30-Day High-Protein Anti-Inflammatory Meal Plan, Created by a Dietitian

Reviewed by Dietitian Christa Brown, M.S., RDN, LD

About This Plan

• This 30-day plan is set at 1,500 calories, with modifications for 2,000 calories.

• Each day provides at least 75 g of protein and 28 g of fiber to support satiety.

• This plan prioritizes anti-inflammatory nutrients, such as fiber, healthy fats and antioxidants.

Growing research links chronic inflammation to several health conditions, including type 2 diabetes, heart disease and even some autoimmune conditions, such as rheumatoid arthritis and inflammatory bowel disease. Although 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- and fiber-rich produce, such as berries and dark leafy greens, and foods with unsaturated fat, like salmon, nuts and seeds. This plan includes a month of meals and snacks incorporating the principles of the anti-inflammatory diet—let’s get started.

Week 1

Day 1

Daily Totals: 1,511 calories, 52g fat, 88g protein, 188g carbohydrate, 38g fiber, 1,309mg sodium

Breakfast (400 calories)

• Serve with 1 cup low-fat plain kefir

Lunch (417 calories)

Dinner (460 calories)

Snacks

• 1 clementine (35 calories)

• 1 cup edamame, in pods (200 calories)

Make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, 1 medium apple to P.M. snack and 1 serving Pineapple & Avocado Salad to dinner.

Day 2

Daily Totals: 1,517 calories, 74g fat, 89g protein, 137g carbohydrate, 38g fiber, 1,961mg sodium

Breakfast (364 calories)

Lunch (432 calories)

Dinner (412 calories)

Snacks

• 1 cup blackberries and 10 unsalted dry-roasted almonds (139 calories)

Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and increase to 1/4 cup unsalted dry-roasted almonds at P.M. snack.

Meal-Prep Tips

Day 3

Daily Totals: 1,519 calories, 77g fat, 84g protein, 133g carbohydrate, 39g fiber, 1,607mg sodium

Breakfast (381 calories)

• Serve with 1 cup low-fat plain strained yogurt, such as Greek-style

Lunch (432 calories)

Dinner (463 calories)

Snacks

• 1 large pear (131 calories)

Make it 2,000 calories: Add 1 medium peach to breakfast, 1/4 cup unsalted dry-roasted almonds to A.M. snack, increase to 3 Cranberry-Almond Energy Balls at P.M. snack and add 1/2 an avocado to dinner.

Day 4

Daily Totals: 1,495 calories, 72g fat, 92g protein, 128g carbohydrate, 29g fiber, 1,530mg sodium

Breakfast (381 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style

Lunch (432 calories)

Dinner (420 calories)

• Serve with 1 6-inch whole-wheat pita

Snacks

• ¼ cup unsalted dry-roasted almonds (206 calories)

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.

Day 5

Daily Totals: 1,500 calories, 66g fat, 99g protein, 133g carbohydrate, 29g fiber, 2,229mg sodium

Breakfast (364 calories)

Lunch (432 calories)

Dinner (474 calories)

Snacks

• 1 cup raspberries (64 calories)

Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.

Day 6

Daily Totals: 1,494 calories, 53g fat, 85g protein, 183g carbohydrate, 28g fiber, 1,408mg sodium

Breakfast (381 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style

Lunch (417 calories)

Dinner (505 calories)

Snacks

• 2/3 cup blackberries (41 calories)

• ¾ cup low-fat plain Greek yogurt and ⅔ cup raspberries (151 calories)

Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds at A.M. snack.

Day 7

Daily Totals: 1,507 calories, 73g fat, 81g protein, 145g carbohydrate, 30g fiber, 1,937mg sodium

Breakfast (364 calories)

Lunch (417 calories)

Dinner (432 calories)

Snacks

• 1 cup low-fat plain strained yogurt, such as Greek-style and ¼ cup blueberries (187 calories)

• 1 large hard-boiled egg and 1 plum (108 calories)

Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds at A.M. snack.

