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

If you want to follow an anti-inflammatory diet but don't know where to start, this meal plan is for you. With delicious and easy recipes and three different calorie levels to choose from, you can adjust it to your personal needs and preferences.

Growing research has linked long-term, chronic inflammation to numerous health conditions, including diabetes, heart disease and arthritis. While genetics plays a role in many of these conditions, increasing foods shown to reduce inflammation and living a healthy lifestyle—like not smoking, getting plenty of quality sleep, reducing stress and exercising regularly—all play a role in reducing inflammation.

The anti-inflammatory diet emphasizes large amounts of antioxidant-rich produce, like berries and dark leafy greens, plus a relatively high intake of healthy fats and seafood, such as salmon and nuts—all of which may be helpful in removing inflammatory triggers.

Why This Meal Plan Is Great for You

In this 30-day meal plan, we map out a month of delicious meals and snacks with natural anti-inflammatory foods to help your body. We capped the calories at 1,500 calories a day, a level at which most people will lose weight, about 1 to 2 pounds per week. If 1,500 calories leave you feeling hungry, try increasing to the 2,000-calorie modification. If you are aiming to gain weight and find the 2,000-calorie modification insufficient, try increasing your intake of the healthy foods in the meal plan until you find a balance that allows for steady progress toward your goals.

This 1,500-calorie meal plan has modifications for 2,000 calories to support those with different calorie 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.

Week 1

How to Meal-Prep Your Week of Meals:

1. Prepare Chopped Veggie Grain Bowls with Turmeric Dressing to have for lunch on Days 2 through 5.

Day 1

Breakfast (310 calories)

• 1 serving Raspberry-Kefir Power Smoothie
• 1 medium orange

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (360 calories)

• 1 serving White Bean & Veggie Salad

P.M. Snack (194 calories)

• 1 plum
• ¼ cup walnuts

Dinner (422 calories)

• 1 serving Sheet-Pan Roasted Salmon & Vegetables

Daily Totals: 1,493 calories, 64 g protein, 135 g carbohydrates, 37 g fiber, 85 g fat, 989 mg sodium

To Make It 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 serving Everything Bagel Avocado Toast to lunch.

Day 2

Breakfast (310 calories)

• 1 serving Raspberry-Kefir Power Smoothie
• 1 medium orange

A.M. Snack (164 calories)

• ¼ cup walnuts

Lunch (437 calories)

• 1 serving Chopped Veggie Grain Bowls with Turmeric Dressing
• 1 large pear

P.M. Snack (95 calories)

• 1 medium apple

Dinner (519 calories)

• 1 serving Chicken Quinoa Bowl with Olives & Cucumber

Daily Totals: 1,524 calories, 60 g protein, 199 g carbohydrates, 39 g fiber, 59 g fat, 910 mg sodium

To Make It 2,000 Calories: Add 1 large pear and increase to ⅓ cup walnuts at A.M. snack and add 3 Tbsp. natural peanut butter to P.M. snack.

Day 3

Breakfast (361 calories)

• 1 serving Egg Salad Avocado Toast
• 1 large pear

A.M. Snack (140 calories)

• ¾ cup low-fat plain Greek yogurt
• ¼ cup raspberries

Lunch (400 calories)

• 1 serving Chopped Veggie Grain Bowls with Turmeric Dressing
• 1 medium apple

P.M. Snack (164 calories)

• ¼ cup walnuts

Dinner (428 calories)

• 1 serving Kale & Avocado Salad with Blueberries & Edamame
• 1-ounce slice whole-wheat baguette

Daily Totals: 1,493 calories, 58 g protein, 172 g carbohydrates, 39 g fiber, 71 g fat, 1,410 mg sodium

To Make It 2,000 Calories: Add 3 Tbsp. slivered almonds to A.M. snack, add 1 large pear and increase to 20 walnut halves at P.M. snack, plus add 1 serving Everything Bagel Avocado Toast to dinner.

Day 4

Breakfast (361 calories)

• 1 serving Egg Salad Avocado Toast
• 1 large pear

A.M. Snack (30 calories)

• 1 plum

Lunch (400 calories)

• 1 serving Chopped Veggie Grain Bowls with Turmeric Dressing
• 1 medium apple

P.M. Snack (164 calories)

• ¼ cup walnuts

Dinner (523 calories)

• 1 serving Skillet Lemon Chicken & Potatoes with Kale
• 2 cups mixed greens
• 1 serving Citrus Vinaigrette

Daily Totals: 1.479 calories, 54 g protein, 166 g carbohydrates, 35 g fiber, 72 g fat, 1,126 mg sodium

To Make It 2,000 Calories: Add 25 unsalted dry-roasted almonds to A.M. snack and add 1 avocado, sliced, to dinner.

