7 Day Anti-Inflammatory Meal Plan for Weight Loss

Looking for a meal plan to help support your nutrition goals? This anti-inflammatory meal plan for the week is designed to help promote weight loss. Balanced with fiber and protein, these meals can help keep you feeling full throughout the day. In this plan, there are recipes packed with inflammation-fighting foods like antioxidant-rich berries and dark leafy veggies, whole grains, legumes and fish and nuts high in omega-3 fatty acids. 

Breakfast ( 423 Calories)

  • 1 serving Baked Eggs in Tomato Sauce with Kale
  • 1 slice whole-wheat toast
 

A.M. Snack ( 42 Calories)

  • 1/2 cup blueberries 
 

Lunch ( 401 Calories)

  • 1 serving Hearty Chickpea & Spinach Stew
 

Dinner ( 633 Calories)

  • 1 serving Roasted Salmon Tacos with Corn & Pepper Salsa
  • 1 serving Slow-Cooker Cuban-Style Black Beans
 


Make it 1,800 calories: Add ½ cup low-fat plain Greek yogurt and 2 Tbsp. chopped walnuts to A.M. snack, add ½ cup cherries to lunch, and add a quarter avocado to dinner.

 

Make it 2,000 calories: Add ½ cup low-fat plain Greek yogurt and 2 Tbsp. chopped walnuts to A.M. snack, add ½ cup cherries to lunch, have 3 Cranberry-Almond Energy Balls for a P.M. snack and add half an avocado to dinner.

 

Daily Totals: 1,496 calories, 53g fat, 10g saturated fat, 102g protein, 163g carbohydrate, 35g fiber, 2,206 mg sodium 

Breakfast (410 Calories)

  • 1 serving Anti-Inflammatory Cherry-Spinach Smoothie
 

Lunch (374 Calories)

  • 1 serving Chicken & Beet Salad
 

Dinner (674 Calories)

  • 1 serving Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas
 

Make it 1,800 calories: Have ½ cup cottage cheese and 1 medium peach for an A.M. snack and have High-Fiber Guacamole Snack Jar for a P.M. snack. 

 

Make it 2,000 calories: Add 1 serving Spinach & Feta Scrambled Egg Pitas to breakfast and have High-Fiber Guacamole Snack Jar for a P.M. snack. 

 

Daily Totals: 1,459 calories, 68g fat, 22g saturated fat, 57g protein, 168g carbohydrate, 27g fiber, 1,809mg sodium 

Breakfast (343 Calories)

  • 1 serving Berry Chia Pudding
 

Lunch (454 Calories)

  • 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
  • 1 medium orange 
 

P.M Snack (221 Calories)

  • ½ cup blueberries
  • ½ cup low-fat plain Greek yogurt
  • 2 Tbsp. chopped walnuts
 

Dinner (468 Calories)

  • 1 serving Chicken Hummus Bowls
 

Make it 1,800 calories: Have 1 serving Cranberry-Almond Energy Balls and 1 medium banana for an A.M. snack. 

 

Make it 2,000 calories: Have 1 serving Cranberry-Almond Energy Balls and 1 medium banana for an A.M. snack and add half an avocado to lunch.

 

Daily Totals: 1,486 calories, 71g fat, 14g saturated fat, 94g protein, 128g carbohydrate, 36g fiber, 1,459g sodium 

Breakfast (343 Calories)

  • 1 serving Berry Chia Pudding 
 

A.M Snack (193 Calories)

  • 1 serving Pistachio & Peach Toast
 

Lunch (498 Calories)

  • 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
  • 1 medium banana
 

P.M. Snack (170 Calories)

  • 1 serving Cranberry-Almond Energy Balls
 

Dinner (305 Calories)

  • 1 serving One-Pot Garlicky Shrimp & Spinach
  • ½ cup cooked whole-wheat rotini pasta
 


Make it 1,800 calories: Add 1 serving Cranberry-Almond Energy Balls to P.M. snack and add half an avocado to lunch.

 

Make it 2,000 calories: Add 1 Tbsp. pistachios to A.M. snack, add half an avocado to lunch, and add 1 serving Cranberry-Almond Energy Balls and ½ cup 2% cottage cheese to P.M. snack.

 

Daily Totals: 1,508 calories, 72g fat, 16g saturated fat, 106g protein, 193g carbohydrate, 27g fiber, 1,921mg sodium 

Breakfast (343 Calories)

  • 1 serving Berry Chia Pudding 
 

A.M. Snack (170 Calories)

  • 1 serving Cranberry-Almond Energy Balls
 

Lunch (393 Calories)

  • 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
 

P.M Snack (221 Calories)

  • ½ cup blueberries
  • ½ cup low-fat plain Greek yogurt
  • 2 Tbsp. chopped walnuts
 

Dinner (387 Calories)

  • 1 serving Butternut Squash Soup with Apple Grilled Cheese Sandwiches
 

Make it 1,800 calories: Add 1 serving Cranberry-Almond Energy Balls to A.M. snack and add half an avocado to lunch.

 

Make it 2,000 calories: Add 1 serving Cranberry-Almond Energy Balls and ½ cup cottage cheese to A.M. snack, add half an avocado to lunch, and add ½ cup cherries to dinner.

 

Daily Totals: 1,513 calories,  71g fat, 17g saturated fat, 75g protein, 153g carbohydrate, 36g fiber, 1,581mg sodium 

Breakfast (380 Calories)

  • 1 serving “Egg in a Hole” Peppers with Avocado Salsa
  • 1 medium apple 
 

Lunch (454 Calories)

  • 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
  • 1 medium orange 
 

P.M. Snack (170 Calories)

  • 1 serving Cranberry-Almond Energy Balls
 

Dinner (524 Calories)

  • 1 serving Air-Fryer Turkey Stuffed Peppers
  • 1 serving Catalan Spinach Sauté
 


Make it 1,800 calories: Have 1 serving Cranberry-Almond Energy Balls for an A.M. snack and add a quarter avocado to lunch.

 

Make it 2,000 calories: Have 1 serving Cranberry-Almond Energy Balls and ½ cup low-fat plain Greek yogurt for an A.M. snack, add half an avocado to lunch, and add 1 medium peach to dinner.

 

Daily Totals: 1,528 calories, 70g fat, 14g saturated fat, 86g protein, 149g carbohydrate, 30g fiber, 1,621mg sodium 

Breakfast (414 Calories)

  • 1 serving Blueberry Almond-Milk Pancakes
  • 1 Tbsp. pure maple syrup
  • 1 medium banana
 

Lunch (430 Calories)

  • 1 serving Pesto Chicken Quinoa Bowls
  • 1 serving Honey-Chipotle Roasted Broccoli
 

P.M Snack (221 Calories)

  • ½ cup blueberries
  • ½ cup low-fat plain Greek yogurt
  • 2 Tbsp. chopped walnuts
 

Dinner (446 Calories)

  • 1 serving Grilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette
  • ½ cup cooked brown rice
 

Make it 1,800 calories: Add another serving of Blueberry Almond Milk Pancakes to breakfast.

 

Make it 2,000 calories: Add another serving of Blueberry Almond Milk Pancakes to breakfast, have High-Fiber Guacamole Snack Jar for an A.M. snack, and add ½ cup cherries to lunch.

 

Daily Totals: 1,511 calories, 68g fat, 11g saturated fat, 83g protein, 159g carbohydrate, 20g fiber, 1,739mg sodiumÂ