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30-Day No-Sugar, High-Fiber & High-Protein Meal Plan, Created By A Dietitian

Enjoy a month of filling high-protein and high-fiber meals–all without any added sugar.

Reviewed by Dietitian Alyssa Pike, RDNReviewed by Dietitian Alyssa Pike, RDN

If you're looking for a routine that will keep you satiated while maximizing flavor, look no further. This high-protein, high-fiber meal plan provides a full month of delicious and filling meals and snacks–all without any added sugar. You'll find easy to follow recipes and meal-prep tips to simplify your routine. Check it out!

Related: Our 20 Most Popular High-Protein Dinner Recipes

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.

Why This Meal Plan Is Great for You

In this 30-day meal plan, we focus on protein and fiber, two nutrients that help improve satiety. We also skip added sugars. Added sugars are those added during food processing. They provide sweetness and calories but don't have much staying power. To promote stable energy levels and feelings of fullness, each day provides at least 90 grams of protein and 30 grams of fiber, with most days coming in quite a bit higher than that.

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.

Frequently Asked Questions

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

Absolutely, you can definitely mix and match meals if there's one you don't like. If you're closely monitoring protein, fiber or other nutrients, it may be helpful to choose a meal with a similar nutrition profile. For this plan, we aimed for 1,800 calories, a minimum of 90 grams of protein and 30 grams of fiber and a maximum of 2,300 mg of sodium per day. We provided an array of high-protein and high-fiber recipes, though it definitely works to repeat a meal or two. For even more inspiration, check out all of our high-protein and high-fiber recipes.

Can I eat the same breakfast or lunch every day?

Yes, if it's easier for your routine then you can definitely eat the same breakfast or lunch every day. Each breakfast ranges from 319 to 432 calories while lunch options span 400 to 478 calories. These ranges are fairly similar, so a simple swap should work for most people, though you could always adjust a snack or two if needed.

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.

What are added sugars?

Unlike natural sugars, which are found in fruits, vegetables and dairy, added sugars are added during food processing to provide sweetness. While added sugars are fine in moderation, many of us are eating more than we realize, with the average American adult consuming an average of 17 teaspoons of added sugar per day. Added sugars are found in a variety of foods, such as granola bars, desserts, sweetened beverages, dressings, packaged snacks and more. Take a peek at the nutrition label to see where added sugars may be making their way into your routine.

Health Benefits of Fiber

Fiber is an important nutrient with many health benefits, and yet only 7% of Americans are reaching their daily fiber goals. Fiber is a type of indigestible carbohydrate found in whole grains, legumes, fruits, nuts, seeds and vegetables. It's linked to improved digestion, better blood sugar management, improved cholesterol levels and more diverse gut bacteria. A high-fiber diet has been linked to weight loss, independent of other health changes. It's even been named our #1 nutrient for healthier blood sugar levels and improved cholesterol. Check out 5 Easy Ways to Eat More Fiber to get started.

High-Fiber and High-Protein Foods to Focus On:

Whole grains

Beans and lentils

Fruits

Vegetables

Nuts, including nut butters

Seeds

Dairy, such as yogurt, kefir and cottage cheese

Poultry

Meat

Fish

Shellfish

Soy (tofu, edamame)

Eggs

Week 1 How to Meal-Prep Your Week of Meals

Make a double batch of Overnight Oats with Chia Seeds to have for breakfast on days 2 through 5.

Prepare Turkey & Wild Rice Soup with Vegetables to have for lunch on days 2 through 5.

Make Peanut Butter-Date Energy Balls to have as a snack throughout the month. Store in the freezer to maintain freshness.

Day 1

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco

Breakfast (319 calories) A.M. Snack (248 calories) Lunch (478 calories) P.M. Snack (149 calories) Dinner (600 calories)

Daily Totals: 1,794 calories, 82g fat, 101g protein, 174g carbohydrate, 32g fiber, 1,384mg sodium

Make it 1,500 calories: Change A.M. Snack to 1 medium orange and omit pear at lunch.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 2 Breakfast (385 calories) A.M. Snack (248 calories) Lunch (444 calories) P.M. Snack (95 calories) Dinner (622 calories)

Daily Totals: 1,793 calories, 91g fat, 102g protein, 158g carbohydrate, 36g fiber, 1,688mg sodium

Make it 1,500 calories: Omit yogurt and walnuts at A.M. Snack and omit hummus at lunch.

