30-Day Anti-Inflammatory Meal Plan for Beginners, Created by a Dietitian

Interested in following the anti-inflammatory diet but unsure how to get started? We’ve got you covered. In this 30-day anti-inflammatory meal plan for beginners, we map out an entire month of meals and snacks that prioritize foods with anti-inflammatory benefits. You’ll find an array of healthy fats, such as fish, nuts, avocado and olive oil, plant-based protein and nutrient-rich fruits and vegetables, such as berries and dark leafy greens. To make this plan beginner-friendly, each meal requires 30-minutes or less of active cooking time, plus we include meal-prep tips at the beginning of each week. With three different calorie levels to choose from, this healthy eating plan can work for most people, including those newer to meal planning as well as more experienced cooks looking to simplify their routine. 

Week 1

Meal-Prep Tips: 

1. Make Curried Butter Beans to have for lunch on days 2 through 5.
2. Prepare Blueberry-Lemon Energy Balls to have as a snack throughout the week.

Day 1

Breakfast (405 calories)

• 1 serving Blueberry & Avocado Smoothie

A.M. Snack (190 calories)

• 1 serving Blueberry-Lemon Energy Balls

Lunch (493 calories)

• 1 serving Avocado Tuna Salad Sandwich
• 1 medium peach

P.M. Snack (95 calories)

• 1 medium apple

Dinner (627 calories)

• 1 serving Salmon Salad with Crispy White Beans

Daily Totals: 1,810 calories, 87g fat, 75g protein, 192g carbohydrate, 41g fiber, 1,418mg sodium.

Make it 1,500 calories: Delete the A.M. and P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the P.M. snack.

Day 2

Breakfast (310 calories)

• 1 serving 10-Minute Spinach Omelet 
• 1 medium orange

A.M. Snack (190 calories)

• 1 serving Blueberry-Lemon Energy Balls

Lunch (431 calories)

• 1 serving Curried Butter Beans
• 1 medium apple

P.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (466 calories)

• 1 serving Roasted Squash & Lentil Kale Salad

Evening Snack (226 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Sugar-Added Chia Seed Jam
• ¾ cup blackberries

Daily Totals: 1,789 calories, 82g fat, 90g protein, 192g carbohydrate, 48g fiber, 1,210mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium banana and omit evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 thick (1.5-oz.) slice whole-wheat baguette to dinner.

Day 3

Breakfast (388 calories)

• 1 serving High-Protein Cottage Cheese Bowl

A.M. Snack (190 calories)

• 1 serving Blueberry-Lemon Energy Balls

Lunch (431 calories)

• 1 serving Curried Butter Beans
• 1 medium apple

P.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (485 calories)

• 1 serving Chicken Hummus Bowls

Evening Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Daily Totals: 1,782 calories, 87g fat, 94g protein, 167g carbohydrate, 41g fiber, 1,964mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 1 serving Caprese Salad with Cherry Tomatoes to dinner. 

Day 4

Breakfast (388 calories)

• 1 serving High-Protein Cottage Cheese Bowl

A.M. Snack (190 calories)

• 1 serving Blueberry-Lemon Energy Balls

Lunch (431 calories)

• 1 serving Curried Butter Beans
• 1 medium apple

P.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (518 calories)

• 1 serving Pesto Tuna Noodle Casserole

Evening Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Daily Totals: 1,815 calories, 79g fat, 91g protein, 198g carbohydrate, 39g fiber, 1,977mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Day 5

Breakfast (310 calories)

• 1 serving 10-Minute Spinach Omelet 
• 1 medium orange

A.M. Snack (190 calories)

• 1 serving Blueberry-Lemon Energy Balls

Lunch (431 calories)

• 1 serving Curried Butter Beans
• 1 medium apple

P.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (466 calories)

• 1 serving Roasted Vegetable & Black Bean Tacos
• 1 serving Simple Cabbage Salad

Evening Snack (226 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Sugar-Added Chia Seed Jam
• ¾ cup blackberries

Daily Totals: 1,793 calories, 78g fat, 86g protein, 205g carbohydrate, 49g fiber, 1,416mg sodium. 

Make it 1,500 calories: Change P.M. snack to 1 medium banana and omit the evening snack.

Make it 2,000 calories: Omit orange at breakfast and add 1 serving Strawberry-Pineapple Smoothie.

