Reducing inflammation doesnt have to be complicated.
Get started with this simple 30-day meal plan.
Ali Redmond
If youre interested in following ananti-inflammatory diet, you may be wondering where to start.
Photo:Ali Redmond
Each day includes an average of 100 grams of protein and 39 grams of fiber.
This satiating combo helps provide lasting energy, keeping you full and satisfied in between meals and snacks.
A high-fiber diet is linked with manyhealth benefits, includingimproved gut healthand reduced inflammatory markers in the body.
Ali Redmond
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Snack (170 calories)
Lunch (422 calories)
P.M. Make it 1,500 calories:Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.
Ali Redmond
Make it 2,000 calories:Add 14 cup dry-roasted unsalted almonds to the evening snack.
Day 2
Breakfast (427 calories)
A.M. ## Day 3
A.M.
Snack (122 calories)
P.M. Make it 1,500 calories:OmitGuacamole Chopped Saladat dinner and omit evening snack.
Ali Redmond
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to evening snack.
Daily Totals:1,801 calories, 78g fat, 108g protein, 183g carbohydrate, 39g fiber, 1,760mg sodium.
Ali Redmond
Make it 1,500 calories:Omit yogurt and sliced almonds at P.M. snack.
Day 7
A.M.
Snack (206 calories)
P.M. Make it 1,500 calories:Omit evening snack.
Make it 1,500 calories:Omit orange at lunch and omit evening snack.
Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.
Day 9
Breakfast (409 calories)
A.M. Make it 1,500 calories:Omit peanut butter at A.M. snack and omit sliced almonds at P.M. snack.
Make it 2,000 calories:Add 14 cup dry-roasted unsalted almonds as an evening snack.
Make it 1,500 calories:Change P.M. snack to 1 large pear and omit evening snack.
Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and reduce to 14 cup blackberries at P.M. snack.
Day 11
P.M. Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and reduce to 12 cup blackberries at P.M. snack.
Daily Totals:1,789 calories, 89g fat, 86g protein, 174g carbohydrate, 45g fiber, 2,169mg sodium.
Make it 1,500 calories:OmitBrussels Sprouts Caesar Saladat dinner and apple at evening snack.
Daily Totals:1,811 calories, 86g fat, 88g protein, 185g carbohydrate, 39g fiber, 2,163mg sodium.
Make it 1,500 calories:Omit yogurt and almonds at P.M. snack and omit evening snack.
Make it 1,500 calories:Change A.M. snack to 1 clementine and omit evening snack.
Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit evening snack.
Make it 2,000 calories:Add 14 cup dry-roasted unsalted almonds to A.M. snack.
Make it 1,500 calories:Change A.M. snack to 14 cup blueberries and omit evening snack.
Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast and change evening snack to 1 medium apple.
Day 19
A.M. ## Day 20
A.M. Make it 2,000 calories:Change evening snack to 1 medium banana with 14 cup dry-roasted unsalted shelled pistachios.
Make it 1,500 calories:Omit yogurt and almonds at P.M. snack.
Make it 1,500 calories:Omit chopped walnuts at breakfast and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to evening snacks.
Make it 2,000 calories:Add 1 slice whole-wheat bread with 1 Tbsp.
natural peanut butter to breakfast and add 1 medium peach to lunch.
Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp.
natural peanut butter to breakfast.
Day 25
P.M. Daily Totals:1,812 calories, 86g fat, 108g protein, 159g carbohydrate, 31g fiber, 1,518mg sodium.
Make it 1,500 calories:Omit blackberries at A.M. snack and omit yogurt and almonds at P.M. snack.
Make it 2,000 calories:Omit orange and add 1 servingOrange-Mango Smoothieto breakfast.
Day 26
A.M. Make it 1,500 calories:Omit orange at breakfast and omit evening snack.
Make it 1,500 calories:Omit sliced almonds at P.M. snack and evening snack.
Day 28
A.M. Daily Totals:1,805 calories, 84g fat, 82g protein, 201g carbohydrate, 45g fiber, 1,658mg sodium.
Make it 1,500 calories:Omit peach at breakfast and omit yogurt and almonds at P.M. snack.
Make it 2,000 calories:Add 14 cup dry-roasted unsalted shelled pistachios as an evening snack.
Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp.
natural peanut butter to breakfast and add 12 cup blueberries to P.M. snack.
Make it 2,000 calories:Add 1 slice sprouted wheat toast with 1 Tbsp.
natural peanut butter to breakfast
Frequently Asked Questions
Definitely!
We include a wide variety of meals.
Yes, if you prefer to eat the same breakfast or lunch every day, go for it!
Each of these recipes were chosen with anti-inflammatory properties in mind.
We no longer provide modifications for 1,200-calorie days in our meal plans.
The anti-inflammatory diet is a way of eating that prioritizes foods that are linked to reducing inflammation.
It limits refined grains, ultra-processed foods, processed meats and added sugar.