Make it 2,000 calories: Add 2 Tbsp. Natural peanut butter to P.M. Snack.

Day 3

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

Breakfast (385 calories) A.M. Snack (248 calories) Lunch (444 calories) P.M. Snack (219 calories) Dinner (489 calories)

Daily Totals: 1,785 calories, 87g fat, 91g protein, 175g carbohydrate, 34g fiber, 1,592mg sodium

Make it 1,500 calories: Omit yogurt and walnuts at A.M. Snack and omit hummus at lunch.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple as an evening snack.

Day 4 Breakfast (385 calories) A.M. Snack (224 calories) Lunch (444 calories) P.M. Snack (219 calories) Dinner (467 calories) Evening Snack (62 calories)

Daily Totals: 1,801 calories, 79g fat, 103g protein, 179g carbohydrate, 34g fiber, 1,647mg sodium

Make it 1,500 calories: Change A.M. Snack to ½ cup blueberries and change P.M. Snack to 1 medium banana.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 5

Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster

Breakfast (385 calories) A.M. Snack (224 calories) Lunch (444 calories) P.M. Snack (219 calories) Dinner (471 calories) Evening Snack (62 calories)

Daily Totals: 1,805 calories, 79g fat, 96g protein, 192g carbohydrate, 36g fiber, 2,217mg sodium

Make it 1,500 calories: Reduce to 1 serving Peanut Butter-Date Energy Balls at A.M. Snack, change P.M. Snack to 1 medium banana and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 6 Breakfast (319 calories) A.M. Snack (248 calories) Lunch (478 calories) P.M. Snack (219 calories) Dinner (547 calories)

Daily Totals: 1,811 calories, 76g fat, 106g protein, 194g carbohydrate, 43g fiber, 2,011mg sodium

Make it 1,500 calories: Omit yogurt and nuts at A.M. Snack and change P.M. Snack to 1 medium banana.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted as an evening snack.

Day 7

Caitlin Bensel

Breakfast (319 calories) A.M. Snack (206 calories) Lunch (478 calories) P.M. Snack (219 calories) Dinner (585 calories)

Daily Totals: 1,807 calories, 89g fat, 103g protein, 161g carbohydrate, 35g fiber, 1,838mg sodium

Make it 1,500 calories: Change A.M. Snack to 1 medium peach and change P.M. Snack to ½ cup blueberries.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium banana as an evening snack.

Week 2 How to Meal-Prep Your Week of Meals:

Make Greens-&-Gruyère Mini Quiches to have for breakfast throughout the week.

Prepare Ground Chicken Chili to have for lunch on days 9 through 12.

Day 8 Breakfast (396 calories) A.M. Snack (248 calories) Lunch (464 calories) P.M. Snack (95 calories) Dinner (595 calories)

Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow night.

Daily Totals: 1,798 calories, 84g fat, 90g protein, 187g carbohydrate, 43g fiber, 1,989mg sodium

Make it 1,500 calories: Omit chopped walnuts at A.M. Snack and omit Brussels Sprouts Caesar Salad at dinner.

Make it 2,000 calories: Add 2 Tbsp. Natural peanut butter to P.M. Snack.

Day 9 Breakfast (432 calories) A.M. Snack (149 calories) Lunch (401 calories) P.M. Snack (206 calories) Dinner (595 calories)

Daily Totals: 1,783 calories, 93g fat, 100g protein, 151g carbohydrate, 36g fiber, 2,001mg sodium

Make it 1,500 calories: Change P.M. Snack to 1 medium banana and omit Brussels Sprouts Caesar Salad at dinner.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 10

Photographer Victor Protasio, Food Stylist Ruth Blackburn, Prop Stylist Christina Dailey

Breakfast (396 calories) A.M. Snack (248 calories) Lunch (401 calories) P.M. Snack (206 calories) Dinner (416 calories) Evening Snack (149 calories)

Daily Totals: 1,816 calories, 101g fat, 103g protein, 143g carbohydrate, 38g fiber, 1,814mg sodium

Make it 1,500 calories: Change P.M. Snack to 1 medium peach and omit evening snack.

