlDaily Totals:1,502 calories, 67g fat, 78g protein, 156g carbohydrate, 29g fiber, 1,393mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.WEEK 3How to Meal-Prep This Week:MakeSpinach & Strawberry Meal-Prep Saladto have for lunch on Days 16 through 19.PrepareLight & Airy Whipped Cottage Cheeseto have as a snack throughout the week.Day 15Breakfast (287 calories)1 servingSpinach & Feta Frittata1 medium apple, slicedA.M. Snack (68 calories)1 servingLight & Airy Whipped Cottage Cheese1 medium bell pepper, slicedLunch (534 calories)1 servingWhite Bean & Veggie Salad1 servingEverything Bagel Avocado ToastP.M. Snack (200 calories)1 cup edamame, in podsDinner (409 calories)1 servingSuperfood Chopped Salad with Salmon & Creamy Garlic DressingDaily Totals:1,498 calories, 79g fat, 83g protein, 122g carbohydrate, 41g fiber, 1,529mg sodiumMake it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 1 1/2 cups edamame at P.M. snack and have 1 banana as an evening snack.Day 16Dera BurresonBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (68 calories)1 servingLight & Airy Whipped Cottage Cheese1 medium bell pepper, slicedLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (256 calories)1 cup raspberries25 unsalted dry-roasted almondsDinner (445 calories)1 servingCrustless Broccoli-Cheddar Quiche1 servingCucumber, Tomato & Avocado SaladDaily Totals:1,525 calories, 93g fat, 82g protein, 101g carbohydrate, 28g fiber, 1,521mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1 servingEverything Bagel Avocado Toastto lunch.Day 17Breakfast (400 calories)1 servingSprouted-Grain Toast with Peanut Butter & Banana1 cup low-fat plain kefirA.M. Snack (200 calories)1 cup edamame, in podsLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (142 calories)1 servingLight & Airy Whipped Cottage Cheese1 cup sliced cucumber1 medium appleDinner (387 calories)1 servingChicken Cutlets with Tomatoes & Olives1 cup cooked whole-wheat macaroniDaily Totals:1,503 calories, 52g fat, 98g protein, 166g carbohydrate, 32g fiber, 1,461mg sodiumMake it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and 1 servingEverything Bagel Avocado Toastto lunch.Day 18Photographer: Rachel Marek, Food stylist: Annie ProbstBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (178 calories)1 servingLight & Airy Whipped Cottage Cheese1 cup sliced cucumber1 large pearLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (62 calories)1 cup blackberriesDinner (508 calories)1 servingGreen Goddess Ricotta Pasta1 servingBasic Green Salad with VinaigretteDaily Totals:1,503 calories, 67g fat, 78g protein, 160g carbohydrate, 32g fiber, 1,475mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 30 unsalted dry-roasted almonds to P.M. snack.Day 19Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine KeelyBreakfast (400 calories)1 servingSprouted-Grain Toast with Peanut Butter & Banana1 cup low-fat plain kefirA.M. Snack (81 calories)1 servingLight & Airy Whipped Cottage Cheese1 cup sliced carrotsLunch (374 calories)1 servingSpinach & Strawberry Meal-Prep SaladP.M. Snack (155 calories)3/4 cup low-fat plain strained yogurt, such as Greek-style1 plumDinner (492 calories)1 servingSlow-Cooker Black Bean & Brown Rice Stuffed Peppers1 servingGuacamole Chopped SaladMeal-Prep Tip:Reserve 2 servings Slow-Cooker Black Bean & Brown Rice Stuffed Peppers to have for lunch on Days 20 and 21.Daily Totals:1,502 calories, 71g fat, 80g protein, 144g carbohydrate, 30g fiber, 1,864mg sodiumMake it 2,000 calories:Add 1 large pear to breakfast, 1 servingEverything Bagel Avocado Toastto lunch and 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 20Photographer: Rachel Marek, Food Stylist: Lauren McAnelly, Prop Stylist: