A month's worth of high-protein meals and snacks tailored to reduce inflammation and keep you satisfied.
Reviewed by Dietitian Maria Laura Haddad-GarciaGrowing research, including a 2019 study published in Nature Medicine, links chronic inflammation to several health conditions, including type 2 diabetes, heart disease, kidney disease and even some cancers. In fact, the study credits these chronic inflammatory health conditions as responsible for over 50% of deaths. Though it's too simple to point to chronic inflammation as the only reason these diseases develop (other factors include genetics and the environment), it certainly motivates us to incorporate more anti-inflammatory nutrients into our diets. Foods with inflammation-reducing benefits include antioxidant-rich produce, such as berries and dark leafy greens, and unsaturated fat foods, like salmon, nuts and seeds.
Related: What Happens to Your Body When You Have Inflammation
This plan includes a month of meals and snacks incorporating the principles of the anti-inflammatory diet while pumping up the protein. Each day provides at least 75 grams of protein and 28 grams of fiber, so you can enjoy the delicious flavors of this anti-inflammatory diet plan while keeping hunger at bay due to the satisfying power of these two nutrients. Though diet is an important factor, it's helpful to include other strategies to reduce inflammation, such as improving sleep quality, reducing stress and incorporating regular exercise. Because many people follow meal plans to assist with weight loss, this plan is set at 1,500 calories per day. We also included modifications for 1,200 and 2,000 calories per day for those with other calorie needs.
Daily Totals: 1,511 calories, 52g fat, 88g protein, 188g carbohydrate, 38g fiber, 1,309mg sodium
Make it 1,200 calories: Omit kefir at breakfast and change P.M. snack to 1/4 cup sliced cucumber.
Make it 2,000 calories: Add 1/4 cup dry-roasted unsalted almonds to A.M. snack, 1 medium apple to P.M. snack and 1 serving Pineapple & Avocado Salad to dinner.
Daily Totals: 1,517 calories, 74g fat, 89g protein, 137g carbohydrate, 38g fiber, 1,961mg sodium
Make it 1,200 calories: Omit clementine at breakfast, change A.M. snack to 1/4 cup sliced cucumber and change P.M. snack to 1/2 cup blackberries.
Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and increase to 1/4 cup dry-roasted unsalted almonds to P.M. snack.
Daily Totals: 1,519 calories, 77g fat, 84g protein, 133g carbohydrate, 39g fiber, 1,607mg sodium
Make it 1,200 calories: Change A.M. snack to 1/4 cup blueberries, reduce to 1 Cranberry-Almond Energy Balls at P.M. snack and omit mixed greens with Lemon-Garlic Vinaigrette at dinner.
Make it 2,000 calories: Add 1 medium peach to breakfast, 1/4 cup dry-roasted unsalted almonds to A.M. snack, increase to Cranberry-Almond Energy Balls at P.M. snack and add 1/2 an avocado to dinner.
Daily Totals: 1,495 calories, 72g fat, 92g protein, 128g carbohydrate, 29g fiber, 1,530mg sodium
Make it 1,200 calories: Change P.M. snack to 1 plum and omit pita at dinner.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, increase to 3 Cranberry-Almond Energy Balls at A.M. snack and add 1 medium apple to P.M. snack.
Daily Totals: 1,500 calories, 66g fat, 99g protein, 133g carbohydrate, 29g fiber, 2,229mg sodium
Make it 1,200 calories: Change breakfast to 1 serving Sprouted-Grain Toast with Peanut Butter & Banana, change A.M. snack to 1/4 cup sliced cucumber and reduce to 1/4 cup raspberries at P.M. snack.
Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 dry-roasted unsalted almonds to P.M. snack.
Daily Totals: 1,494 calories, 53g fat, 85g protein, 183g carbohydrate, 28g fiber, 1,408mg sodium
Make it 1,200 calories: Reduce to 1/3 cup blackberries at A.M. snack, change lunch to Cucumber Salad Sandwich and change P.M. snack to 1/3 cup raspberries.
Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 dry-roasted unsalted almonds at A.M. snack.
Daily Totals: 1,507 calories, 73g fat, 81g protein, 145g carbohydrate, 30g fiber, 1,937mg sodium
Make it 1,200 calories: Omit clementine at breakfast, change A.M. snack to 1/4 cup sliced cucumber and omit boiled egg at P.M. snack.
Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 dry-roasted unsalted almonds at A.M. snack.
Daily Totals: 1,500 calories, 65g fat, 98g protein, 138g carbohydrate, 28g fiber, 1,253mg sodium
Make it 1,200 calories: Reduce to 3/4 cup low-fat plain Greek yogurt at breakfast, reduce to 1/4 cup blackberries at A.M. snack, change lunch to 1 serving White Bean & Veggie Salad, plus change P.M. snack to 1/4 cup blueberries.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and change A.M. snack to 1/4 cup dry-roasted unsalted almonds.
