30-Day Anti-Inflammatory Meal Plan Overview
- This meal plan is structured around 1,800 calories, with options for 1,500 and 2,000 calories.
- Daily meals supply at least 80 grams of protein and 30 grams of fiber, both of which help keep you feeling full.
- The focus is on anti-inflammatory foods, like healthy fats, fish, fermented products, and a colorful array of fruits and vegetables.
This 30-day anti-inflammatory meal plan is rich in protein and fiber. Over the month, you’ll get to enjoy high-fiber fruits and veggies, whole grains, legumes, and various protein sources—think fish, poultry, beans, and eggs. These ingredients, aside from their other health benefits, can help stave off hunger throughout the day. We based this plan on principles aligned with the anti-inflammatory diet, which emphasizes plant-based foods, diverse protein sources, and healthy fats like avocados, oily fish, and olive oil. Meanwhile, it advises reducing intake of refined grains, added sugars, and processed meats. It’s crucial to manage chronic inflammation, as it can increase the risk for several health issues, including type 2 diabetes and heart disease. To cater to various dietary needs, we’ve provided three calorie levels and meal prep tips to kick off each week.
Week 1
Day 1
Breakfast (388 calories)
A.M. Snack (281 calories)
Lunch (540 calories)
P.M. Snack (163 calories)
- ½ cup edamame, in pods
- ¾ cup blueberries
Dinner (421 calories)
Daily Totals: 1,793 calories, 83g fat, 111g protein, 154g carbohydrate, 35g fiber, 2,167mg sodium.
For 1,500 calories: Skip A.M. snack.
For 2,000 calories: Omit blueberries at P.M. snack and add one serving of No-Added-Sugar Cherry Crumble as an evening snack.
Day 2
Breakfast (478 calories)
A.M. Snack (195 calories)
Lunch (506 calories)
P.M. Snack (197 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup blackberries
Dinner (427 calories)
Daily Totals: 1,800 calories, 80g fat, 107g protein, 173g carbohydrate, 47g fiber, 1,870mg sodium.
For 1,500 calories: Skip A.M. snack and blackberries at P.M. snack.
For 2,000 calories: Reduce to ⅔ cup yogurt at P.M. snack and add one serving of No-Added-Sugar Cherry Crumble as an evening snack.
Day 3
Breakfast (478 calories)
A.M. Snack (195 calories)
Lunch (506 calories)
P.M. Snack (244 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup blackberries
- 1 Tbsp. chopped walnuts
Dinner (380 calories)
Daily Totals: 1,801 calories, 84g fat, 109g protein, 156g carbohydrate, 41g fiber, 2,231mg sodium.
For 1,500 calories: Substitute A.M. snack with 1 cup low-fat plain kefir and skip P.M. snack.
For 2,000 calories: Omit walnuts at P.M. snack and add one serving of No-Added-Sugar Cherry Crumble as an evening snack.
Day 4
Breakfast (478 calories)
A.M. Snack (195 calories)
Lunch (506 calories)
P.M. Snack (97 calories)
Dinner (502 calories)
Daily Totals: 1,776 calories, 77g fat, 90g protein, 189g carbohydrate, 45g fiber, 2,134mg sodium.
For 1,500 calories: Skip both A.M. and P.M. snacks.
For 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 5
Breakfast (534 calories)
A.M. Snack (101 calories)
Lunch (506 calories)
P.M. Snack (97 calories)
Dinner (657 calories)
Daily Totals: 1,788 calories, 86g fat, 82g protein, 193g carbohydrate, 45g fiber, 2,133mg sodium.
For 1,500 calories: Change breakfast to one serving of Anti-Inflammatory Lemon-Blueberry Smoothie and skip P.M. snack.
For 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 6
Breakfast (534 calories)
A.M. Snack (276 calories)
Lunch (416 calories)
P.M. Snack (62 calories)
Dinner (509 calories)
Daily Totals: 1,797 calories, 84g fat, 82g protein, 198g carbohydrate, 45g fiber, 2,133mg sodium.
For 1,500 calories: Skip A.M. snack.
For 2,000 calories: Add 1 serving of Pineapple & Avocado Salad to dinner.