Maura TimmermanBreakfast (400 calories)1 servingSprouted-Grain Toast with Peanut Butter & Banana1 cup low-fat plain kefirA.M. Snack (182 calories)1 cup low-fat plain strained yogurt, such as Greek-style¼ cup raspberriesLunch (342 calories)1 servingSlow-Cooker Black Bean & Brown Rice Stuffed Peppers1 medium appleP.M. Snack (30 calories)1 plumDinner (568 calories)1 servingSeared Halibut Fish Tacos with Cilantro Slaw1 servingPineapple & Avocado SaladDaily Totals:1,521 calories, 53g fat, 82g protein, 190g carbohydrate, 30g fiber, 1,655mg sodiumMake it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.Day 21Photographer: Rachel Marek, Food stylist: Holly DreesmanBreakfast (287 calories)1 servingSpinach & Feta Frittata1 medium apple, slicedA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (352 calories)1 servingSlow-Cooker Black Bean & Brown Rice Stuffed Peppers1 medium bananaP.M. Snack (252 calories)3/4 cup low-fat plain strained yogurt, such as Greek-style½ cup raspberries2 Tbsp. chopped walnutsDinner (422 calories)1 servingSheet-Pan Roasted Salmon & VegetablesDaily Totals:1,519 calories, 72g fat, 88g protein, 142g carbohydrate, 28g fiber, 1,719mg sodiumMake it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 3 Tbsp. chopped walnuts at P.M. snack and add 2 cups mixed greens with 1 servingLemon-Garlic Vinaigretteto dinner.WEEK 4How to Meal-Prep This Week:MakeMuffin-Tin Spinach & Mushroom Mini Quichesto have for breakfast on Days 23, 25, 27 and 28.PrepareChicken & Kale Soupto have for lunch on Days 23 through 26.MakeBlueberry-Lemon Energy Ballsto have as snacks throughout the week.Day 22Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine KeelyBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (59 calories)1 medium peachLunch (402 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (125 calories)2Blueberry-Lemon Energy BallsDinner (529 calories)1 servingFish Taco Bowls with Green Cabbage SlawDaily Totals:1,495 calories, 51g fat, 95g protein, 176g carbohydrate, 32g fiber, 1,273mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/4 cup unsalted dry-roasted almonds to A.M. snack.Day 23Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Gabe GrecoBreakfast (331 calories)1 servingMuffin-Tin Spinach & Mushroom Mini Quiches1 medium appleA.M. Snack (116 calories)15 unsalted dry-roasted almondsLunch (402 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (125 calories)2Blueberry-Lemon Energy BallsDinner (522 calories)1 servingCopycat Sweetgreen Chicken Pesto Parm BowlDaily Totals:1,496 calories, 64g fat, 84g protein, 162g carbohydrate, 32g fiber, 1,624mg sodiumMake it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast, increase to 30 unsalted dry-roasted almonds at A.M. snack and add 1 servingEverything Bagel Avocado Toastto lunch.Day 24Breakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (110 calories)1 cup low-fat plain kefirLunch (402 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (30 calories)1 plumDinner (588 calories)1 servingMassaged Kale Salad with Roasted Sweet Potato & Black BeansDaily Totals:1,512 calories, 53g fat, 84g protein, 188g carbohydrate, 33g fiber, 1,450mg sodiumMake it 2,000 calories:Add 30 unsalted dry-roasted almonds to A.M. snack, add 1 cup edamame, in pods, to P.M. snack and have 1 medium peach as an evening snack.Day 25Breakfast (331 calories)1 servingMuffin-Tin Spinach & Mushroom Mini Quiches1 medium appleA.M. Snack (193 calories)25 unsalted dry-roasted almondsLunch (402 calories)1 servingChicken & Kale Soup1 large pearP.M. Snack (190 calories)3Blueberry-Lemon Energy BallsDinner (398 calories)1 servingGrilled Chicken & Vegetable Salad with Chickpeas & FetaMeal-Prep Tip:MakeChopped Salad