30-Day No-Sugar, Anti-Inflammatory Meal Plan for Weight Loss, Created by a Dietitian

Emily Lachtrupp, M.S., RD

May 20, 2024 at 11:10 AM·24 min read

Delicious meals tailored to reduce inflammation and promote weight loss!

Reviewed by Dietitian Maria Laura Haddad-GarciaReviewed by Dietitian Maria Laura Haddad-Garcia

Follow this anti-inflammatory meal plan for a month of meals and snacks tailored to reduce inflammation and promote weight loss. You’ll find an abundance of antioxidant-rich produce, healthy fats from fish, nuts and seeds, and plenty of flavor, too. To facilitate a smooth routine, we also included some meal-prep tips at the start of each week and opted for leftovers a few times throughout the month. Let’s get started!

Why This Meal Plan Is Great for You

This meal plan is great for you because it’s chock-full of anti-inflammatory ingredients while also being flexible and setting up a realistic routine. Healthy eating is not necessarily cut-and dried; perfection is not required to reduce inflammation. We included meals rich in ingredients that can help reduce inflammation, such as nuts, seeds, fish, avocado, beets, cherries, berries and dark leafy greens, to name a few.

To maximize nutrition and this plan's anti-inflammatory benefits, we opted to skip added sugars, which can exacerbate inflammation. We do, however, include foods that contain natural sugars, such as fruit, vegetables and unsweetened dairy, because these foods also provide many important nutrients, like vitamins, minerals, protein and fiber.

We mapped out a routine that can help facilitate weight loss by including nutrient-rich meals and snacks, providing at least 28 grams of satiating fiber each day and filling snacks throughout the day to stave off hunger. At first glance, inflammation and weight may not appear to be linked, but research shows that markers of chronic inflammation increase with weight gain and losing excessive weight can help reduce inflammation. If your goal is to lose weight, reducing inflammation is key.

To help promote weight loss, we set this plan at 1,500 calories a day, which is a level where many people will experience weight loss. We also included modifications for 1,200 and 2,000 calories per day for those with other calorie needs. As with all meal plans, this is meant to serve as a framework for a healthy eating plan. Listen to your hunger cues, make adjustments to fit your routine and know that this meal plan doesn’t have to be followed exactly to reap the benefits.

Frequently Asked Questions

Is it OK to mix and match meals if there is one I do not like?

Absolutely. We included various meals throughout the month to provide plenty of options. That said, eating what you love is essential to making healthy eating sustainable for you. The ultimate goal is to eat a wide variety of nutrients, focus on increasing fruits and vegetables, and incorporate plenty of healthy fats, like those in nuts, fish and avocado. For this plan, we ensured the daily totals were around 1,500 calories and less than 2,300 milligrams of sodium. We also included a minimum of 60 grams of protein and 28 grams of fiber daily. If you’re swapping a meal while closely monitoring calories, protein, fiber or other nutrients, choosing a meal with a similar nutritional profile may be helpful. Check out all of our anti-inflammatory and no-sugar recipes for more inspiration.

Can I eat the same breakfast or lunch every day?

Definitely, feel free to choose the same breakfast or lunch option every day if that’s preferred. Calorie levels vary depending on the meal. Each breakfast is approximately 330 to 400 calories, while lunch varies from about 325 to 475 calories. If you’re closely monitoring calories and making a swap, it may be helpful to choose a breakfast or lunch that is similar in calories, or consider adjusting a snack or two.

Can I follow this plan if I am not trying to lose weight?

Yes! Everyone can benefit from an anti-inflammatory diet, which is ultimately a nutrient-rich eating plan. Chronic inflammation is linked to numerous health issues, so being proactive and aiming to reduce inflammation and up your nutrients can be a great step to take. If weight loss isn’t your goal, you may need to adjust the total calories. We included modifications for a 2,000-calorie day that may help.

What Is the Anti-Inflammatory Diet?

The anti-inflammatory diet is very similar to the popular Mediterranean diet. The anti-inflammatory diet emphasizes eating foods that may reduce inflammation, such as highly pigmented fruits and vegetables like cherries, kale, berries and beets. It also includes plenty of fish, nuts, seeds and other healthy fats. While eating this way 100% of the time is not required to reap anti-inflammatory benefits, the diet does limit added sugars, refined grains and ultra-processed foods.

Anti-Inflammatory Foods to Focus On

Fish, especially fish rich in omega-3 fatty acids, such as salmon and tuna
Shellfish
Fruits
Vegetables
Olives and olive oil
Avocado and avocado oil
Nuts and seeds, including natural nut butters
Beans
Lentils
Edamame
Whole grains
Herbs and spices
Unsweetened fermented dairy, such as yogurt, kefir and cottage cheese

Week 1

How to Meal-Prep Your Week of Meals

Make Slow-Cooker Moroccan-Spiced Chicken Stew to have for lunch on Days 2 through 5.

Day 1

Breakfast (383 calories)

1 serving Chickpea & Potato Hash

A.M. Snack (152 calories)

1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup blueberries

Lunch (463 calories)

1 serving Anti-Inflammatory Beet & Avocado Wrap

P.M. Snack (95 calories)

1 medium apple

Dinner (409 calories)

1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Daily Totals: 1,501 calories, 78g fat, 73g protein, 139g carbohydrate, 30g fiber, 1,531mg sodium

Make it 1,200 calories: Change lunch to 1 serving Cucumber & Roasted Red Pepper Hummus Wrap and change P.M. snack to ½ cup blackberries.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack.

