Anti-Inflammatory Meal Plan for Beginners
Anthocyanins, turmeric, omega-3 fatty acids, reservatrol—these are just some of the nutrients and compounds that come up when talking about the anti-inflammatory diet. Does it sound complicated? Definitely! But, it doesn’t have to be so complex. At its core, the anti-inflammatory diet is a healthy Mediterranean-style diet with a focus on nutrient-dense foods and healthy fats, like salmon, avocado, nuts and olive oil. In this 7-day anti-inflammatory meal plan for beginners, we break down the foods to focus on and include a week of healthy, simple recipes with shorter ingredient lists, so you can realistically make them, even on the busiest of days.
Related: Inflammation-Fighting Foods, Ranked From Worst to Best
If you’re trying to lose weight, reducing inflammation and lowering calories can play a big role. We set this plan at 1,500 calories per day, which is a level where most people will lost weight, plus included modifications for 1,200 and 2,000 calories a day, depending on your calorie needs.
What is the Anti-Inflammatory Diet?
The anti-inflammatory diet focuses on healthy fats, nutrient-dense foods, complex carbohydrates, legumes and plenty of fruits and vegetables. You won’t see processed foods, excess added sugars, refined grains (like white bread and white flour), or red meat more than once or twice a week. The goal of this healthy diet is to reduce chronic inflammation in our body, which is linked to conditions like heart disease, diabetes and even some cancers.
The anti-inflammatory diet is very similar to the Mediterranean diet, another popular and healthy plan. Both diets focus on nutrient-dense foods, healthy fats and plenty of nutritious produce while limiting processed foods, red meat and added sugars. One small difference is the anti-inflammatory plan focuses on including fruits and vegetables specifically shown to reduce inflammation—such as dark leafy greens and blue and red fruits and vegetables, like cherries, pomegranates, berries and beets.
Anti-Inflammatory Foods to Focus On:
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Blueberries, blackberries and raspberries
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Cherries
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Pomegranate
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Beets
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Broccoli
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Cauliflower
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Brussels sprouts
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Dark leafy greens (spinach, kale, chard)
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Nuts and seeds, especially walnuts
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Natural nut butters
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Avocado
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Olives and olive oil
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Fish, especially salmon and tuna
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Legumes (lentils, chickpeas and other beans)
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Whole grains – quinoa, wheat bread, brown rice
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Sweet potato
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Eggs
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Citrus fruits
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Garlic, herbs and spices
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Greek yogurt and kefir
Related: The 10 Best Anti-Inflammatory Foods for Weight Loss
How to Meal-Prep Your Week of Meals:
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Make Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 2 through 5.
Day 1
Breakfast (333 calories)
A.M. Snack (131 calories)
Lunch (422 calories)
P.M. Snack (105 calories)
Dinner (522 calories)
Daily Totals: 1,512 calories, 54 g protein, 147 g carbohydrates, 31 g fiber, 86 g fat, 1,073 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1/2 cup sliced cucumbers for the A.M. snack, substitute Green Salad with Edamame & Beets at lunch and change the P.M. snack to 1 clementine.
To Make it 2,000 Calories: Add 1 medium orange to breakfast, add 1/3 cup dry-roasted unsalted almonds to A.M. snack plus increase to 1/4 cup walnuts and add 1 medium apple to P.M. snack.
Day 2
Breakfast (333 calories)
A.M. Snack (95 calories)
Lunch (393 calories)
P.M. Snack (206 calories)
Dinner (472 calories)
Daily Totals: 1,499 calories, 85 g protein, 168 g carbohydrates, 38 g fiber, 60 g fat, 1,136 mg sodium
To Make it 1,200 Calories: Omit the walnuts at breakfast and switch the P.M. snack to 1 medium orange.
To Make it 2,000 Calories: Add 3 Tbsp. natural peanut butter to A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 3
Breakfast (333 calories)
A.M. Snack (206 calories)
Lunch (393 calories)
P.M. Snack (95 calories)
Dinner (464 calories)
Daily Totals: 1,491 calories, 58 g protein, 160 g carbohydrates, 35 g fiber, 77 g fat, 1,648 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and omit the baguette at dinner.
To Make it 2,000 Calories: Add 1 medium orange to breakfast, 1 large pear to A.M. snack and add 3 Tbsp. natural peanut butter.
Day 4
Breakfast (333 calories)
A.M. Snack (64 calories)
Lunch (393 calories)
P.M. Snack (127 calories)
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1 cup blackberries
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5 dried walnut halves
Dinner (604 calories)
Daily Totals: 1,521 calories, 101 g protein, 141 g carbohydrates, 31 g fiber, 66 g fat, 1,304 mg sodium
To Make it 1,200 Calories: Omit the walnuts at breakfast, reduce to 1/2 cup raspberries at the A.M. snack and switch the P.M. snack to 1/2 cup sliced cucumber.
To Make it 2,000 Calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup dry-roasted unsalted almonds to A.M. snack plus increase to 1/3 cup dried walnuts at the P.M. snack.
Day 5
Breakfast (333 calories)
A.M. Snack (154 calories)
Lunch (393 calories)
P.M. Snack (35 calories)
Dinner (582 calories)
Meal-Prep Tip: Reserve two servings Vegan Mediterranean Lentil Soup to have for lunch on Days 6 & 7.
Daily Totals: 1,497 calories, 59 g protein, 155 g carbohydrates, 40 g fiber, 79 g fat, 1,441 mg sodium
To Make it 1,200 Calories: Switch the A.M. snack to 1 clementine and omit the avocado at dinner.
To Make it 2,000 Calories: Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 large pear plus increase to 25 almonds at the A.M. snack and increase to 1 whole avocado at dinner.
Day 6
Breakfast (333 calories)
A.M. Snack (131 calories)
Lunch (367 calories)
P.M. Snack (206 calories)
Dinner (440 calories)
Daily Totals: 1,478 calories, 72 g protein, 169 g carbohydrates, 33 g fiber, 65 g fat, 1,439 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1/4 cup sliced cucumber and change the P.M. snack to 1 medium orange.
To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to the A.M. snack, add 1 serving Everything Bagel Avocado Toast to lunch and add 1 medium orange to the P.M. snack.
Day 7
Breakfast (333 calories)
A.M. Snack (154 calories)
Lunch (367 calories)
P.M. Snack (62 calories)
Dinner (586 calories)
Daily Totals: 1,502 calories, 54 g protein, 180 g carbohydrates, 44 g fiber, 72 g fat, 1,094 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and omit the avocado at dinner.
To Make it 2,000 Calories: Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 large pear to A.M. snack and increase to 1 whole avocado at dinner.