with Chickpeas, Olives & Fetato have for lunch on Days 26 through 29.Daily Totals:1,514 calories, 63g fat, 98g protein, 149g carbohydrate, 31g fiber, 1,583mg sodiumMake it 2,000 calories:Add 2 Tbsp. creamy natural peanut butter to breakfast, add 1 servingEverything Bagel Avocado Toastto lunch and have 1 medium banana as an evening snack.Day 26Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine KeelyBreakfast (400 calories)1 servingSprouted-Grain Toast with Peanut Butter & Banana1 cup low-fat plain kefirA.M. Snack (200 calories)1 cup edamame, in podsLunch (387 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 large pearP.M. Snack (59 calories)1 medium peachDinner (441 calories)1 servingEasy Baked Fish Fillets1 servingAvocado Caprese SaladDaily Totals:1,486 calories, 59g fat, 85g protein, 162g carbohydrate, 35g fiber, 1,229mg sodiumMake it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto lunch, add 30 unsalted dry-roasted almonds to P.M. snack and have 1 medium banana as an evening snack.Day 27Breakfast (331 calories)1 servingMuffin-Tin Spinach & Mushroom Mini Quiches1 medium appleA.M. Snack (198 calories)1 cup low-fat plain strained yogurt, such as Greek-style½ cup raspberriesLunch (387 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 large pearP.M. Snack (190 calories)3Blueberry-Lemon Energy BallsDinner (411 calories)1 servingCauliflower Rice Bowls with Grilled ChickenDaily Totals:1,516 calories, 72g fat, 81g protein, 144g carbohydrate, 29g fiber, 1,666mg sodiumMake it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast (to eat with apple) and 3 Tbsp. chopped walnuts to A.M. snack.Day 28Jacob FoxBreakfast (331 calories)1 servingMuffin-Tin Spinach & Mushroom Mini Quiches1 medium appleA.M. Snack (245 calories)1 cup low-fat plain strained yogurt, such as Greek-style½ cup raspberries1 Tbsp. chopped walnutsLunch (387 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 large pearP.M. Snack (125 calories)2Blueberry-Lemon Energy BallsDinner (433 calories)1 servingGrilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette½ cup cooked quinoaDaily Totals:1,522 calories, 65g fat, 88g protein, 156g carbohydrate, 31g fiber, 1,346mg sodiumMake it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast and 1 servingGuacamole Chopped Saladto dinner.WEEK 5Day 29Will DickeyBreakfast (381 calories)1 cup low-fat plain strained yogurt, such as Greek-style1 servingGrandpa’s Homemade GranolaA.M. Snack (155 calories)2 large hard-boiled eggsLunch (387 calories)1 servingChopped Salad with Chickpeas, Olives & Feta1 large pearP.M. Snack (112 calories)½ cup low-fat cottage cheese1 plumDinner (477 calories)1 servingSweet Potato-Black Bean TacosDaily Totals:1,511 calories, 62g fat, 76g protein, 170g carbohydrate, 32g fiber, 1,652mg sodiumMake it 2,000 calories:Add 1 medium peach to breakfast, 1 medium apple to A.M. snack, and 1 servingGuacamole Chopped Saladto dinner and have 1 medium banana as an evening snack.Day 30Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleBreakfast (400 calories)1 servingSprouted-Grain Toast with Peanut Butter & Banana1 cup low-fat plain kefirA.M. Snack (198 calories)1 cup low-fat plain strained yogurt, such as Greek-style½ cup raspberriesLunch (351 calories)1 servingCucumber Salad Sandwich1 peachP.M. Snack (95 calories)1 medium appleDinner (452 calories)1 servingTuna Niçoise Salad1 (1-oz.) slice whole-wheat baguetteDaily Totals:1,495 calories, 46g fat, 83g protein, 198g carbohydrate, 29g fiber, 1,737mg sodiumMake it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. creamy natural peanut butter to P.M. snack and have 1 medium pear as an evening snack.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.

