7-Day Anti-Inflammatory Meal Plan for More Energy, Created by a Dietitian

The afternoon slump is sometimes hard to avoid if you aren’t fueling yourself enough. Not to worry, this anti-inflammatory meal plan can help keep you feeling energized throughout the day! Protein, fiber and antioxidant-rich foods like dark-colored veggies, berries, dark leafy greens, nuts, seeds and fish high in omega-3s, are added in every meal so you can pass on that afternoon nap.

Why This Plan Is Great for You 

There are two main types of inflammation: acute (like a bruise, cut or injury) and chronic. Acute inflammation is helpful and necessary for healing, but chronic inflammation can put stress on the body and increase chronic disease risk over time. Luckily, there are plenty of anti-inflammatory foods that can help reduce it. This plan includes a variety of inflammation-fighting nutrients from foods like leafy greens, berries, omega-3-rich fish, nuts and seeds, legumes and dark-colored vegetables. 

Our body gets the energy it needs from calories, which are units of energy found in foods. To help your energy levels stay consistent, we spread out calorie intake consistently throughout the day to help you avoid feeling like you’re running on empty. This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Other Ways to Boost Your Energy Levels

• Get enough sleep: This may be a little obvious, but regularly getting enough quality sleep will help you have more energy throughout the day. Most Americans don’t get the recommended seven or more hours of sleep to feel well rested the next day. Try improving your sleep with habits like avoiding drinking caffeine later in the day or turning off all screens 30 minutes to an hour before bed.
• Eat balanced meals: Fiber, protein and fats take longer to digest compared to simple carbs. Having healthy fats like nuts and avocados, protein like chicken and tofu and fiber like fruits and vegetables at every meal helps your energy levels stay steady. This also can help you feel full until your next meal instead of having your energy levels spike and crash. 
• Soak up some morning sun: Try getting 15 minutes of sunlight after you wake up to increase your energy levels in the morning. Bright natural light triggers cortisol and serotonin production while decreasing melatonin, giving you that boost you need in the morning.

Anti-Inflammatory Foods to Focus On

• Fruits, especially berries, cherries, pomegranates and citrus fruits
• Vegetables, such as dark leafy greens, beets, broccoli, cauliflower, sweet potato and winter squash
• Whole grains, such as quinoa, bulgur, farro, whole-wheat bread and more
• Nuts
• Seeds
• Fish
• Olive oil
• Avocado
• Beans and lentils
• Fermented dairy (such as yogurt, kefir, cottage cheese)
• Garlic, herbs and spices

How to Meal-Prep Your Week of Meals 

• Prep Chia Chocolate Strawberry Breakfast Pudding for breakfast for Days 2 through 5
• Make Chickpea Tuna Salad for lunch for Days 2 through 6
• Make some Anti-Inflammatory Energy Balls, Garlic Hummus and Raspberry-Lemon Greek Frozen Yogurt Bark for snacks throughout the week

Day 1

Breakfast (332 Calories)

• 1 serving Spanakopita Breakfast Sandwich
• ½ cup of strawberries

A.M. Snack (224 Calories)

• 1 serving of Rice Cake Snackwich 

Lunch (460 Calories)

• Cucumber Chicken Green Goddess Wrap
• ⅓ of an avocado 

P.M Snack (299 Calories)

• 1 serving of Garlic Hummus
• 4 carrot sticks
• 2 servings whole-wheat crackers

Dinner (522 Calories)

• Black Bean and Squash Enchiladas
• 1 medium apple

Daily Totals: 1,838 calories, 80g fat, 19g saturated fat, 61g protein, 235g carbohydrate, 46g fiber, 2,148 mg sodium 

To make 1,500 calories: Remove whole-wheat crackers from P.M. snack

To make 2,000 calories: Add 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt to lunch and 1 medium pear to lunch

Day 2

Breakfast (321 Calories)

• 1 serving of Chia Chocolate Strawberry Breakfast Pudding 

A.M. Snack (297 Calories)

• 1 serving of Anti-Inflammatory Energy Balls 
• 1 medium apple 

Lunch (465 Calories)

• 1 serving of Chicken and Spinach Skillet Pasta

P.M Snack (220 Calories)

• 2 servings of Raspberry-Lemon Greek Frozen Yogurt Bark
• 2 tablespoons of walnuts

Dinner (554 Calories)

• 1 serving of Sheet-Pan Ginger-Tahini Glazed Salmon

Daily Totals: 1,859 calories, 79g fat, 17g saturated fat, 104g protein, 194g carbohydrate, 35g fiber, 1,462 mg sodium 

To make 1,500 calories: Skip A.M. snack 

To make 2,000 calories: Add 1 tablespoon of natural peanut butter to A.M. snack and 1 tablespoon of walnuts to P.M. snack