Week 2

Day 8

Daily Totals: 1,500 calories, 65g fat, 98g protein, 138g carbohydrate, 28g fiber, 1,253mg sodium

Breakfast (381 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style

Lunch (460 calories)

Dinner (486 calories)

Snacks

• 1 cup blackberries (62 calories)

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 unsalted dry-roasted almonds.

Day 9

Daily Totals: 1,479 calories, 81g fat, 77g protein, 122g carbohydrate, 28g fiber, 1,603mg sodium

Breakfast (390 calories)

Lunch (344 calories)

Dinner (481 calories)

Snacks

• 1 cup low-fat plain strained yogurt, such as Greek-style and ⅓ cup raspberries (187 calories)

• 1 large hard-boiled egg (78 calories)

Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds at A.M. snack.

Meal-Prep Tips

Day 10

Daily Totals: 1,487 calories, 63g fat, 83g protein, 154g carbohydrate, 31g fiber, 1,862mg

Breakfast (364 calories)

Lunch (344 calories)

Dinner (516 calories)

Snacks

• 1 medium apple (95 calories)

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.

Day 11

Daily Totals: 1,515 calories, 81g fat, 75g protein, 131g carbohydrate, 33g fiber, 1,624mg sodium

Breakfast (390 calories)

Lunch (344 calories)

Dinner (518 calories)

Snacks

• 1 cup low-fat plain strained yogurt, such as Greek-style and ¼ cup raspberries (182 calories)

• ¾ cup low-fat plain kefir (82 calories)

Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 serving Basic Green Salad with Vinaigrette to dinner.

Day 12

Daily Totals: 1,483 calories, 67g fat, 93g protein, 134g carbohydrate, 32g fiber, 2,067mg sodium

Breakfast (364 calories)

Lunch (344 calories)

Dinner (533 calories)

Snacks

• 1 cup low-fat plain strained yogurt, such as Greek-style and ¼ cup raspberries (182 calories)

• 1 cup blackberries (62 calories)

Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.

Meal-Prep Tips

• Reserve 2 servings Quinoa Salad with Feta, Olives & Tomatoes to have for lunch on Days 13 and 14.

Day 13

Daily Totals: 1,501 calories, 60g fat, 84g protein, 162g carbohydrate, 33g fiber, 1,874mg sodium

Breakfast (364 calories)

Lunch (359 calories)

Dinner (498 calories)

Snacks

• 3/4 cup edamame, in pods (150 calories)

• 1 large pear (131 calories)

Make it 2,000 calories: Add 1 serving Avocado & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.

Day 14

Daily Totals: 1,507 calories, 68g fat, 78g protein, 157g carbohydrate, 28g fiber, 1,424mg sodium

Breakfast (381 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style

Lunch (359 calories)

Dinner (431 calories)

Snacks

• 1 cup low-fat plain kefir and 1 cup blackberries (172 calories)

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

Week 3

Day 15

Daily Totals: 1,498 calories, 79g fat, 83g protein, 122g carbohydrate, 41g fiber, 1,529mg sodium

Breakfast (287 calories)

• Serve with 1 medium apple, sliced

Lunch (534 calories)

Dinner (409 calories)

Snacks

• 1 cup edamame, in pods (200 calories)

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 have 1 banana as an evening snack.

Meal-Prep Tips

Day 16

Daily Totals: 1,525 calories, 93g fat, 82g protein, 101g carbohydrate, 28g fiber, 1,521mg sodium

Breakfast (381 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style

Lunch (374 calories)

Dinner (445 calories)

Snacks

• 1 cup raspberries and 25 unsalted dry-roasted almonds (256 calories)

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.

Meal-Prep Tips

Day 17

Daily Totals: 1,503 calories, 52g fat, 98g protein, 166g carbohydrate, 32g fiber, 1,461mg sodium

Breakfast (400 calories)

• 1 cup low-fat plain kefir

Lunch (374 calories)

Dinner (387 calories)

• Serve with 1 cup cooked whole-wheat macaroni

Snacks

• 1 cup edamame, in pods (200 calories)

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Everything Bagel Avocado Toast to lunch.

