If you’ve been seeing the term “anti-inflammatory diet” a lot lately, you’re not alone. Growing research is linking long-term inflammation to numerous chronic health conditions, like diabetes, heart disease and arthritis. While many of these conditions are related to genetics, increasing foods shown to reduce inflammation and living a healthy lifestyle—like not smoking, getting adequate quality sleep, reducing stress and exercising regularly—all play a role in reducing inflammation. In this 30-day meal plan, we map out a month of delicious meals and snacks consisting of natural anti-inflammatory foods to help your body
We capped the calories at 1,500 calories a day, which is a level most people will lose weight following, and also included modifications for 1,200 and 2,000 calories a day, depending on your calorie needs. It’s important to note that healthy weight loss is gradual (about 1 to 2 pounds per week), so if you’re feeling hungry at 1,500 calories, bump it up till you feel satisfied and slowly taper down to fewer calories over the next few months
What is the Anti-Inflammatory Diet?
The anti-inflammatory diet is very similar to the Mediterranean diet, which consistently ranks as the healthiest diet due to its numerous benefits. Both diets emphasize large amounts of antioxidant-rich produce, like berries and dark-leafy greens plus a high intake of a healthy fats and seafood such as salmon and nuts.
The diet limits refined grains, like white bread and white pasta, high amounts of sugar and processed foods. You won’t see a lot of meat, particularly red meat like beef and pork, but you can expect to see plenty of fish and vegetarian proteins, like legumes, nuts and seeds.
While research suggests that the anti-inflammatory diet can be beneficial in reducing some chronic conditions, it’s also a general healthy way of eating that can be beneficial for everyone due to its high amounts of fresh produce, healthy fats and high fiber levels from whole grains and legumes.
Anti-Inflammatory Foods List:
anti inflammatory veggies Credit: Carolyn A. Hodges, R.D.
Fruits: While all fruit is good, be sure to eat plenty of fruits rich in anthocyanins, which is found in dark blue, purple and red produce like cherries, berries, plums and pomegranate. High fiber fruits, like pears and apples are great as well!Vegetables: The more vegetables the better! Give special attention to dark leafy greens, like spinach and kale, as they are particularly rich in nutrients.Whole Grains: Packed with fiber, whole grains like oatmeal, quinoa, wheat pasta and whole-grain bread are included in the anti-inflammatory diet.Nuts, Seeds and Healthy Fats: Natural peanut butter and other nut butters, nuts, olive oil, avocado and seeds - include chia and flax seeds, are staples in this healthy eating plan.Fish: Fish, especially salmon, are some of the best anti-inflammatory foods to focus on due to their healthy unsaturated fats and omega-3 fatty acid content.Legumes: Legumes, like beans and lentils, are high in fiber and protein, so they help keep you full plus regulate your digestive system.
How to Follow this Meal Plan for 30 Days:
To make this plan more manageable, we break it down week-by-week and include meal-prep tips at the start of each week that we encourage you to follow as it makes each day a bit easier. However, don’t be afraid to make swaps. If a recipe calls for peanut butter but you have almond butter in the pantry, feel free to make that swap. The same goes for milk—use your milk of choice.
Feel free to change around the meals for on specific days based on what you prefer or have in the house. We choose an array of meal options to show some different choices that fit within the anti-inflammatory diet, but if you’re someone who finds it easier to have the same breakfast for an entire week, then feel free! In our meal plans, we aim to have a similar calorie range for each meal which means that you can swap recipes for each meal without changing the calorie levels drastically.
And last but not least, don’t feel like you have to follow this meal plan or a full 30 days in order to get the anti-inflammatory effects. Use it as healthy eating inspiration and do what feels good to you—whether it’s one meal or one week!
Week 1
anti inflammatory fruit Credit: Carolyn A. Hodges, R.D.
How to Meal-Prep Your Week of Meals:
Prepare Chopped Veggie Grain Bowls with Turmeric Dressing to have for lunch on Days 2 through 5.
Day 1
Breakfast (310 calories)
1 serving Raspberry-Kefir Power Smoothie1 medium orange
A.M. Snack (206 calories)
1/4 cup dry-roasted unsalted almonds
Lunch (360 calories)
1 serving White Bean & Veggie Salad
P.M. Snack (194 calories)
1 plum1/4 cup dried walnut halves
Dinner (422 calories)
1 serving Greek Roasted Fish with Vegetables
Daily Totals: 1,493 calories, 64 g protein, 135 g carbohydrates, 37 g fiber, 85 g fat, 989 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and reduce the walnuts at the P.M. snack to 5 dried walnut halves.
