Fill up on fiber while reducing inflammation in this no-added-sugar meal plan.
If you want toreduce inflammationand reap all of fiber’s health benefits, look no further.
This meal plan is for you.
Photo:EatingWell
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.
Why This Meal Plan Is Great for You
Fiber is a workhorse in the nutrition world.
To complement fibers health benefits, we chose recipes containinganti-inflammatory ingredients.
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum
Double-check thenutrition labelon the foods in your home to see if they contain surprising added sugars.
For this plan, we set the calories at 1,500 per day.
Make adjustments as needed to fit your routine.
This 1,500-calorie meal plan has modifications for 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.
Frequently Asked Questions
Absolutely!
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
If you dont like a meal and prefer to make a swap, go for it.
Check out more of ourhigh-fiber anti-inflammatory dinnersfor inspiration.
Yes, if you prefer to eat the same breakfast or lunch every day, that works!
Will Dickey
Each breakfast is between 313 and 410 calories, while the lunch options range from 350 to 413 calories.
Fiber has many health benefits.
It helps keep you full, which can help with weight loss and weight management.
Caitlin Bensel
It also improves heart health, lowers cholesterol and improves blood sugar levels.
Additionally, fiber helps improve gut health and promotes regular bowel movements.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco
Does Sugar Cause Inflammation?
The anti-inflammatory diet is more of a lifestyle pattern than a strict eating routine.
Added sugars arent totally off the table, and including them occasionally wont derail your other anti-inflammatory efforts.
Ali Redmond
But if youre trying to reduce inflammation, keeping an eye on your added sugar intake may be helpful.
Snack (131 calories)
Lunch (350 calories)
P.M. ## Day 2
Breakfast (410 calories)
A.M.
Snack (125 calories)
Lunch (413 calories)
P.M. chopped walnuts to A.M. snack and 14 cup unsalted dry-roasted shelled pistachios to P.M. snack.
Snack (176 calories)
P.M. chopped walnuts to A.M. snack and 2 Tbsp.
natural peanut butter to P.M. snack.
chopped walnuts to A.M. snack and 14 cup unsalted dry-roasted almonds to P.M. snack.
Day 5
P.M. ## Day 7
A.M. American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
United States Food and Drug Administration.Daily Value on the Nutrition and Supplement Facts Labels.
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
American Heart Association.Added Sugars.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
2020-Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.
Centers for Disease Control and Prevention.Fiber: The Carb That Helps You Manage Diabetes.
