Chronic low-level inflammation may be the cause of many health conditions, including type 2 diabetes and heart disease. In this 7-day meal plan, we join forces by mapping out a week of anti-inflammatory recipes that are high in fiber and low in added sugars. If you’re looking to reduce inflammation and reap all the health benefits of fiber, look no further; this meal plan is for you.
Why this meal plan is right for you
Fiber is a staple in the nutrition world. This humble nutrient has many health benefits, including improving heart health, promoting satiety, lowering blood sugar levels, and aiding in weight loss. Yet, only 7% of U.S. adults meet their fiber goals. Although recommended fiber intake varies by age, gender, and stage of life, the U.S. Food and Drug Administration (FDA) has set the daily intake of fiber at 28 grams. This meal plan provides approximately 34 grams of fiber per day, with no day below 30 grams.
To complement the health benefits of fiber, we’ve selected recipes that contain anti-inflammatory ingredients. You’ll find antioxidant-rich foods like berries, cherries, dark green leafy vegetables, and cruciferous vegetables, as well as inflammation-fighting healthy fats in salmon, tuna, avocado, nuts, and seeds. Additionally, the anti-inflammatory diet encourages eating more at-home meals and reducing intake of highly processed and refined foods that contain added sugars.
While the occasional sweet treat or dessert won’t reduce its anti-inflammatory benefits, most people consume more added sugar than they realize. On average, Americans consume 17 teaspoons of added sugars per day, well above the American Heart Association’s recommendation of 9 teaspoons maximum per day for men and 6 teaspoons maximum per day for women. That’s why we’ve decided to skip added sugars in this meal plan. While you can expect added sugars in desserts and sweet drinks like soda, they tend to be found in more unexpected foods too, like cereal, bottled salad dressings, and flavored yogurt. Double-check the nutrition facts labels on the foods in your home to see if they contain any surprising added sugars.
This plan has been set at 1,500 calories per day with the option to modify the daily calories to 1,200 and 2,000 calories per day for those with different calorie needs. As with all meal plans, this is meant to serve as a template for an anti-inflammatory, high fiber meal plan. Please adjust as needed to fit your own routine.
FAQ
-
If there is a meal I don’t like, can I combine it?Absolutely! If you don’t like the meals and want to switch to something different, feel free to do so. In this plan, I set my daily calorie level at 1,500 calories, aimed for at least 30 grams of fiber per day (and more on most days), and got plenty of protein with at least 79 grams per day. I also followed the Dietary Guidelines for Americans and made sure my sodium intake didn’t exceed 2,300 mg per day. If you’re closely watching your calorie intake, we recommend combining meals with similar calorie levels and adjusting a snack or two. Check out more of our high-fiber, anti-inflammatory dinners for inspiration.
-
Is it okay to eat the same breakfast or lunch every day?Yes, if you like to eat the same breakfast and lunch every day, that’s fine: breakfast should be between 313 and 410 calories, and lunch should be between 350 and 413 calories. These calorie ranges are pretty close, but if you’re closely watching your calories, you might want to cut down or increase your snacking to reach your goal.
-
What are the health benefits of dietary fiber?Fiber has many health benefits. It makes you feel full, which can help with weight loss and management. It also promotes heart health, lowers cholesterol and improves blood sugar levels. In addition, fiber improves gut health and promotes regular bowel movements.
Does sugar cause inflammation?
The anti-inflammatory diet is more of a lifestyle pattern than a strict dietary routine. It doesn’t completely ban added sugars, and consuming them occasionally won’t undermine other anti-inflammatory efforts. But if you’re trying to reduce inflammation, it may be helpful to watch your added sugar intake. Research shows that high sugar intake increases inflammatory markers, which can lead to chronic inflammation and insulin resistance. Added sugar provides little nutrition and may displace more nutritious, anti-inflammatory foods like fruits, vegetables and nuts.
Notable Anti-Inflammatory Foods
- fruit
- vegetables
- Whole grains
- Fermented dairy products such as kefir, yogurt, and cottage cheese
- fish
- beans
- lentil
- Nuts and seeds
- avocado
- Olive oil
- Herbs and spices
How to Meal Prep for a Week
- For lunch on days 2-5, make a chicken and spinach salad with a creamy feta dressing.
First day
Photographer: Stacey K. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum
Breakfast (313 calories)
AM Snack (131 calories)
Lunch (350 calories)
PM Snack (142 calories)
- 1 cup low-fat plain kefir
- 1/2 cup raspberries
Dinner (572 calories)
Daily Totals: 1,508 calories, 62g fat, 79g protein, 172g carbohydrates, 34g fiber, 1,442mg sodium
Make it 1,200 calories: Change your morning snack to one medium apple, omit the kefir from your afternoon snack, and change your dinner to a serving of rosemary-flavored roasted salmon with asparagus and potatoes.