To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 serving Everything Bagel Avocado Toast to lunch.
Day 2
A.M. Snack (164 calories)
1/4 cup dried walnut halves
Lunch (437 calories)
1 serving Chopped Veggie Grain Bowls with Turmeric Dressing1 large pear
P.M. Snack (95 calories)
1 medium apple
Dinner (519 calories)
1 serving Mediterranean Chicken Quinoa Bowl
Daily Totals: 1,524 calories, 60 g protein, 199 g carbohydrates, 39 g fiber, 59 g fat, 910 mg sodium
To Make it 1,200 Calories: Omit the orange at breakfast and change both the A.M. and P.M. snack to 1/4 cup sliced cucumbers.
To Make it 2,000 Calories: Add 1 large pear and increase to 1/3 cup dried walnuts at A.M. snack and add 3 Tbsp. natural peanut butter to P.M. snack.
Day 3
Breakfast (361 calories)
1 serving Egg Salad Avocado Toast1 large pear
A.M. Snack (140 calories)
3/4 cup low-fat plain Greek yogurt1/4 cup raspberries
Lunch (400 calories)
1 serving Chopped Veggie Grain Bowls with Turmeric Dressing1 medium apple
P.M. Snack (164 calories)
1/4 cup dried walnuts
Dinner (428 calories)
1 serving Kale & Avocado Salad with Blueberries & Edamame1-oz. slice whole-wheat baguette
Daily Totals: 1,493 calories, 58 g protein, 172 g carbohydrates, 39 g fiber, 71 g fat, 1,410 mg sodium
To Make it 1,200 Calories: Omit the pear at breakfast and the raspberries at the A.M. snack plus change the P.M. snack to 1/4 cup sliced cucumbers.
To Make it 2,000 Calories: Add 3 Tbsp. slivered almonds to A.M. snack, add 1 large pear and increase to 20 dried walnut halves at P.M. snack plus add 1 serving Everything Bagel Avocado Toast to dinner.
Day 4
A.M. Snack (30 calories)
1 plum
Dinner (523 calories)
1 serving Skillet Lemon Chicken & Potatoes with Kale2 cups mixed greens1 serving Citrus Vinaigrette
Daily Totals: 1.479 calories, 54 g protein, 166 g carbohydrates, 35 g fiber, 72 g fat, 1,126 mg sodium
To Make it 1,200 Calories: Omit the pear at breakfast and omit the mixed greens with Citrus Vinaigrette at dinner.
To Make it 2,000 Calories: Add 25 dry-roasted unsalted almonds to A.M. snack and add 1 avocado, sliced, to dinner.
Day 5
3/4 cup low-fat plain Greek yogurt1/4 cup blackberries
Dinner (415 calories)
1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
Daily Totals: 1,480 calories, 57 g protein, 183 g carbohydrate, 45 g fiber, 65 g fat, 1,181 mg sodium
To Make it 1,200 Calories: Omit the pear at breakfast and the blackberries at the A.M. snack and change the P.M. snack to 1 clementine.
To Make it 2,000 Calories: Add 3 Tbsp. slivered almonds to A.M. snack, add 1 large pear plus increase to 20 dried walnut halves at P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 6
Lunch (417 calories)
1 serving Salmon-Salad Stuffed Avocado1 medium apple
P.M. Snack (139 calories)
18 dry-roasted unsalted almonds
Dinner (471 calories)
1 serving Vegan Coconut Chickpea Curry
Daily Totals: 1,477 calories, 65 g protein, 174 g carbohydrates, 38 g fiber, 63 g fat, 1,159 mg sodium
To Make it 1,200 Calories: Omit the orange at breakfast, reduce the yogurt to 1/2 cup and omit the raspberries at the A.M. snack plus change the P.M. snack to 1/4 cup sliced cucumbers.
To Make it 2,000 Calories: Add 1 slice whole wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 3 Tbsp. slivered almonds to A.M. snack plus add 1 medium apple and increase to 30 almonds at the P.M. snack.
Day 7
P.M. Snack (130 calories)
1 large pear
Dinner (429 calories)
1 serving Charred Shrimp & Pesto Buddha Bowls
Daily Totals: 1,494 calories, 71 g protein, 164 g carbohydrates, 41 g fiber, 70 g fat, 1,098 mg sodium
To Make it 1,200 Calories: Omit the orange at breakfast, change the A.M. snack to 1 plum and change the P.M. snack to 1 medium apple.
