7-Day No-Sugar High-Fiber Anti-Inflammatory Meal Plan

Chronic low-grade inflammation is likely a contributing cause of many health conditions, such as type 2 diabetes and heart disease. In this 7-day meal plan, we combine forces by mapping out a week of anti-inflammatory recipes, including plenty of fiber and skipping added sugars. If you want to reduce inflammation and reap all fiber’s health benefits, look no further. This meal plan is for you. 

Why This Meal Plan Is Great for You

Fiber is a workhorse in the nutrition world. This unassuming nutrient has many health benefits, such as improving heart health, promoting satiety and reducing blood sugar levels, and it can even help with weight loss. And yet, only 7% of adults in the United States reach their fiber goals. Fiber intake recommendations can vary based on age, sex and stage of life, but the Food and Drug Administration (FDA) sets the Daily Value of fiber at 28 grams per day. In this meal plan, each day provides around 34 grams of fiber, with no day providing less than 30 grams.

To complement fiber’s health benefits, we chose recipes containing anti-inflammatory ingredients. You’ll find antioxidant-rich produce, such as berries, cherries, dark leafy greens, cruciferous veggies, and inflammation-fighting healthy fats from salmon, tuna, avocado, nuts and seeds. Additionally, the anti-inflammatory diet encourages you to cook more meals at home and reduce your consumption of highly processed and refined foods, including added sugars. 

While the occasional sweet bite or dessert won’t derail your anti-inflammatory efforts, most people eat more added sugars than they realize. On average, Americans consumed 17 teaspoons of added sugars per day, considerably above the American Heart Association’s recommended daily max of 9 teaspoons per day for men and 6 for women. That’s why we opted to skip them in this meal plan. While you can expect added sugars to be in foods like desserts and sweetened drinks like soda, they also tend to be present in more unexpected foods, such as cereals, bottled salad dressings and flavored yogurt, to name a few. Double-check the nutrition label on the foods in your home to see if they contain surprising added sugars. 

For this plan, we set the calories at 1,500 per day and included modifications for 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 eating plan. Make adjustments as needed to fit your routine. 

Does Sugar Cause Inflammation?

The anti-inflammatory diet is more of a lifestyle pattern than a strict eating routine. Added sugars aren’t totally off the table, and including them occasionally won’t derail your other anti-inflammatory efforts. But if you’re trying to reduce inflammation, keeping an eye on your added sugar intake may be helpful. Research has shown that a high intake of sugar increases inflammatory markers, which can lead to chronic inflammation and insulin resistance. Added sugars don’t provide much, if any, nutrition and can displace more nutrient-rich anti-inflammatory options, such as fruits, vegetables and nuts. 

Anti-Inflammatory Foods to Focus On

• Fruits
• Vegetables
• Whole grains
• Fermented dairy, such as kefir, yogurt and cottage cheese
• Fish
• Beans
• Lentils
• Nuts and seeds
• Avocado
• Olive oil
• Herbs and spices

How to Meal-Prep Your Week of Meals

1. Make Chicken & Spinach Salad with Creamy Feta Dressing to have for lunch on Days 2 through 5.

Day 1

Breakfast (313 calories)

A.M. Snack (131 calories)

Lunch (350 calories)

P.M. Snack (142 calories)

• 1 cup low-fat plain kefir
• ½ cup raspberries

Dinner (572 calories)

Daily Totals: 1,508 calories, 62g fat, 79g protein, 172g carbohydrate, 34g fiber, 1,442mg sodium

Make it 1,200 calories: Change A.M. snack to 1 medium apple, omit kefir at P.M. snack and change dinner to 1 serving Rosemary Roasted Salmon with Asparagus & Potatoes.

Make it 2,000 calories: Add 1 (5.3-oz.) container plain low-fat strained (Greek-style) yogurt to breakfast, ¼ cup dry-roasted unsalted shelled pistachios to A.M. snack and add 3 servings Peanut Butter-Oat Energy Balls as an evening snack.