Day 18

Daily Totals: 1,503 calories, 67g fat, 78g protein, 160g carbohydrate, 32g fiber, 1,475mg sodium

Breakfast (381 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style

Lunch (374 calories)

Dinner (508 calories)

Snacks

• 1 cup blackberries (62 calories)

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 30 unsalted dry-roasted almonds to P.M. snack.

Day 19

Daily Totals: 1,502 calories, 71g fat, 80g protein, 144g carbohydrate, 30g fiber, 1,864mg sodium

Breakfast (400 calories)

• 1 cup low-fat plain kefir

Lunch (374 calories)

Dinner (492 calories)

Snacks

• 3/4 cup low-fat plain strained yogurt, such as Greek-style, and 1 plum (155 calories)

Make it 2,000 calories: Add 1 large pear to breakfast, 1 serving Everything Bagel Avocado Toast to lunch and 1/4 cup unsalted dry-roasted almonds to P.M. snack.

Meal-Prep Tips

• Reserve 2 servings Slow-Cooker Black Bean & Brown Rice Stuffed Peppers to have for lunch on Days 20 and 21.

Day 20

Daily Totals: 1,521 calories, 53g fat, 82g protein, 190g carbohydrate, 30g fiber, 1,655mg sodium

Breakfast (400 calories)

• 1 cup low-fat plain kefir

Lunch (342 calories)

Dinner (568 calories)

Snacks

• 1 cup low-fat plain strained yogurt, such as Greek-style, and ¼ cup raspberries (182 calories)

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 20 unsalted dry-roasted almonds to P.M. snack.

Day 21

Daily Totals: 1,519 calories, 72g fat, 88g protein, 142g carbohydrate, 28g fiber, 1,719mg sodium

Breakfast (287 calories)

• Serve with 1 medium apple, sliced

Lunch (352 calories)

Dinner (422 calories)

Snacks

• ¼ cup unsalted dry-roasted almonds (206 calories)

• 3/4 cup low-fat plain strained yogurt, such as Greek-style, ½ cup raspberries and 2 Tbsp. chopped walnuts (252 calories)

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.

Week 4

Day 22

Daily Totals: 1,495 calories, 51g fat, 95g protein, 176g carbohydrate, 32g fiber, 1,273mg sodium

Breakfast (381 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style

Lunch (402 calories)

Dinner (529 calories)

Snacks

• 1 medium peach (59 calories)

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup unsalted dry-roasted almonds to A.M. snack.

Meal-Prep Tips

Day 23

Daily Totals: 1,496 calories, 64g fat, 84g protein, 162g carbohydrate, 32g fiber, 1,624mg sodium

Breakfast (331 calories)

• Serve with 1 medium apple

Lunch (402 calories)

Dinner (522 calories)

Snacks

• 15 unsalted dry-roasted almonds (116 calories)

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to breakfast, increase to 30 unsalted dry-roasted almonds at A.M. snack and add 1 serving Everything Bagel Avocado Toast to lunch.

Meal-Prep Tips

Day 24

Daily Totals: 1,512 calories, 53g fat, 84g protein, 188g carbohydrate, 33g fiber, 1,450mg sodium

Breakfast (381 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style

Lunch (402 calories)

Dinner (588 calories)

Snacks

• 1 cup low-fat plain kefir (110 calories)

Make it 2,000 calories: Add 30 unsalted dry-roasted almonds to A.M. snack, add 1 cup edamame, in pods, to P.M. snack and have 1 medium peach as an evening snack.

Day 25

Daily Totals: 1,514 calories, 63g fat, 98g protein, 149g carbohydrate, 31g fiber, 1,583mg sodium

Breakfast (331 calories)

Lunch (402 calories)

Dinner (398 calories)

Snacks

• 25 unsalted dry-roasted almonds (193 calories)

Make it 2,000 calories: Add 2 Tbsp. creamy natural peanut butter to breakfast, add 1 serving Everything Bagel Avocado Toast to lunch and have 1 medium banana as an evening snack.

