Anti-Inflammatory Meal Plan for Beginners
Anthocyanins, turmeric, omega-3 fatty acids, resveratrol—these are just some of the nutrients and compounds that come up when talking about the anti-inflammatory diet. Does it sound complicated? Definitely! But, it doesn't have to be so complex. At its core, the anti-inflammatory diet is a healthy Mediterranean-style diet with a focus on nutrient-dense foods and healthy fats, like salmon, avocado, nuts and olive oil.
In this seven-day anti-inflammatory meal plan for beginners, we break down the foods to focus on and include a week of healthy, simple recipes with shorter ingredient lists, making them a snap to put together, even on the busiest of days.
Related: Inflammation-Fighting Foods, Ranked from Worst to Best
If you're trying to lose weight, reducing inflammation and lowering calories can play a big role. We set this plan at 1,500 calories per day, which is a level where most people will lose weight, plus included modifications for 1,200 and 2,000 calories a day, depending on your calorie needs.
What Is the Anti-Inflammatory Diet?
The anti-inflammatory diet focuses on healthy fats, nutrient-dense foods, complex carbohydrates, legumes and plenty of fruits and vegetables. You won't see processed foods, excess added sugars, refined grains (like white bread and white flour) or red meat more than once or twice a week. The goal of this healthy diet is to reduce chronic inflammation in the body.
While inflammation is a necessary reaction of the body to acute injury, research shows that underlying chronic inflammation is associated with chronic diseases. For example, a 2019 study published in the journal Nature Medicine states that chronic systemic inflammation—inflammation that is throughout the body—is a cause of many diseases, including cardiovascular disease, diabetes, cancers, chronic kidney disease, non-alcoholic fatty liver disease, autoimmune disorders and neurodegenerative disorders.
You can combat some of the inflammation through lifestyle changes, like getting enough sleep, engaging in physical activity, lowering your stress and eating foods that have been shown to lower inflammation (and cutting back on those that tend to cause it).
The anti-inflammatory diet is very similar to the Mediterranean diet, another popular and health-enhancing plan. Both diets focus on nutrient-dense foods, healthy fats and plenty of nutritious produce while limiting processed foods, red meat and added sugars. One small difference between the two plans is that the anti-inflammatory plan focuses on including fruits and vegetables specifically shown to reduce inflammation—such as dark leafy greens and blue and red fruits and vegetables, like cherries, pomegranates, berries and beets.
Anti-Inflammatory Foods to Focus On:
Blueberries, blackberries and raspberries
Cherries
Pomegranate
Beets
Broccoli
Cauliflower
Brussels sprouts
Dark leafy greens (spinach, kale, chard)
Nuts and seeds, especially walnuts
Natural nut butters
Avocado
Olives and olive oil
Fish, especially salmon and tuna
Legumes (lentils, chickpeas and other beans)
Whole grains (quinoa, whole-wheat bread, brown rice)
Sweet potato
Eggs
Citrus fruits
Garlic, herbs and spices
Greek yogurt and kefir
Related: The 10 Best Anti-Inflammatory Foods for Weight Loss
How to Meal-Prep Your Week of Meals:
Make Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 2 through 5.
Day 1
Breakfast (333 calories)
1 serving Really Green Smoothie
A.M. Snack (131 calories)
1 large pear
Lunch (422 calories)
1 serving Hummus & Greek Salad
P.M. Snack (105 calories)
8 walnut halves
Dinner (522 calories)
Daily Totals: 1,512 calories, 54 g protein, 147 g carbohydrates, 31 g fiber, 86 g fat, 1,073 mg sodium
To make it 1,200 calories: Change A.M. snack to 1/2 cup sliced cucumbers, substitute Green Salad with Edamame & Beets at lunch, and change P.M. snack to 1 clementine.
To make it 2,000 calories: Add 1 medium orange to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, plus increase to 1/4 cup walnuts and add 1 medium apple to P.M. snack.
Day 2
Breakfast (333 calories)
1 cup low-fat plain Greek yogurt
1/4 cup fresh cherries
3 Tbsp. chopped walnuts
A.M. Snack (95 calories)
1 medium apple
Lunch (347 calories)
1 clementine
P.M. Snack (206 calories)
1/4 cup unsalted dry-roasted almonds
Dinner (472 calories)
Daily Totals: 1,499 calories, 85 g protein, 168 g carbohydrates, 38 g fiber, 60 g fat, 1,136 mg sodium
To make it 1,200 calories: Omit the walnuts at breakfast and switch P.M. snack to 1 medium orange.
