Delicious meals tailored to reduce inflammation and promote weight loss!
Healthy eating is not necessarily cut-and dried; perfection is not required to reduce inflammation.
As with all meal plans, this is meant to serve as a framework for a healthy eating plan.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
The anti-inflammatory diet is very similar to the popularMediterranean diet.
It also includes plenty of fish, nuts, seeds and other healthy fats.
Snack (152 calories)
Lunch (463 calories)
P.M. chopped walnuts to A.M. snack, 14 cup unsalted dry-roasted almonds to lunch and 2 Tbsp.
natural peanut butter to P.M. snack.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Snack (206 calories)
Lunch (390 calories)
P.M. natural peanut butter to P.M. snack.
Day 3
Breakfast (290 calories)
P.M. ## Day 4
P.M. ## Day 5
P.M. ## Day 6
A.M.
Snack (142 calories)
P.M. ## Day 7
A.M. natural peanut butter to P.M. snack.
Week 2
Day 8
Breakfast (368 calories)
A.M. natural peanut butter to P.M. snack.
container low-fat plain strained (Greek-style) yogurt with 2 Tbsp.
chopped walnuts to P.M snack.
natural peanut butter to lunch and 1 servingLemon-Blueberry Nice Creamas an evening snack.
Day 12
A.M.
Snack (215 calories)
P.M. ## Day 13
P.M. ## Day 14
P.M. ## Day 17
Lunch (393 calories)
P.M. natural peanut butter to P.M. snack and add 1 servingRaspberry-Kefir Power Smoothieas an evening snack.
Day 19
P.M. chopped walnuts to the yogurt at lunch and 1 servingRaspberry-Kefir Power Smoothieas an evening snack.
Day 20
Lunch (376 calories)
P.M. ## Day 21
Ali Redmond
P.M. ## Day 23
A.M.
Snack (241 calories)
Lunch (374 calories)
P.M. ## Day 24
Breakfast (359 calories)
A.M. natural peanut butter at P.M. snack and add 1 servingLemon-Blueberry Nice Creamas an evening snack.
Caitlin Bensel
Day 26
A.M. ## Day 28
A.M. natural peanut butter to P.M. snack.
Frequently Asked Questions
Absolutely.
We included various meals throughout the month to provide plenty of options.
That said, eating what you love is essential to making healthy eating sustainable for you.
We also included a minimum of 60 grams of protein and 28 grams of fiber daily.
Check out all of ouranti-inflammatoryandno-sugar recipesfor more inspiration.
Brie Passano
Definitely, feel free to choose the same breakfast or lunch option every day if thats preferred.
Calorie levels vary depending on the meal.
Each breakfast is approximately 330 to 400 calories, while lunch varies from about 325 to 475 calories.
Photographer: Robby Lozano, Food Stylist: Nicole Hopper, Prop Stylist: Tucker Vines
If weight loss isnt your goal, you may need to adjust the total calories.
We included modifications for a 2,000-calorie day that may help.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Anti-Inflammatory Foods to Focus On
What Is the Anti-Inflammatory Diet?
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.
Phillips CL, Grayson BE.The immune remodel: Weight loss-mediated inflammatory changes to obesity.Exp Biol Med (Maywood).
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell
American Heart Association.Why you should pay attention to inflammation.
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Stacy k. Allen, Props: Julia Bayless, Food Stylist: Ana Kelley
Photographer: Grant Webster, Food Stylist: Addelyn Evans, Prop Stylist: Gabe Greco
Kelsey Hansen
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall
Greg DuPree
Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
Jason Donnelly
Ali Redmond
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco
Will Dickey
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,
