7-Day High-Protein, Anti-Inflammatory Meal Plan
Why This Meal Plan Is Great for You
Since protein is one of the main focuses of this plan, we prioritized protein-rich foods, such as poultry, eggs, strained yogurt, beans, cottage cheese and fish. It’s hard to feel energized when you’re hungry—and eating more protein can help keep hunger at bay since it’s broken down more slowly than simple starches and sugar. Each day provides at least 90 grams of protein. While protein is the focus, we didn’t skimp on another important nutrient that can help provide stable energy: fiber. Like protein, fiber is digested slowly and helps provide more stable energy. Each day provides at least 34 grams of filling fiber. To provide an array of nutrients, we incorporate principles of the anti-inflammatory diet. You’ll also find nutrient-rich ingredients, such as beets, berries, dark leafy greens, nuts, seeds and fish, all of which may help reduce signs of chronic inflammation.
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. Not eating enough calories can zap your energy levels, so it’s important to listen to your hunger cues. As with all meal plans, this is meant to serve as a framework for a healthy high-protein eating plan. That said, adjustments are welcome and may be necessary based on your routine, taste preferences and family size.
Strategies to Have More Energy
If you’re feeling sluggish, it’s important to consult with your medical provider as there are many health conditions that can cause fatigue, such as thyroid disease, anemia, diabetes and more.2 That said, there are some nutrition and lifestyle strategies that can help improve energy levels:
Exercise: If you’re feeling fatigued, exercise may be the last thing you want to tackle, but it may help boost your energy.3 Check out our 7-day walking plan for more energy to get started.
Get Better Sleep: Getting quality and adequate sleep is definitely the most obvious strategy to improve energy levels but arguably the most challenging for some. Aim for seven to nine hours of sleep per night. To make that happen, implement a peaceful sleep routine free of blue light, and set yourself up for success by cutting back on alcohol and caffeine—both of which can disrupt sleep. Check out more expert-approved sleep tips to get better zzz’s.
Healthy Eating: Eat nutrient-rich foods that contain protein and fiber, and implement a regular meal routine. These two habits can help prevent energy slumps and keep you satisfied between meals.
Hydrate: Staying adequately hydrated can help improve energy levels. Drinking water throughout the day and filling up on hydrating foods, such as fruit, can help you meet your goals.
Anti-Inflammatory Foods to Focus On
Fruits, especially berries, cherries, pomegranate 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 and more
Nuts
Seeds
Fish
Olive oil
Avocado
Beans and lentils
Fermented dairy (yogurt, kefir, cottage cheese)
Garlic, herbs and spices
Meals
1. Make Mini Quiches with Sweet Potato Crust to have as breakfast throughout the week.
2. Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on Days 2 through 5.
3. Whip up Garlic Hummus to have as a snack throughout the week.
Day 1
Breakfast (396 calories)
1 serving High-Protein Black Bean Breakfast Bowl
A.M. Snack (215 calories)
1 serving Cottage Cheese Snack Jar with Fruit
Lunch (447 calories)
1 serving Avocado Tuna Salad
1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
P.M. Snack (194 calories)
1½ cups sliced bell pepper
1 serving Garlic Hummus
Dinner (526 calories)
1 serving Crispy Salmon Rice Bowl
Daily Totals: 1,778 calories, 99g fat, 100g protein, 132g carbohydrate, 34g fiber, 1,600mg sodium
Make it 1,500 calories: Change A.M. snack to 1 cup low-fat plain kefir and omit Garlic Hummus at P.M. snack.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 2
Breakfast (400 calories)
1 serving Mini Quiches with Sweet Potato Crust
1 serving Spinach Smoothie
A.M. Snack (305 calories)
1 medium apple
2 Tbsp. natural peanut butter
Lunch (397 calories)
1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
3 oz. cooked chicken breast (about ⅔ cup)
P.M. Snack (194 calories)
1½ cups sliced bell pepper
1 serving Garlic Hummus
Dinner (500 calories)
Daily Totals: 1,796 calories, 93g fat, 101g protein, 143g carbohydrate, 34g fiber, 2,127mg sodium
Make it 1,500 calories: Substitute 1 cup low-fat plain kefir for the Spinach Smoothie at breakfast and omit peanut butter at A.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 3
Breakfast (400 calories)
1 serving Mini Quiches with Sweet Potato Crust
1 serving Spinach Smoothie
A.M. Snack (215 calories)
1 serving Cottage Cheese Snack Jar with Fruit
Lunch (397 calories)
1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
3 oz. cooked chicken breast (about ⅔ cup)
P.M. Snack (201 calories)
1 cup sliced carrots
1 serving Garlic Hummus
Dinner (434 calories)
1 serving Charred Shrimp, Pesto & Quinoa Bowls
Evening Snack (152 calories)
1 cup cherries
½ cup low-fat plain kefir
Daily Totals: 1,801 calories, 84g fat, 111g protein, 164g carbohydrate, 34g fiber, 1,944mg sodium
Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit Garlic Hummus at P.M. snack.
