7-Day Anti-Inflammatory Meal Plan for More Energy, Created by a Dietitian

Annie Nguyen, M.A., RD

Ditch the afternoon caffeine and get energized with this 7-day meal plan.

Reviewed by Dietitian Jessica Ball, M.S., RDReviewed by Dietitian Jessica Ball, M.S., RD

The afternoon slump is sometimes hard to avoid if you aren’t fueling yourself enough. Not to worry, this anti-inflammatory meal plan can help keep you feeling energized throughout the day! Protein, fiber and antioxidant-rich foods like dark-colored veggies, berries, dark leafy greens, nuts, seeds and fish high in omega-3s, are added in every meal so you can pass on that afternoon nap.



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.



Why This Plan Is Great for You

There are two main types of inflammation: acute (like a bruise, cut or injury) and chronic. Acute inflammation is helpful and necessary for healing, but chronic inflammation can put stress on the body and increase chronic disease risk over time. Luckily, there are plenty of anti-inflammatory foods that can help reduce it. This plan includes a variety of inflammation-fighting nutrients from foods like leafy greens, berries, omega-3-rich fish, nuts and seeds, legumes and dark-colored vegetables.

Our body gets the energy it needs from calories, which are units of energy found in foods. To help your energy levels stay consistent, we spread out calorie intake consistently throughout the day to help you avoid feeling like you’re running on empty. This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Frequently Asked Questions

​​Is it OK to mix and match meals if there is one I do not like?

Yes! This meal plan is meant to serve as a framework for an anti-inflammatory eating plan. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, protein and sodium so they would fit within the total calorie goal of 1,800 calories per day, be within our sodium limits and high in protein. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, protein and sodium levels. For more inspiration, check out these 26 Anti-Inflammatory Recipes We Can't Stop Eating.

Can I eat the same breakfast or lunch every day?

Definitely, it’s fine to eat the same breakfast or lunch every day. Each breakfast ranges from 297 to 347 calories, while each lunch spans 460 to 555 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 modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Other Ways to Boost Your Energy Levels

  • Get enough sleep: This may be a little obvious, but regularly getting enough quality sleep will help you have more energy throughout the day. Most Americans don’t get the recommended seven or more hours of sleep to feel well rested the next day. Try improving your sleep with habits like avoiding drinking caffeine later in the day or turning off all screens 30 minutes to an hour before bed.

  • Eat balanced meals: Fiber, protein and fats take longer to digest compared to simple carbs. Having healthy fats like nuts and avocados, protein like chicken and tofu and fiber like fruits and vegetables at every meal helps your energy levels stay steady. This also can help you feel full until your next meal instead of having your energy levels spike and crash.

  • Soak up some morning sun: Try getting 15 minutes of sunlight after you wake up to increase your energy levels in the morning. Bright natural light triggers cortisol and serotonin production while decreasing melatonin, giving you that boost you need in the morning.

Anti-Inflammatory Foods to Focus On

  • Fruits, especially berries, cherries, pomegranates and citrus fruits

  • Vegetables, such as dark leafy greens, beets, broccoli, cauliflower, sweet potato and winter squash

  • Whole grains, such as quinoa, bulgur, farro, whole-wheat bread and more

  • Nuts

  • Seeds

  • Fish

  • Olive oil

  • Avocado

  • Beans and lentils

  • Fermented dairy (such as yogurt, kefir, cottage cheese)

  • Garlic, herbs and spices

Related: 10 Ways to Reduce Inflammation

How to Meal-Prep Your Week of Meals

Day 1

Greg DuPree
Greg DuPree

Breakfast (332 Calories)

A.M. Snack (224 Calories)

Lunch (460 Calories)

P.M Snack (299 Calories)

  • 1 serving of Garlic Hummus

  • 4 carrot sticks

  • 2 servings whole-wheat crackers

Dinner (522 Calories)


Daily Totals: 1,838 calories, 80g fat, 19g saturated fat, 61g protein, 235g carbohydrate, 46g fiber, 2,148 mg sodium