Day 7
Breakfast (388 calories)
A.M. Snack (63 calories)
Lunch (416 calories)
P.M. Snack (244 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup blackberries
- 1 Tbsp. chopped walnuts
Dinner (674 calories)
Daily Totals: 1,786 calories, 77g fat, 83g protein, 202g carbohydrate, 36g fiber, 1,909mg sodium.
For 1,500 calories: Skip both A.M. and P.M. snacks.
For 2,000 calories: Add 1 medium apple to lunch and increase to 3 Tbsp. chopped walnuts at P.M. snack.
Week 2
Day 8
Breakfast (410 calories)
A.M. Snack (205 calories)
Lunch (540 calories)
P.M. Snack (195 calories)
Dinner (473 calories)
Daily Totals: 1,822 calories, 82g fat, 98g protein, 172g carbohydrate, 33g fiber, 1,784mg sodium.
For 1,500 calories: Skip A.M. snack and change P.M. snack to one serving of Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.
For 2,000 calories: Add 1 medium orange to lunch and include one serving of Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette at dinner.
Day 9
Breakfast (534 calories)
A.M. Snack (205 calories)
Lunch (469 calories)
P.M. Snack (101 calories)
Dinner (479 calories)
Daily Totals: 1,786 calories, 81g fat, 88g protein, 185g carbohydrate, 36g fiber, 2,265mg sodium.
For 1,500 calories: Skip A.M. and P.M. snacks.
For 2,000 calories: Add one serving of Apple with Cinnamon Almond Butter as an evening snack.
Day 10
Breakfast (410 calories)
A.M. Snack (205 calories)
Lunch (469 calories)
P.M. Snack (136 calories)
Dinner (584 calories)
Daily Totals: 1,804 calories, 84g fat, 107g protein, 171g carbohydrate, 30g fiber, 1,827mg sodium.
For 1,500 calories: Skip A.M. snack and omit Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers at P.M. snack.
For 2,000 calories: Add one serving of Avocado Toast to dinner.
Day 11
Breakfast (534 calories)
A.M. Snack (95 calories)
Lunch (469 calories)
P.M. Snack (115 calories)
- ½ cup low-fat plain strained (Greek-style) yogurt
- ½ cup raspberries
Dinner (610 calories)
Daily Totals: 1,822 calories, 88g fat, 97g protein, 169g carbohydrate, 37g fiber, 2,217mg sodium.
For 1,500 calories: Change breakfast to one serving of Anti-Inflammatory Lemon-Blueberry Smoothie, swap A.M. snack for one medium orange, and eliminate P.M. snack.
For 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.
Day 12
Breakfast (410 calories)
A.M. Snack (276 calories)
Lunch (469 calories)
P.M. Snack (24 calories)
Dinner (638 calories)
Daily Totals: 1,819 calories, 84g fat, 86g protein, 196g carbohydrate, 38g fiber, 1,591mg sodium.
For 1,500 calories: Skip both A.M. and P.M. snacks.
For 2,000 calories: Add one clementine to lunch and incorporate ¼ cup hummus for the P.M. snack.
Day 13
Breakfast (451 calories)
A.M. Snack (205 calories)
Lunch (390 calories)
P.M. Snack (276 calories)
Dinner (485 calories)
Daily Totals: 1,805 calories, 79g fat, 97g protein, 193g carbohydrate, 36g fiber, 1,691mg sodium.
For 1,500 calories: Omit P.M. snack.
For 2,000 calories: Add one serving of Apple with Cinnamon Almond Butter as an evening snack.
Day 14
Breakfast (365 calories)
A.M. Snack (205 calories)
Lunch (390 calories)
P.M. Snack (276 calories)
Dinner (433 calories)
Evening Snack (122 calories)
- 3 stalks celery
- 1 Tbsp. natural peanut butter
Daily Totals: 1,788 calories, 70g fat, 84g protein, 222g carbohydrate, 40g fiber, 1,781mg sodium.
For 1,500 calories: Omit P.M. snack.
For 2,000 calories: Add one serving of Simple Spinach Salad to dinner.
Week 3
Day 15
Breakfast (534 calories)
A.M. Snack (301 calories)
Lunch (430 calories)
P.M. Snack (95 calories)
Dinner (443 calories)
Daily Totals: 1,803 calories, 73g fat, 83g protein, 224g carbohydrate, 46g fiber, 1,917mg sodium.
For 1,500 calories: Omit A.M. snack.