Though it’s too simple to point to chronic inflammation as the only reason these diseases develop (other factors include genetics and the environment), it certainly motivates us to incorporate more anti-inflammatory nutrients into our diets. Foodswith inflammation-reducing benefitsinclude antioxidant- and fiber-rich produce, such as berries and dark leafy greens, and foods with unsaturated fat, like salmon, nuts and seeds.

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.

This plan includes a month of meals and snacks incorporating the principles of the anti-inflammatory diet while pumping up the protein. Each day provides at least 75 grams of protein and 28 g of fiber, so you can enjoy the delicious flavors of this anti-inflammatory diet plan while keeping hunger at bay due to the satisfying power of these two nutrients. Though diet is an important factor, it’s helpful to include otherstrategies to reduce inflammation, such as improving sleep quality, reducing stress and incorporating regular exercise. Because many people follow meal plans to assist with weight loss, this plan is set at1,500 calories per day.

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.

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.

Anti-Inflammatory Foods to Include

Meal-Prep for the Month

How to Meal-Prep This Week:

Day 1

Sara Haas

a recipe photo of the Roasted Salmon Tacos with Corn Pepper Salsa

Breakfast (400 calories)

A.M. Snack (35 calories)

Lunch (417 calories)

P.M. Snack (200 calories)

Dinner (460 calories)

Daily Totals:1,511 calories, 52g fat, 88g protein, 188g carbohydrate, 38g fiber, 1,309mg sodium

Make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, 1 medium apple to P.M. snack and 1 servingPineapple & Avocado Saladto dinner.

Day 2

Jennifer Causey; Styling: Lindsey Lower

Shredded Chicken and Avocado Nacho Salad

Breakfast (364 calories)

A.M. Snack (170 calories)

Lunch (432 calories)

P.M. Snack (139 calories)

Dinner (412 calories)

Daily Totals:1,517 calories, 74g fat, 89g protein, 137g carbohydrate, 38g fiber, 1,961mg sodium

Make it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and increase to 1/4 cup unsalted dry-roasted almonds at P.M. snack.

Day 3

Photographer: Morgan Hunt Glaze, Food Stylist: Ruth Blackburn, Prop Stylist: Christine Keely

Breakfast (381 calories)

A.M. Snack (131 calories)

P.M. Snack (112 calories)

Dinner (463 calories)

Daily Totals:1,519 calories, 77g fat, 84g protein, 133g carbohydrate, 39g fiber, 1,607mg sodium

Make it 2,000 calories:Add 1 medium peach to breakfast, 1/4 cup unsalted dry-roasted almonds to A.M. snack, increase to 3 Cranberry-Almond Energy Balls at P.M. snack and add 1/2 an avocado to dinner.

Day 4

Jason Donnelly

Lemony Lentil Salad

A.M. Snack (56 calories)

P.M. Snack (206 calories)

Dinner (420 calories)

Daily Totals:1,495 calories, 72g fat, 92g protein, 128g carbohydrate, 29g fiber, 1,530mg sodium

Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, increase to 3 Cranberry-Almond Energy Balls at A.M. snack and add 1 medium apple to P.M. snack.

Day 5

Photographer: Rachel Marek, Food stylist: Holly Dreesman

a recipe photo of the Chicken Fajita Casserole

A.M. Snack (166 calories)

P.M. Snack (64 calories)

Dinner (474 calories)

Daily Totals:1,500 calories, 66g fat, 99g protein, 133g carbohydrate, 29g fiber, 2,229mg sodium

Make it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.

Day 6

Victor Protasio

green goddess sandwich

A.M. Snack (41 calories)

P.M. Snack (151 calories)

Dinner (505 calories)

Daily Totals:1,494 calories, 53g fat, 85g protein, 183g carbohydrate, 28g fiber, 1,408mg sodium

Make it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 20 unsalted dry-roasted almonds at A.M. snack.