Day 3

Breakfast (321 Calories)

• 1 serving of Chia Chocolate Strawberry Breakfast Pudding 

A.M. Snack (237 Calories)

• 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt
• ½ cup of raspberries
• 1 tablespoon of natural peanut butter

Lunch (511 Calories)

• 1 serving of Chickpea Tuna Salad
• 2 hard-boiled eggs

P.M Snack ( 203 Calories)

• 1 serving of Anti-Inflammatory Energy Balls 

Dinner (521 Calories)

• 1 serving of Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce

Daily Totals: 1,793 calories, 84g fat, 20g saturated fat, 91g protein, 172g carbohydrate, 38g fiber, 1,758 mg sodium 

To make 1,500 calories: Skip P.M snack and peanut butter at A.M snack

To make 2,000 calories: Add 2 tablespoons of walnuts and a medium banana to breakfast

Day 4

Breakfast (321 Calories)

• 1 serving of Chia Chocolate Strawberry Breakfast Pudding 

A.M Snack (220 Calories)

• 2 servings of Raspberry-Lemon Greek Frozen Yogurt Bark
• 2 tablespoons of walnuts

Lunch (511 Calories)

• 1 serving of Chickpea Tuna Salad
• 2 hard-boiled eggs

P.M Snack (299 Calories)

• 1 serving of Garlic Hummus
• 4 carrot sticks
• 2 servings whole-wheat crackers

Dinner (461 Calories) 

• 1 serving of Butternut Squash Soup with Apple Grilled Cheese Sandwiches
• 1 serving of Herb & Arugula Salad with Balsamic Vinaigrette

Daily Totals: 1,813 calories, 89g fat, 26g saturated fat, 91g protein, 177g carbohydrate, 35g fiber, 2,242 mg sodium 

To make 1,500 calories: Skip whole-wheat crackers on P.M. snack

To make 2,000 calories: Add 1 medium pear to lunch and 1 tablespoon of walnuts to A.M. snack 

Day 5

Breakfast (322 Calories)

• 1 serving of Chia Chocolate Strawberry Breakfast Pudding 

A.M. Snack (225 Calories)

• 1 serving of Rice Cake Snackwich 

Lunch (511 Calories)

• 1 serving of Chickpea Tuna Salad
• 2 hard-boiled eggs

P.M Snack ( 203 Calories)

• 1 serving of Anti-Inflammatory Energy Balls 

Dinner (499 Calories)

• 1 serving of Honey-Mustard Pork with Spinach & Smashed White Beans

Daily Totals: 1,759 calories, 79g fat, 17g saturated fat, 101g protein, 166g carbohydrate, 35g fiber, 1,713mg sodium 

To make 1,500 calories: Skip P.M. snack 

To make 2,000 calories: Add ½ cup of raspberries to A.M. snack, 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt to lunch, and 1 medium orange to P.M. snack 

Day 6

Breakfast (297 Calories)

• 1 serving of Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (229 Calories)

• 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt
• ½ cup of strawberries
• 1 tablespoon of natural peanut butter

Lunch (511 Calories)

• 1 serving of Chickpea Tuna Salad
• 2 hard-boiled eggs

P.M Snack (179 Calories)

• 1 serving of Garlic Hummus
• 4 carrot sticks
• 1 serving whole-wheat crackers

Dinner (584 Calories)

• 1 serving of Honey-Garlic Chicken Thighs with Carrots and Broccoli
• ½ cup of brown rice 

Daily Totals: 1,801 calories, 78g fat, 18g saturated fat, 104g protein, 175g carbohydrate, 28g fiber, 1,870mg sodium 

To make 1,500 calories: Skip peanut butter at A.M snack and P.M. snack 

To make 2,000 calories: Add ½ avocado to lunch

Day 7 

Breakfast (347 Calories)

• 1 serving of "Egg in a Hole" Peppers with Avocado Salsa
• 1 medium orange 

A.M. Snack ( 203 Calories)

• 1 serving of Anti-Inflammatory Energy Balls 

Lunch (555 Calories)

• 1 serving of Salmon Rice Bowl 
• 1 serving of Herb & Arugula Salad with Balsamic Vinaigrette

P.M Snack (206 Calories)

• 1 serving Mascarpone & Berries Toast

Dinner (516 Calories)

• 1 serving of Chicken Piccata Casserole
• 1 serving of Marinated Cherry Tomato Salad

Daily Totals: 1,828 calories, 95g fat, 25g saturated fat, 81g protein, 167g carbohydrate, 35g fiber, 2,665 mg sodium 

To make 1,500 calories: Skip A.M. snack and Tomato Salad at Dinner

To make 2,000 calories: Add 2 tablespoons of walnuts to A.M. snack and 1 (5-oz.) container of low-fat plain strained (Greek-style) yogurt to P.M. snack