Daily Totals: 1,479 calories, 81g fat, 77g protein, 122g carbohydrate, 28g fiber, 1,603mg sodium
Make it 1,200 calories: Change A.M. snack to 2/3 cup raspberries, P.M. snack to 1/4 cup sliced cucumber and change dinner to Rosemary Roasted Salmon with Asparagus & Potatoes.
Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 dry-roasted unsalted almonds at A.M. snack.
Daily Totals: 1,487 calories, 63g fat, 83g protein, 154g carbohydrate, 31g fiber, 1,862mg
Make it 1,200 calories: Omit clementine at breakfast, change A.M. snack to 1/4 cup sliced cucumber and change P.M. snack to 1/4 cup blackberries.
Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 1 1/2 Tbsp. natural peanut butter to A.M. snack.
Daily Totals: 1,515 calories, 81g fat, 75g protein, 131g carbohydrate, 33g fiber, 1,624mg sodium
Make it 1,200 calories: Omit yogurt at A.M. snack and change dinner to 1 serving Chicken Caesar Pasta Salad.
Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, 1/4 cup dry-roasted unsalted almonds to P.M. snack and 1 serving Basic Green Salad with Vinaigrette to dinner.
Meal-Prep Tip: Reserve two servings Quinoa Salad with Feta, Olives & Tomatoes to have for lunch on days 13 & 14.
Daily Totals: 1,483 calories, 67g fat, 93g protein, 134g carbohydrate, 32g fiber, 2,067mg sodium
Make it 1,200 calories: Omit yogurt at A.M. snack, reduce to 1/2 cup blackberries at P.M. snack and change side dish at dinner to 1 serving Traditional Greek Salad.
Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and 20 dry-roasted unsalted almonds to P.M. snack.
Daily Totals: 1,501 calories, 60g fat, 84g protein, 162g carbohydrate, 33g fiber, 1,874mg sodium
Make it 1,200 calories: Change A.M. snack to 1 plum, change P.M. snack to 1 apple and omit side salad at dinner.
Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and 20 dry-roasted unsalted almonds to P.M. snack.
Daily Totals: 1,502 calories, 67g fat, 78g protein, 156g carbohydrate, 29g fiber, 1,393mg sodium
Make it 1,200 calories: Omit energy balls at A.M. snack and change P.M. snack to 1/4 cup sliced cucumber.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup dry-roasted unsalted almonds to P.M. snack.
Daily Totals: 1,498 calories, 79g fat, 83g protein, 122g carbohydrate, 41g fiber, 1,529mg sodium
Make it 1,200 calories: Omit Everything Bagel Avocado Toast at lunch and reduce to 1/2 cup edamame at P.M. snack.
Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, increase to 1 1/2 cups edamame at P.M. snack and add 1 banana to evening snack.
Daily Totals: 1,525 calories, 93g fat, 82g protein, 101g carbohydrate, 28g fiber, 1,521mg sodium
Make it 1,200 calories: Reduce to 1/4 cup Grandpa's Homemade Granola at breakfast and omit almonds at P.M. snack.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1 serving Everything Bagel Avocado Toast to lunch.
Daily Totals: 1,503 calories, 52g fat, 98g protein, 166g carbohydrate, 32g fiber, 1,461mg sodium
Make it 1,200 calories: Change A.M. snack to 1/4 cup raspberries and omit apple at P.M. snack.
Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Everything Bagel Avocado Toast to lunch.
Daily Totals: 1,503 calories, 67g fat, 78g protein, 160g carbohydrate, 32g fiber, 1,475mg sodium
Make it 1,200 calories: Reduce to 1/4 cup Grandpa's Homemade Granola at breakfast, swap 1 medium peach for the pear at A.M. snack and omit side salad at dinner.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 30 dry-roasted unsalted almonds to P.M. snack.
Meal-Prep Tip: Reserve two servings Slow-Cooker Black Bean & Brown Rice Stuffed Peppers to have for lunch on days 20 and 21.
Daily Totals: 1,502 calories, 71g fat, 80g protein, 144g carbohydrate, 30g fiber, 1,864mg sodium
Make it 1,200 calories: Reduce to 1/2 cup kefir at breakfast and omit Guacamole Chopped Salad at dinner.
Make it 2,000 calories: Add 1 large pear to breakfast, 1 serving Everything Bagel Avocado Toast to lunch and 1/4 cup dry-roasted unsalted almonds to P.M. snack.