Day 7

Greg DuPree

Avocado Tuna Spinach Salad

A.M. Snack (187 calories)

P.M. Snack (108 calories)

Dinner (432 calories)

Daily Totals:1,507 calories, 73g fat, 81g protein, 145g carbohydrate, 30g fiber, 1,937mg sodium

Day 8

Ali Redmond

A.M. Snack (62 calories)

Lunch (460 calories)

Dinner (486 calories)

Daily Totals:1,500 calories, 65g fat, 98g protein, 138g carbohydrate, 28g fiber, 1,253mg sodium

Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and change A.M. snack to 1/4 cup unsalted dry-roasted almonds.

Day 9

Breakfast (390 calories)

Lunch (344 calories)

P.M. Snack (78 calories)

Dinner (481 calories)

Daily Totals:1,479 calories, 81g fat, 77g protein, 122g carbohydrate, 28g fiber, 1,603mg sodium

Day 10

Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely

a recipe photo of the Slow-Cooker Chicken & Pinto Bean Enchilada Casserole served on a plate

A.M. Snack (95 calories)

P.M. Snack (170 calories)

Dinner (516 calories)

Daily Totals:1,487 calories, 63g fat, 83g protein, 154g carbohydrate, 31g fiber, 1,862mg

Make it 2,000 calories:Add 1 servingAvocado & Banana Smoothieto breakfast and add 1 1/2 Tbsp. natural peanut butter to A.M. snack.

Day 11

a recipe photo of the Cashew, Chickpea & Avocado Salad with Coriander-Mint-Shallot Vinaigrette

A.M. Snack (182 calories)

P.M. Snack (82 calories)

Dinner (518 calories)

Daily Totals:1,515 calories, 81g fat, 75g protein, 131g carbohydrate, 33g fiber, 1,624mg sodium

Make it 2,000 calories:Add 3 Tbsp. chopped walnuts to A.M. snack, 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 servingBasic Green Salad with Vinaigretteto dinner.

Day 12

Photographer: Jen Causey, Food Stylist: Ruth Blackburn

P.M. Snack (62 calories)

Dinner (533 calories)

Meal-Prep Tip:Reserve 2 servings Quinoa Salad with Feta, Olives & Tomatoes to have for lunch on Days 13 and 14.

Daily Totals:1,483 calories, 67g fat, 93g protein, 134g carbohydrate, 32g fiber, 2,067mg sodium

Day 13

Justin Walker

Weeknight Lemon Chicken Skillet Dinner in a skillet for serving

A.M. Snack (150 calories)

Lunch (359 calories)

P.M. Snack (131 calories)

Dinner (498 calories)

Daily Totals:1,501 calories, 60g fat, 84g protein, 162g carbohydrate, 33g fiber, 1,874mg sodium

Day 14

Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely

a recipe photo of the Green Goddess Farro Bowl

A.M. Snack (160 calories)

P.M. Snack (172 calories)

Dinner (431 calories)

Daily Totals:1,502 calories, 67g fat, 78g protein, 156g carbohydrate, 29g fiber, 1,393mg sodium

Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

Day 15

salad with salmon

Breakfast (287 calories)

A.M. Snack (68 calories)

Lunch (534 calories)

Dinner (409 calories)

Daily Totals:1,498 calories, 79g fat, 83g protein, 122g carbohydrate, 41g fiber, 1,529mg sodium

Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 1 1/2 cups edamame at P.M. snack and have 1 banana as an evening snack.

Day 16

Dera Burreson

Crustless Broccoli-Cheddar Quiche

Lunch (374 calories)

P.M. Snack (256 calories)

Dinner (445 calories)

Daily Totals:1,525 calories, 93g fat, 82g protein, 101g carbohydrate, 28g fiber, 1,521mg sodium

Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1 servingEverything Bagel Avocado Toastto lunch.

Day 17

A.M. Snack (200 calories)

P.M. Snack (142 calories)

Dinner (387 calories)

Daily Totals:1,503 calories, 52g fat, 98g protein, 166g carbohydrate, 32g fiber, 1,461mg sodium

Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and 1 servingEverything Bagel Avocado Toastto lunch.