Day 26

Daily Totals: 1,486 calories, 59g fat, 85g protein, 162g carbohydrate, 35g fiber, 1,229mg sodium

Breakfast (400 calories)

• 1 cup low-fat plain kefir

Lunch (387 calories)

Dinner (441 calories)

Snacks

• 1 cup edamame, in pods (200 calories)

• 1 medium peach (59 calories)

Make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to lunch, add 30 unsalted dry-roasted almonds to P.M. snack and have 1 medium banana as an evening snack.

Meal-Prep Tips

Day 27

Daily Totals: 1,516 calories, 72g fat, 81g protein, 144g carbohydrate, 29g fiber, 1,666mg sodium

Breakfast (331 calories)

Lunch (387 calories)

Dinner (411 calories)

Snacks

• 1 cup low-fat plain strained yogurt, such as Greek-style, and ½ cup raspberries (198 calories)

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.

Day 28

Daily Totals: 1,522 calories, 65g fat, 88g protein, 156g carbohydrate, 31g fiber, 1,346mg sodium

Breakfast (331 calories)

Lunch (387 calories)

Dinner (433 calories)

• Serve with ½ cup cooked quinoa

Snacks

• 1 cup low-fat plain strained yogurt, such as Greek-style, ½ cup raspberries and 1 Tbsp. chopped walnuts (245 calories)

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to breakfast and 1 serving Guacamole Chopped Salad to dinner.

Week 5

Day 29

Daily Totals: 1,511 calories, 62g fat, 76g protein, 170g carbohydrate, 32g fiber, 1,652mg sodium

Breakfast (381 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style

Lunch (387 calories)

Dinner (477 calories)

Snacks

• 2 large hard-boiled eggs (155 calories)

• ½ cup low-fat cottage cheese and 1 plum (112 calories)

Make it 2,000 calories: Add 1 medium peach to breakfast, 1 medium apple to A.M. snack, and 1 serving Guacamole Chopped Salad to dinner and have 1 medium banana as an evening snack.

Day 30

Daily Totals: 1,495 calories, 46g fat, 83g protein, 198g carbohydrate, 29g fiber, 1,737mg sodium

Breakfast (400 calories)

• 1 cup low-fat plain kefir

Lunch (351 calories)

Dinner (452 calories)

• Serve with 1 (1-oz.) slice whole-wheat baguette

Snacks

• 1 cup low-fat plain strained yogurt, such as Greek-style, and ½ cup raspberries (198 calories)

• 1 medium apple (95 calories)

Make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. creamy natural peanut butter to P.M. snack and have 1 medium pear as an evening snack.

Frequently asked Questions

Is it OK to mix and match meals if there’s one I don’t like?

Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious anti-inflammatory recipes.

Can I eat the same breakfast or lunch every day?

Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 287 to 400 calories while the lunches span 342 to 460 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.

Why is there not a modification for 1,200 calories?

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.

Which diet is closest to an anti-inflammatory diet?

The Mediterranean diet pattern is typically considered an anti-inflammatory diet. It focuses on loading up your plate with a variety of vegetables, fruits, fatty fish, lean proteins, nuts, seeds and legumes.

Health Benefits of an Anti-Inflammatory Diet

An anti-inflammatory diet is one that is full of fruits, vegetables, nuts, seeds, beans, plant-based proteins, fish, spices and herbs. These foods contain vitamins, minerals and phytonutrients that help fight chronic inflammation in the body that can lead to disease. Foods that may contribute to inflammation are added sugars, processed meats and refined grains.

Research has consistently shown that eating foods that can help reduce or not contribute to the inflammatory process in the body can help reduce the risk of developing and accelerating chronic diseases such as cognitive decline, heart disease, type 2 diabetes, obesity and cancer.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

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