7-Day Anti-Inflammatory, High-Protein Meal Plan for Spring

Day 1

Breakfast (485 Calories)

●      1 serving Anti-Inflammatory Breakfast Bowl 

Morning Snack (56 Calories)

●      2 servings Strawberry & Brie Bites

Lunch (576 calories)

●      1 serving Crispy Pea Fritter Salad

●      1-ounce pumpkin seeds

Afternoon Snack (212 Calories)

●      ½ cup blueberries

●      1-ounce almonds

Dinner (482 Calories)

●      1 serving Grilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette

●      ½ cup farro

Daily totals: 1,811 calories, 98 g fat, 94 g protein, 157 g carbohydrates, 30 g fiber, 1863 mg sodium

To make it 1,500 calories: Omit pumpkin seeds from lunch and omit farro from dinner

To make it 2,000 calories: Add ½ cup brown rice to lunch and add ½ cup Greek yogurt to afternoon snack

Day 2

Breakfast (422 Calories)

●      1 serving Strawberry Chia Pudding

Morning Snack (185 Calories)

●      1-ounce walnuts

Lunch (431 calories)

●      1 serving Green Goddess Farro Bowl

Afternoon Snack (191 Calories)

●      1 serving Garlic Hummus

●      1 cup snap peas

Dinner (578 Calories)

●      1 serving Sesame-Crusted Tuna Rice Bowls

Daily totals: 1,807 calories, 107 g fat, 84 g protein, 140 g carbohydrates, 31 g fiber, 1762 mg sodium

To make it 1,500 calories: Omit morning snack and omit hummus from afternoon snack   

To make it 2,000 calories: Add ½ cup blueberries and 1-ounce of almonds as an evening snack

Day 3

Breakfast (422 Calories)

●      1 serving Strawberry Chia Pudding

Morning Snack (261 Calories)

●      1 serving  Trail Mix Energy Bites

Lunch (431 calories)

●      1 serving Green Goddess Farro Bowl

Afternoon Snack (228 Calories)

●      ½ cup blueberries

●      1-ounce walnuts

Dinner (470 Calories)

●      1 serving Creamy Spinach & Artichoke Chicken Skillet

Daily totals: 1,812 calories, 107 g fat, 83 g protein, 142 g carbohydrates, 32 g fiber, 1388 mg sodium

To make it 1,500 calories: Omit morning snack and omit blueberries from afternoon snack

To make it 2,000 calories: Add 1 medium apple and 1 tablespoon almond butter as an evening snack

Day 4

Breakfast (422 Calories)

●      1 serving Strawberry Chia Pudding

Morning Snack (318 Calories)

●      1 serving  Strawberry-Banana Green Smoothie

Lunch (431 calories)

●      1 serving Green Goddess Farro Bowl

Afternoon Snack (191 Calories)

●      1 serving Garlic Hummus

●      1 cup snap peas

Dinner (457 Calories)

●      1 serving Garlic-Anchovy Pasta with Broccolini

Daily totals: 1,819 calories, 85 g fat, 84 g protein, 197 g carbohydrates, 38 g fiber, 1754 mg sodium

To make it 1,500 calories: Omit morning snack

To make it 2,000 calories: Add ½ cup blueberries and 1-ounce of almonds as an evening snack

Day 5

Breakfast (422 Calories)

●      1 serving Strawberry Chia Pudding

Morning Snack (261 Calories)

●      1 serving  Trail Mix Energy Bites

Lunch (463 calories)

●      1 serving Green Goddess Farro Bowl

●      2 tablespoons pumpkin seeds 

Afternoon Snack (130 Calories)

●      1 cup edamame

Dinner (561 Calories)

●      1 serving Roasted Root Veggies & Greens over Spiced Lentils

●      ½ cup quinoa

Daily totals: 1,838 calories, 95 g fat, 80 g protein, 184 g carbohydrates, 46 g fiber, 1605 mg sodium

To make it 1,500 calories: Omit morning snack and reduce quinoa to ¼ cup for dinner

To make it 2,000 calories: Add 1-ounce walnuts to afternoon snack

Day 6

Breakfast (356 Calories)

●      1 serving Anti-Inflammatory Breakfast Smoothie

Morning Snack (185 Calories)

●      1-ounce walnuts

Lunch (529 calories)

●      1 serving Fish Taco Bowls with Green Cabbage Slaw

Afternoon Snack (191 Calories)

●      1 serving Garlic Hummus

●      1 cup snap peas 

Dinner (561 Calories)

●      1 serving Crispy Lemon-Garlic Chicken Thighs with Roasted Potatoes & Carrots

●      1 serving Quinoa with Peas & Lemon

Daily totals: 1,822 calories, 81 g fat, 97 g protein, 198 g carbohydrates, 33 g fiber, 1992 mg sodium

To make it 1,500 calories: Omit afternoon snack and omit Quinoa with Peas & Lemon from dinner.

To make it 2,000 calories: Add 1 cup Greek yogurt to morning snack

Day 7

Breakfast (368 Calories)

●      1 serving Egg, Tomato & Feta Breakfast Pita

Morning Snack (261 Calories)

●      1 serving  Trail Mix Energy Bites

Lunch (529 calories)

·       1 serving Fish Taco Bowls with Green Cabbage Slaw

Afternoon Snack (185 Calories)

●      1 ounce walnuts 

Dinner (477 Calories)

●      1 serving Shrimp Risotto with Asparagus

●      1 cup Arugula, Beet & Feta Salad

Daily totals: 1,821 calories, 87 g fat, 103 g protein, 167 g carbohydrates, 31 g fiber, 2241 mg sodium

To make it 1,500 calories: Omit morning snack and reduce Arugula, Beet & Feta Salad to ½ cup for dinner

To make it 2,000 calories: Add 1 cup Greek yogurt to afternoon snack

Anti-Inflammatory Diet Benefits

Whether you’re looking for quick prep meals, sheet-pan dishes or recipes you can make ahead, this plan makes it easy to enjoy an array of delicious flavors that fight inflammation. Throughout the week, you’ll enjoy a wide range of colorful, anti-inflammatory fruits and vegetables like berries, beets, dark leafy greens, asparagus, broccoli and carrots. We’ve also included a variety of beans, legumes and whole grains, all packed with powerful plant compounds known for their unique anti-inflammatory properties. To amplify the inflammation-fighting effects, we’ve added healthy fats, particularly omega-3 fatty acids, sourced from foods like salmon, walnuts and chia seeds. Studies show that regularly eating anti-inflammatory foods helps to reduce the risk of developing chronic diseases like cardiovascular disease and type 2 diabetes.