Day 5

Breakfast (361 calories)

• 1 serving Egg Salad Avocado Toast
• 1 large pear

A.M. Snack (140 calories)

• ¾ cup low-fat plain Greek yogurt
• ¼ cup blackberries

Lunch (400 calories)

• 1 serving Chopped Veggie Grain Bowls with Turmeric Dressing
• 1 medium apple

P.M. Snack (164 calories)

• ¼ cup walnuts

Dinner (415 calories)

• 1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil

Daily Totals: 1,480 calories, 57 g protein, 183 g carbohydrate, 45 g fiber, 65 g fat, 1,181 mg sodium

To Make It 2,000 Calories: Add 3 Tbsp. slivered almonds to A.M. snack, add 1 large pear and increase to 20 walnut halves at P.M. snack, and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 6

Breakfast (310 calories)

• 1 serving Raspberry-Kefir Power Smoothie
• 1 medium orange

A.M. Snack (140 calories)

• ¾ cup low-fat plain Greek yogurt
• ¼ cup raspberries

Lunch (417 calories)

• 1 serving Salmon Salad-Stuffed Avocado
• 1 medium apple

P.M. Snack (139 calories)

• 18 unsalted dry-roasted almonds

Dinner (471 calories)

• 1 serving Vegan Coconut Chickpea Curry

Daily Totals: 1,477 calories, 65 g protein, 174 g carbohydrates, 38 g fiber, 63 g fat, 1,159 mg sodium

To Make It 2,000 Calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 3 Tbsp. slivered almonds to A.M. snack and add 1 medium apple and increase to 30 almonds at P.M. snack.

Day 7

Breakfast (310 calories)

• 1 serving Raspberry-Kefir Power Smoothie
• 1 medium orange

A.M. Snack (206 calories)

• 1/4 cup unsalted dry-roasted almonds

Lunch (417 calories)

• 1 serving Salmon Salad-Stuffed Avocado
• 1 medium apple

P.M. Snack (130 calories)

• 1 large pear

Dinner (429 calories)

• 1 serving Charred Shrimp, Pesto & Quinoa Bowls

Daily Totals: 1,494 calories, 71 g protein, 164 g carbohydrates, 41 g fiber, 70 g fat, 1,098 mg sodium

To Make It 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add ¼ cup walnuts to P.M. snack.

Week 2

How to Meal-Prep Your Week of Meals:

1. Make 3 servings Blueberry Almond Chia Pudding to have for breakfast on Days 9 through 11.
2. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 9 through 12.

Day 8

Breakfast (296 calories)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (325 calories)

• 1 serving Green Salad with Edamame & Beets

P.M. Snack (131 calories)

• 1 large pear

Dinner (447 calories)

• 1 serving Roasted Salmon with Smoky Chickpeas & Greens

Daily Totals: 1,503 calories, 82 g protein, 136 g carbohydrates, 38 g fiber, 70 g fat, 1,742 mg sodium

To Make It 2,000 Calories: Add 1 serving Everything Bagel Avocado Toast and 1 plum to lunch and add ⅓ cup unsalted dry-roasted almonds to P.M. snack.

Day 9

Breakfast (360 calories)

• 1 serving Blueberry Almond Chia Pudding
• 10 walnut halves

A.M. Snack (95 calories)

• 1 medium apple

Lunch (393 calories)

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

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (434 calories)

• 1 serving Basil Pesto Pasta with Grilled Vegetables

Daily Totals: 1,488 calories, 58 g protein, 134 g carbohydrates, 33 g fiber, 87 g fat, 1,072 mg sodium

To Make It 2,000 Calories: Add 3 Tbsp. natural peanut butter to A.M. snack, add 1 medium orange to lunch and add 1 large pear to P.M. snack.

Day 10

Breakfast (360 calories)

• 1 serving Blueberry Almond Chia Pudding
• 10 walnut halves

A.M. Snack (140 calories)

• ¾ cup low-fat plain Greek yogurt
• ¼ cup raspberries

Lunch (393 calories)

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

P.M. Snack (131 calories)

• 1 large pear

Dinner (492 calories)

• 1 serving Celeriac & Walnut Tacos
• 1 serving Jason Mraz's Guacamole

Daily Totals: 1,515 calories, 65 g protein, 155 g carbohydrates, 41 g fiber, 78 g fat, 1,198 mg sodium

To Make It 2,000 Calories: Add 3 Tbsp. chopped walnuts to A.M. snack, add 1 medium orange to lunch and add ⅓ cup unsalted dry-roasted almonds to P.M. snack.

Day 11

Breakfast (360 calories)

• 1 serving Blueberry Almond Chia Pudding
• 10 walnut halves

A.M. Snack (131 calories)

• 1 large pear

Lunch (393 calories)

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

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (402 calories)

• 1 serving Chicken with Spinach & Tomato Orzo Salad

Daily Totals: 1,492 calories, 79 g protein, 136 g carbohydrates, 35 g fiber, 75 g fat, 1,173 mg sodium

To Make It 2,000 Calories: Add ⅓ cup walnuts to A.M. snack, add 1 medium apple to P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 12

Breakfast (290 calories)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana

A.M. Snack (131 calories)

• 1 large pear

Lunch (393 calories)

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

P.M. Snack (225 calories)

• 1 medium apple
• 10 walnut halves

Dinner (466 calories)

• 1 serving Quinoa Power Salad

Daily Totals: 1,505 calories, 72 g protein, 175 g carbohydrates, 31 g fiber, 59 g fat, 1,416 mg sodium

To Make It 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana at breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.

Day 13

Breakfast (290 calories)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana

A.M. Snack (166 calories)

• 1 cup low-fat plain Greek yogurt

Lunch (360 calories)

• 1 serving White Bean & Veggie Salad

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (481 calories)

• 1 serving Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing

Daily Totals: 1,503 calories, 70 g protein, 134 g carbohydrates, 32 g fiber, 83 g fat, 894 mg sodium

To Make It 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana at breakfast and add ¼ cup walnuts to A.M. snack.

Day 14

Breakfast (296 calories)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (186 calories)

• 1 cup low-fat plain Greek yogurt
• ⅓ cup blueberries

Lunch (360 calories)

• 1 serving White Bean & Veggie Salad

P.M. Snack (216 calories)

• ⅓ cup walnuts

Dinner (421 calories)

• 1 serving Spicy Shrimp Tacos

Daily Totals: 1,478 calories, 76 g protein, 105 g carbohydrates, 32 g fiber, 90 g fat, 1,677 mg sodium

To Make It 2,000 Calories: Add ⅓ cup unsalted dry-roasted almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Week 3

How to Meal-Prep Your Week of Meals:

1. Prepare Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 16 through 19.
2. Make Cinnamon-Roll Overnight Oats to have for breakfast on Days 16 through 20.

Day 15

Breakfast (290 calories)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana

A.M. Snack (131 calories)

• 1 large pear

Lunch (387 calories)

• 1 serving Green Salad with Edamame & Beets
• 1 medium orange

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (473 calories)

• 1 serving Walnut-Rosemary Crusted Salmon
• 1 serving Panzanella with Tomatoes & Grilled Corn

Daily Totals: 1,488 calories, 66 g protein, 157 g carbohydrates, 35 g fiber, 71 g fat, 1,370 mg sodium

To Make It 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana and add ⅓ cup walnuts to A.M. snack.

Day 16

Breakfast (291 calories)

• 1 serving Cinnamon-Roll Overnight Oats
• 1 medium apple

A.M. Snack (164 calories)

• ¼ cup walnuts

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (187 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup blueberries

Dinner (498 calories)

• 1 serving Chicken, Quinoa & Sweet Potato Casserole
• 2 cups mixed greens
• 1 serving Citrus Vinaigrette

Meal-Prep Tip: Reserve leftover Chicken, Quinoa & Sweet Potato Casserole to have for dinner tomorrow.

Daily Totals: 1,476 calories, 69 g protein, 151 g carbohydrates, 32 g fiber, 70 g fat, 1,385 mg sodium

To Make It 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 3 Tbsp. slivered almonds to P.M. snack and add ½ avocado, sliced, to dinner.

Day 17

Breakfast (291 calories)

• 1 serving Cinnamon-Roll Overnight Oats
• 1 medium apple

A.M. Snack (187 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup blueberries

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (498 calories)

• 1 serving Chicken, Quinoa & Sweet Potato Casserole
• 2 cups mixed greens
• 1 serving Citrus Vinaigrette

Daily Totals: 1,519 calories, 73 g protein, 155 g carbohydrates, 35 g fiber, 72 g fat, 1,385 mg sodium

To Make It 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 2 Tbsp. slivered almonds to P.M. snack and add ½ avocado, sliced, to dinner.