Day 6

Breakfast (388 calories)

• 1 serving High-Protein Cottage Cheese Bowl

A.M. Snack (190 calories)

• 1 serving Blueberry-Lemon Energy Balls

Lunch (496 calories)

• 1 serving Avocado Tuna Salad Sandwich
• 1 cup blackberries

P.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (399 calories)

• 1 serving One-Pot Garlicky Shrimp & Broccoli 
• ¾ cup cooked brown rice

Evening Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Daily Totals: 1,816 calories, 86g fat, 112g protein, 157g carbohydrate, 31g fiber, 1,956mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 clementine and omit the evening snack.

Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast. 

Day 7

Breakfast (405 calories)

• 1 serving Blueberry & Avocado Smoothie

A.M. Snack (190 calories)

• 1 serving Blueberry-Lemon Energy Balls

Lunch (415 calories)

• 1 serving Greek Salad with Edamame 
• 1 cup blueberries

P.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (493 calories)

• 1 serving Marry Me White Bean & Spinach Skillet

Evening Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Daily Totals: 1,795 calories, 87g fat, 67g protein, 203g carbohydrate, 50g fiber, 1,303mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.

Week 2

Meal-Prep Tips: 

1. Make Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 9 through 12. 
2. Prepare Strawberry Chia Pudding to have for breakfast on days 9 through 12. 
3. Make Anti-Inflammatory Energy Balls to have as a snack throughout the week.

Day 8

Breakfast (356 calories)

• 1 serving Anti-Inflammatory Breakfast Smoothie

A.M. Snack (203 calories)

• 1 serving Anti-Inflammatory Energy Balls 

Lunch (472 calories)

• 1 serving Stuffed Sweet Potato with Hummus Dressing

P.M. Snack (222 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Sugar-Added Chia Seed Jam
• ½ cup blueberries 

Dinner (443 calories)

• 1 serving Roasted Salmon & Broccoli Rice Bowls

Evening Snack (95 calories)

• 1 medium apple

Daily Totals: 1,790 calories, 45g fat, 102g protein, 265g carbohydrate, 44g fiber, 1,454mg sodium.

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.

Day 9

Breakfast (422 calories)

• 1 serving Strawberry Chia Pudding

A.M. Snack (203 calories)

• 1 serving Anti-Inflammatory Energy Balls

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (222 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Sugar-Added Chia Seed Jam
• ½ cup blueberries 

Dinner (401 calories)

• 1 serving Hearty Chickpea & Spinach Stew

Evening Snack (176 calories)

• ¼ cup dry-roasted shelled pistachios

Daily Totals: 1,813 calories, 81g fat, 109g protein, 175g carbohydrate, 41g fiber, 1,483mg sodium.

Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 medium orange. 

Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast. 

Day 10

Breakfast (422 calories)

• 1 serving Strawberry Chia Pudding

A.M. Snack (203 calories)

• 1 serving Anti-Inflammatory Energy Balls

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (222 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Sugar-Added Chia Seed Jam
• ½ cup blueberries 

Dinner (410 calories)

• 1 serving Chicken Piccata Casserole

Evening Snack (176 calories)

• ¼ cup dry-roasted shelled pistachios

Daily Totals: 1,822 calories, 83g fat, 108g protein, 169g carbohydrate, 37g fiber, 1,552mg sodium.

Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 medium orange.

Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast. 

Day 11

Breakfast (422 calories)

• 1 serving Strawberry Chia Pudding

A.M. Snack (203 calories)

• 1 serving Anti-Inflammatory Energy Balls

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (592 calories)

• 1 serving Creamy Pesto Beans

Daily Totals: 1,813 calories, 101g fat, 79g protein, 162g carbohydrate, 36g fiber, 1,464mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.

Day 12

Breakfast (422 calories)

• 1 serving Strawberry Chia Pudding

A.M. Snack (203 calories)

• 1 serving Anti-Inflammatory Energy Balls

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (268 calories)

• 1 serving No-Added-Sugar Cherry Crumble 

Dinner (439 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan 
• 1 serving Kale Salad with Balsamic & Parmesan

Evening Snack (95 calories)

• 1 medium apple

Meal-Prep Tip: Reserve two servings One-Pot Lentil & Vegetable Soup with Parmesan to have for lunch on days 13 & 14. 

Daily Totals: 1,816 calories, 79g fat, 74g protein, 217g carbohydrate, 43g fiber, 1,441mg sodium.

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.