Make it 2,000 calories: Add 3/4 cup low-fat plain kefir to breakfast and add 1 medium banana to P.M. Snack.

Day 11 Breakfast (432 calories) A.M. Snack (149 calories) Lunch (401 calories) P.M. Snack (198 calories) Dinner (595 calories)

Daily Totals: 1,776 calories, 98g fat, 101g protein, 138g carbohydrate, 30g fiber, 2,132mg sodium

Make it 1,500 calories: Omit orange at breakfast and omit Cucumber & Avocado Salad at dinner.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 12

Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

Breakfast (396 calories) A.M. Snack (224 calories) Lunch (401 calories) P.M. Snack (219 calories) Dinner (470 calories) Evening Snack (104 calories)

Daily Totals: 1,815 calories, 85g fat, 101g protein, 176g carbohydrate, 36g fiber, 1,995mg sodium

Make it 1,500 calories: Reduce to 1 serving Peanut Butter-Date Energy Balls at A.M. Snack and change P.M. Snack to 1 medium peach.

Make it 2,000 calories: Add 22 dry-roasted unsalted almonds to evening snack.

Day 13 Breakfast (432 calories) A.M. Snack (206 calories) Lunch (448 calories) P.M. Snack (219 calories) Dinner (514 calories)

Daily Totals: 1,819 calories, 95g fat, 105g protein, 153g carbohydrate, 34g fiber, 1,836mg sodium

Make it 1,500 calories: Omit orange at breakfast, change P.M. Snack to ½ cup blueberries and omit banana at lunch.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 14 Breakfast (432 calories) A.M. Snack (265 calories) Lunch (448 calories) P.M. Snack (198 calories) Dinner (460 calories)

Daily Totals: 1,803 calories, 92g fat, 101g protein, 160g carbohydrate, 37g fiber, 2,027mg sodium

Make it 1,500 calories: Omit almonds at A.M. Snack and change P.M. Snack to ½ cup blackberries.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Week 3 How to Meal-Prep Your Week of Meals:

Make Spinach & Strawberry Meal-Prep Salad to have for lunch on days 16 through 19.

Day 15

Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco

Breakfast (365 calories) A.M. Snack (241 calories) Lunch (464 calories) P.M. Snack (206 calories) Dinner (505 calories)

Daily Totals: 1,781 calories, 89g fat, 107g protein, 160g carbohydrate, 32g fiber, 1,451mg sodium

Make it 1,500 calories: Omit kefir at A.M. Snack and change P.M. Snack to ½ cup blueberries.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 16 Breakfast (389 calories) A.M. Snack (254 calories) Lunch (469 calories) P.M. Snack (180 calories) Dinner (528 calories)

Meal-Prep Tip: Reserve leftover Caprese Casserole to have for dinner tomorrow night.

Daily Totals: 1,820 calories, 73g fat, 102g protein, 204g carbohydrate, 41g fiber, 1,353mg sodium

Make it 1,500 calories: Omit yogurt at breakfast, banana at A.M. Snack and dry-roasted edamame at P.M. Snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 17

Sara Haas

Breakfast (389 calories) A.M. Snack (219 calories) Lunch (469 calories) P.M. Snack (206 calories) Dinner (528 calories)

Daily Totals: 1,812 calories, 85g fat, 100g protein, 175g carbohydrate, 38g fiber, 1,389mg sodium

Make it 1,500 calories: Omit yogurt at breakfast and Massaged Kale Salad at dinner.

Make it 2,000 calories: Add 2 Tbsp. Chopped walnuts to breakfast and 1 medium banana to P.M. Snack.