To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup dried walnut halves to P.M. snack.
Week 2
Credit: Carolyn A. Hodges, R.D.
Make three servings Blueberry Almond Chia Pudding to have for breakfast on Days 9 through 11.Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 9 through 12.
Day 8
Breakfast (296 calories)
1 serving Spinach & Egg Scramble with Raspberries
A.M. Snack (305 calories)
1 medium apple2 Tbsp. natural peanut butter
Lunch (325 calories)
1 serving Green Salad with Edamame & Beets
P.M. Snack (131 calories)
Dinner (447 calories)
1 serving Roasted Salmon with Smoky Chickpeas & Greens
Daily Totals: 1,503 calories, 82 g protein, 136 g carbohydrates, 38 g fiber, 70 g fat, 1,742 mg sodium
To Make it 1,200 Calories: Omit the peanut butter at A.M. snack and change the P.M. snack to 1 plum.
To Make it 2,000 Calories: Add 1 serving Everything Bagel Avocado Toast and 1 plum to lunch and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.
Day 9
Breakfast (360 calories)
1 serving Blueberry Almond Chia Pudding10 dried walnut halves
A.M. Snack (95 calories)
Lunch (393 calories)
1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
P.M. Snack (206 calories)
Dinner (434 calories)
1 serving Basil Pesto Pasta with Grilled Vegetables
Daily Totals: 1,488 calories, 58 g protein, 134 g carbohydrates, 33 g fiber, 87 g fat, 1,072 mg sodium
To Make it 1,200 Calories: Omit the walnuts at breakfast and change the P.M. snack to 1 plum.
To Make it 2,000 Calories: Add 3 Tbsp. natural peanut butter to A.M. snack, add 1 medium orange to lunch and add 1 large pear to P.M. snack.
Day 10
Dinner (492 calories)
1 serving Celeriac & Walnut Tacos1 serving Jason Mraz’s Guacamole
Daily Totals: 1,515 calories, 65 g protein, 155 g carbohydrates, 41 g fiber, 78 g fat, 1,198 mg sodium
To Make it 1,200 Calories: Omit the walnuts at breakfast and omit the raspberries at the A.M. snack plus reduce the yogurt to 1/2 cup and change the P.M. snack to 1/4 cup sliced cucumbers.
To Make it 2,000 Calories: Add 3 Tbsp. chopped walnuts to A.M. snack, add 1 medium orange to lunch and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.
Day 11
A.M. Snack (131 calories)
1/4 cup almonds
Dinner (402 calories)
1 serving Mediterranean Chicken with Orzo Salad
Daily Totals: 1,492 calories, 79 g protein, 136 g carbohydrates, 35 g fiber, 75 g fat, 1,173 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 plum and the P.M. snack to 1 clementine.
To Make it 2,000 Calories: Add 1/3 cup dried walnut halves to A.M. snack, 1 medium apple to P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 12
Breakfast (290 calories)
1 serving Sprouted-Grain Toast with Peanut Butter & Banana
P.M. Snack (225 calories)
1 medium apple10 dried walnut halves
Dinner (466 calories)
1 serving Quinoa Power Salad
Daily Totals: 1,505 calories, 72 g protein, 175 g carbohydrates, 31 g fiber, 59 g fat, 1,416 mg sodium
To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana at breakfast and add 1/4 cup dry-roasted unsalted almonds to A.M. snack.
Day 13
A.M. Snack (166 calories)
1 cup low-fat plain Greek yogurt
Dinner (481 calories)
1 serving Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing
Daily Totals: 1,503 calories, 70 g protein, 134 g carbohydrates, 32 g fiber, 83 g fat, 894 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 medium orange and the P.M. snack to 1 plum.
To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana at breakfast and add 1/4 cup dried walnut halves to A.M. snack.
Day 14
A.M. Snack (186 calories)
1 cup low-fat plain Greek yogurt1/3 cup blueberries
P.M. Snack (216 calories)
1/3 cup dried walnut halves
Dinner (421 calories)
1 serving Spicy Shrimp Tacos
Daily Totals: 1,478 calories, 76 g protein, 105 g carbohydrates, 32 g fiber, 90 g fat, 1,677 mg sodium
To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and reduce the walnuts to 10 dried walnut halves.
To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
week 3
anti inflammatory breakfast Credit: Carolyn A. Hodges, R.D.
Prepare Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 16 through 29.Make Cinnamon Roll Overnight Oats to have for breakfast on Days 16 through 20.
