At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.
It’s no secret that the food you eat affects your health and the risk of chronic disease. Can following an anti-inflammatory meal plan help? Though there’s no official anti-inflammatory diet, the premise of the diet is a lot like the nutritious eating pattern recommended by the Dietary Guidelines. Having a ready-made anti-inflammatory meal plan can serve as a guide, helping you create those balanced meals that may lead to better health.
Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.
Why Nutrition is Important for an Anti-Inflammatory Meal Plan
The focus of an anti-inflammatory meal plan is on health, not weight or weight loss. It’s a lifestyle diet, meaning a diet you can follow for life. Though there are no official guidelines for an anti-inflammatory diet, the eating style encourages you to include foods that help fight chronic inflammation: more fruits, vegetables, whole grains, and healthy fats like omega-3 fatty acids.
An anti-inflammatory meal plan also encourages limiting your intake of foods linked to inflammation like highly processed foods (potato chips, fast food) and foods high in saturated fat and added sugar.
Proponents of the anti-inflammatory diet also recommend you include anti-inflammatory foods and drinks like dark chocolate, red wine, and green tea in your meal plan. However, there’s not enough evidence to support the claims that eating these specific foods can help your fight against inflammation.
What Is the Pescatarian Diet?
7-Day Sample Menu
This one-week meal plan was designed for a person who needs about 2,000 calories per day. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately.
The anti-inflammatory meal plan includes three meals and three snacks, with a healthy balance of carbs, protein, and fat. Each meal contains about 400 to 500 calories and each snack 150 to 300 calories.
This meal plan is meant to serve as a guide and it’s OK to swap out foods. However, when replacing one food item for another, try to keep the items similar to prevent major changes to the nutritional profile of the meal or snack.
For example, you can replace grilled salmon with roasted chicken without altering the nutrition profile too much. However, replacing grilled salmon with fried fish adds more calories, carbs, and fat.
Download the 7-Day Anti-Inflammatory Meal Plan
Download the Meal PlanDay 1
Breakfast
- Nutty overnight oats (1/2 cup rolled oats, 1 cup low-fat milk, 2 tablespoons chia seeds, four walnut halves chopped, 1/2 cup blueberries)
Macronutrients: approximately 468 calories, 19 grams of protein, 62 grams of carbohydrates, and 18 grams of fat
Snack
- 1/4 cup hummus
- 1/2 cup sliced red, yellow, and green bell peppers
- 1/2 cup sliced cucumbers
- Four 100% whole-grain crackers
Macronutrients: approximately 206 calories, 8 grams of protein, 28 grams of carbohydrates, and 9 grams of fat
Lunch
- Turkey sandwich (3 ounces lean deli turkey meat, two slices 100% whole-wheat bread, green leaf lettuce, sliced tomatoes, 1/4 mashed avocado, 1 teaspoon honey mustard)
- 1 medium apple
Macronutrients: approximately 464 calories, 22 grams of protein, 66 grams of carbohydrates, and 15 grams of fat
Snack
- 1/2 cup low-fat cottage cheese
- 1 cup cubed cantaloupe
Macronutrients: approximately 144 calories, 14 grams of protein, 18 grams of carbohydrates, and 3 grams of fat
Dinner
- Flaxseed-crusted grilled tuna (3 ounces fresh tuna steak covered with a mixture of 1 tablespoon whole flaxseeds, 1/2 tablespoons sesame seeds, 1 teaspoon olive oil, 1/2 teaspoon lemon juice)
- 1 medium roasted sweet potato
- 1 cup roasted Brussels sprouts
Macronutrients: approximately 503 calories, 33 grams of protein, 40 grams of carbohydrates, and 25 grams of fat
Snack
- 100% whole-wheat English muffin, toasted
- 1 tablespoon all-natural peanut butter
Macronutrients: approximately 228 calories, 9 grams of protein, 31 grams of carbohydrates, and 9 grams of fat
Daily totals: approximately 2,014 calories, 105 grams of protein, 245 grams of carbohydrates, and 78 grams of fat
Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.
