7-Day No-Sugar, High-Fiber, Anti-Inflammatory Meal Plan, Created by a Dietitian

Fill up on fiber while reducing inflammation in this no-added-sugar meal plan.

About This Plan

• This 7-day plan is set at 1,500 calories, with modifications for 2,000 calories.
• Each day averages 34 grams of fiber while avoiding added sugar.
• This plan prioritizes fiber and antioxidant-rich produce to help reduce inflammation.

Chronic low-grade inflammation is likely a contributing cause of many health conditions, such as type 2 diabetes and heart disease. In this seven-day meal plan, we combine forces by mapping out a week of anti-inflammatory recipes, including plenty of fiber and skipping added sugars. You’ll find antioxidant-rich produce, such as berries, cherries, dark leafy greens and cruciferous veggies, and inflammation-fighting healthy fats from salmon, tuna, avocado, nuts and seeds. Additionally, the anti-inflammatory diet encourages you to cook more meals at home and reduce your consumption of highly processed and refined foods, including added sugars. 

Day 1

Breakfast (313 calories)

• 1 serving Avocado-Egg Toast
• ½ cup blueberries

Morning Snack (131 calories)

• 1 large pear

Lunch (350 calories)

• 1 serving Spinach, Sun-Dried Tomato & Cucumber Sandwich 
• 1 plum

Afternoon Snack (142 calories)

• 1 cup low-fat plain kefir
• ½ cup raspberries

Dinner (572 calories)

• 1 serving Salmon Power Bowl

Daily Totals: 1,508 calories, 62g fat, 79g protein, 172g carbohydrate, 34g fiber, 1,442mg sodium

Make it 2,000 calories: Add 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt to breakfast, add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack and add 3 servings Peanut Butter-Oat Energy Balls as an evening snack.

Day 2

Breakfast (410 calories)

• 1 serving Anti-Inflammatory Cherry-Spinach Smoothie

Morning Snack (125 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup blackberries

Lunch (413 calories)

• 1 serving Chicken & Spinach Salad with Creamy Feta Dressing
• 1 clementine

Afternoon Snack (59 calories)

• 1 medium peach

Dinner (489 calories)

• 1 serving Spiced Couscous-Stuffed Peppers

Daily Totals: 1,496 calories, 68g fat, 81g protein, 157g carbohydrate, 30g fiber, 1,432mg sodium

Make it 2,000 calories: Add 1 serving Avocado-Egg Toast to breakfast, 1 Tbsp. chopped walnuts to A.M. snack and ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack. 

Day 3

Breakfast (313 calories)

• 1 serving Avocado-Egg Toast
• ½ cup blueberries

Morning Snack (176 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• 1 Tbsp. chia seeds
• ¼ cup blackberries

Lunch (413 calories)

• 1 serving Chicken & Spinach Salad with Creamy Feta Dressing
• 1 clementine

Afternoon Snack (95 calories)

• 1 medium apple

Dinner (481 calories)

• 1 serving Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing

Daily Totals: 1,477 calories, 67g fat, 83g protein, 145g carbohydrate, 32g fiber, 1,297mg sodium

Make it 2,000 calories: Add 1 serving Strawberry-Peach Chia Seed Smoothie to breakfast, 1 Tbsp. chopped walnuts to A.M. snack and 2 Tbsp. natural peanut butter to P.M. snack.

Day 4

Breakfast (410 calories)

• 1 serving Anti-Inflammatory Cherry-Spinach Smoothie

Morning Snack (125 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup blackberries

Lunch (413 calories)

• 1 serving Chicken & Spinach Salad with Creamy Feta Dressing
• 1 clementine

Afternoon Snack (59 calories)

• 1 medium peach

Dinner (477 calories)

• 1 serving Sweet Potato-Black Bean Tacos

Daily Totals: 1,483 calories, 62g fat, 79g protein, 165g carbohydrate, 36g fiber, 1,334mg sodium

Make it 2,000 calories: Add 1 serving Avocado-Egg Toast to breakfast, 1 Tbsp. chopped walnuts to A.M. snack and ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Day 5

Breakfast (313 calories)

• 1 serving Avocado-Egg Toast
• ½ cup blueberries

Morning Snack (131 calories)

• 1 large pear

Lunch (413 calories)

• 1 serving Chicken & Spinach Salad with Creamy Feta Dressing
• 1 clementine

Afternoon Snack (180 calories)

• 1 cup edamame, in pods

Dinner (395 calories)

• 1 serving Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts

Evening Snack (82 calories)

• ¾ cup low-fat plain kefir

Daily Totals: 1,515 calories, 67g fat, 97g protein, 142g carbohydrate, 32g fiber, 1,659mg sodium

Make it 2,000 calories: Add 1 serving Strawberry-Peach Chia Seed Smoothie to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 plum to P.M. snack.

Day 6

Breakfast (410 calories)

• 1 serving Anti-Inflammatory Cherry-Spinach Smoothie

Morning Snack (173 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup blackberries
• 1 Tbsp. chopped walnuts

Lunch (350 calories)

• 1 serving Spinach, Sun-Dried Tomato & Cucumber Sandwich 
• 1 plum

Afternoon Snack (180 calories)

• 1 cup edamame, in pods

Dinner (404 calories)

• 1 serving Massaged Kale Salad with Roasted Squash & Chickpeas

Daily Totals: 1,518 calories, 69g fat, 81g protein, 161g carbohydrate, 39g fiber, 1,394mg sodium

Day 7

Breakfast (313 calories)

• 1 serving Avocado-Egg Toast
• ½ cup blueberries

Morning Snack (211 calories)

• ¼ cup unsalted dry-roasted shelled pistachios
• 1 clementine

Lunch (350 calories)

• 1 serving Spinach, Sun-Dried Tomato & Cucumber Sandwich 
• 1 plum

Afternoon Snack (180 calories)

• 1 cup edamame, in pods

Dinner (467 calories)

• 1 serving Pistachio-Crusted Halibut
• 1 serving Cherry-Almond Farro Salad

Daily Totals: 1,521 calories, 71g fat, 88g protein, 148g carbohydrate, 35g fiber, 1,611mg sodium

Make it 2,000 calories: Add 1 serving Strawberry-Peach Chia Seed Smoothie to breakfast and add 3 servings Peanut Butter-Oat Energy Balls as an evening snack.

Is it OK to mix and match meals if there is one I do not like?

Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious high-fiber anti-inflammatory dinners.

Can I eat the same breakfast or lunch every day?

Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 313 to 410 calories, while the lunches span 350 to 413 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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.

What are the health benefits of fiber?

Fiber has many health benefits. It helps keep you full, which can help with weight loss and weight management. It also improves heart health, lowers cholesterol and improves blood sugar levels. Additionally, fiber helps improve gut health and promotes regular bowel movements. And there is evidence that fiber, including fiber from whole grains, may help reduce inflammation, which in turn lowers the risk of chronic disease.

Does Sugar Cause Inflammaton?

The anti-inflammatory diet is more of a lifestyle pattern than a strict eating routine. Added sugars aren’t totally off the table, and including them occasionally won’t derail your other anti-inflammatory efforts. But if you’re trying to reduce inflammation, keeping an eye on your added sugar intake may be helpful. Research has shown that a high intake of sugar increases inflammatory markers, which can lead to chronic inflammation and insulin resistance. Added sugars don’t provide much, if any, nutrition and can displace more nutrient-rich anti-inflammatory options, such as fruits, vegetables and nuts. 

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.