Reduce inflammation with this spring-inspired meal plan featuring high-protein, anti-inflammatory dishes.

Recipe photos: Ali Redmond and Jen Causey.

Pairing protein with fiber promotes satiety, helping to keep you full for longer.

a collage featuring the Roasted Root Veggies & Greens over Spiced Lentils and the Fish Taco Bowls with Green Cabbage Slaw

Photo:Recipe photos: Ali Redmond and Jen Causey. EatingWell design.

unsalted pepitas

Afternoon Snack (212 Calories)

  12 cup blueberries

  1 oz.

To make it 2,000 calories: Add 1 medium apple and 1 Tbsp.

almond butter as an evening snack.

Anti-Inflammatory Breakfast Bowl image

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

To make it 2,000 calories: Add 12 cup blueberries and 1 oz.

unsalted dry-roasted almonds as an evening snack.

To make it 2,000 calories: Add 1 oz.

an image of the Sesame-Crusted Tuna Rice Bowls

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley

walnuts to afternoon snack.

To make it 2,000 calories: Add 1 cup nonfat plain Greek yogurt to morning snack.

To make it 2,000 calories: Add 1 cup nonfat plain Greek yogurt to afternoon snack.

an overhead image of the Creamy Spinach and Artichoke Chicken Skillet

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless

Prep Ahead Tips

  PrepareStrawberry Chia Puddingto have for breakfast on Days 2 through 5.

MakeGreen Goddess Farro Bowlto have for lunch on Days 2 through 5.

PrepareTrail Mix Energy Bitesto have as a morning snack on Days 3, 5 and 7.

Garlic-Anchovy Pasta with Broccolini

Jacob Fox

MakeGarlic Hummusto have as an afternoon snack on Days 2, 4 and 6.

We no longer provide modifications for 1,200-calorie days in our meal plans.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.

A bowl of Roasted Root Veggies & Greens over Spiced Lentils

Ali Redmond

While we previously included meal plans and modifications for 1,200 calories, we no longer do.

2024;13(6):636. doi:10.3390/antiox13060636

National Institutes of Health.

Fact Sheet for Health Professionals.Omega-3 Fatty Acids.

Quinoa with Peas & Lemon

Ted & Chelsea Cavanaugh

Scheiber A, Mank V.Anti-Inflammatory Diets.

In: StatPearls.StatPearls Publishing; 2025

Wild Rice Risotto with Shrimp & Spring Vegetables

Dera Burreson

a recipe photo of the Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette and the Crispy Salmon Rice Bowl

Foods from the 7-Day High-Protein Anti-Inflammatory Meal Plan

Images of Grilled Flank Steak with Tomato Salad, Bibimbap-Inspired Veggie Bowls and Lemon-Blueberry Smoothie

a collage featuring recipes in the 7-Day Anti-Inflammatory Meal Plan for Healthy Blood Pressure, Created by a Dietitian

a collage featuring the recipes featured in the 7-Day No-Sugar Anti-Inflammatory Meal Plan for High Cholesterol

Overhead photo of One-Pot Lentil & Vegetable Soup with Parmesan in a pot with two bowls

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a side by side of EatingWell’s recipes in the meal plan

a collage featuring some of the recipes in the 7-Day No-Sugar Anti-inflammatory Meal Plan for Metabolic Syndrome

meal plan

a recipe photo of the Overnight Steel-Cut Oats served in jars

a collage featuring recipes part of the 7-Day Gut-Healthy Anti-Inflammatory Meal Plan

7-Day-Anti-Inflammatory-Meal-Plan-for-Weight-Loss.jpg

a collage featuring some of the recipe photos in the meal plan

a recipe photo of the Whipped Cottage Cheese

Chopped Salad with Chickpeas, Olives & Feta