7-day no-sugar high-protein anti-inflammatory meal plan, created by a dietitian

In this 7-day no-sugar meal plan, you’ll find high-protein anti-inflammatory meals and snacks that can help you meet your goals deliciously.

About This Plan

• This 7-day plan is set at 1,500 calories with modifications for 2,000 calories.
• Each day provides at least 76 grams of protein and 28 grams of fiber to promote satiety.
• This plan prioritizes anti-inflammatory foods with no added sugar for better health.

In this 7-day plan, we map out a week of delicious anti-inflammatory meals and snacks. While we load up on inflammation-busting foods, like antioxidant-rich fruits and vegetables, salmon, avocado, whole grains, nuts and seeds, you won’t find any pro-inflammatory added sugars. Though we skip added sugars, we do include natural sugars found in fruit, vegetables and unsweetened dairy, like yogurt and kefir. We also pump up the protein to improve satiety and avoid those afternoon energy-slump sugar cravings. Because losing weight for people who are overweight can help reduce inflammation, we set this plan at 1,500 calories a day, which will promote a healthy weight loss for many people.

Day 1

Daily Totals: 1,523 calories, 79g fat, 93g protein, 125g carbohydrate, 29g fiber, 1,460mg sodium

Breakfast (318 calories)

Lunch (414 calories)

• Serve with 1 medium orange

Dinner (470 calories)

• Serve with 1 serving Grilled Caesar Salad

Snacks

• ½ cup low-fat plain strained (Greek-style) yogurt and ½ cup raspberries (115 calories)
• ¼ cup dry-roasted unsalted almonds (206 calories)

Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1/4 cup chopped walnuts to A.M. snack and 1 large pear to P.M. snack

Day 2

Daily Totals: 1,513 calories, 71g fat, 76g protein, 157g carbohydrate, 31g fiber, 1,744mg sodium

Breakfast (335 calories)

• Serve with 1 large pear

Lunch (341 calories)

• Serve with 1 cup blueberries

Dinner (530 calories)

• Serve with 1 serving Avocado Caprese Salad

Snacks

• 1 serving Peanut Butter-Oat Energy Balls (71 calories)
• 1 ¼ cup low-fat plain kefir (137 calories)

Make it 2,000 Calories: add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 3 energy balls at A.M. snack and add 1 medium apple to P.M. snack

Meal-Prep Tips

• Make Chopped Salad with Chickpeas, Olives & Feta to have for lunch on days 2 to 4.
• Cook Easy Sheet-Pan Eggs with Mushrooms & Spinach to have for breakfast on days 2, 3 & 5.
• Make Lemon-Blueberry Nice Cream to have as dessert throughout the week.

Day 3

Daily Totals: 1,528 calories, 66g fat, 76g protein, 166g carbohydrate, 33g fiber, 1,695mg sodium

Breakfast (335 calories)

• 1 serving Easy Sheet-Pan Eggs with Mushrooms & Spinach
• Serve with 1 large pear

Lunch (341 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• Serve with 1 cup blueberries

Dinner (495 calories)

• Serve with 2 cups mixed greens
• 1 serving Balsamic Vinaigrette

Snacks

• 1 cup low-fat plain strained (Greek-style) yogurt, 2 Tbsp. hemp seeds and 8 raspberries (284 calories)

Make it 2,000 Calories: add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 3 energy balls at A.M. snack plus increase to 3 Tbsp. hemp seeds and 1/4 cup raspberries at P.M. snack

Meal-Prep Tips

• Prepare Peanut Butter-Oat Energy Balls to have as snacks throughout the week.

Day 4

Daily Totals: 1,523 calories, 62g fat, 82g protein, 172g carbohydrate, 30g fiber, 1,872mg sodium

Breakfast (318 calories)

• Strawberry-Banana Green Smoothie

Lunch (341 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• Serve with 1 cup blueberries

Dinner (438 calories)

• Serve with 1 serving Cabbage Salad with Lemon-Garlic Vinaigrette

Snacks

• 1 cup low-fat plain strained (Greek-style) yogurt and ¼ cup blackberries (181 calories)
• 2 servings Peanut Butter-Oat Energy Balls (146 calories)
• 1 serving Lemon-Blueberry Nice Cream  (99 calories)

Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1/4 cup dry-roasted unsalted almonds to A.M. snack and 1 medium apple to P.M. snack

Meal-Prep Tips

• Reserve three servings Pesto Chicken Quinoa Bowls to have for lunch on days 5-7

Day 5

Daily Totals: 1,519 calories, 68g fat, 86g protein, 153g carbohydrate, 28g fiber, 1,923mg sodium

Breakfast (335 calories)

• 1 serving Easy Sheet-Pan Eggs with Mushrooms & Spinach
• Serve with 1 large pear

Lunch (357 calories)

• 1 serving Pesto Chicken Quinoa Bowls
• Serve with 1 plum

Dinner (529 calories)

Snacks

• 2 servings Peanut Butter-Oat Energy Balls (146 calories)
• 1 cup cherries and ½ cup low-fat plain kefir (152 calories)

Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1/4 cup dry-roasted unsalted almonds to P.M. snack and 1 serving Lemon-Blueberry Nice Cream to evening snack

Day 6

Daily Totals: 1,531 calories, 72g fat, 84g protein, 154g carbohydrate, 31g fiber, 1,693mg sodium

Breakfast (318 calories)

• Strawberry-Banana Green Smoothie

Lunch (357 calories)

• 1 serving Pesto Chicken Quinoa Bowls
• Serve with 1 plum

Dinner (358 calories)

• Serve with 1 serving Cauliflower Rice Pilaf

Snacks

• ¾ cup blackberries and ¼ cup dry-roasted unsalted almonds (253 calories)
• 2 servings Peanut Butter-Oat Energy Balls (146 calories)
• 1 serving Lemon-Blueberry Nice Cream (99 calories)

Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 3 energy balls at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner

Day 7

Daily Totals: 1,482 calories, 57g fat, 78g protein, 172g carbohydrate, 34g fiber, 1,417mg sodium

Breakfast (318 calories)

• Strawberry-Banana Green Smoothie

Lunch (357 calories)

• 1 serving Pesto Chicken Quinoa Bowls
• Serve with 1 plum

Dinner (362 calories)

Snacks

• 1 cup edamame, in pods (200 calories)
• 2 servings Peanut Butter-Oat Energy Balls (146 calories)
• 1 serving Lemon-Blueberry Nice Cream (99 calories)

Make it 2,000 Calories: add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1 large pear to A.M. snack and 1/4 cup dry-roasted unsalted almonds to P.M. snack

Frequently asked Questions

Is it OK to mix and match meals if there’s one I don’t like?

Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious anti-inflammatory recipes.

Can I eat the same breakfast or lunch every day?

Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 318 to 335 calories, while the lunches span 341 to 414 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.

Why is there not a 1,200 calorie modification?

We no longer provide modifications for 1,200-calorie days in our meal plans. Research suggests that 1,200 per day is too low for most people to meet their nutritional needs, may lead to lean muscle loss and is unsustainable for long-term health and well-being.

What is the difference between natural and added sugars?

Natural sugars are found in fruits, vegetables and dairy. Added sugars are any type of sugar, even “natural” ones like honey and maple syrup, that are added during food processing. Unlike added sugars, which are added purely for sweetness and have little nutritional value, natural sugars are found in foods that provide beneficial nutrients, like fiber, protein, vitamins and minerals. Added sugars in our diets can add up because they’re often found in foods we wouldn’t necessarily expect, like sauces, marinades, cereals and flavored yogurts. It is recommended that you limit added sugars in the diet to no more than 25 grams per day for women and 36 grams per day for men.

Health Benefits of an Anti-Inflammatory Diet

An anti-inflammatory diet is one that includes foods that fight inflammation in the body. These are foods that contain antioxidants, like beta-carotene and anthocyanins, foods containing omega-3 fatty acids, such as salmon and walnuts, and foods that promote a healthy microbiome, such as probiotics, prebiotics and dietary fiber. Chronic inflammation is a contributor to the onset and progression of many chronic conditions, such as heart disease, type 2 diabetes, cancer and obesity. Choosing foods that help to reduce inflammation in the body can help prevent and manage chronic conditions. In addition, excess intake of added sugars can lead to increased risk of chronic low-grade inflammation, so opt for foods with naturally occurring sugars that are also paired with inflammation-fighting nutrients, like colorful fruits.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

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