Day 18

Breakfast (291 calories)

• 1 serving Cinnamon-Roll Overnight Oats
• 1 medium apple

A.M. Snack (131 calories)

• 1 large pear

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (164 calories)

• ¼ cup walnuts

Dinner (599 calories)

• 1 serving Chicken & Broccoli Curry with Turmeric Brown Rice

Daily Totals: 1,521 calories, 52 g protein, 208 g carbohydrates, 38 g fiber, 61 g fat, 1,483 mg sodium

To Make It 2,000 Calories: Add ⅓ cup unsalted dry-roasted almonds to A.M. snack, 1 medium orange to lunch and 1 large pear to P.M. snack.

Day 19

Breakfast (291 calories)

• 1 serving Cinnamon-Roll Overnight Oats
• 1 medium apple

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (164 calories)

• ¼ cup walnuts

Dinner (402 calories)

• 1 serving Herby Cod with Roasted Tomatoes
• 1 serving Guacamole Chopped Salad

Daily Totals: 1,498 calories, 54 g protein, 145 g carbohydrates, 41 g fiber, 84 g fat, 1,407 mg sodium

To Make It 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 1 large apple to lunch and add 1 large pear to P.M. snack.

Day 20

Breakfast (291 calories)

• 1 serving Cinnamon-Roll Overnight Oats
• 1 medium apple

A.M. Snack (228 calories)

• 1¼ cups low-fat plain Greek yogurt
• ¼ cup blueberries

Lunch (351 calories)

• 1 serving Avocado Egg Salad Sandwiches

P.M. Snack (131 calories)

• 1 large pear

Dinner (504 calories)

• 1 serving Greek Salad with Edamame
• ½ avocado, sliced

Daily Totals: 1,505 calories, 71 g protein, 170 g carbohydrates, 40 g fiber, 67 g fat, 1,554 mg sodium

To Make It 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 1 clementine to lunch and ⅓ cup walnuts to P.M. snack.

Day 21

Breakfast (290 calories)

• 1 serving Sprouted-Grain Toast with Peanut Butter & Banana

A.M. Snack (262 calories)

• 1 large pear
• 10 walnut halves

Lunch (351 calories)

• 1 serving Avocado Egg Salad Sandwiches

P.M. Snack (95 calories)

• 1 medium apple

Dinner (482)

• 1 serving Honey Walnut Shrimp
• ½ cup cooked brown rice

Daily Totals: 1,479 calories, 58 g protein, 178 g carbohydrates, 30 g fiber, 66 g fat, 972 mg sodium

To Make It 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana at breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make 3 servings Blueberry Almond Chia Pudding to have for breakfast on Days 23 through 25.
2. Prepare Vegan Superfood Grain Bowls to have for lunch on Days 23 through 26.

Day 22

Breakfast (296 calories)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (182 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup raspberries

Lunch (387 calories)

• 1 serving Green Salad with Edamame & Beets
• 1 medium orange

P.M. Snack (139 calories)

• 18 unsalted dry-roasted almonds

Dinner (480 calories)

• 1 serving Mushroom Shawarma with Yogurt-Tahini Sauce
• 1 serving Cucumber & Avocado Salad

Daily Totals: 1,483 calories, 78 g protein, 118 g carbohydrates, 35 g fiber, 82 g fat, 1,993 mg sodium

To Make It 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and increase to ⅓ cup almonds plus add 1 large pear to P.M. snack.

Day 23

Breakfast (339 calories)

• 1 serving Blueberry Almond Chia Pudding
• 1 cup low-fat plain kefir

A.M. Snack (260 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup raspberries
• 2 Tbsp. slivered almonds

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (95 calories)

• 1 medium apple

Dinner (434 calories)

• 1 serving Basil Pesto Pasta with Grilled Vegetables

Daily Totals: 1,508 calories, 70 g protein, 163 g carbohydrates, 39 g fiber, 72 g fat, 822 mg sodium

To Make It 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.

Day 24

Breakfast (339 calories)

• 1 serving Blueberry Almond Chia Pudding
• 1 cup low-fat plain kefir

A.M. Snack (62 calories)

• 1 medium orange

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (519 calories)

• 1 serving Chicken Quinoa Bowl with Olives & Cucumber

Daily Totals: 1,506 calories, 75 g protein, 139 g carbohydrates, 34 g fiber, 77 g fat, 1,071 mg sodium

To Make It 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 16 walnut halves to A.M. snack.