Day 13

Breakfast (356 calories)

• 1 serving Anti-Inflammatory Breakfast Smoothie

A.M. Snack (203 calories)

• 1 serving Anti-Inflammatory Energy Balls

Lunch (359 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan 
• 1 cup sliced strawberries

P.M. Snack (268 calories)

• 1 serving No-Added-Sugar Cherry Crumble 

Dinner (434 calories)

• 1 serving Perfect Pan-Seared Chicken Breasts
• 1 serving Roasted Romesco Vegetables 

Evening Snack (176 calories)

• ¼ cup dry-roasted shelled pistachios

Daily Totals: 1,795 calories, 68g fat, 96g protein, 224g carbohydrate, 38g fiber, 1,562mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 cup cooked quinoa to dinner.

Day 14

Breakfast (356 calories)

• 1 serving Anti-Inflammatory Breakfast Smoothie

A.M. Snack (203 calories)

• 1 serving Anti-Inflammatory Energy Balls

Lunch (359 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan 
• 1 cup sliced strawberries

P.M. Snack (268 calories)

• 1 serving No-Added-Sugar Cherry Crumble 

Dinner (578 calories)

• 1 serving Sesame-Crusted Tuna Rice Bowls

Evening Snack (62 calories)

• 1 medium orange

Daily Totals: 1,825 calories, 65g fat, 83g protein, 250g carbohydrate, 39g fiber, 1,370mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Week 3

Meal-Prep Tips:

1. Make Chicken & Cabbage Soup with Pesto to have for lunch on days 16 through 19. 
2. Prepare a double batch of High-Protein Raspberry & Peanut Butter Overnight Oats to have for breakfast on days 16 through 19.

Day 15

Breakfast (388 calories)

• 1 serving High-Protein Cottage Cheese Bowl

A.M. Snack (268 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 medium orange

Lunch (418 calories)

• 1 serving No-Cook White Bean & Spinach Caprese Salad
• 3-oz. cooked chicken breast

P.M. Snack (230 calories)

• 1 serving Lemon-Raspberry Frozen Yogurt Bites

Dinner (514 calories)

• 1 serving Ginger-Dill Salmon with Cucumber & Avocado Salad

Daily Totals: 1,815 calories, 106g fat, 114g protein, 102g carbohydrate, 34g fiber, 1,971mg sodium.

Make it 1,500 calories: Omit orange at A.M. snack and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Strawberry Peach Smoothie as an evening snack.

Day 16

Breakfast (448 calories)

• 1 serving High-Protein Raspberry & Peanut Butter Overnight Oats 

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (375 calories)

• 1 serving Chicken & Cabbage Soup with Pesto
• 1 cup sliced strawberries

P.M. Snack (304 calories)

• 1 serving Berry-Kefir Smoothie

Dinner (453 calories)

• 1 serving Roasted Root Veggies & Greens over Spiced Lentils

Daily Totals: 1,783 calories, 79g fat, 93g protein, 193g carbohydrate, 49g fiber, 1,479mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Jar with Fruit as an evening snack.

Day 17

Breakfast (448 calories)

• 1 serving High-Protein Raspberry & Peanut Butter Overnight Oats 

A.M. Snack (95 calories)

• 1 medium apple

Lunch (375 calories)

• 1 serving Chicken & Cabbage Soup with Pesto
• 1 cup sliced strawberries

P.M. Snack (304 calories)

• 1 serving Berry-Kefir Smoothie

Dinner (581 calories)

• 1 serving Sheet-Pan Chicken with White Beans & Mushrooms

Daily Totals: 1,803 calories, 73g fat, 103g protein, 198g carbohydrate, 43g fiber, 1,728mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories:

Day 18

Breakfast (448 calories)

• 1 serving High-Protein Raspberry & Peanut Butter Overnight Oats 

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (375 calories)

• 1 serving Chicken & Cabbage Soup with Pesto
• 1 cup sliced strawberries

P.M. Snack (230 calories)

• 1 serving Lemon-Raspberry Frozen Yogurt Bites

Dinner (489 calories)

• 1 serving Spaghetti with Creamy Lemon-Spinach Sauce

Evening Snack (62 calories)

• 1 medium orange

Daily Totals: 1,819 calories, 83g fat, 93g protein, 186g carbohydrate, 44g fiber, 1,480mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 19

Breakfast (448 calories)

• 1 serving High-Protein Raspberry & Peanut Butter Overnight Oats 

A.M. Snack (241 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 clementine

Lunch (375 calories)

• 1 serving Chicken & Cabbage Soup with Pesto
• 1 cup sliced strawberries

P.M. Snack (304 calories)

• 1 serving Berry-Kefir Smoothie

Dinner (417 calories)

• 1 serving Za’atar-Roasted Chicken with Chickpeas

Meal-Prep Tip: Reserve two servings Za’atar-Roasted Chicken with Chickpeas to have for lunch on days 21 & 22.