Day 18

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

Breakfast (365 calories) A.M. Snack (219 calories) Lunch (469 calories) P.M. Snack (259 calories) Dinner (489 calories)

Daily Totals: 1,801 calories, 87g fat, 110g protein, 167g carbohydrate, 34g fiber, 1,754mg sodium

Make it 1,500 calories: Change A.M. Snack to ¼ cup dry-roasted salted edamame and change P.M. Snack to 1 medium orange.

Make it 2,000 calories: Add 1 medium banana with 1 Tbsp. Natural peanut butter as an evening snack.

Day 19 Breakfast (389 calories) A.M. Snack (206 calories) Lunch (469 calories) P.M. Snack (224 calories) Dinner (491 calories)

Daily Totals: 1,780 calories, 84g fat, 102g protein, 167g carbohydrate, 36g fiber, 1,115mg sodium

Make it 1,500 calories: Omit yogurt at breakfast and change P.M. Snack to 1 medium orange.

Make it 2,000 calories: Add 1 medium banana with 1 Tbsp. Natural peanut butter as an evening snack.

Day 20

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell

Breakfast (389 calories) A.M. Snack (253 calories) Lunch (464 calories) P.M. Snack (168 calories) Dinner (536 calories)

Daily Totals: 1,811 calories, 74g fat, 105g protein, 185g carbohydrate, 36g fiber, 1,616mg sodium

Make it 1,500 calories: Omit yogurt at breakfast and change A.M. Snack to 1 medium orange.

Make it 2,000 calories: Add 1 medium banana with 1 Tbsp. Natural peanut butter as an evening snack.

Day 21

Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely

Breakfast (365 calories) A.M. Snack (206 calories) Lunch (464 calories) P.M. Snack (241 calories) Dinner (529 calories)

Daily Totals: 1,804 calories, 90g fat, 102g protein, 168g carbohydrate, 39g fiber, 1,423mg sodium

Make it 1,500 calories: Omit Peanut Butter-Date Energy Balls at A.M. Snack and omit almonds at P.M. Snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Week 4 How to Meal-Prep Your Week of Meals:

Make One-Pot Lentil & Vegetable Soup with Parmesan to have for lunch on days 23 through 26.

Day 22

Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless

Breakfast (400 calories) A.M. Snack (149 calories) Lunch (409 calories) P.M. Snack (206 calories) Dinner (535 calories) Evening Snack (95 calories)

Daily Totals: 1,794 calories, 83g fat, 99g protein, 179g carbohydrate, 39g fiber, 1,096mg sodium

Make it 1,500 calories: Omit kefir at breakfast, change P.M. Snack to 1 medium orange and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. Natural peanut butter to evening snack.

Day 23

Antonis Achilleos

Breakfast (402 calories)

1 cup low-fat plain strained (Greek-style) yogurt

3 Tbsp. Chopped nuts, such as walnuts, almonds or pecans

1 Tbsp. Chia seeds

½ cup blueberries

A.M. Snack (215 calories) Lunch (400 calories) P.M. Snack (149 calories) Dinner (454 calories) Evening Snack (203 calories)

1 medium banana

1 Tbsp. Almond butter

Daily Totals: 1,824 calories, 88g fat, 104g protein, 172g carbohydrate, 34g fiber, 1,061mg sodium

Make it 1,500 calories: Omit chopped walnuts at breakfast and change A.M. Snack to 1 plum.

Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner

Day 24

Photographer Victor Protasio, Food Stylist Julian Hensarling, Prop Stylist Tucker Vines

Breakfast (400 calories) A.M. Snack (215 calories) Lunch (400 calories) P.M. Snack (303 calories) Dinner (494 calories)

Daily Totals: 1,813 calories, 73g fat, 97g protein, 206g carbohydrate, 36g fiber, 1,518mg sodium

Make it 1,500 calories: Change A.M. Snack to 1 medium orange and omit almonds at P.M. Snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 25

Antonis Achilleos

Breakfast (402 calories)

1 cup low-fat plain strained (Greek-style) yogurt

3 Tbsp. Chopped nuts, such as walnuts, almonds or pecans

1 Tbsp. Chia seeds

½ cup blueberries

A.M. Snack (206 calories) Lunch (400 calories) P.M. Snack (171 calories) Dinner (615 calories)

Daily Totals: 1,796 calories, 79g fat, 100g protein, 186g carbohydrate, 34g fiber, 1,591mg sodium

Make it 1,500 calories: Omit nuts at breakfast and change A.M. Snack to 1 medium peach.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 26 Breakfast (400 calories) A.M. Snack (187 calories) Lunch (404 calories) P.M. Snack (301 calories) Dinner (504 calories)

Meal-Prep Tip: Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on days 27 through 30.