Day 15
Lunch (387 calories)
1 serving Green Salad with Edamame & Beets1 medium orange
Dinner (473 calories)
1 serving Walnut-Rosemary Crusted Salmon1 serving Panzanella with Tomatoes & Grilled Corn
Daily Totals: 1,488 calories, 66 g protein, 157 g carbohydrates, 35 g fiber, 71 g fat, 1,370 mg sodium
To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana and add 1/3 cup dried walnut halves to A.M. snack.
Day 16
Breakfast (291 calories)
1 serving Cinnamon Roll Overnight Oats1 medium apple
Lunch (337 calories)
1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (187 calories)
1 cup low-fat plain Greek yogurt1/4 cup blueberries
Dinner (498 calories)
1 serving Chicken, Quinoa & Sweet Potato Casserole2 cups mixed greens1 serving Citrus Vinaigrette
Meal-Prep Tip: reserve leftover Chicken, Quinoa & Sweet Potato Casserole to have for dinner tomorrow
Daily Totals: 1,476 calories, 69 g protein, 151 g carbohydrates, 32 g fiber, 70 g fat, 1,385 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 plum and omit the yogurt at the P.M. snack.
To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 3 Tbsp. slivered almonds to P.M. snack and add 1/2 an avocado, sliced, to dinner.
Day 17
A.M. Snack (187 calories)
Daily Totals: 1,519 calories, 73 g protein, 155 g carbohydrates, 35 g fiber, 72 g fat, 1,385 mg sodium
To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1 plum.
To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 2 Tbsp. slivered almonds to P.M. snack and add 1/2 an avocado, sliced, to dinner.
Day 18
Dinner (599 calories)
1 serving Chicken Massaman Curry with Turmeric Brown Rice
Daily Totals: 1,521 calories, 52 g protein, 208 g carbohydrates, 38 g fiber, 61 g fat, 1,483 mg sodium
To Make it 1,200 Calories: Omit the apple at breakfast, change the A.M. snack to 1 plum and change the P.M. snack to 1 clementine.
To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, 1 medium orange to lunch and 1 large pear to P.M. snack.
Day 19
1 serving Mediterranean Cod with Roasted Tomatoes1 serving Guacamole Chopped Salad
Daily Totals: 1,498 calories, 54 g protein, 145 g carbohydrates, 41 g fiber, 84 g fat, 1,407 mg sodium
To Make it 1,200 Calories: Omit the peanut butter at the A.M. snack and change the P.M. snack to 1 medium orange.
To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie, 1 large apple to lunch and 1 large pear to P.M. snack.
Day 20
A.M. Snack (228 calories)
1 1/4 cup low-fat plain Greek yogurt1/4 cup blueberries
Lunch (351 calories)
1 serving Avocado Egg Salad Sandwiches
Dinner (504 calories)
1 serving Greek Salad with Edamame1/2 avocado, sliced
Daily Totals: 1,505 calories, 71 g protein, 170 g carbohydrates, 40 g fiber, 67 g fat, 1,554 mg sodium
To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1 clementine.
To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 clementine to lunch and 1/3 cup dried walnut halves to P.M. snack.
Day 21
A.M. Snack (262 calories)
1 large pear10 dried walnut halves
Dinner (482)
1 serving Honey Walnut Shrimp1/2 cup cooked brown rice
Daily Totals: 1,479 calories, 58 g protein, 178 g carbohydrates, 30 g fiber, 66 g fat, 972 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 plum and change the P.M. to 1 medium orange.
To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana at breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.
Week 4
anti inflammatory meal prep Credit: Carolyn A. Hodges, R.D.
Make 3 servings Blueberry Almond Chia Pudding to have for breakfast on Days 23 through 25.Prepare Vegan Superfood Buddha Bowls to have for lunch on Days 23 through 26.
Day 22
A.M. Snack (182 calories)
1 cup low-fat plain Greek yogurt1/4 cup raspberries
Dinner (480 calories)
1 serving Mushroom Shawarma with Yogurt-Tahini Sauce1 serving Cucumber & Avocado Salad
Daily Totals: 1,483 calories, 78 g protein, 118 g carbohydrates, 35 g fiber, 82 g fat, 1,993 mg sodium
To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1/4 cup blueberries.
To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and increase to 1/3 cup almonds plus add 1 large pear to P.M. snack.
