About This Plan
- This 30-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories
- Each day provides at least 67 grams of protein and 30 grams of fiber, though most days come in quite a bit higher than that.
- You’ll find a month of quick and easy anti-inflammatory meals and snacks that come together in 30 minutes or less of active cooking time.
Interested in following the anti-inflammatory diet but unsure how to get started? We’ve got you covered. In this 30-day anti-inflammatory meal plan for beginners, we map out an entire month of meals and snacks that prioritize foods with anti-inflammatory benefits. You’ll find an array of healthy fats, such as fish, nuts, avocado and olive oil, plant-based protein and nutrient-rich fruits and vegetables, such as berries and dark leafy greens. To make this plan beginner-friendly, each meal requires 30-minutes or less of active cooking time, plus we include meal-prep tips at the beginning of each week. With three different calorie levels to choose from, this healthy eating plan can work for most people, including those newer to meal planning as well as more experienced cooks looking to simplify their routine.
Week 1
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Meal-Prep Tips:
- Make Curried Butter Beans to have for lunch on days 2 through 5.
- Prepare Blueberry-Lemon Energy Balls to have as a snack throughout the week.
Day 1
Breakfast (405 calories)
A.M. Snack (190 calories)
Lunch (493 calories)
P.M. Snack (95 calories)
- 1 medium apple
Dinner (627 calories)
Daily Totals: 1,810 calories, 87g fat, 75g protein, 192g carbohydrate, 41g fiber, 1,418mg sodium.
Make it 1,500 calories: Delete the A.M. and P.M. snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the P.M. snack.
Day 2
Breakfast (310 calories)
A.M. Snack (190 calories)
Lunch (431 calories)
P.M. Snack (170 calories)
Dinner (466 calories)
Evening Snack (226 calories)
Daily Totals: 1,789 calories, 82g fat, 90g protein, 192g carbohydrate, 48g fiber, 1,210mg sodium.
Make it 1,500 calories: Change P.M. snack to 1 medium banana and omit evening snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 thick (1.5-oz.) slice whole-wheat baguette to dinner.
Day 3
Breakfast (388 calories)
A.M. Snack (190 calories)
Lunch (431 calories)
P.M. Snack (170 calories)
Dinner (485 calories)
Evening Snack (122 calories)
Daily Totals: 1,782 calories, 87g fat, 94g protein, 167g carbohydrate, 41g fiber, 1,964mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add 1 serving Caprese Salad with Cherry Tomatoes to dinner.
Day 4
Breakfast (388 calories)
A.M. Snack (190 calories)
Lunch (431 calories)
P.M. Snack (170 calories)
Dinner (518 calories)
Evening Snack (122 calories)
Daily Totals: 1,815 calories, 79g fat, 91g protein, 198g carbohydrate, 39g fiber, 1,977mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 5
Breakfast (310 calories)
A.M. Snack (190 calories)
Lunch (431 calories)
P.M. Snack (170 calories)
Dinner (466 calories)
Evening Snack (226 calories)
Daily Totals: 1,793 calories, 78g fat, 86g protein, 205g carbohydrate, 49g fiber, 1,416mg sodium.
Make it 1,500 calories: Change P.M. snack to 1 medium banana and omit the evening snack.
Make it 2,000 calories: Omit orange at breakfast and add 1 serving Strawberry-Pineapple Smoothie.
Day 6
Breakfast (388 calories)
A.M. Snack (190 calories)
Lunch (496 calories)
P.M. Snack (170 calories)
Dinner (399 calories)
Evening Snack (176 calories)
- ¼ cup dry-roasted unsalted shelled pistachios
Daily Totals: 1,816 calories, 86g fat, 112g protein, 157g carbohydrate, 31g fiber, 1,956mg sodium.
Make it 1,500 calories: Change P.M. snack to 1 clementine and omit the evening snack.
Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Day 7
Breakfast (405 calories)
A.M. Snack (190 calories)
Lunch (415 calories)
P.M. Snack (170 calories)
Dinner (493 calories)
Evening Snack (122 calories)
Daily Totals: 1,795 calories, 87g fat, 67g protein, 203g carbohydrate, 50g fiber, 1,303mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Week 2
Ali Redmond
Meal-Prep Tips:
- Make Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 9 through 12.
- Prepare Strawberry Chia Pudding to have for breakfast on days 9 through 12.
- Make Anti-Inflammatory Energy Balls to have as a snack throughout the week.
Day 8
Breakfast (356 calories)
A.M. Snack (203 calories)
Lunch (472 calories)
P.M. Snack (222 calories)
Dinner (443 calories)
Evening Snack (95 calories)
- 1 medium apple
Daily Totals: 1,790 calories, 45g fat, 102g protein, 265g carbohydrate, 44g fiber, 1,454mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.
Day 9
Breakfast (422 calories)
A.M. Snack (203 calories)
Lunch (393 calories)
P.M. Snack (222 calories)
Dinner (401 calories)
Evening Snack (176 calories)
- ¼ cup dry-roasted shelled pistachios
Daily Totals: 1,813 calories, 81g fat, 109g protein, 175g carbohydrate, 41g fiber, 1,483mg sodium.
Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 medium orange.
Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Day 10
Breakfast (422 calories)
A.M. Snack (203 calories)
Lunch (393 calories)
P.M. Snack (222 calories)
Dinner (410 calories)
Evening Snack (176 calories)
- ¼ cup dry-roasted shelled pistachios
Daily Totals: 1,822 calories, 83g fat, 108g protein, 169g carbohydrate, 37g fiber, 1,552mg sodium.
Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 medium orange.
Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Day 11
Breakfast (422 calories)
A.M. Snack (203 calories)
Lunch (393 calories)
P.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (592 calories)
Daily Totals: 1,813 calories, 101g fat, 79g protein, 162g carbohydrate, 36g fiber, 1,464mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.
Day 12
Breakfast (422 calories)
A.M. Snack (203 calories)
Lunch (393 calories)
P.M. Snack (268 calories)
Dinner (439 calories)
Evening Snack (95 calories)
- 1 medium apple
Meal-Prep Tip: Reserve two servings One-Pot Lentil & Vegetable Soup with Parmesan to have for lunch on days 13 & 14.
Daily Totals: 1,816 calories, 79g fat, 74g protein, 217g carbohydrate, 43g fiber, 1,441mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.
Day 13
Breakfast (356 calories)
A.M. Snack (203 calories)
Lunch (359 calories)
P.M. Snack (268 calories)
Dinner (434 calories)
Evening Snack (176 calories)
- ¼ cup dry-roasted shelled pistachios
Daily Totals: 1,795 calories, 68g fat, 96g protein, 224g carbohydrate, 38g fiber, 1,562mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 cup cooked quinoa to dinner.
Day 14
Breakfast (356 calories)
A.M. Snack (203 calories)
Lunch (359 calories)
P.M. Snack (268 calories)
Dinner (578 calories)
Evening Snack (62 calories)
- 1 medium orange
Daily Totals: 1,825 calories, 65g fat, 83g protein, 250g carbohydrate, 39g fiber, 1,370mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Week 3
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Meal-Prep Tips:
- Make Chicken & Cabbage Soup with Pesto to have for lunch on days 16 through 19.
- Prepare a double batch of High-Protein Raspberry & Peanut Butter Overnight Oats to have for breakfast on days 16 through 19.
Day 15
Breakfast (388 calories)
A.M. Snack (268 calories)
- ¼ cup dry-roasted unsalted almonds
- 1 medium orange
Lunch (418 calories)
P.M. Snack (230 calories)
Dinner (514 calories)
Daily Totals: 1,815 calories, 106g fat, 114g protein, 102g carbohydrate, 34g fiber, 1,971mg sodium.
Make it 1,500 calories: Omit orange at A.M. snack and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Strawberry Peach Smoothie as an evening snack.