Daily Totals: 1,795 calories, 73g fat, 90g protein, 204g carbohydrate, 39g fiber, 1,343mg sodium

Make it 1,500 calories: Omit kefir at breakfast and almonds at P.M. Snack.

Make it 2,000 calories: Add ¼ cup chopped walnuts to A.M. Snack.

Day 27

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans

Breakfast (402 calories)

1 cup low-fat plain strained (Greek-style) yogurt

3 Tbsp. Chopped nuts, such as walnuts, almonds or pecans

1 Tbsp. Chia seeds

½ cup blueberries

A.M. Snack (230 calories) Lunch (397 calories) P.M. Snack (224 calories) Dinner (570 calories)

Daily Totals: 1,823 calories, 84g fat, 108g protein, 170g carbohydrate, 35g fiber, 1,473mg sodium

Make it 1,500 calories: Omit chopped walnuts at breakfast and change P.M. Snack to 1 medium orange.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 28 Breakfast (400 calories) A.M. Snack (230 calories) Lunch (397 calories) P.M. Snack (206 calories) Dinner (588 calories)

Daily Totals: 1,821 calories, 84g fat, 95g protein, 181g carbohydrate, 35g fiber, 1,835mg sodium

Make it 1,500 calories: Omit kefir at breakfast and edamame at A.M. Snack. Change P.M. Snack to 1 medium banana.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Week 5 Day 29

Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless

Breakfast (409 calories) A.M. Snack (123 calories) Lunch (397 calories) P.M. Snack (168 calories) Dinner (526 calories) Evening Snack (193 calories)

Daily Totals: 1,817 calories, 86g fat, 108g protein, 167g carbohydrate, 37g fiber, 2,147mg sodium

Make it 1,500 calories Omit kefir at P.M. Snack and omit evening snack.

Make it 2,000 calories: Add ¼ cup chopped walnuts to A.M. Snack.

Day 30 Breakfast (409 calories) A.M. Snack (123 calories) Lunch (397 calories) P.M. Snack (206 calories) Dinner (452 calories) Evening Snack (193 calories)

Daily Totals: 1,781 calories, 99g fat, 92g protein, 146g carbohydrate, 42g fiber, 1,660mg sodium

Make it 1,500 calories: Omit yogurt at A.M. Snack and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. Chopped walnuts to A.M. Snack and 1 medium banana to P.M. Snack.

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This 7-day Meal Plan Is Full Of Easy And Healthy 30-minute Summer Dinners

This week's meal plan focuses on the July challenge to embrace your inner athlete while requiring minimal kitchen time. With simple recipes utilizing the air fryer, grill, sheet-pan and muffin tin, this week is about batch cooking well-balanced meals.

The recipes combine seasonal ingredients, like corn and zucchini, with summertime favorites, like burgers and salads.

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7-Day Antioxidant-Rich, Anti-Inflammatory Meal Plan, Created By A Dietitian

Follow this antioxidant-rich, anti-inflammatory meal plan for a week of nutrient-dense meals tailored to help you feel your best.

Reviewed by Dietitian Alyssa Pike, RDNReviewed by Dietitian Alyssa Pike, RDN

If you're looking for a nutrient-packed meal plan, look no further. In this seven-day meal plan, we map out a week of meals and snacks that contain foods rich in antioxidants and anti-inflammatory properties. You'll find richly pigmented fruits and vegetables, such as dark leafy greens, berries, cherries, beets and more, plus an abundance of unsaturated fats from foods such as tuna, salmon, nuts and seeds. To help simplify the routine, we included plenty of meal-prep tips to jump-start your week. This meal plan works for most people, including those struggling with chronic inflammation symptoms or those looking to up their nutrition.

