The anti-inflammatory diet may be the key to healthy aging.
Recipe photos: Ali Redmond, Heami Lee, and Jen Causey.
Snack (212 calories)
Lunch (364 calories)
P.M. Make it 1,500 calories:Omit P.M. snack.
Photo:Recipe photos: Ali Redmond, Heami Lee, and Jen Causey. EatingWell design.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to the banana at lunch.
Make it 1,500 calories:Omit A.M. snack and change P.M. snack to 1 medium orange.
photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle
Make it 2,000 calories:Add 14 cup chopped pecans to A.M. snack.
Day 3
Lunch (417 calories)
P.M. Make it 1,500 calories:Omit A.M. snack and omit cottage cheese at lunch.
Day 4
A.M. ## Day 5
A.M. Daily Totals:1,816 calories, 93g fat, 81g protein, 182g carbohydrate, 45g fiber, 1,630mg sodium.
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Make it 1,500 calories:Omit cottage cheese at lunch and omit P.M. snack.
Day 6
Breakfast (584 calories)
A.M. Make it 1,500 calories:Omit clementine at lunch and omit P.M. snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Photographer: Hannah Hufham, Food Stylist: Giovanna Vazquez
Day 7
A.M. Make it 1,500 calories:Omit A.M. and P.M. snacks.
Snack (131 calories)
Lunch (400 calories)
P.M. Make it 2,000 calories:Add 1 servingSpinach Smoothieto breakfast.
Make it 1,500 calories:Omit A.M. snack and change P.M. snack to 1 medium apple.
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Make it 2,000 calories:Add 1 servingTraditional Greek Saladto dinner.
Day 10
P.M. Make it 1,500 calories:Omit A.M. snack and change P.M. snack to 1 large pear.
Make it 2,000 calories:Add 1 servingApple with Cinnamon Almond Butteras an evening snack.
Day 12
A.M.
Snack (301 calories)
P.M. Make it 1,500 calories:Omit A.M. snack.
Day 13
P.M. Make it 1,500 calories:Omit A.M. snack and omit the banana at lunch.
Make it 1,500 calories:Omit banana at lunch and omit P.M. snack.
Make it 2,000 calories:Add 1 servingPeanut Butter-Banana Cinnamon Toastto breakfast and omit strawberries at lunch.
Day 16
Breakfast (394 calories)
A.M.
Snack (170 calories)
Lunch (432 calories)
P.M. Make it 1,500 calories:Omit P.M. snack and evening snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to evening snack.
Make it 1,500 calories:Omit blueberries at lunch and omit P.M. snack.
Day 18
A.M. Daily Totals:1,808 calories, 61g fat, 88g protein, 252g carbohydrate, 40g fiber, 1,474mg sodium.
Day 20
A.M.
Snack (115 calories)
Lunch (577 calories)
P.M. Make it 1,500 calories:Change breakfast to 1 servingEgg, Tomato & Feta Breakfast Pitaand omit A.M. snack.
Day 21
A.M.
Snack (145 calories)
P.M. Make it 1,500 calories:Change breakfast to 1 servingEgg, Tomato & Feta Breakfast Pitaand omit P.M. snack.
Make it 2,000 calories:Add 1 servingRoasted Cabbage Saladto dinner.
Make it 1,500 calories:Omit A.M. snack and evening snack.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to the apple at lunch.
Day 23
Breakfast (419 calories)
P.M. ## Day 24
A.M. Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to evening snack.
Make it 1,500 calories:Omit A.M. and P.M. snack.
Make it 2,000 calories:Add 1 servingCottage Cheese Snack Jar with Fruitas an evening snack.
Day 26
Breakfast (403 calories)
A.M. Daily Totals:1,803 calories, 71g fat, 85g protein, 221g carbohydrate, 39g fiber, 2,197mg sodium.
Make it 1,500 calories:Omit chopped pecans at breakfast and change A.M. snack to 1 medium apple.
Make it 1,500 calories:Reduce to 2 servingsCherry-Cocoa-Pistachio Energy Ballsat P.M. snack and omit evening snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to A.M. snack.
Make it 1,500 calories:Omit clementine at breakfast and omit both P.M. snack and evening snack.
Make it 1,500 calories:Reduce to 3 Tbsp.
chopped pecans at breakfast and omit evening snack.
Make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp.
natural peanut butter to breakfast.
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.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Scheiber A, Mank V.Anti-Inflammatory Diets.
StatPearls Publishing; 2023.