Day 18

Photographer: Rachel Marek, Food stylist: Annie Probst

a recipe photo of the Whipped Cottage Cheese

A.M. Snack (178 calories)

Dinner (508 calories)

Daily Totals:1,503 calories, 67g fat, 78g protein, 160g carbohydrate, 32g fiber, 1,475mg sodium

Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 30 unsalted dry-roasted almonds to P.M. snack.

Day 19

a recipe photo of the Slow-Cooker Black Bean & Brown Rice Stuffed Peppers

A.M. Snack (81 calories)

P.M. Snack (155 calories)

Dinner (492 calories)

Meal-Prep Tip:Reserve 2 servings Slow-Cooker Black Bean & Brown Rice Stuffed Peppers to have for lunch on Days 20 and 21.

Daily Totals:1,502 calories, 71g fat, 80g protein, 144g carbohydrate, 30g fiber, 1,864mg sodium

Make it 2,000 calories:Add 1 large pear to breakfast, 1 servingEverything Bagel Avocado Toastto lunch and 1/4 cup unsalted dry-roasted almonds to P.M. snack.

Day 20

Photographer: Rachel Marek, Food Stylist: Lauren McAnelly, Prop Stylist: Maura Timmerman

Lunch (342 calories)

P.M. Snack (30 calories)

Dinner (568 calories)

Daily Totals:1,521 calories, 53g fat, 82g protein, 190g carbohydrate, 30g fiber, 1,655mg sodium

Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.

Day 21

a recipe photo of the Spinach and Feta Fritatta

A.M. Snack (206 calories)

Lunch (352 calories)

P.M. Snack (252 calories)

Dinner (422 calories)

Daily Totals:1,519 calories, 72g fat, 88g protein, 142g carbohydrate, 28g fiber, 1,719mg sodium

Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 3 Tbsp. chopped walnuts at P.M. snack and add 2 cups mixed greens with 1 servingLemon-Garlic Vinaigretteto dinner.

Day 22

a recipe photo of the Fish Taco Bowls with Green Cabbage Slaw

A.M. Snack (59 calories)

Lunch (402 calories)

P.M. Snack (125 calories)

Dinner (529 calories)

Daily Totals:1,495 calories, 51g fat, 95g protein, 176g carbohydrate, 32g fiber, 1,273mg sodium

Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/4 cup unsalted dry-roasted almonds to A.M. snack.

Day 23

Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Gabe Greco

Breakfast (331 calories)

A.M. Snack (116 calories)

Dinner (522 calories)

Daily Totals:1,496 calories, 64g fat, 84g protein, 162g carbohydrate, 32g fiber, 1,624mg sodium

Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast, increase to 30 unsalted dry-roasted almonds at A.M. snack and add 1 servingEverything Bagel Avocado Toastto lunch.

Day 24

chicken kale soup

A.M. Snack (110 calories)

Dinner (588 calories)

Daily Totals:1,512 calories, 53g fat, 84g protein, 188g carbohydrate, 33g fiber, 1,450mg sodium

Make it 2,000 calories:Add 30 unsalted dry-roasted almonds to A.M. snack, add 1 cup edamame, in pods, to P.M. snack and have 1 medium peach as an evening snack.

Day 25

Grilled Chicken & Vegetable Salad

A.M. Snack (193 calories)

P.M. Snack (190 calories)

Dinner (398 calories)

Meal-Prep Tip:MakeChopped Salad with Chickpeas, Olives & Fetato have for lunch on Days 26 through 29.

Daily Totals:1,514 calories, 63g fat, 98g protein, 149g carbohydrate, 31g fiber, 1,583mg sodium

Make it 2,000 calories:Add 2 Tbsp. creamy natural peanut butter to breakfast, add 1 servingEverything Bagel Avocado Toastto lunch and have 1 medium banana as an evening snack.

Day 26

Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely

Avocado Caprese Salad

Lunch (387 calories)

P.M. Snack (59 calories)

Dinner (441 calories)

Daily Totals:1,486 calories, 59g fat, 85g protein, 162g carbohydrate, 35g fiber, 1,229mg sodium

Make it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto lunch, add 30 unsalted dry-roasted almonds to P.M. snack and have 1 medium banana as an evening snack.

