7-Day High-Protein Anti-Inflammatory Meal Plan, Created by a Dietitian

We've put together this seven-day high-protein, anti-inflammatory meal plan to make weight loss easier for you—if that's something you desire. It maps out a week of meals and snacks aiming to reduce inflammation while providing plenty of protein. Chronic inflammation can lead to the development of serious conditions like type 2 diabetes, heart disease and even some cancers. While most people reach the recommended daily protein goal of between 46 and 56 grams, depending on age and sex, we know that there are benefits associated with increased protein intake. The benefits of a high-protein diet include reduced body weight and sustained weight loss, increased satiety and decreased body fat, especially when coupled with fiber. This meal plan is designed to keep hunger and inflammation at bay. Let's get started.

Day 1

Breakfast (401 calories)

• 1 serving Avocado & Kale Omelet
• 1 medium orange

Morning Snack (131 calories)

• 1 large pear

Lunch (430 calories)

• 1 serving Mason Jar Power Salad with Chickpeas & Tuna

Afternoon Snack (156 calories)

• ¾ cup low-fat plain Greek yogurt
• ½ cup raspberries

Dinner (400 calories)

• 1 serving Rosemary Roasted Salmon with Asparagus & Potatoes

Daily Totals: 1,518 calories, 71g fat, 94g protein, 137g carbohydrate, 32g fiber, 1,714mg sodium

To make it 2,000 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1/4 cup chopped walnuts to P.M. snack.

Day 2

Breakfast (410 calories)

• 1 serving Anti-Inflammatory Cherry-Spinach Smoothie

Morning Snack (181 calories)

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

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad

Afternoon Snack (100 calories)

• ½ cup edamame, in pods

Dinner (454 calories)

• 1 serving Baked Kale Salad with Crispy Quinoa

Daily Totals: 1,519 calories, 75g fat, 88g protein, 134g carbohydrate, 30g fiber, 1,432mg sodium

To make it 2,000 calories: Add 1/4 cup chopped walnuts to A.M. snack, add 1 medium apple to lunch and increase to 1 1/2 cups edamame, in pods, at P.M. snack.

Day 3

Breakfast (410 calories)

• 1 serving Anti-Inflammatory Cherry-Spinach Smoothie

Morning Snack (110 calories)

• 1 cup low-fat plain kefir

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad

Afternoon Snack (112 calories)

• 1 large hard-boiled egg
• ⅔ cup blackberries

Dinner (514 calories)

• 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto

Daily Totals: 1,520 calories, 78g fat, 92g protein, 126g carbohydrate, 28g fiber, 1,576mg sodium

To make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1 clementine to lunch.

Day 4

Breakfast (341 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup sliced almonds
• ½ cup blueberries

Morning Snack (131 calories)

• 1 large pear

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad

Afternoon Snack (216 calories)

• 20 unsalted dry-roasted almonds
• 1 cup blackberries

Dinner (442 calories)

• 1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw

Daily Totals: 1,504 calories, 82g fat, 90g protein, 115g carbohydrate, 31g fiber, 1,003mg sodium

To make it 2,000 calories: Add 1 1/2 cups edamame, in pods, to A.M. snack, add 1 medium apple to lunch and increase to 1/3 cup almonds at P.M. snack.

Day 5

Breakfast (410 calories)

• 1 serving Anti-Inflammatory Cherry-Spinach Smoothie

Morning Snack (87 calories)

• ½ cup low-fat plain Greek yogurt
• ½ cup raspberries

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad

Afternoon Snack (154 calories)

• 20 unsalted dry-roasted almonds

Dinner (463 calories)

• 1 serving California Turkey Burgers & Baked Sweet Potato Fries

Daily Totals: 1,488 calories, 82g fat, 90g protein, 113g carbohydrate, 30g fiber, 1,442mg sodium

To make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, increase to 1/3 cup almonds at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 6

Breakfast (341 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup sliced almonds
• ½ cup blueberries

Morning Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Lunch (374 calories)

• 1 serving White Bean & Avocado Toast
• 1 cup low-fat plain kefir
• 1 clementine

Afternoon Snack (170 calories)

• 22 unsalted dry-roasted almonds

Dinner (431 calories)

• 1 serving Green Goddess Farro Bowl

Daily Totals: 1,515 calories, 73g fat, 86g protein, 146g carbohydrate, 31g fiber, 1,492mg sodium

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and increase to 3 Tbsp. peanut butter at A.M. snack.

Day 7

Breakfast (401 calories)

• 1 serving Avocado & Kale Omelet
• 1 medium orange

Morning Snack (181 calories)

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

Lunch (374 calories)

• 1 serving White Bean & Avocado Toast
• 1 cup low-fat plain kefir
• 1 clementine

Afternoon Snack (100 calories)

• ½ cup edamame, in pods

Dinner (432 calories)

• 1 serving Cajun-Spiced Tofu Tostadas with Beet Crema

Daily Totals: 1,488 calories, 72g fat, 85g protein, 142g carbohydrate, 36g fiber, 1,665mg sodium

To make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, plus add 1 medium apple and increase to 1 1/2 cup edamame, in pods, at P.M. snack.

Health Benefits of an Anti-Inflammatory Diet

The anti-inflammatory diet emphasizes foods thought to quell chronic inflammation—and as a result, reduce disease risk. The Mediterranean diet, DASH diet and MIND diet are all types of anti-inflammatory diets. These diets incorporate plenty of fruits and vegetables, healthy fats, whole grains and lean proteins while limiting processed foods and added sugars. Aim to include plenty of nuts and seeds, avocado, olive oil and plenty of fatty fish, like salmon and tuna, as well as berries, cherries and dark leafy greens.

Dig Deeper

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