For 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.
Day 16
Breakfast (445 calories)
A.M. Snack (205 calories)
Lunch (485 calories)
P.M. Snack (255 calories)
- ¼ cup unsalted dry-roasted almonds
- ½ cup cherries
Dinner (414 calories)
Daily Totals: 1,802 calories, 87g fat, 95g protein, 177g carbohydrate, 32g fiber, 2,158mg sodium.
For 1,500 calories: Omit A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios.
For 2,000 calories: Add one serving of Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 17
Breakfast (497 calories)
A.M. Snack (205 calories)
Lunch (485 calories)
P.M. Snack (176 calories)
- ¼ cup unsalted dry-roasted shelled pistachios
Dinner (448 calories)
Daily Totals: 1,808 calories, 88g fat, 87g protein, 186g carbohydrate, 37g fiber, 2,007mg sodium.
For 1,500 calories: Omit A.M. snack and change P.M. snack to one medium orange.
For 2,000 calories: Add one serving of Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 18
Breakfast (445 calories)
A.M. Snack (276 calories)
Lunch (485 calories)
P.M. Snack (46 calories)
Dinner (567 calories)
Daily Totals: 1,820 calories, 88g fat, 86g protein, 187g carbohydrate, 32g fiber, 2,177mg sodium.
For 1,500 calories: Omit A.M. and P.M. snacks.
For 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 19
Breakfast (497 calories)
A.M. Snack (276 calories)
Lunch (485 calories)
P.M. Snack (31 calories)
Dinner (525 calories)
Daily Totals: 1,814 calories, 90g fat, 81g protein, 192g carbohydrate, 40g fiber, 2,281mg sodium.
For 1,500 calories: Omit A.M. and P.M. snacks.
For 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 20
Breakfast (445 calories)
A.M. Snack (205 calories)
Lunch (472 calories)
P.M. Snack (195 calories)
Dinner (491 calories)
Daily Totals: 1,806 calories, 73g fat, 96g protein, 193g carbohydrate, 42g fiber, 1,933mg sodium.
For 1,500 calories: Skip A.M. snack and switch P.M. snack to one medium apple.
For 2,000 calories: Add one serving of Cacio e Pepe Kale Salad to dinner.
Day 21
Breakfast (497 calories)
A.M. Snack (205 calories)
Lunch (472 calories)
P.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (432 calories)
Daily Totals: 1,810 calories, 80g fat, 99g protein, 194g carbohydrate, 50g fiber, 2,027mg sodium.
For 1,500 calories: Omit A.M. snack and skip guacamole at dinner.
For 2,000 calories: Add one serving of Cottage Cheese Snack Jar with Fruit as an evening snack.
Week 4
Day 22
Breakfast (411 calories)
A.M. Snack (206 calories)
Lunch (388 calories)
P.M. Snack (35 calories)
Dinner (782 calories)
Daily Totals: 1,822 calories, 95g fat, 91g protein, 167g carbohydrate, 34g fiber, 1,659mg sodium.
For 1,500 calories: Remove kefir during breakfast and A.M. snack.
For 2,000 calories: Incorporate ¼ cup unsalted dry-roasted almonds into the P.M. snack.
Day 23
Breakfast (424 calories)
A.M. Snack (219 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- 1 cup sliced strawberries
Lunch (498 calories)
P.M. Snack (215 calories)
Dinner (436 calories)
Daily Totals: 1,791 calories, 94g fat, 80g protein, 169g carbohydrate, 44g fiber, 1,422mg sodium.
For 1,500 calories: Omit A.M. snack and switch P.M. snack to one large pear.
For 2,000 calories: Add one cup low-fat plain kefir to breakfast and include 2 Tbsp. chopped walnuts in A.M. snack.
Day 24
Breakfast (462 calories)
A.M. Snack (206 calories)
Lunch (498 calories)
P.M. Snack (215 calories)
Dinner (429 calories)
Daily Totals: 1,810 calories, 102g fat, 82g protein, 154g carbohydrate, 40g fiber, 1,302mg sodium.
For 1,500 calories: Remove A.M. snack and change P.M. snack to one large pear.
For 2,000 calories: Add one serving of Apple with Cinnamon Almond Butter as an evening snack.