Day 2
Breakfast
- Spinach and cheese omelet (Two large eggs, 1 cup fresh spinach, 1/2 ounce Gruyere cheese)
- Two slices 100% whole-wheat toast with 1/4 avocado and 1 teaspoon sesame seeds
Macronutrients: approximately 465 calories, 27 grams of protein, 34 grams of carbohydrates, and 25 grams of fat
Snack
- One 7-ounce container plain, low-fat Greek yogurt
- 1 cup raspberries
Macronutrients: approximately 210 calories, 21 grams of protein, 23 grams of carbohydrates, and 5 grams of fat
Lunch
- Grilled chicken and kale salad (3 ounces grilled chicken breast chopped, 3 cups fresh kale chopped, 1/4 cup fresh blueberries, five unsalted roasted almonds, 1/4 cup low-sodium canned chickpeas drained, 2 tablespoons balsamic vinaigrette)
Macronutrients: approximately 432 calories, 38 grams of protein, 43 grams of carbohydrates, and 15 grams of fat
Snack
- 1 cup shelled and cooked edamame tossed with 1/2 teaspoon toasted sesame oil
Macronutrients: approximately 207 calories, 18 grams of protein, 14 grams of carbohydrates, and 10 grams of fat
Dinner
- Bean burrito (1/2 cup low-sodium canned pinto beans seasoned with cumin and garlic, 1/4 cup cooked brown rice, 1/4 cup shredded Monterey jack cheese, 1/4 cup chopped tomatoes, 1/4 cup shredded red and green cabbage rolled in one 8-inch 100% whole-wheat tortilla)
Macronutrients: approximately 418 calories, 21 grams of protein, 55 grams of carbohydrates, and 14 grams of fat
Snack
- Eight 100% whole-grain crackers
- 1/2 ounce Swiss cheese
Macronutrients: approximately 214 calories, 8 grams of protein, 24 grams of carbohydrates, and 10 grams of fat
Daily Totals: approximately 1,948 calories, 133 grams of protein, 195 grams of carbohydrates, and 78 grams of fat
Day 3
Breakfast
- 1 1/2 cups 100% whole-grain unsweetened ready-to-eat cereal
- 1 cup low-fat milk
- 1 medium banana
Macronutrients: approximately 365 calories, 15 grams of protein, 70 grams of carbohydrates, and 6 grams of fat
Snack
- 1/4 cup unsalted roasted mixed nuts
- Six unsweetened dried apricot halves
Macronutrients: approximately 254 calories, 7 grams of protein, 22 grams of carbohydrates, and 18 grams of fat
Lunch
- Tuna pita pockets (3 ounces water-packed canned tuna drained mixed with 1 tablespoon plain low-fat Greek yogurt, 1 medium celery stalk chopped, 1 tablespoon chopped red onion, one sprig fresh dill, 1 teaspoon lemon juice in one 6-inch 100% whole wheat pita)
- 2 cups mixed greens topped with five grape tomatoes, 1/2 cup sliced cucumbers, 1 tablespoon sunflower seeds, 1 tablespoon lemon vinaigrette
Macronutrients: approximately 560 calories, 53 grams of protein, 57 grams of carbohydrates, and 15 grams of fat
Snack
- 1 ounce 70% dark chocolate
- 1 cup raspberries
Macronutrients: approximately 233 calories, 4 grams of protein, 28 grams of carbohydrates, and 13 grams of fat
Dinner
- Stuffed portobello mushrooms (1/2 cup cooked and chopped white meat chicken, 2 tablespoons chopped sun-dried dried tomatoes packed in oil, and 1 tablespoon grated asiago cheese stuffed into two broiled portobello mushrooms caps)
- 1 cup cooked bulgur seasoned with a mix of mint, parsley, and four walnut halves (chopped)
Macronutrients: approximately 419 calories, 28 grams of protein, 35 grams of carbohydrates, and 21 grams of fat
Snack
- 1 medium pear
- 1 ounce cheddar cheese
Macronutrients: approximately 216 calories, 7 grams of protein, 28 grams of carbohydrates, and 10 grams of fat
Daily Totals: approximately 2,048 calories, 112 grams of protein, 239 grams of carbohydrates, and 82 grams of fat
Day 4
Breakfast
- Berry smoothie (1/2 medium banana, 1/2 cup frozen mixed berries, one 7-ounce container plain low-fat Greek yogurt, 1 tablespoon ground flaxseeds, 4 tablespoons of water)
- One slice 100% whole-wheat toast with 1/2 tablespoon almond butter
Macronutrients: approximately 416 calories, 29 grams of protein, 47 grams of carbohydrates, and 14 grams of fat
Snack
- Eight walnut halves
- 1 cup of cherries
Macronutrients: approximately 193 calories, 4 grams of protein, 24 grams of carbohydrates, and 11 grams of fat
Lunch
- Veggie bowl (2 cups raw spinach, 1/2 cup sugar snap peas, 1/2 cup grated carrots, 1/2 cup cooked quinoa, 1/2 cup cooked unshelled edamame, 1/4 cup low-sodium canned chickpeas, 2 tablespoons carrot ginger dressing)
- 1 medium orange
Macronutrients: approximately 516 calories, 24 grams of protein, 74 grams of carbohydrates, and 17 grams of fat
Snack