How We Create Meal Plans

Related: The 6 Best Antioxidant-Rich Fruits to Reduce Inflammation, According to a Dietitian

Why This Meal Plan Is Great for You

We include foods rich in antioxidants, such as nuts, dark chocolate, tomatoes, berries and vegetables. Antioxidants include lycopene, found in tomatoes and watermelon, and beta carotene, found in dark leafy greens, carrots and sweet potatoes, as well as anthocyanins, found in pomegranate, beets and berries. Vitamins A, C and E are also antioxidants. We prioritized foods that have anti-inflammatory properties, such as nuts, fish, fruits and vegetables. Because foods providing antioxidants and anti-inflammatory benefits are so nutrient-rich, there is a lot of overlap between the two. Eating a diverse diet helps provide an abundance of these important nutrients.

Each day provides at least 79 grams of protein and 29 grams of fiber. Both of these nutrients promote feelings of fullness, and fiber has many health benefits. This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.

Frequently Asked Questions

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

Definitely! Feel free to mix and match meals if there is one you don't like. You can opt to repeat a meal or two or choose a different meal entirely. We have a lot of antioxidant-rich and anti-inflammatory recipes that would make a great substitute. The focus of this meal plan is on incorporating nutrient-dense foods, but we did make sure to hit a few nutrient parameters as well. Each day provides about 1,800 calories, at least 70 grams of protein and 28 grams of fiber. We limit sodium to 2,300 mg per day.

Can I eat the same breakfast or lunch every day?

Yes, you could certainly eat the same breakfast or lunch every day. Each breakfast is between roughly 400 to 500 calories while lunch spans 368 to 452 calories. Though we set this meal plan at 1,800 calories per day, the focus isn't on calories. If you are closely monitoring calories, protein or other nutrients, you may want to choose a meal with a similar nutrition profile or change up your snacks. If you're not, a simple swap should work for most people.

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

What is the anti-inflammatory diet?

The anti-inflammatory diet is a way of eating that emphasizes a high intake of foods that may reduce chronic inflammation. These foods include fruits, vegetables, fermented foods, fish and nuts. It limits processed foods, added sugars, fried foods and refined grains. Chronic inflammation is low-grade inflammation in the body, and it is linked to an increased risk of developing certain health conditions, such as some cancers, heart disease and type 2 diabetes.

What Are Antioxidants?

Antioxidants are substances that help protect cells from damage caused by free radicals, which are created in response to oxidative stress. Free radical cell damage may play a role in increasing the risk of cancer and heart disease. Antioxidants include beta carotene, lycopene, anthocyanin and vitamins A, C and E, to name a few. While antioxidants certainly play an important role in cell repair, more isn't always better. Large amounts of some antioxidants, especially in supplemental form, are linked to an increased risk of certain health conditions and can interfere with normal cell functions. If you're looking to increase your intake of antioxidants, it's often safer to get them from food sources and skip supplemental forms unless recommended by your medical provider.

Antioxidant and Anti-Inflammatory Foods to Focus On

Fruits, including berries, pomegranate, cherries, citrus fruits, apples, pears and more

Vegetables, such as broccoli, cauliflower, beets, sweet potato and dark leafy greens

Whole grains, such as quinoa, bulgur, oats, brown rice, freekeh, farro and more

Fermented foods, such as yogurt, kefir, kimchi and kombucha

Fish

Nuts and seeds

Beans and lentils

Olive oil

Avocado

Herbs and spices

Dark chocolate

Coffee and tea

How to Meal-Prep Your Week of Meals

Make Tinola (Filipino Ginger-Garlic Chicken Soup) to have for lunch on Days 2 through 4.

Prepare High-Fiber Raspberry-Vanilla Overnight Oats to have for breakfast on Days 2 through 4.

Make Roasted Red Pepper & Spinach Egg Bites to have as breakfast and snacks throughout the week.

Make Dark Chocolate Cashew Clusters to have as a snack throughout the week.