Day 2

Breakfast (410 calories)

A.M. Snack (125 calories)

• 1 (5.3-oz.) container plain low-fat strained (Greek-style) yogurt
• ¼ cup blackberries

Lunch (413 calories)

P.M. Snack (59 calories)

Dinner (489 calories

Daily Totals: 1,496 calories, 68g fat, 81g protein, 157g carbohydrate, 30g fiber, 1,432mg sodium

Make it 1,200 calories: Change breakfast to 1 serving Strawberry-Peach Chia Seed Smoothie and omit yogurt at A.M. snack.

Make it 2,000 calories: Add 1 serving Avocado-Egg Toast to breakfast, 1 Tbsp. chopped walnuts to A.M. snack and ¼ cup dry-roasted unsalted shelled pistachios to P.M. snack. 

Day 3

Breakfast (313 calories)

A.M. Snack (176 calories)

• 1 (5.3-oz.) container plain low-fat strained (Greek-style) yogurt
• 1 Tbsp. chia seeds
• ¼ cup blackberries

Lunch (413 calories)

P.M. Snack (95 calories)

Dinner (481 calories)

Daily Totals: 1,477 calories, 67g fat, 83g protein, 145g carbohydrate, 32g fiber, 1,297mg sodium

Make it 1,200 calories: Omit yogurt and chia seeds at A.M. snack and clementine at lunch and change P.M. snack to ½ cup sliced strawberries. 

Make it 2,000 calories: Add 1 serving Strawberry-Peach Chia Seed Smoothie to breakfast, 1 Tbsp. chopped walnuts to A.M. snack and 2 Tbsp. natural peanut butter to P.M. snack.

Day 4

Breakfast (410 calories)

A.M. Snack (125 calories)

• 1 (5.3-oz.) container plain low-fat strained (Greek-style) yogurt
• ¼ cup blackberries

Lunch (413 calories)

P.M. Snack (59 calories)

Dinner (477 calories)

Daily Totals: 1,483 calories, 62g fat, 79g protein, 165g carbohydrate, 36g fiber, 1,334mg sodium

Make it 1,200 calories: Change breakfast to 1 serving Strawberry-Peach Chia Seed Smoothie and omit yogurt at A.M. snack.

Make it 2,000 calories: Add 1 serving Avocado-Egg Toast to breakfast, 1 Tbsp. chopped walnuts to A.M. snack and ¼ cup dry-roasted unsalted almonds to P.M. snack. 

Day 5

Breakfast (313 calories)

A.M. Snack (131 calories)

Lunch (413 calories)

P.M. 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 carbohydrate, 32g fiber, 1,659mg sodium

Make it 1,200 calories: Change A.M. snack to 1 medium peach, change P.M. snack to 1 plum and omit evening snack.

Make it 2,000 calories: Add 1 serving Strawberry-Peach Chia Seed Smoothie to breakfast, ¼ cup dry-roasted unsalted almonds to A.M. snack and 1 plum to P.M. snack.

Day 6

Breakfast (410 calories)

A.M. Snack (173 calories)

• 1 (5.3-oz.) container plain low-fat strained (Greek-style) yogurt
• ¼ cup blackberries
• 1 Tbsp. chopped walnuts

Lunch (350 calories)

P.M. Snack (180 calories)

Dinner (404 calories)

Daily Totals: 1,518 calories, 69g fat, 81g protein, 161g carbohydrate, 39g fiber, 1,394mg sodium

Make it 1,200 calories: Change breakfast to 1 serving Strawberry-Peach Chia Seed Smoothie and omit yogurt and chia seeds at A.M. snack.

Make it 2,000 calories: Add 1 serving Avocado-Egg Toast to breakfast and add 3 servings Peanut Butter-Oat Energy Balls as an evening snack.

Day 7

Breakfast (313 calories)

A.M. Snack (211 calories)

• ¼ cup dry-roasted unsalted shelled pistachios
• 1 clementine

Lunch (350 calories)

P.M. Snack (180 calories)

Dinner (467 calories)

Daily Totals: 1,521 calories, 71g fat, 88g protein, 148g carbohydrate, 35g fiber, 1,611mg sodium

Make it 1,200 calories: Omit pistachios at A.M. snack and change P.M. snack to 1 medium peach.

Make it 2,000 calories: Add 1 serving Strawberry-Peach Chia Seed Smoothie to breakfast and add 3 servings Peanut Butter-Oat Energy Balls as an evening snack.