To make it 2,000 calories: Add 3 Tbsp. natural peanut butter to A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 3
Carolyn Hodges, M.S., RD
Breakfast (333 calories)
1 serving Really Green Smoothie
A.M. Snack (206 calories)
1/4 cup unsalted dry-roasted almonds
Lunch (393 calories)
P.M. Snack (95 calories)
1 medium apple
Dinner (464 calories)
1-oz. slice whole-wheat baguette
Daily Totals: 1,491 calories, 58 g protein, 160 g carbohydrates, 35 g fiber, 77 g fat, 1,648 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 clementine and omit the baguette at dinner.
To make it 2,000 calories: Add 1 medium orange to breakfast, add 1 large pear to A.M. snack, and add 3 Tbsp. natural peanut butter to P.M. snack.
Day 4
Breakfast (333 calories)
1 cup low-fat plain Greek yogurt
1/4 cup fresh cherries
3 Tbsp. chopped walnuts
A.M. Snack (64 calories)
1 cup raspberries
Lunch (393 calories)
P.M. Snack (127 calories)
1 cup blackberries
5 walnut halves
Dinner (604 calories)
Daily Totals: 1,521 calories, 101 g protein, 141 g carbohydrates, 31 g fiber, 66 g fat, 1,304 mg sodium
To make it 1,200 calories: Omit the walnuts at breakfast, reduce to 1/2 cup raspberries at A.M. snack and switch P.M. snack to 1/2 cup sliced cucumber.
To make it 2,000 calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, and increase to 1/3 cup walnuts at P.M. snack.
Day 5
Breakfast (333 calories)
1 serving Really Green Smoothie
A.M. Snack (154 calories)
20 unsalted dry-roasted almonds
Lunch (393 calories)
P.M. Snack (35 calories)
1 clementine
Dinner (582 calories)
1 serving Vegan Mediterranean Lentil Soup
2 cups mixed salad greens
1/2 avocado, sliced
1 serving Citrus Vinaigrette
Meal-Prep Tip: Reserve 2 servings of the Vegan Mediterranean Lentil Soup to have for lunch on Days 6 and 7.
Daily Totals: 1,497 calories, 59 g protein, 155 g carbohydrates, 40 g fiber, 79 g fat, 1,441 mg sodium
To make it 1,200 calories: Switch A.M. snack to 1 clementine and omit the avocado at dinner.
To make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 large pear plus increase to 25 almonds at A.M. snack, and increase to 1 whole avocado at dinner.
Day 6
Breakfast (333 calories)
1 cup low-fat plain Greek yogurt
1/4 cup fresh cherries
3 Tbsp. chopped walnuts
A.M. Snack (131 calories)
1 large pear
Lunch (367 calories)
1 serving Vegan Mediterranean Lentil Soup
1 medium apple
P.M. Snack (206 calories)
1/4 cup unsalted dry-roasted almonds
Dinner (440 calories)
1 serving Baked Eggs in Tomato Sauce with Kale
1-oz. slice whole-wheat baguette
Daily Totals: 1,478 calories, 72 g protein, 169 g carbohydrates, 33 g fiber, 65 g fat, 1,439 mg sodium
To make it 1,200 calories: Change A.M. snack to 1/4 cup sliced cucumber and change P.M. snack to 1 medium orange.
To make it 2,000 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 serving Everything Bagel Avocado Toast to lunch, and add 1 medium orange to P.M. snack.
Day 7
Breakfast (333 calories)
1 serving Really Green Smoothie
A.M. Snack (154 calories)
20 unsalted dry-roasted almonds
Lunch (367 calories)
1 serving Vegan Mediterranean Lentil Soup
1 medium apple
P.M. Snack (62 calories)
1 medium orange
Dinner (586 calories)
2 cups mixed salad greens
1/2 avocado, sliced
1 serving Citrus Vinaigrette
Daily Totals: 1,502 calories, 54 g protein, 180 g carbohydrates, 44 g fiber, 72 g fat, 1,094 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 clementine and omit the avocado at dinner.
To make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 large pear to A.M. snack, and increase to 1 whole avocado at dinner.