Day 25
Breakfast (424 calories)
A.M. Snack (192 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup sliced strawberries
Lunch (498 calories)
P.M. Snack (215 calories)
Dinner (493 calories)
Daily Totals: 1,822 calories, 96g fat, 86g protein, 162g carbohydrate, 42g fiber, 1,278mg sodium.
For 1,500 calories: Omit A.M. snack and change P.M. snack to one medium apple.
For 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and sprinkle 1 Tbsp. chopped walnuts to A.M. snack.
Day 26
Breakfast (424 calories)
A.M. Snack (206 calories)
Lunch (498 calories)
P.M. Snack (163 calories)
Dinner (494 calories)
Daily Totals: 1,785 calories, 94g fat, 83g protein, 165g carbohydrate, 43g fiber, 1,593mg sodium.
For 1,500 calories: Omit both A.M. snack and the Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Peppers at P.M. snack.
For 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and sneak in 1 medium apple during lunch.
Day 27
Breakfast (358 calories)
A.M. Snack (206 calories)
Lunch (384 calories)
P.M. Snack (301 calories)
Dinner (447 calories)
Evening Snack (95 calories)
Daily Totals: 1,791 calories, 78g fat, 100g protein, 228g carbohydrate, 46g fiber, 1,280mg sodium.
For 1,500 calories: Skip the P.M. snack.
For 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.
Day 28
Breakfast (358 calories)
A.M. Snack (206 calories)
Lunch (384 calories)
P.M. Snack (215 calories)
Dinner (553 calories)
Evening Snack (95 calories)
Daily Totals: 1,810 calories, 72g fat, 82g protein, 228g carbohydrate, 46g fiber, 1,280mg sodium.
For 1,500 calories: Omit both P.M. and evening snacks.
For 2,000 calories: Include 2 Tbsp. natural peanut butter in the evening snack.
Week 5
Day 29
Breakfast (411 calories)
A.M. Snack (206 calories)
Lunch (430 calories)
P.M. Snack (301 calories)
Dinner (453 calories)
Daily Totals: 1,801 calories, 91g fat, 92g protein, 179g carbohydrate, 41g fiber, 1,872mg sodium.
For 1,500 calories: Omit P.M. snack.
For 2,000 calories: Add one serving of Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 30
Breakfast (411 calories)
A.M. Snack (206 calories)
Lunch (388 calories)
P.M. Snack (215 calories)
Dinner (565 calories)
Daily Totals: 1,785 calories, 80g fat, 85g protein, 202g carbohydrate, 44g fiber, 1,830mg sodium.
For 1,500 calories: Omit A.M. snack and change P.M. snack to one large pear.
For 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Frequently Asked Questions
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Can I mix meals if I don’t like something?
Of course! Feel free to swap meals you don’t enjoy. You can also explore other anti-inflammatory recipes for more ideas. When crafting this plan, we aimed for 1,800 calories daily, with at least 80g of protein and 30g of fiber, while keeping sodium levels under 2,300mg as per dietary guidelines.
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Is it acceptable to eat the same breakfast or lunch daily?
Yes, if that’s your preference! Breakfasts range from 358 to 534 calories, and lunches from 384 to 540 calories. But make sure to adjust other meals accordingly if you monitor nutrients closely.
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Why no 1,200 calorie option?
We’ve stepped away from providing a 1,200 calorie option since it’s generally deemed insufficient for most individuals’ nutritional needs, according to the 2020-2025 Dietary Guidelines, and isn’t sustainable for overall well-being.
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What foods can help lower inflammation?
Concentrate on fruits, vegetables, whole grains, legumes, nuts, unsaturated fats, and fish. These foods are rich in nutrients that can mitigate inflammation, like fiber and omega-3 fatty acids.
Health Benefits of this Meal Plan
- High-Fiber: A daily minimum of 30g of fiber, often more, is included. This aligns with a diet rich in whole grains, fruits, vegetables, and legumes, providing potential benefits like lowered risk for type 2 diabetes, heart health, and decreased inflammation.
- High-Protein: Each day includes at least 80g of protein from diverse sources such as legumes, nuts, and fish, contributing to muscle health, a strong immune system, and overall well-being.
- Anti-Inflammatory Focus: We adhere to anti-inflammatory principles to promote a balanced diet, which includes various fruits, vegetables, healthy fats, and whole grains while minimizing red meat and processed sugars for potential health benefits.