Day 1

Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall

Breakfast (405 calories) A.M. Snack (273 calories) Lunch (430 calories) P.M. Snack (95 calories) Dinner (528 calories) Evening Snack (75 calories)

Daily Totals: 1,806 calories, 101g fat, 100g protein, 141g carbohydrate, 35g fiber, 1,216mg sodium

Make it 1,500 calories: Reduce to 1 Tbsp. Chia seeds at breakfast, omit pistachios at A.M. Snack and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. Almond butter to P.M. Snack.

Day 2

Photographer: Rachel Marek, Food stylist: Holly Dreesman

Breakfast (400 calories) A.M. Snack (158 calories) Lunch (449 calories) P.M. Snack (95 calories) Dinner (552 calories) Evening Snack (150 calories)

Daily Totals: 1,804 calories, 96g fat, 79g protein, 173g carbohydrate, 30g fiber, 1,575mg sodium

Make it 1,500 calories: Omit chopped walnuts at breakfast and yogurt at A.M. Snack and reduce to 1 serving Dark Chocolate Cashew Clusters at evening snack.

Make it 2,000 calories: Add 2 Tbsp. Almond butter to P.M. Snack.

Day 3 Breakfast (400 calories) A.M. Snack (185 calories) Lunch (449 calories) P.M. Snack (172 calories) Dinner (452 calories) Evening Snack (150 calories)

Daily Totals: 1,809 calories, 86g fat, 108g protein, 165g carbohydrate, 29g fiber, 1,713mg sodium

Make it 1,500 calories: Omit chopped walnuts at breakfast and yogurt at P.M. Snack and reduce to 1 serving Dark Chocolate Cashew Clusters at evening snack.

Make it 2,000 calories: Add 1 medium apple to A.M. Snack and 2 Tbsp. Chopped walnuts to P.M. Snack.

Day 4 Breakfast (400 calories) A.M. Snack (185 calories) Lunch (449 calories) P.M. Snack (237 calories) Dinner (447 calories) Evening Snack (75 calories)

Daily Totals: 1,794 calories, 106g fat, 89g protein, 139g carbohydrate, 29g fiber, 1,904mg sodium

Make it 1,500 calories: Reduce to 1 Tbsp. Chopped walnuts at breakfast and omit pistachios at P.M. Snack.

Make it 2,000 calories: Increase to 4 Tbsp. Chopped walnuts at breakfast, add 1 medium apple to A.M. Snack and increase to 2 servings Dark Chocolate Cashew Clusters at evening snack.

Day 5

Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf

Breakfast (515 calories) A.M. Snack (158 calories) Lunch (368 calories) P.M. Snack (95 calories) Dinner (498 calories) Evening Snack (150 calories)

Daily Totals: 1,784 calories, 95g fat, 97g protein, 155g carbohydrate, 30g fiber, 2,137mg sodium

Make it 1,500 calories: Omit Anti-Inflammatory Lemon-Blueberry Smoothie at breakfast and add 1 Tbsp. Chopped walnuts to A.M. Snack.

Make it 2,000 calories: Add 2 Tbsp. Almond butter to P.M. Snack.

Day 6 Breakfast (515 calories) A.M. Snack (254 calories) Lunch (368 calories) P.M. Snack (193 calories)

1 medium apple

1 Tbsp. Almond butter

Dinner (467 calories)

Daily Totals: 1,797 calories, 98g fat, 98g protein, 149g carbohydrate, 32g fiber, 2,118mg sodium

Make it 1,500 calories: Omit yogurt and chopped walnuts at A.M. Snack and omit almond butter at P.M. Snack.

Make it 2,000 calories: Add 1 medium banana to lunch and increase to 2 Tbsp. Almond butter at P.M. Snack.

Day 7

Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,

Breakfast (515 calories) A.M. Snack (97 calories) Lunch (430 calories) P.M. Snack (104 calories) Dinner (588 calories) Evening Snack (75 calories)

Daily Totals: 1,809 calories, 87g fat, 81g protein, 192g carbohydrate, 37g fiber, 1,866mg sodium

Make it 1,500 calories: Omit Anti-Inflammatory Lemon-Blueberry Smoothie at breakfast.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. Snack.

Read the original article on Eating Well.

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