Day 23
Breakfast (339 calories)
1 serving Blueberry Almond Chia Pudding1 cup low-fat plain kefir
A.M. Snack (260 calories)
1 cup low-fat plain Greek yogurt1/4 cup raspberries2 Tbsp. slivered almonds
Lunch (381 calories)
1 serving Vegan Superfood Buddha Bowls
Daily Totals: 1,508 calories, 70 g protein, 163 g carbohydrates, 39 g fiber, 72 g fat, 822 mg sodium
To Make it 1,200 Calories: Omit the yogurt and slivered almonds at the A.M. snack and change the P.M. snack to 1/4 cup blueberries.
To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.
Day 24
Breakfast (339 calories)
A.M. Snack (62 calories)
1 medium orange
Daily Totals: 1,506 calories, 75 g protein, 139 g carbohydrates, 34 g fiber, 77 g fat, 1,071 mg sodium
To Make it 1,200 Calories: Omit the kefir at breakfast and change the P.M. snack to 1/4 cup blueberries.
To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 16 dried walnut halves to A.M. snack.
Day 25
Dinner (555 Calories)
1 serving Ginger-Tahini Oven-Baked Salmon & Vegetables
Daily Totals: 1,500 calories, 71 g protein, 183 g carbohydrates, 43 g fiber, 62 g fat, 1,109 mg sodium
To Make it 1,200 Calories: Omit the kefir at breakfast, change the A.M. snack to 1 plum and change the P.M. snack to 1/4 cup raspberries.
To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.
Day 26
Dinner (495 calories)
1 serving Peanut Zucchini Noodle Salad with Chicken2 cups mixed greens1 serving Citrus Vinaigrette
Daily Totals: 1,481 calories, 58 g protein, 161 g carbohydrates, 40 g fiber, 75 g fat, 1,198 mg sodium
To Make it 1,200 Calories: Omit the orange at breakfast, change the A.M. snack to 1 plum and change the P.M. snack to 1/2 cup blueberries.
To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup dry-roasted unsalted almonds to P.M. snack.
Day 27
Lunch (323 calories)
1 serving Salmon-Stuffed Avocados1 plum
P.M. Snack (221 calories)
1 cup low-fat plain Greek yogurt1/4 cup raspberries1 Tbsp. slivered almonds
Daily Totals: 1,490 calories, 95 g protein, 125 g carbohydrates, 33 g fiber, 75 g fat, 1,123 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 plum and omit the yogurt and slivered almonds at the P.M. snack.
To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast plus increase to 1/3 cup almonds and add 1 large pear to A.M. snack.
Day 28
P.M. Snack (236 calories)
1 large pear8 dried walnut halves
Dinner (414 calories)
1 serving Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts1 serving Everything Bagel Avocado Toast
Meal-Prep Tip: Reserve 2 servings Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts to have for lunch on Days 29 & 30.
Daily Totals: 1,475 calories, 74 g protein, 119 g carbohydrates, 36 g fiber, 86 g fat, 1,427 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 plum and change the P.M. snack to 1 medium orange.
To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 1 medium apple to A.M. snack and increase to 1/3 cup dried walnut halves at P.M. snack.
week 5 weight loss
Greek Salad with Edamame
Day 29
Lunch (373 calories)
1 serving Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts1 large pear
Daily Totals: 1,512 calories, 84 g protein, 150 g carbohydrates, 39 g fiber, 73 g fat, 1,146 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1/4 cup blueberries and change the P.M. snack to 1 medium apple.
To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add 1 large pear to A.M. snack and increase to 3 Tbsp. slivered almonds at P.M. snack.
Day 30
Lunch (373)
Daily Totals: 1,488 calories, 54 g protein, 169 g carbohydrates, 45 g fiber, 76 g fat, 949 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 plum and change the P.M. snack to 1/4 cup sliced cucumbers.
To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and 2 Tbsp. natural peanut butter to P.M. snack.
anti inflammatory veggies Credit: Carolyn A. Hodges, R.D.
anti inflammatory veggies
Credit: Carolyn A. Hodges, R.D.
Week 1
Week 1
anti inflammatory fruit Credit: Carolyn A. Hodges, R.D.
anti inflammatory fruit
Week 2
Week 2
Credit: Carolyn A. Hodges, R.D.
week 3
week 3
anti inflammatory breakfast Credit: Carolyn A. Hodges, R.D.
anti inflammatory breakfast
Week 4
Week 4
anti inflammatory meal prep Credit: Carolyn A. Hodges, R.D.
anti inflammatory meal prep
week 5 weight loss
week 5 weight loss
Greek Salad with Edamame
Greek Salad with Edamame