- 1/2 cup low-fat cottage cheese
- 1 cup blackberries
Macronutrients: approximately 152 calories, 15 grams of protein, 19 grams of carbohydrates, and 3 grams of fat
Dinner
- 6 ounces of tofu
- 2 tablespoons barbecue sauce
- 1 cup roasted red and gold potatoes
- 2 cups steamed broccoli
Macronutrients: approximately 488 calories, 27 grams of protein, 61 grams of carbohydrates, and 19 grams of fat
Snack
- 1 medium green apple, sliced and sprinkled with 1/2 teaspoon of ground cinnamon
- 10 unsalted roasted almonds
Macronutrients: approximately 175 calories, 3 grams of protein, 29 grams of carbohydrates, and 7 grams of fat
Daily Totals: approximately 1,941 calories, 102 grams of protein, 254 grams of carbohydrates, and 71 grams of fat
Day 5
Breakfast
- Breakfast sandwich (1 large poached egg, one 100% whole-wheat English muffin, three fresh spinach leaves, one slice of tomato, 1/4 avocado, 1 teaspoon dijon mustard)
- 1 medium pear
Macronutrients: approximately 397 calories, 14 grams of protein, 60 grams of carbohydrates, and 14 grams of fat
Snack
- Peanut butter and banana pinwheels (2 tablespoons crunchy all-natural peanut butter, 1/2 medium banana cut in thin slices, one 8-inch 100% whole-wheat tortilla)
Macronutrients: approximately 368 calories, 12 grams of protein, 40 grams of carbohydrates, and 20 grams of fat
Lunch
- Grilled chicken sandwich (3 ounces grilled white meat chicken, one 100% whole-wheat sandwich thin, one outer leaf of romaine lettuce, thinly sliced red onions, 1 teaspoon honey mustard)
- 1 cup watermelon diced with 1/2 ounce crumbled goat cheese and balsamic vinegar
Macronutrients: approximately 352 calories, 35 grams of protein, 36 grams of carbohydrates, and 10 grams of fat
Snack
- One 7-ounce container plain low-fat Greek yogurt
- 1 cup blueberries
Macronutrients: approximately 230 calories, 21 grams of protein, 29 grams of carbohydrates, and 4 grams of fat
Dinner
- One serving sesame salmon (3 ounce salmon filet coated with 1/2 tablespoon sesame seeds)
- Sweet potato fries (one medium sweet potato cut in strips tossed with 1 teaspoon olive oil and flavored with 1/4 teaspoon paprika, 1/4 teaspoon garlic powder baked in the oven or air fryer)
- 1 cup crispy broccoli (broccoli tossed with 1 teaspoon olive oil flavored with salt and pepper roasted in the oven)
Macronutrients: approximately 389 calories, 23 grams of protein, 26 grams of carbohydrates, and 22 grams of fat
Snack
- Eight 100% whole-wheat crackers
- 1/4 cup hummus
Macronutrients: approximately 259 calories, 9 grams of protein, 35 grams of carbohydrates, and 11 grams of fat
Daily Totals: approximately 1,995 calories, 114 grams of protein, 226 grams of carbohydrates, and 81 grams of fat
Day 6
Breakfast
- Cinnamon oats (1/2 cup rolled oats cooked in 1 cup low-fat milk flavored with 1 teaspoon cinnamon and topped with five unsalted, roasted, and chopped almonds)
- 1 medium apple
Macronutrients: approximately 396 calories, 15 grams of protein, 68 grams of carbohydrates, and 9 grams of fat
Snack
- 20 shelled pistachios
- 1/4 cup unsweetened dried fruit
Macronutrients: approximately 190 calories, 4 lgrams of protein, 33 grams of carbohydrates, and 7 grams of fat
Lunch
- Gingery Chicken and Noodles (combine 1 cup cooked 100% whole wheat spaghetti with 1/2 cup cooked and chopped white meat chicken, 1/2 cup steamed snow peas, 1/2 cup steamed broccoli, 1/2 cup steamed grated carrots, 1 teaspoon fresh ginger, 1 tablespoon unsalted roasted peanuts, 1/4 teaspoon sesame oil, and 1/2 tablespoon low-sodium tamari sauce)
Macronutrients: approximately 477 calories, 31 grams of protein, 55 grams of carbohydrates, and 17 grams of fat
Snack
- 1 cup 100% whole-grain unsweetened cereal
- 1 cup low-fat milk
- 1/2 cup sliced strawberries
Macronutrients: approximately 234 calories, 12 grams of protein, 39 grams of carbohydrates, and 6 grams of fat
Dinner
- Spicy grilled shrimp skewers (eight large shrimp seasoned with 2 teaspoons of olive oil, dash of cayenne pepper, dash of paprika, and fresh lemon juice)
- 1 cup grilled eggplant, zucchini, and yellow squash
- 1 cup cooked brown rice
Macronutrients: approximately 425 calories, 16 grams of protein, 55 grams of carbohydrates, and 16 grams of fat
Snack
- Two slices 100% whole-wheat bread
- 1 tablespoon almond butter
Macronutrients: approximately 269 calories, 11 grams of protein, 30 grams of carbohydrates, and 11 grams of fat