Day 16
Breakfast (448 calories)
A.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (375 calories)
P.M. Snack (304 calories)
Dinner (453 calories)
Daily Totals: 1,783 calories, 79g fat, 93g protein, 193g carbohydrate, 49g fiber, 1,479mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Jar with Fruit as an evening snack.
Day 17
Breakfast (448 calories)
A.M. Snack (95 calories)
- 1 medium apple
Lunch (375 calories)
P.M. Snack (304 calories)
Dinner (581 calories)
Daily Totals: 1,803 calories, 73g fat, 103g protein, 198g carbohydrate, 43g fiber, 1,728mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories:
Day 18
Breakfast (448 calories)
A.M. Snack (215 calories)
Lunch (375 calories)
P.M. Snack (230 calories)
Dinner (489 calories)
Evening Snack (62 calories)
- 1 medium orange
Daily Totals: 1,819 calories, 83g fat, 93g protein, 186g carbohydrate, 44g fiber, 1,480mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 19
Breakfast (448 calories)
A.M. Snack (241 calories)
- ¼ cup dry-roasted unsalted almonds
- 1 clementine
Lunch (375 calories)
P.M. Snack (304 calories)
Dinner (417 calories)
Meal-Prep Tip: Reserve two servings Za’atar-Roasted Chicken with Chickpeas to have for lunch on days 21 & 22.
Daily Totals: 1,786 calories, 76g fat, 104g protein, 185g carbohydrate, 43g fiber, 1,578mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 20
Breakfast (388 calories)
A.M. Snack (305 calories)
- 1 medium apple
- 2 Tbsp. natural peanut butter
Lunch (417 calories)
P.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (460 calories)
Daily Totals: 1,775 calories, 100g fat, 96g protein, 127g carbohydrate, 30g fiber, 2,277mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Strawberry-Pineapple Smoothie as an evening snack.
Day 21
Breakfast (388 calories)
A.M. Snack (122 calories)
Lunch (417 calories)
P.M. Snack (304 calories)
Dinner (434 calories)
Evening Snack (130 calories)
Daily Totals: 1,792 calories, 87g fat, 91g protein, 162g carbohydrate, 31g fiber, 2,284mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Week 4
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Meal-Prep Tips:
- Make Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on days 23 through 26.
- Prepare Fig Newton-Inspired Energy Balls to have as a snack throughout the week.
Day 22
Breakfast (409 calories)
A.M. Snack (234 calories)
Lunch (418 calories)
P.M. Snack (222 calories)
Dinner (436 calories)
Evening Snack (62 calories)
- 1 medium orange
Daily Totals: 1,781 calories, 82g fat, 125g protein, 148g carbohydrate, 34g fiber, 1,738mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 23
Breakfast (352 calories)
A.M. Snack (234 calories)
Lunch (390 calories)
P.M. Snack (222 calories)
Dinner (535 calories)
Evening Snack (62 calories)
- 1 medium orange
Daily Totals: 1,792 calories, 76g fat, 114g protein, 182g carbohydrate, 51g fiber, 1,502mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 24
Breakfast (409 calories)
A.M. Snack (234 calories)
Lunch (390 calories)
P.M. Snack (176 calories)
- ¼ cup dry-roasted unsalted shelled pistachios
Dinner (588 calories)
Daily Totals: 1,797 calories, 96g fat, 80g protein, 168g carbohydrate, 41g fiber, 1,950mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.
Make it 2,000 calories: Add 1 serving Cottage Cheese Jar with Fruit as an evening snack.
Day 25
Breakfast (352 calories)
A.M. Snack (234 calories)
Lunch (390 calories)
P.M. Snack (222 calories)
Dinner (431 calories)
Evening Snack (176 calories)
- ¼ cup dry-roasted unsalted shelled pistachios
Daily Totals: 1,804 calories, 83g fat, 115g protein, 168g carbohydrate, 48g fiber, 1,480mg sodium.
Make it 1,500 calories: Omit A.M. snack and change evening snack to 1 medium apple.
Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Day 26
Breakfast (409 calories)
A.M. Snack (234 calories)
Lunch (390 calories)
P.M. Snack (222 calories)
Dinner (543 calories)
Meal-Prep Tip: Reserve 4 servings Slow-Cooker Chicken & White Bean Stew to have for lunch on days 27 through 30.
Daily Totals: 1,798 calories, 79g fat, 115g protein, 163g carbohydrate, 42g fiber, 2,201mg sodium.
Make it 1,500 calories: Change the A.M. snack to 1 serving Cottage Cheese-Berry Bowl and omit the evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 27
Breakfast (352 calories)
A.M. Snack (234 calories)
Lunch (379 calories)
P.M. Snack (215 calories)
Dinner (445 calories)
Evening Snack (176 calories)
- ¼ cup dry-roasted unsalted shelled pistachios
Daily Totals: 1,799 calories, 72g fat, 104g protein, 200g carbohydrate, 55g fiber, 2,008mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit the evening snack.
Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Day 28
Breakfast (409 calories)
A.M. Snack (234 calories)
Lunch (379 calories)
P.M. Snack (170 calories)
Dinner (613 calories)
Daily Totals: 1,805 calories, 71g fat, 88g protein, 210g carbohydrate, 49g fiber, 2,077mg sodium.
Make it 1,500 calories: Omit the A.M. snack and change P.M. snack to 1 medium apple.
Week 5
Day 29
Breakfast (405 calories)
A.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (379 calories)
P.M. Snack (222 calories)
Dinner (410 calories)
Evening Snack (193 calories)
Daily Totals: 1,814 calories, 83g fat, 94g protein, 189g carbohydrate, 48g fiber, 1,633mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium banana and omit the evening snack.
Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Day 30
Breakfast (373 calories)
A.M. Snack (357 calories)
Lunch (379 calories)
P.M. Snack (193 calories)
Dinner (472 calories)
Evening Snack (53 calories)
- 1 cup sliced strawberries
Daily Totals: 1,820 calories, 72g fat, 114g protein, 191g carbohydrate, 40g fiber, 2,113mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 clementine.
Frequently Asked Questions
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Definitely, meal plans are meant to be enjoyed. If there’s a meal you don’t like, you could repeat a different meal in this plan or browse all of our anti-inflammatory diet recipes for additional inspiration.
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You can eat the same breakfast or lunch every day if it’s easier for your routine. We choose each meal with anti-inflammatory benefits in mind, so a swap should work for most people. Each breakfast is typically between 300 to 400 calories while lunches are around 400 calories. If you’re closely monitoring calories, protein, fiber or other nutrients, you may want to adjust a snack or two if choosing a meal with a significantly different nutritional profile.
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We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
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While temporary, acute inflammation that occurs in response to an injury can help your body heal and fight off infection, chronic inflammation can be harmful. Chronic inflammation is when your body consistently has elevated inflammatory markers. Chronic inflammation may be caused by diet, environmental factors, obesity and poor sleep, to name a few. If left unchecked, chronic inflammation may increase the risk of developing heart disease, type 2 diabetes, depression and arthritis.
Health Benefits of the Anti-Inflammatory Diet:
The anti-inflammatory diet emphasizes fruits and vegetables (especially richly-pigmented options, like dark leafy greens and berries), whole grains, legumes, fatty fish, nuts, olive oil and fermented foods, such as yogurt and kefir. These foods contain beneficial nutrients that may reduce chronic inflammation in the body. The anti-inflammatory diet limits ultra-processed foods, red meat and excess added sugar. Research shows that following an anti-inflammatory routine may improve brain health, result in better sleep quality, reduce chronic pain and lower the risk of developing heart disease and type 2 diabetes., , In this plan, you’ll find a wide variety of colorful produce, fatty fish like salmon and tuna, as well as unsaturated fats from olive oil, avocado, nuts and seeds. All together, these nutrient-rich foods may help quash inflammation and help you feel your best.