Day 27

A.M. Snack (198 calories)

Dinner (411 calories)

Daily Totals:1,516 calories, 72g fat, 81g protein, 144g carbohydrate, 29g fiber, 1,666mg sodium

Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast (to eat with apple) and 3 Tbsp. chopped walnuts to A.M. snack.

Day 28

Jacob Fox

Grilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette

A.M. Snack (245 calories)

Dinner (433 calories)

Daily Totals:1,522 calories, 65g fat, 88g protein, 156g carbohydrate, 31g fiber, 1,346mg sodium

Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast and 1 servingGuacamole Chopped Saladto dinner.

Day 29

Will Dickey

Sweet Potato-Black Bean Tacos

A.M. Snack (155 calories)

Dinner (477 calories)

Daily Totals:1,511 calories, 62g fat, 76g protein, 170g carbohydrate, 32g fiber, 1,652mg sodium

Make it 2,000 calories:Add 1 medium peach to breakfast, 1 medium apple to A.M. snack, and 1 servingGuacamole Chopped Saladto dinner and have 1 medium banana as an evening snack.

Day 30

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

a recipe photo of the Cucumber Salad Sandwich

Lunch (351 calories)

P.M. Snack (95 calories)

Dinner (452 calories)

Daily Totals:1,495 calories, 46g fat, 83g protein, 198g carbohydrate, 29g fiber, 1,737mg sodium

Make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. creamy natural peanut butter to P.M. snack and have 1 medium pear as an evening snack.

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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.

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

How We Create Meal Plans#

Anti-Inflammatory Foods to Include#

Meal-Prep for the Month#

How to Meal-Prep This Week:#

Day 1#

Breakfast (400 calories)#

A.M. Snack (35 calories)#

Lunch (417 calories)#

P.M. Snack (200 calories)#

Dinner (460 calories)#

Day 2#

Breakfast (364 calories)#

A.M. Snack (170 calories)#

Lunch (432 calories)#

P.M. Snack (139 calories)#

Dinner (412 calories)#

Day 3#

Breakfast (381 calories)#

A.M. Snack (131 calories)#

P.M. Snack (112 calories)#

Dinner (463 calories)#

Day 4#

A.M. Snack (56 calories)#

P.M. Snack (206 calories)#

Dinner (420 calories)#

Day 5#

A.M. Snack (166 calories)#

P.M. Snack (64 calories)#

Dinner (474 calories)#

Day 6#

A.M. Snack (41 calories)#

P.M. Snack (151 calories)#

Dinner (505 calories)#

Day 7#

A.M. Snack (187 calories)#

P.M. Snack (108 calories)#

Dinner (432 calories)#

Day 8#

A.M. Snack (62 calories)#

Lunch (460 calories)#

Dinner (486 calories)#

Day 9#

Breakfast (390 calories)#

Lunch (344 calories)#

P.M. Snack (78 calories)#

Dinner (481 calories)#

Day 10#

A.M. Snack (95 calories)#

P.M. Snack (170 calories)#

Dinner (516 calories)#

Day 11#

A.M. Snack (182 calories)#

P.M. Snack (82 calories)#

Dinner (518 calories)#

Day 12#

P.M. Snack (62 calories)#

Dinner (533 calories)#

Day 13#

A.M. Snack (150 calories)#

Lunch (359 calories)#

P.M. Snack (131 calories)#

Dinner (498 calories)#

Day 14#

A.M. Snack (160 calories)#

P.M. Snack (172 calories)#

Dinner (431 calories)#

Day 15#

Breakfast (287 calories)#

A.M. Snack (68 calories)#

Lunch (534 calories)#

Dinner (409 calories)#

Day 16#

Lunch (374 calories)#

P.M. Snack (256 calories)#

Dinner (445 calories)#

Day 17#

A.M. Snack (200 calories)#

P.M. Snack (142 calories)#

Dinner (387 calories)#

Day 18#