Day 25

Breakfast (339 calories)

• 1 serving Blueberry Almond Chia Pudding
• 1 cup low-fat plain kefir

A.M. Snack (95 calories)

• 1 medium apple

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (131 calories)

• 1 large pear

Dinner (555 Calories)

• 1 serving Ginger-Tahini Oven-Baked Salmon & Vegetables

Daily Totals: 1,500 calories, 71 g protein, 183 g carbohydrates, 43 g fiber, 62 g fat, 1,109 mg sodium

To Make It 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.

Day 26

Breakfast (310 calories)

• 1 serving Raspberry-Kefir Power Smoothie
• 1 medium orange

A.M. Snack (164 calories)

• ¼ cup walnuts

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (131 calories)

• 1 large pear

Dinner (495 calories)

• 1 serving Peanut Zucchini Noodle Salad with Chicken
• 2 cups mixed greens
• 1 serving Citrus Vinaigrette

Daily Totals: 1,481 calories, 58 g protein, 161 g carbohydrates, 40 g fiber, 75 g fat, 1,198 mg sodium

To Make It 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 27

Breakfast (310 calories)

• 1 serving Raspberry-Kefir Power Smoothie
• 1 medium orange

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (323 calories)

• 1 serving Salmon-Stuffed Avocados
• 1 plum

P.M. Snack (221 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup raspberries
• 1 Tbsp. slivered almonds

Dinner (429 calories)

• 1 serving Charred Shrimp & Pesto Quinoa Bowls

Daily Totals: 1,490 calories, 95 g protein, 125 g carbohydrates, 33 g fiber, 75 g fat, 1,123 mg sodium

To Make It 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast plus increase to ⅓ cup almonds and add 1 large pear to A.M. snack.

Day 28

Breakfast (296 calories)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (323 calories)

• 1 serving Salmon-Stuffed Avocados
• 1 plum

P.M. Snack (236 calories)

• 1 large pear
• 8 walnut halves

Dinner (414 calories)

• 1 serving Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts
• 1 serving Everything Bagel Avocado Toast

Meal-Prep Tip: Reserve 2 servings Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts to have for lunch on Days 29 and 30.

Daily Totals: 1,475 calories, 74 g protein, 119 g carbohydrates, 36 g fiber, 86 g fat, 1,427 mg sodium

To Make It 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 1 medium apple to A.M. snack and increase to ⅓ cup walnuts at P.M. snack.

Week 5

Day 29

Breakfast (310 calories)

• 1 serving Raspberry-Kefir Power Smoothie
• 1 medium orange

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (373 calories)

• 1 serving Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts
• 1 large pear

P.M. Snack (221 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup raspberries
• 1 Tbsp. slivered almonds

Dinner (402 calories)

• 1 serving Herby Cod with Roasted Tomatoes
• 1 serving Guacamole Chopped Salad

Daily Totals: 1,512 calories, 84 g protein, 150 g carbohydrates, 39 g fiber, 73 g fat, 1,146 mg sodium

To Make It 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add 1 large pear to A.M. snack and increase to 3 Tbsp. slivered almonds at P.M. snack.

Day 30

Breakfast (310 calories)

• 1 serving Raspberry-Kefir Power Smoothie
• 1 medium orange

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (373)

• 1 serving Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts
• 1 large pear

P.M. Snack (95 calories)

• 1 medium apple

Dinner (504 calories)

• 1 serving Greek Salad with Edamame
• ½ avocado, sliced

Daily Totals: 1,488 calories, 54 g protein, 169 g carbohydrates, 45 g fiber, 76 g fat, 949 mg sodium

To Make It 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.

Anti-Inflammatory Foods to Focus On

• Fruits: While all fruit is good, be sure to eat plenty of fruits rich in anthocyanins, which are found in dark blue, purple and red produce, like cherries, berries, plums and pomegranates. Fiber-rich fruits, like pears and apples, are great as well!
• Vegetables: The more vegetables the better! Give special attention to dark leafy greens, like spinach and kale, which are particularly rich in nutrients, such as vitamins C and K.
• Whole Grains: Packed with fiber, whole grains like oatmeal, quinoa, whole-wheat pasta and whole-grain bread are included in the anti-inflammatory diet.
• Nuts, Seeds and Healthy Fats: Natural peanut butter and other nut butters, nuts, olive oil, avocado and seeds—including chia and flaxseeds—are staples in this healthy eating plan.
• Fish: Fish, especially salmon, are rich in omega-3 fats, which make them an ideal anti-inflammatory food to focus on.
• Legumes: Legumes, like beans and lentils, are high in fiber and protein, so they help keep you full plus regulate your digestive system.