7-Day Anti-Inflammatory Diet Meal Plan: 1,200 Calories (2024)

The buzz surrounding inflammation and its connection to chronic diseases and health conditions like arthritis, diabetes, obesity, gut issues and heart disease may leave you wondering "What is an anti-inflammatory diet?" and "Should I be following it?"

An anti-inflammatory diet is all about eating more of the foods that help to quash inflammation in the body while limiting the foods that tend to increase inflammation, thus helping to combat inflammatory conditions. The diet emphasizes lots of colorful fruits and vegetables, high-fiber legumes and whole grains, healthy fats (like those found in salmon, nuts and olive oil) and antioxidant-rich herbs, spices and tea, while limiting processed foods made with unhealthy trans fats, refined carbohydrates (like white flour and added sugar) and too much sodium.

Because inflammation can be caused by plenty of other factors besides food, like low activity levels, stress and lack of sleep, incorporating healthy lifestyle habits into your daily routine can also help prevent inflammation. To get the most anti-inflammatory benefits, pair this healthy meal plan with regular physical activity (aim for 2 1/2 hours of moderate activity per week), stress-relieving practices (like yoga, meditation or whatever works best for you) and a good night's sleep every night (at least seven hours per night). Whether you're working to actively decrease inflammation or are simply looking for a wholesome eating plan, this seven-day anti-inflammatory meal plan can help.

How to Meal-Prep Your Week of Meals

A little meal prep at the beginning of the week will set you up for healthy eating success.

1. Prep the Vegan Superfood Grain Bowls to have for lunch on Days 2, 3, 4 and 5. Refrigerate bowls and dressing separately for up to four days. Wait to add avocado until ready to eat to prevent browning.
2. Make the Turmeric-Ginger Tahini Dip to have with snacks throughout the week.

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Day 1

Anti-Inflammatory Bonus: Foods high in omega-3 fatty acids, such as salmon, sardines and albacore tuna, have been shown to decrease inflammation levels, according to a 2021 study published in Molecules. Aim to include at least two 3-ounce servings of fish high in omega-3 fatty acids each week.

Breakfast (287 calories)

• 1 serving Blueberry-Banana Overnight Oats
• 1 cup green tea

A.M. Snack (31 calories)

• 1/2 cup blackberries

Lunch (325 calories)

• 1 serving

P.M. Snack (117 calories)

• 2 Tbsp. Turmeric-Ginger Tahini Dip
• 1 medium carrot, cut into sticks

Dinner (442 calories)

• 1 serving Walnut-Rosemary Crusted Salmon
• 1 serving

Daily Totals: 1,202 calories, 57 g protein, 131 g carbohydrate, 30 g fiber, 54 g fat, 1,520 mg sodium

Day 2

Anti-Inflammatory Bonus: Vitamin C, an antioxidant, has anti-inflammatory benefits because it helps decrease harmful free radical cells that may trigger inflammation. Research, including a 2022 Nutrients study, has found an association between adequate vitamin C intake and a lower risk for short-term and chronic inflammation, which may trigger conditions like gout and heart disease. Today's Raspberry-Kefir Power Smoothie provides 30% of the recommended daily value for vitamin C!

Breakfast (249 calories)

• 1 serving Raspberry-Kefir Power Smoothie

A.M. Snack (28 calories)

• 1/3 cup blueberries

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (9 calories)

• 1/2 cup sliced cucumber seasoned with a pinch each of salt and pepper

Dinner (393 calories)

• 1 serving
• 5 ounces unsalted canned albacore tuna, in water (drained)

Top salad with tuna.

Evening Snack (156 calories)

• 1 ounce dark chocolate

Daily Totals: 1,215 calories, 70 g protein, 143 g carbohydrate, 35 g fiber, 47 g fat, 1,054 mg sodium

Day 3

Anti-Inflammatory Bonus: Anthocyanins are powerful antioxidant compounds found in dark blue, red and purple fruits and vegetables, as well as red wine. A 2022 study published in Biomolecules found that anthocyanin intake reduced inflammatory markers in the blood and may have the potential to prevent chronic conditions including cancer and heart disease. Keep frozen berries on hand for an anti-inflammatory boost to your morning smoothies or oatmeal so you can get the benefits even when they are not in season.

Breakfast (263 calories)

• 1 cup low-fat plain Greek yogurt
• 1 1/2 Tbsp. chopped walnuts
• 1/4 cup blueberries
• 1 cup green tea

Top yogurt with walnuts and blueberries.