Make it 2,000 calories: Add 1 (5.3 ounces) plain low-fat strained (Greek-style) yogurt for breakfast, ¼ cup dry roasted unsalted shelled pistachios for a mid-morning snack, and 3 servings of peanut butter oat energy balls for an evening snack.
the 2nd day
Breakfast (410 calories)
AM Snack (125 calories)
- 1 (5.3 oz) plain low-fat (Greek) yogurt
- ¼ cup blackberries
Lunch (413 calories)
PM Snack (59 calories)
Dinner (489 calories)
Daily Totals: 1,496 calories, 68g fat, 81g protein, 157g carbohydrates, 30g fiber, 1,432mg sodium
Make it 1,200 calories: I’ll replace my breakfast with a strawberry-peach chia seed smoothie and skip yogurt as a mid-morning snack.
Make it 2,000 calories: Add one serving of avocado egg toast for breakfast, one cup of chopped walnuts as a mid-morning snack, and 1/4 cup of dry-roasted, unsalted, shelled pistachios as an afternoon snack.
Third day
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daly
Breakfast (313 calories)
AM Snack (176 calories)
- 1 (5.3 oz) plain low-fat (Greek) yogurt
- 1 tablespoon chia seeds
- ¼ cup blackberries
Lunch (413 calories)
PM Snack (95 calories)
Dinner (481 calories)
Daily Totals: 1,477 calories, 67g fat, 83g protein, 145g carbohydrates, 32g fiber, 1,297mg sodium
Make it 1,200 calories: Skip the yogurt and chia seeds for your mid-morning snack and the clementines at lunch, replacing your afternoon snack with 1/2 cup sliced strawberries.
Make it 2,000 calories: Have a strawberry peach chia seed smoothie for breakfast, a tablespoon of chopped walnuts for your mid-morning snack, and two tablespoons of natural peanut butter for your afternoon snack.
Day 4
Breakfast (410 calories)
AM Snack (125 calories)
- 1 (5.3 oz) plain low-fat (Greek) yogurt
- ¼ cup blackberries
Lunch (413 calories)
PM Snack (59 calories)
Dinner (477 calories)
Daily Totals: 1,483 calories, 62g fat, 79g protein, 165g carbohydrates, 36g fiber, 1,334mg sodium
Make it 1,200 calories: I’ll replace my breakfast with a strawberry-peach chia seed smoothie and skip yogurt as a mid-morning snack.
Make it 2,000 calories: Add one serving of avocado egg toast for breakfast, a cup of chopped walnuts as a mid-morning snack, and 1/4 cup of dry-roasted unsalted almonds as an afternoon snack.
Day 5
Breakfast (313 calories)
AM Snack (131 calories)
Lunch (413 calories)
PM Snack (180 calories)
Dinner (395 calories)
Evening snack (82 calories)
- ¾ cup low-fat plain kefir
Daily Totals: 1,515 calories, 67g fat, 97g protein, 142g carbohydrates, 32g fiber, 1,659mg sodium
Make it 1,200 calories: Change your morning snack to one medium peach, your afternoon snack to one plum, and eliminate your evening snack.
Make it 2,000 calories: Have a strawberry peach chia seed smoothie for breakfast, ¼ cup dry roasted unsalted almonds for your mid-morning snack, and one plum for your afternoon snack.
Day 6
Photography: Rachel Marek, Food Stylist: Kelsey Moylan, Prop Stylist: Gabriel Greco
Breakfast (410 calories)
AM Snack (173 calories)
- 1 (5.3 oz) plain low-fat (Greek) yogurt
- ¼ cup blackberries
- 1 tablespoon chopped walnuts
Lunch (350 calories)
PM Snack (180 calories)
Dinner (404 calories)
Daily Totals: 1,518 calories, 69g fat, 81g protein, 161g carbohydrates, 39g fiber, 1,394mg sodium
Make it 1,200 calories: Replace your breakfast with one strawberry-peach chia seed smoothie and skip the yogurt and chia seeds for your mid-morning snack.
Make it 2,000 calories: Add 1 extra serving of avocado egg toast for breakfast and 3 extra servings Peanut butter oat energy balls for a late-night snack.
Day 7
Breakfast (313 calories)
AM Snack (211 calories)
- ¼ cup dry roasted, unsalted, shelled pistachios
- 1 clementine
Lunch (350 calories)
PM Snack (180 calories)
Dinner (467 calories)
Daily Totals: 1,521 calories, 71g fat, 88g protein, 148g carbohydrates, 35g fiber, 1,611mg sodium
Make it 1,200 calories: Leave out the pistachios in your morning snack and replace your afternoon snack with one medium peach.
Make it 2,000 calories: Add a serving of Strawberry Peach Chia Seed Smoothie for breakfast for an extra 3 servings. Peanut butter oat energy balls for a late-night snack.