To make 1,500 calories: Remove whole-wheat crackers from P.M. snack

To make 2,000 calories: Add 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt to lunch and 1 medium pear to lunch

Day 2

Breakfast (321 Calories)

A.M. Snack (297 Calories)

Lunch (465 Calories)

P.M Snack (220 Calories)

Dinner (554 Calories)


Daily Totals: 1,859 calories, 79g fat, 17g saturated fat, 104g protein, 194g carbohydrate, 35g fiber, 1,462 mg sodium


To make 1,500 calories: Skip A.M. snack

To make 2,000 calories: Add 1 tablespoon of natural peanut butter to A.M. snack and 1 tablespoon of walnuts to P.M. snack

Day 3

<p>Photographer: Robby Lozano, Food Stylist: Nicole Hopper, Prop Stylist: Tucker Vines</p>

Photographer: Robby Lozano, Food Stylist: Nicole Hopper, Prop Stylist: Tucker Vines

Breakfast (321 Calories)

A.M. Snack (237 Calories)

  • 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt

  • ½ cup of raspberries

  • 1 tablespoon of natural peanut butter

Lunch (511 Calories)

P.M Snack ( 203 Calories)

Dinner (521 Calories)


Daily Totals: 1,793 calories, 84g fat, 20g saturated fat, 91g protein, 172g carbohydrate, 38g fiber, 1,758 mg sodium


To make 1,500 calories: Skip P.M snack and peanut butter at A.M snack

To make 2,000 calories: Add 2 tablespoons of walnuts and a medium banana to breakfast

Day 4

Breakfast (321 Calories)

A.M Snack (220 Calories)

Lunch (511 Calories)

P.M Snack (299 Calories)

  • 1 serving of Garlic Hummus

  • 4 carrot sticks

  • 2 servings whole-wheat crackers

Dinner (461 Calories)


Daily Totals: 1,813 calories, 89g fat, 26g saturated fat, 91g protein, 177g carbohydrate, 35g fiber, 2,242 mg sodium


To make 1,500 calories: Skip whole-wheat crackers on P.M. snack

To make 2,000 calories: Add 1 medium pear to lunch and 1 tablespoon of walnuts to A.M. snack

Day 5

Breakfast (322 Calories)

A.M. Snack (225 Calories)

Lunch (511 Calories)

P.M Snack ( 203 Calories)

Dinner (499 Calories)



Daily Totals: 1,759 calories, 79g fat, 17g saturated fat, 101g protein, 166g carbohydrate, 35g fiber, 1,713mg sodium


To make 1,500 calories: Skip P.M. snack

To make 2,000 calories: Add ½ cup of raspberries to A.M. snack, 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt to lunch, and 1 medium orange to P.M. snack

Day 6

<p>Brie Goldman</p>

Brie Goldman

Breakfast (297 Calories)

A.M. Snack (229 Calories)

  • 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt

  • ½ cup of strawberries

  • 1 tablespoon of natural peanut butter

Lunch (511 Calories)

P.M Snack (179 Calories)

  • 1 serving of Garlic Hummus

  • 4 carrot sticks

  • 1 serving whole-wheat crackers

Dinner (584 Calories)


Daily Totals: 1,801 calories, 78g fat, 18g saturated fat, 104g protein, 175g carbohydrate, 28g fiber, 1,870mg sodium


To make 1,500 calories: Skip peanut butter at A.M snack and P.M. snack

To make 2,000 calories: Add ½ avocado to lunch

Day 7

<p>Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf</p>

Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf

Breakfast (347 Calories)

A.M. Snack ( 203 Calories)

Lunch (555 Calories)

P.M Snack (206 Calories)

Dinner (516 Calories)


Daily Totals: 1,828 calories, 95g fat, 25g saturated fat, 81g protein, 167g carbohydrate, 35g fiber, 2,665 mg sodium


To make 1,500 calories: Skip A.M. snack and Tomato Salad at Dinner

To make 2,000 calories: Add 2 tablespoons of walnuts to A.M. snack and 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt to P.M. snack



Read the original article on Eating Well.

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