Daily Totals: approximately 1,982 calories, 90 grams of protein, 280 grams of carbohydrates, and 64 grams of fat
8 Creative Ways to Eat Avocado
Day 7
Breakfast
- Avocado toast (two slices 100% whole-wheat bread, 1/4 avocado mashed mixed with a pinch of everything bagel seasoning)
- One medium peach
Macronutrients: approximately 300 calories, 10 grams of protein, 46 grams of carbohydrates, and 10 grams of fat
Snack
- Green smoothie (1 medium banana, 1 cup frozen blueberries, 2 cups fresh spinach, 1 cup unsweetened almond milk, 1 tablespoon almond butter)
Macronutrients: approximately 357 calories, 9 grams of protein, 62 grams of carbohydrates, and 12 grams of fat
Lunch
- Spicy chicken stuffed sweet potato (one medium sweet potato cooked and stuffed with 1/2 cup shredded chicken seasoned with dash of hot sauce)
- 2 cups mixed greens, 1/2 cup sliced cucumbers, 1/4 cup sliced radishes, 1/2 cup grated carrots, and 1 tablespoon lime vinaigrette
- 1 medium apple
Macronutrients: approximately 430 calories, 21 grams of protein, 62 grams of carbohydrates, and 13 grams of fat
Snack
- Eight 100% whole-wheat crackers
- 1 ounce cheddar cheese
Macronutrients: approximately 274 calories, 10 grams of protein, 27 grams of carbohydrates, and 15 grams of fat
Dinner
- Roasted fish with vegetables (5-ounce salmon filet roasted with 1/2 cup chopped fingerling potatoes, 1/2 cup chopped carrots, and five grape tomatoes seasoned with 2 teaspoons olive oil and a pinch of oregano, parsley, and garlic)
Macronutrients: approximately 496 calories, 34 grams of protein, 20 grams of carbohydrates, and 31 grams of fat
Snack
- 10 unsalted roasted almonds
- 1 medium pear
Macronutrients: approximately 179 calories, 3 grams of protein, 30 grams of carbohydrates, and 7 grams of fat
Daily Totals: approximately 2,037 calories, 87 grams of protein, 245 grams of carbohydrates, and 88 grams of fat
How to Meal Plan for an Anti-Inflammatory Diet
- Include fruits and vegetables with every meal. Fruits and vegetables are rich in antioxidants and other health-promoting nutrients that boost immune health and reduce inflammation. Including these antioxidant-rich foods in each meal is a great way to make sure you get the nutrients your body needs to fight chronic inflammation. Eat an array of colors every week, such as dark greens, red and orange fruits and vegetables, beans, and peas each week.
- Use healthy fats. Monounsaturated fats found in olive oil, avocados, peanuts, nuts, and seeds help lower inflammation. Make these your go-to fats for better health.
- Add foods rich in omega-3 fatty acids. Omega-3 fatty acids are essential fats your body needs to make cell membranes. These fats may also help fight inflammation. Fatty fish like salmon, mackerel, and tuna are rich in omega-3 fatty acids. You can also get omega-3 fats from walnuts, flaxseeds, chia seeds, and hemp seeds, but it is best absorbed in the form that is found in seafood.
- Replace refined grains with whole grains. Whole grains like barley, brown rice, and oats are rich in fiber and other nutrients that benefit your health and reduce inflammation. Swap out refined grains with whole grains to keep in line with your anti-inflammatory meal plan.
- Vary your proteins. Red meat, poultry, seafood, eggs, dairy, beans, peas, nuts, and seeds all contain protein. Choose lean sources of animal protein and be sure to include plant sources of protein throughout the week to boost fiber and nutrient intake.
- Use herbs and spices to add flavor. Herbs and spices are a great way to add flavor to food without salt. These flavor enhancers also contain antioxidants and phytonutrients that may help your fight against inflammation.
- Limit foods high in saturated fat and added sugar. Foods high in saturated fat and added sugar increase inflammation. Limiting your intake of these foods is recommended when eating to promote better health.
A Word From Verywell
The anti-inflammatory diet is a balanced diet that most people can follow for life. It encourages the consumption of a variety of nutrient-rich foods from all the food groups that benefit your body by reducing inflammation.
Consider consulting with a health care provider or a registered dietitian when considering making changes to your usual diet. No single diet works for all and it’s important to find an eating style that fits your health needs and goals, as well as your tastes and budget.
We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.