Daily Totals: 1,521 calories, 53g fat, 82g protein, 190g carbohydrate, 30g fiber, 1,655mg sodium
Make it 1,200 calories: Omit kefir at breakfast and omit Pineapple & Avocado Salad at dinner.
Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 20 dry-roasted unsalted almonds to P.M. snack.
Daily Totals: 1,519 calories, 72g fat, 88g protein, 142g carbohydrate, 28g fiber, 1,719mg sodium
Make it 1,200 calories: Change A.M. snack to 1/4 cup sliced cucumber and omit walnuts at P.M. snack.
Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, increase to 3 Tbsp. chopped walnuts at P.M. snack and add 2 cups mixed greens with 1 serving Lemon-Garlic Vinaigrette to dinner.
Daily Totals: 1,495 calories, 51g fat, 95g protein, 176g carbohydrate, 32g fiber, 1,273mg sodium
Make it 1,200 calories: Reduce to 1/4 cup Grandpa's Homemade Granola at breakfast and change dinner to 1 serving Grilled Fish Tacos.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and 1/4 cup dry-roasted unsalted almonds to A.M. snack.
Daily Totals: 1,496 calories, 64g fat, 84g protein, 162g carbohydrate, 32g fiber, 1,624mg sodium
Make it 1,200 calories: Omit pear at lunch and change dinner to 1 serving Seared Chicken with Mango Salsa & Spaghetti Squash.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to breakfast, increase to 30 dry-roasted unsalted almonds at A.M. snack and add 1 serving Everything Bagel Avocado Toast to lunch.
Daily Totals: 1,512 calories, 53g fat, 84g protein, 188g carbohydrate, 33g fiber, 1,450mg sodium
Make it 1,200 calories: Reduce to 1/4 cup Grandpa's Homemade Granola at breakfast and change dinner to 1 serving Vegetarian Chopped Power Salad with Creamy Cilantro Dressing.
Make it 2,000 calories: dd 30 dry-roasted unsalted almonds to A.M. snack, 1 cup edamame, in pods, to P.M. snack and 1 medium peach to evening snack.
Meal-Prep Tip: Make Chopped Salad with Chickpeas, Olives & Feta to have for lunch on days 26 through 29.
Daily Totals: 1,514 calories, 63g fat, 98g protein, 149g carbohydrate, 31g fiber, 1,583mg sodium
Make it 1,200 calories: Change A.M. snack to 1 plum and reduce to 1 energy ball at P.M. snack.
Make it 2,000 calories: Add 2 Tbsp. creamy natural peanut butter to breakfast, 1 serving Everything Bagel Avocado Toast to lunch and 1 medium banana to evening snack.
Daily Totals: 1,486 calories, 59g fat, 85g protein, 162g carbohydrate, 35g fiber, 1,229mg sodium
Make it 1,200 calories: Omit kefir at breakfast and change A.M. snack to 1 plum/
Make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to lunch, 30 dry-roasted unsalted almonds to P.M. snack and 1 medium banana to evening snack.
Daily Totals: 1,516 calories, 72g fat, 81g protein, 144g carbohydrate, 29g fiber, 1,666mg sodium
Make it 1,200 calories: Omit yogurt at A.M. snack and pear at lunch.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to breakfast (to eat with apple) and 3 Tbsp. chopped walnuts to A.M. snack.
Daily Totals: 1,522 calories, 65g fat, 88g protein, 156g carbohydrate, 31g fiber, 1,346mg sodium
Make it 1,200 calories: Omit yogurt and walnuts at A.M. snack and omit pear at lunch.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to breakfast and 1 serving Guacamole Chopped Salad to dinner.
Daily Totals: 1,511 calories, 62g fat, 76g protein, 170g carbohydrate, 32g fiber, 1,652mg sodium
Make it 1,200 calories: Reduce to 1/4 cup Grandpa's Homemade Granola at breakfast, reduce to 1 hard-boiled egg at A.M. snack and omit pear at lunch.
Make it 2,000 calories: Add 1 medium peach to breakfast, 1 medium apple to A.M. snack, 1 serving Guacamole Chopped Salad to dinner and 1 medium banana as an evening snack.
Daily Totals: 1,495 calories, 46g fat, 83g protein, 198g carbohydrate, 29g fiber, 1,737mg sodium
Make it 1,200 calories: Reduce to 3/4 cup kefir at breakfast, omit yogurt at A.M. snack and omit baguette at dinner.
Make it 2,000 calories: Add 1/4 cup dry-roasted unsalted almonds to A.M. snack, 2 Tbsp. creamy natural peanut butter to P.M. snack and 1 medium pear to evening snack.
2023-08-25T09:34:09Z dg43tfdfdgfd