Is it OK to mix and match meals if there's one I don't like?

Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious anti-inflammatory recipes .

Can I eat the same breakfast or lunch every day?

Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 318 to 335 calories, while the lunches span 341 to 414 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.

Why is there not a modification for 1,200 calories?

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.

What is the difference between natural and added sugars?

Natural sugars are found in fruits, vegetables and dairy. Added sugars are any type of sugar, even "natural" ones like honey and maple syrup, that are added during food processing. Unlike added sugars, which are added purely for sweetness and have little nutritional value, natural sugars are found in foods that provide beneficial nutrients, like fiber, protein, vitamins and minerals. Added sugars in our diets can add up because they're often found in foods we wouldn't necessarily expect, like sauces, marinades, cereals and flavored yogurts. It is recommended that you limit added sugars in the diet to no more than 25 grams per day for women and 36 grams per day for men.

7-Day No-Sugar High-Protein Anti-Inflammatory Meal Plan

A plate with a sliced wrap sandwich and jar of spread, next to a bowl of a salad with grilled fish and avocado — Credit:
Recipe photos: Brie Passano and Jen Causey. EatingWell design.

This 7-day plan is set at 1,500 calories with modifications for 2,000 calories.
Each day provides at least 76 grams of protein and 28 grams of fiber to promote satiety.
This plan prioritizes anti-inflammatory foods with no added sugar for better health.

In this 7-day plan, we map out a week of delicious anti-inflammatory meals and snacks. While we load up on inflammation-busting foods, like antioxidant-rich fruits and vegetables, salmon, avocado, whole grains, nuts and seeds, you won't find any pro-inflammatory added sugars. Though we skip added sugars, we do include natural sugars found in fruit, vegetables and unsweetened dairy, like yogurt and kefir. We also pump up the protein to improve satiety and avoid those afternoon energy-slump sugar cravings. Because losing weight for people who are overweight can help reduce inflammation, we set this plan at 1,500 calories a day, which will promote a healthy weight loss for many people.

Meal Plan at a Glance
BREAKFAST/ A.M. SNACK	LUNCH/ P.M. SNACK	DINNER/ LATE-NIGHT SNACK
Smoothie/ Yogurt & raspberries	Chicken wrap/ Almonds	Salmon & salad
Eggs & pear/ Energy balls	Chopped salad/ Kefir	Baked chicken & salad/ Nice cream
Eggs & pear/ Energy balls	Chopped salad/ Yogurt & raspberries	Lentil bowl & salad
Smoothie/ Yogurt & blackberries	Chopped salad/ Energy balls	Chicken bowls & salad/ Nice cream
Eggs & pear/ Energy balls	Chicken bowl/ Kefir & cherries	Fish taco bowls & slaw
Smoothie/ Almonds & blackberries	Chicken bowl/ Energy balls	Pork tenderloin & rice/ Nice cream
Smoothie/ Edamame	Chicken bowl/ Energy balls	Chopped salad/ Nice cream

Day 1

Breakfast (318 calories)

1 serving Strawberry-Banana Green Smoothie

Morning Snack (115 calories)

½ cup low-fat plain Greek yogurt
½ cup raspberries

Lunch (414 calories)

1 serving Cucumber-Chicken Green Goddess Wrap
1 medium orange

Afternoon Snack (206 calories)

¼ cup dry-roasted unsalted almonds

Dinner (469 calories)

1 serving Lemony-Garlic Pan-Seared Salmon
1 serving Grilled Caesar Salad

Daily Totals: 1,522 calories, 79g fat, 93g protein, 125g carbohydrate, 29g fiber, 1,460mg sodium

Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1/4 cup chopped walnuts to A.M. snack and 1 large pear to P.M. snack

Day 2

Avocado Caprese Salad — Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely

Afternoon Snack (137 calories)

1 ¼ cup low-fat plain kefir

Dinner (530 calories)

1 serving Sheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoes
1 serving Avocado Caprese Salad

Evening Snack (98 calories)

1 serving Lemon-Blueberry Nice Cream

Daily Totals: 1,511 calories, 71g fat, 76g protein, 157g carbohydrate, 31g fiber, 1,744mg sodium

Make it 2,000 Calories: add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 3 energy balls at A.M. snack and add 1 medium apple to P.M. snack

Day 3

a recipe photo of the Braised Black Lentil Bowls served in a bowl and topped with sour cream and chives — Ali Redmond

Breakfast (335 calories)

1 serving Easy Sheet-Pan Eggs with Mushrooms & Spinach
1 large pear

Morning Snack (71 calories)

1 serving Peanut Butter-Oat Energy Balls

Lunch (341 calories)

1 serving Chopped Salad with Chickpeas, Olives & Feta
1 cup blueberries

Afternoon Snack (284 calories)

1 cup low-fat plain Greek yogurt
2 Tbsp. hemp seeds
8 raspberries

Dinner (495 calories)

1 serving Braised Black Lentil & Quinoa Bowls
2 cups mixed greens
1 serving Balsamic Vinaigrette

Daily Totals: 1,525 calories, 66g fat, 76g protein, 166g carbohydrate, 33g fiber, 1,695mg sodium

Make it 2,000 Calories: add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 3 energy balls at A.M. snack plus increase to 3 Tbsp. hemp seeds and 1/4 cup raspberries at P.M. snack