Make it 2,000 calories: Add 1 medium apple to A.M. snack and 1 medium banana to P.M. snack.
Day 4
Breakfast (396 calories)
1 serving High-Protein Black Bean Breakfast Bowl
A.M. Snack (215 calories)
1 serving Cottage Cheese Snack Jar with Fruit
Lunch (397 calories)
1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
3 oz. cooked chicken breast (about ⅔ cup)
P.M. Snack (201 calories)
1 cup sliced carrots
1 serving Garlic Hummus
Dinner (426 calories)
1 serving Chicken Caprese Salad
Evening Snack (152 calories)
1 cup cherries
½ cup low-fat plain kefir
Daily Totals: 1,788 calories, 84g fat, 116g protein, 155g carbohydrate, 36g fiber, 2,166mg sodium
Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit Garlic Hummus at P.M. snack.
Make it 2,000 calories: Add 1 medium orange to breakfast and 1 large pear to lunch.
Day 5
Breakfast (396 calories)
1 serving High-Protein Black Bean Breakfast Bowl
A.M. Snack (241 calories)
1 cup low-fat plain strained (Greek-style) yogurt
½ cup blueberries
1 Tbsp. sliced almonds
Lunch (397 calories)
1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
3 oz. cooked chicken breast (about ⅔ cup)
P.M. Snack (176 calories)
¼ cup unsalted dry-roasted shelled pistachios
Dinner (588 calories)
Daily Totals: 1,799 calories, 88g fat, 101g protein, 164g carbohydrate, 40g fiber, 1,854mg sodium
Make it 1,500 calories: Change A.M. snack to 1 cup low-fat plain kefir and change P.M. snack to 1 plum.
Make it 2,000 calories: Add 1 medium orange to breakfast, increase to 4 Tbsp. sliced almonds at A.M. snack and add 1 medium peach to P.M. snack.
Day 6
Breakfast (400 calories)
1 serving Mini Quiches with Sweet Potato Crust
1 serving Spinach Smoothie
A.M. Snack (215 calories)
1 serving Cottage Cheese Snack Jar with Fruit
Lunch (384 calories)
1 serving No-Cook Black Bean Salad
1 medium orange
P.M. Snack (208 calories)
1 cup low-fat plain strained (Greek-style) yogurt
½ cup blueberries
Dinner (613 calories)
Daily Totals: 1,819 calories, 71g fat, 91g protein, 217g carbohydrate, 45g fiber, 1,622mg sodium
Make it 1,500 calories: Change A.M. snack to 1 medium peach and omit yogurt at P.M. snack.
Make it 2,000 calories: Add 1 Tbsp. sliced almonds to P.M. snack and add 1 cup cherries with ½ cup low-fat plain kefir as an evening snack.
Day 7
Breakfast (400 calories)
1 serving Mini Quiches with Sweet Potato Crust
1 serving Spinach Smoothie
A.M. Snack (206 calories)
¼ cup unsalted dry-roasted almonds
Lunch (384 calories)
1 serving No-Cook Black Bean Salad
1 medium orange
P.M. Snack (215 calories)
1 serving Cottage Cheese Snack Jar with Fruit
Dinner (471 calories)
1 serving Pistachio-Crusted Halibut
1 serving Cherry, Wild Rice & Quinoa Salad
Evening Snack (119 calories)
⅔ cup cherries
½ cup low-fat plain kefir
Daily Totals: 1,795 calories, 88g fat, 95g protein, 177g carbohydrate, 38g fiber, 1,622mg sodium
Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and omit evening snack.
Make it 2,000 calories: Add 1 plum to A.M. snack and add ¼ cup dry-roasted unsalted shelled pistachios to lunch.