7-Day High-Protein Anti-Inflammatory Meal Plan, Created by a Dietitian

Reap the benefits of the anti-inflammatory diet while pumping up protein intake in this delicious and satiating weeklong plan.

Day 1

Breakfast (401 calories)

• 1 serving Avocado & Kale Omelet
• 1 medium orange

• A.M. Snack (131 calories)

• 1 large pear

Lunch (430 calories)

• 1 serving Mason Jar Power Salad with Chickpeas & Tuna

P.M. Snack (156 calories)

½ cup raspberries

¾ cup low-fat plain Greek yogurt

Dinner (400 calories)

• 1 serving Rosemary Roasted Salmon with Asparagus & Potatoes

Daily Totals: 1,518 calories, 71g fat, 94g protein, 137g carbohydrate, 32g fiber, 1,714mg sodium

To make it 2,000 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1/4 cup chopped walnuts to P.M. snack.

Day 2

Breakfast (410 calories)

• 1 serving Anti-Inflammatory Cherry-Spinach Smoothie

A.M. Snack (181 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup blackberries

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (100 calories)

• ½ cup edamame, in pods

Dinner (454 calories)

• 1 serving Baked Kale Salad with Crispy Quinoa

Daily Totals: 1,519 calories, 75g fat, 88g protein, 134g carbohydrate, 30g fiber, 1,432mg sodium

To make it 2,000 calories: Add 1/4 cup chopped walnuts to A.M. snack, add 1 medium apple to lunch, and increase to 1 1/2 cups edamame, in pods, at P.M. snack.

DAY 3

Breakfast (410 calories)

• 1 serving Anti-Inflammatory Cherry-Spinach Smoothie

A.M. Snack (110 calories)

• 1 cup low-fat plain kefir

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (112 calories)

• 1 large hard-boiled egg
• ⅔ cup blackberries

Dinner (514 calories)

• 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto

Daily Totals: 1,520 calories, 78g fat, 92g protein, 126g carbohydrate, 28g fiber, 1,576mg sodium

To make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, and add 1 clementine to lunch.

Day 4

Breakfast (341 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup sliced almonds
• ½ cup blueberries

A.M. Snack (131 calories)

• 1 large pear

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (216 calories)

• 20 unsalted dry-roasted almonds
• 1 cup blackberries

Dinner (442 calories)

• 1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw

Daily Totals: 1,504 calories, 82g fat, 90g protein, 115g carbohydrate, 31g fiber, 1,003mg sodium

To make it 2,000 calories: Add 1 1/2 cups edamame, in pods, to A.M. snack, add 1 medium apple to lunch, and increase to 1/3 cup almonds at P.M. snack.

Day 5

Breakfast (410 calories)

• 1 serving Anti-Inflammatory Cherry-Spinach Smoothie

A.M. Snack (87 calories)

• ½ cup low-fat plain Greek yogurt
• ½ cup raspberries

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (154 calories)

• 20 unsalted dry-roasted almonds

Dinner (463 calories)

• 1 serving California Turkey Burgers & Baked Sweet Potato Fries

Daily Totals: 1,488 calories, 82g fat, 90g protein, 113g carbohydrate, 30g fiber, 1,442mg sodium

To make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, increase to 1/3 cup almonds at P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.

Day 6

Breakfast (341 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup sliced almonds
• ½ cup blueberries

A.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Lunch (374 calories)

• 1 serving White Bean & Avocado Toast
• 1 cup low-fat plain kefir
• 1 clementine

P.M. Snack (170 calories)

• 22 unsalted dry-roasted almonds

Dinner (431 calories)

• 1 serving Green Goddess Farro Bowl

Daily Totals: 1,515 calories, 73g fat, 86g protein, 146g carbohydrate, 31g fiber, 1,492mg sodium

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and increase to 3 Tbsp. peanut butter at A.M. snack.

Day 7

Breakfast (401 calories)

• 1 medium orange

A.M. Snack (181 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup blackberries

Lunch (374 calories)

• 1 serving White Bean & Avocado Toast
• 1 cup low-fat plain kefir
• 1 clementine

P.M. Snack (100 calories)

• ½ cup edamame, in pods

Dinner (432 calories)

• 1 serving Cajun-Spiced Tofu Tostadas with Beet Crema

Daily Totals: 1,488 calories, 72g fat, 85g protein, 142g carbohydrate, 36g fiber, 1,665mg sodium

To make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, plus add 1 medium apple and increase to 1 1/2 cup edamame, in pods, at P.M. snack.