Daily Totals: 1,786 calories, 76g fat, 104g protein, 185g carbohydrate, 43g fiber, 1,578mg sodium. 

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 20

Breakfast (388 calories)

• 1 serving High-Protein Cottage Cheese Bowl

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (417 calories)

• 1 serving Za’atar-Roasted Chicken with Chickpeas

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (460 calories)

• 1 serving Brown Rice Shrimp Bowl with Tomatoes & Avocado

Daily Totals: 1,775 calories, 100g fat, 96g protein, 127g carbohydrate, 30g fiber, 2,277mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Strawberry-Pineapple Smoothie as an evening snack.

Day 21

Breakfast (388 calories)

• 1 serving High-Protein Cottage Cheese Bowl

A.M. Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Lunch (417 calories)

• 1 serving Za’atar-Roasted Chicken with Chickpeas

P.M. Snack (304 calories)

• 1 serving Berry-Kefir Smoothie

Dinner (434 calories)

• 1 serving Cauliflower alla Vodka

Evening Snack (130 calories)

• 1 serving Tzatziki Cucumber Slices

Daily Totals: 1,792 calories, 87g fat, 91g protein, 162g carbohydrate, 31g fiber, 2,284mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Week 4

Meal-Prep Tips: 

1. Make Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on days 23 through 26. 
2. Prepare Fig Newton-Inspired Energy Balls to have as a snack throughout the week.

Day 22

Breakfast (409 calories)

• 1 serving Avocado Toast with Jammy Eggs

A.M. Snack (234 calories)

• 1 serving Fig Newton-Inspired Energy Balls 

Lunch (418 calories)

• 1 serving No-Cook White Bean & Spinach Caprese Salad
• 3-oz. cooked chicken breast

P.M. Snack (222 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Sugar-Added Chia Seed Jam
• ½ cup blueberries

Dinner (436 calories)

• 1 serving Sheet-Pan Salmon & Shaved Brussels Sprouts

Evening Snack (62 calories)

• 1 medium orange

Daily Totals: 1,781 calories, 82g fat, 125g protein, 148g carbohydrate, 34g fiber, 1,738mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 23

Breakfast (352 calories)

• 1 serving Raspberry-Peach-Chia Seed Smoothie

A.M. Snack (234 calories)

• 1 serving Fig Newton-Inspired Energy Balls 

Lunch (390 calories)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3-oz. cooked chicken breast

P.M. Snack (222 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Sugar-Added Chia Seed Jam
• ½ cup blueberries

Dinner (535 calories)

• 1 serving Chicken Fajita Salad

Evening Snack (62 calories)

• 1 medium orange

Daily Totals: 1,792 calories, 76g fat, 114g protein, 182g carbohydrate, 51g fiber, 1,502mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 24

Breakfast (409 calories)

• 1 serving Avocado Toast with Jammy Eggs

A.M. Snack (234 calories)

• 1 serving Fig Newton-Inspired Energy Balls 

Lunch (390 calories)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3-oz. cooked chicken breast

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (588 calories)

• 1 serving Massaged Kale Salad with Roasted Sweet Potato & Black Beans

Daily Totals: 1,797 calories, 96g fat, 80g protein, 168g carbohydrate, 41g fiber, 1,950mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add 1 serving Cottage Cheese Jar with Fruit as an evening snack.

Day 25

Breakfast (352 calories)

• 1 serving Raspberry-Peach-Chia Seed Smoothie

A.M. Snack (234 calories)

• 1 serving Fig Newton-Inspired Energy Balls 

Lunch (390 calories)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3-oz. cooked chicken breast

P.M. Snack (222 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Sugar-Added Chia Seed Jam
• ½ cup blueberries

Dinner (431 calories)

• 1 serving Pistachio-Crusted Halibut
• 1 serving Raspberry-Spinach Salad with Avocado & Walnuts 

Evening Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Daily Totals: 1,804 calories, 83g fat, 115g protein, 168g carbohydrate, 48g fiber, 1,480mg sodium.

