Want more pep in your step?
This high-protein, anti-inflammatory meal plan can help.
Rachel Marek/Ali Redmond
Feeling sluggish?
Photo:Rachel Marek/Ali Redmond
What youre eating and when can certainly play a role.
Youll also find some meal-prep tips and simple recipes to get you going.
If youre looking to get a little more pep in your step, check it out!
Ali Redmond
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.
Each day provides at least 90 grams of protein.
Like protein, fiber is digested slowly and helps provide more stable energy.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Each day provides at least 34 grams of filling fiber.
To provide an array of nutrients, we incorporate principles of theanti-inflammatorydiet.
This 1,800-calorie meal plan has modifications for 1,500 and 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.
Not eating enough calories canzap your energylevels, so its important to listen to your hunger cues.
Frequently Asked Questions
Absolutely!
Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,
We have a lot ofanti-inflammatoryandhigh-proteinrecipes to browse if youd prefer to make a swap.
If its easier to eat the same breakfast or lunch every day, that works.
Each breakfast is around 400 calories, while the lunch options span 384 to 447 calories.
Jacob Fox
We no longer provide modifications for 1,200-calorie days in our meal plans.
The anti-inflammatory diet is similar to the popularMediterraneandiet.
It limits refined grains, fried foods, added sugar and processed meats.
Snack (215 calories)
Lunch (447 calories)
P.M. Make it 2,000 calories:Add 1 medium apple with 1 Tbsp.
natural peanut butter as an evening snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Day 3
P.M. Make it 2,000 calories:Add 1 medium apple to A.M. snack and 1 medium banana to P.M. snack.
Day 5
A.M.
Snack (241 calories)
P.M. Make it 2,000 calories:Add 1 medium orange to breakfast, increase to 4 Tbsp.
sliced almonds at A.M. snack and add 1 medium peach to P.M. snack.
Day 6
Lunch (384 calories)
P.M. Make it 2,000 calories:Add 1 Tbsp.
Day 7
A.M.
Snack (206 calories)
P.M. U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
National Library of Medicine.
National Institute on Aging.Fatigue in Older Adults.