A.M. Snack (42 calories)

• 2/3 cup raspberries

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (117 calories)

• 2 Tbsp. Turmeric-Ginger Tahini Dip
• 1 medium carrot, cut into sticks

Dinner (409 calories)

• 1 serving

Daily Totals: 1,212 calories 77 g protein, 97 g carbohydrate, 28 g fiber, 63 g fat, 813 mg sodium

Day 4

Anti-Inflammatory Bonus: Eating dark chocolate and cocoa in moderation may reduce inflammation markers and improve heart health. According to a 2020 Molecules review, cocoa is rich in epigallocatechin-3-gallate (EGCG), which is a powerful antioxidant that protects our cells from damage. That's why unsweetened cocoa powder and small portions of dark chocolate (50%-90% cocoa solids) can be part of an anti-inflammatory eating plan.

Breakfast (222 calories)

• 1 serving Cocoa-Chia Pudding with Raspberries

A.M. Snack (109 calories)

• 1/2 cup low-fat plain Greek yogurt
• 1/4 cup blueberries

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (9 calories)

• 1/2 cup sliced cucumber
• Pinch of salt
• Pinch of pepper

Dinner (472 calories)

• 1 serving Stuffed Sweet Potato with Hummus Dressing

Daily Totals: 1,191 calories, 56 g protein, 168 g carbohydrate, 49 g fiber, 39 g fat, 1,100 mg sodium

Day 5

Anti-Inflammatory Bonus: Probiotics, like those found in kimchi, yogurt, kefir and kombucha, help support a healthy gut by populating the GI tract with beneficial bacteria that support overall health. A balanced gut environment is vital to a functioning immune system, a healthy weight and preventing inflammation throughout the body. In addition to consuming adequate fiber, be sure to also include prebiotics, which are certain indigestible plant fibers found in foods like garlic, onions and whole grains that help provide fuel to the good bacteria that optimize gut function.

Breakfast (249 calories)

• 1 serving Raspberry-Kefir Power Smoothie

A.M. Snack (2 calories)

• 1 cup green tea

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (58 calories)

• 1 Tbsp. Turmeric-Ginger Tahini Dip
• 3/4 cup sliced cucumber

Dinner (414 calories)

• 1 serving

Evening Snack (120 calories)

• 5 ounces red wine

Daily Totals: 1,224 calories, 57 g protein, 112 g carbohydrate, 28 g fiber, 53 g fat, 1,067 mg sodium

Day 6

Anti-Inflammatory Bonus: According to the Centers for Disease Control and Prevention, nearly 24% of adults are affected by some form of arthritis, an inflammatory disease of the joints, which is often treated with a combination of an anti-inflammatory diet, medication, exercise and a reduction of stress on the joints. The best anti-inflammatory diet for arthritis includes just enough magnesium. A 2020 BMJ Open study found that magnesium is beneficial in reducing the symptoms of rheumatoid arthritis in women, but consuming less than 181 milligrams or more than about 450 mg daily was associated with increased symptoms. Most Americans do not get enough magnesium, so be sure to include plenty of legumes, nuts, whole grains, dark green leafy vegetables and seeds to ensure adequate intake.

Breakfast (249 calories)

• 1 serving Raspberry-Kefir Power Smoothie

A.M. Snack (157 calories)

• 12 walnut halves

Lunch (325 calories)

• 1 serving

P.M. Snack (78 calories)

• 1/2 ounce dark chocolate

Dinner (401 calories)

• 1 serving Hummus-Crusted Chicken
• 1 serving Blistered Broccoli with Garlic and Chiles

Meal-Prep Tip: Cook and reserve extra chicken to have with lunch tomorrow. You'll need 2 cups of chopped cooked chicken.

Daily Totals: 1,209 calories, 73 g protein, 94 g carbohydrate, 28 g fiber, 63 g fat, 1,245 mg sodium

Day 7

Anti-Inflammatory Bonus: According to a 2018 study in the Journal of Renal Nutrition, people who ate the most fiber had much lower levels of C-reactive protein, a marker for inflammation, than those who ate the least. In addition, a diet high in fiber will have a lower glycemic index, which is a measure of how foods impact our blood sugars. Fiber is digested slowly, which keeps us full and improves blood sugar control. This healthy anti-inflammatory plan provides at least 28 grams of fiber every day.

Breakfast (292 calories)

• 1 serving Cocoa-Chia Pudding with Raspberries
• 1 Turmeric Latte

A.M. Snack (42 calories)

• 1/2 cup blueberries

Lunch (350 calories)

• 1 serving Avocado Egg Salad Sandwiches

P.M. Snack (116 calories)

• 15 unsalted almonds

Dinner (448 calories)

• 1 serving
• 1 cup cooked quinoa

Daily Totals: 1,209 calories, 62 g protein, 128 g carbohydrate, 32 g fiber, 55 g fat, 1,362 mg sodium