Make it 1,500 calories: Omit A.M. snack and change evening snack to 1 medium apple.

Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.

Day 26

Breakfast (409 calories)

• 1 serving Avocado Toast with Jammy Eggs

A.M. Snack (234 calories)

• 1 serving Fig Newton-Inspired Energy Balls 

Lunch (390 calories)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3-oz. cooked chicken breast

P.M. Snack (222 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Sugar-Added Chia Seed Jam
• ½ cup blueberries

Dinner (543 calories)

• 1 serving Slow-Cooker Chicken & White Bean Stew
• 1 serving Cacio e Pepe Kale Salad

Meal-Prep Tip: Reserve 4 servings Slow-Cooker Chicken & White Bean Stew to have for lunch on days 27 through 30. 

Daily Totals: 1,798 calories, 79g fat, 115g protein, 163g carbohydrate, 42g fiber, 2,201mg sodium.

Make it 1,500 calories: Change the A.M. snack to 1 serving Cottage Cheese-Berry Bowl and omit the evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 27

Breakfast (352 calories)

• 1 serving Raspberry-Peach-Chia Seed Smoothie

A.M. Snack (234 calories)

• 1 serving Fig Newton-Inspired Energy Balls 

Lunch (379 calories)

• 1 serving Slow-Cooker Chicken & White Bean Stew

P.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Dinner (445 calories)

• 1 serving Creamy Lemon-Dill Chicken & Rice Casserole 
• 1 serving Simple Carrot & Cabbage Salad

Evening Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Daily Totals: 1,799 calories, 72g fat, 104g protein, 200g carbohydrate, 55g fiber, 2,008mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit the evening snack.

Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.

Day 28

Breakfast (409 calories)

• 1 serving Avocado Toast with Jammy Eggs

A.M. Snack (234 calories)

• 1 serving Fig Newton-Inspired Energy Balls 

Lunch (379 calories)

• 1 serving Slow-Cooker Chicken & White Bean Stew

P.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Dinner (613 calories)

• 1 serving Sheet-Pan Spiced Chickpeas & Sweet Potatoes with Herby Yogurt

Daily Totals: 1,805 calories, 71g fat, 88g protein, 210g carbohydrate, 49g fiber, 2,077mg sodium.

Make it 1,500 calories: Omit the A.M. snack and change P.M. snack to 1 medium apple.

Week 5

Day 29

Breakfast (405 calories)

• 1 serving Blueberry & Avocado Smoothie

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (379 calories)

• 1 serving Slow-Cooker Chicken & White Bean Stew

P.M. Snack (222 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Sugar-Added Chia Seed Jam
• ½ cup blueberries

Dinner (410 calories)

• 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries

Evening Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Daily Totals: 1,814 calories, 83g fat, 94g protein, 189g carbohydrate, 48g fiber, 1,633mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium banana and omit the evening snack.

Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.

Day 30

Breakfast (373 calories)

• 1 serving Breakfast Bowl with Egg, Spinach & Feta

A.M. Snack (357 calories)

• 1 serving Spinach-Avocado Smoothie

Lunch (379 calories)

• 1 serving Slow-Cooker Chicken & White Bean Stew

P.M. Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Dinner (472 calories)

• 1 serving Lemon-Garlic Grilled Tilapia 
• 1 serving Beet Salad with Goat Cheese & Balsamic Vinaigrette

Evening Snack (53 calories)

• 1 cup sliced strawberries

Daily Totals: 1,820 calories, 72g fat, 114g protein, 191g carbohydrate, 40g fiber, 2,113mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine.

Health Benefits of the Anti-Inflammatory Diet:

The anti-inflammatory diet emphasizes fruits and vegetables (especially richly-pigmented options, like dark leafy greens and berries), whole grains, legumes, fatty fish, nuts, olive oil and fermented foods, such as yogurt and kefir. These foods contain beneficial nutrients that may reduce chronic inflammation in the body. The anti-inflammatory diet limits ultra-processed foods, red meat and excess added sugar. Research shows that following an anti-inflammatory routine may improve brain health, result in better sleep quality, reduce chronic pain and lower the risk of developing heart disease and type 2 diabetes., , In this plan, you’ll find a wide variety of colorful produce, fatty fish like salmon and tuna, as well as unsaturated fats from olive oil, avocado, nuts and seeds. All together, these nutrient-rich foods may help quash inflammation and help you feel your best.

Dig Deeper

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