And for good reasonresearch links chronic inflammation to a growing number of health issues.
In this 30-day meal plan, we map out a month of high-protein anti-inflammatory recipes.
And of, course, no added sugar in this plan.
Photo:Antonis Achilleos
As with all meal plans, this is meant to serve as a framework for a healthy eating routine.
Feel free to swap outmealsorsnacksif there’s something else you prefer and modify as needed.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Week 1
Day 1
Breakfast (318 calories)
A.M.
Snack (291 calories)
Lunch (333 calories)
P.M.
Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Emily Nabors Hall
Snack (235 calories)
Lunch (329 calories)
P.M. natural peanut butter to P.M. snack.
Day 3
A.M.
Snack (222 calories)
P.M. ## Day 4
Breakfast (331 calories)
P.M.
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Snack (271 calories)
Lunch (391 calories)
P.M. ## Week 2
Day 8
Breakfast (310 calories)
A.M. ## Day 9
Breakfast (330 calories)
A.M.
Snack (131 calories)
P.M. ## Day 11
P.M. almond butter to A.M. snack, add 1 clementine to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
sliced almonds to breakfast and add 1 servingCucumber & Avocado Saladto dinner.
Snack (99 calories)
Lunch (461 calories)
P.M. almond butter to A.M. snack.
Day 16
Breakfast (410 calories)
A.M.
Snack (119 calories)
Lunch (367 calories)
P.M. ## Day 17
A.M.
Stacy Allen
Snack (155 calories)
P.M. ## Day 18
A.M.
Snack (35 calories)
P.M. ## Day 20
Diana Chistruga
A.M. ## Day 21
P.M. ## Week 4
Day 22
Lunch (360 calories)
P.M. ## Day 23
A.M. almond butter to the apple at lunch.
Day 24
A.M.
Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
Snack (146 calories)
P.M. almond butter to the apple at lunch.
Day 25
P.M.
Snack (179 calories)
P.M. ## Week 5
Day 29
Lunch (455 calories)
P.M.
Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
Snack (135 calories)
P.M. We no longer provide modifications for 1,200-calorie days in our meal plans.
Dailyprotein needsvary by individual, but everyone should aim for 10-35% of their total calories from protein.
you’re able to also calculate how much protein you need by using your body weight.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
The minimum amount of protein is 0.8 g/kg of body weight.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
2022;13:988481. doi:10.3389/fimmu.2022.988481
American Heart Association.Added sugars.
Carolyn Hodges, M.S., RDN
2022;10(2):198-234. doi:10.1080/23328940.2022.2109932
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell
Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless
Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Claire Spollen
Antonis Achilleos
Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
Diana Chistruga
Ali Redmond
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Photographer: Sara Baurley, Food Stylist: Julia Levy, Prop Stylist: Josh Hoggle
Ali Redmond