Day 2

<p>Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle</p> — Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

Breakfast (325 calories)

1 serving Strawberry-Peach Chia Seed Smoothie
1 large hard-boiled egg

A.M. Snack (206 calories)

¼ cup unsalted dry-roasted almonds

Lunch (390 calories)

1 serving Slow-Cooker Moroccan-Spiced Chicken Stew
1 medium bell pepper, sliced
2 Tbsp. hummus

P.M. Snack (82 calories)

¾ cup low-fat plain kefir

Dinner (411 calories)

1 serving Cauliflower Steaks Piccata
1 serving Roasted Broccolini with Lemon & Parmesan
½ cup cooked quinoa

Evening Snack (98 calories)

1 serving Lemon-Blueberry Nice Cream

Daily Totals: 1,512 calories, 65g fat, 80g protein, 163g carbohydrates, 36g fiber, 1,967mg sodium

Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries and omit quinoa at dinner.

Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, add 1 large pear to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to P.M. snack.

Day 3

Breakfast (290 calories)

1 serving Sprouted-Grain Toast with Peanut Butter & Banana

A.M. Snack (152 calories)

1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup blueberries

Lunch (390 calories)

1 serving Slow-Cooker Moroccan-Spiced Chicken Stew
1 medium bell pepper, sliced
2 Tbsp. hummus

P.M. Snack (49 calories)

½ cup cherries

Dinner (537 calories)

1 serving Slow-Cooker Marry Me Chicken with Barley

Evening Snack (98 calories)

1 serving Lemon-Blueberry Nice Cream

Daily Totals: 1,516 calories, 43g fat, 98g protein, 189g carbohydrates, 33g fiber, 1,682mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack and peppers with hummus at lunch plus omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Cabbage Caesar Salad to dinner.

Day 4

Breakfast (325 calories)

1 serving Strawberry-Peach Chia Seed Smoothie
1 large hard-boiled egg

A.M. Snack (206 calories)

¼ cup unsalted dry-roasted almonds

Lunch (390 calories)

1 serving Slow-Cooker Moroccan-Spiced Chicken Stew
1 medium bell pepper, sliced
2 Tbsp. hummus

P.M. Snack (168 calories)

1 cup low-fat plain kefir
1 medium peach

Dinner (424 calories)

1 serving Roasted Chickpea Curry Bowl
1 serving Radish, Celery & Cucumber Salad

Daily Totals: 1,513 calories, 68g fat, 84g protein, 155g carbohydrates, 36g fiber, 2,232mg sodium

Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries and omit kefir at P.M. snack.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 large pear to A.M. snack and 1 medium orange to lunch.

Day 5

Breakfast (290 calories)

1 serving Sprouted-Grain Toast with Peanut Butter & Banana

A.M. Snack (152 calories)

1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup blueberries

Lunch (390 calories)

1 serving Slow-Cooker Moroccan-Spiced Chicken Stew
1 medium bell pepper, sliced
2 Tbsp. hummus

P.M. Snack (131 calories)

1 large pear

Dinner (552 calories)

1 serving Creamy Pesto Shrimp with Gnocchi & Peas
1 serving Cucumber, Tomato & Feta Salad

Daily Totals: 1,515 calories, 55g fat, 83g protein, 178g carbohydrates, 29g fiber, 1,703mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack, change P.M. snack to 1 medium apple and omit Cucumber, Tomato & Feta Salad at dinner.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1 medium orange to lunch, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Day 6

Breakfast (325 calories)

1 serving Strawberry-Peach Chia Seed Smoothie
1 large hard-boiled egg

A.M. Snack (142 calories)

1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup raspberries

Lunch (463 calories)

1 serving Anti-Inflammatory Beet & Avocado Wrap

P.M. Snack (59 calories)

1 medium peach

Dinner (537 calories)

1 serving Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts
1 serving Greens with Parmesan Vinaigrette

Daily Totals: 1,524 calories, 82g fat, 76g protein, 136g carbohydrates, 33g fiber, 1,970mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack and change lunch to 1 serving Cucumber & Roasted Red Pepper Hummus Wrap.

Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, and add 2 Tbsp. chopped walnuts to A.M. snack, 1 medium apple to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 7

Breakfast (383 calories)

1 serving Chickpea & Potato Hash

A.M. Snack (168 calories)

1 cup low-fat plain kefir
1 medium peach

Lunch (463 calories)

1 serving Anti-Inflammatory Beet & Avocado Wrap

P.M. Snack (95 calories)

1 medium apple

Dinner (406 calories)

1 serving Baked Halibut with Brussels Sprouts & Quinoa

Daily Totals: 1,515 calories, 71g fat, 67g protein, 166g carbohydrates, 33g fiber, 1,791mg sodium

Make it 1,200 calories: Omit kefir at A.M. snack and change lunch to 1 serving Cucumber & Roasted Red Pepper Hummus Wrap.

Make it 2,000 calories: Add 1 medium orange to breakfast, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack.