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Looking to reduce visceral fat? An antioxidant-rich, anti-inflammatory diet routine can help.

Reviewed by Dietitian Jessica Ball, M.S., RD

About This Plan

• This 30-day plan is set at 1,500 calories per day, with modifications for 1,800 and 2,000.
• Each day provides at least 75 g of protein and 30 g of fiber to support satiety.
• This plan prioritizes anti-inflammatory foods like berries, greens and fatty fish.

Visceral fat refers to the fat in your midsection that surrounds your organs. While some visceral fat is helpful and can provide protection for those important organs to function, too much can increase the risk of developing health conditions like type 2 diabetes and heart disease. Excess visceral fat can also increase inflammatory markers and lead to chronic inflammation, which can bring an onslaught of health issues, including depression, arthritis, fatigue and a poorly functioning immune system. Fortunately, there are steps to take that can help reduce both visceral fat and chronic inflammation to help you feel your best, but you may be wondering how to get started. We’ve mapped out an entire month of anti-inflammatory meals and snacks to help you reach your goals. With three different calorie levels to choose from and meal-prep tips at the beginning of each week, this nutritious meal plan can work for most people. 

DAYS	1	2	3	4	5	6	7
MEALS	Breakfast: Feta, Egg & Spinach Breakfast Taco ——– Lunch: Mason Jar Power Salad with Chickpeas & Tuna ——– Dinner: Roasted Salmon & Broccoli Rice Bowls	Breakfast: High-Protein Blueberry & Peanut Butter Chia Pudding ——– Lunch: High-Protein Lemon & Turmeric Chicken Soup ——– Dinner: Get Your Greens Quiche	Breakfast: High-Protein Blueberry & Peanut Butter Chia Pudding ——– Lunch: High-Protein Lemon & Turmeric Chicken Soup ——– Dinner: Perfect Pan-Seared Chicken Breasts	Breakfast: High-Protein Blueberry & Peanut Butter Chia Pudding ——– Lunch: High-Protein Lemon & Turmeric Chicken Soup ——– Dinner: Roasted Root Veggies & Greens over Spiced Lentils	Breakfast: Anti-Inflammatory Raspberry & Spinach Smoothie ——– Lunch: High-Protein Lemon & Turmeric Chicken Soup ——– Dinner: Fajita-Stuffed Mushrooms	Breakfast: Feta, Egg & Spinach Breakfast Taco ——– Lunch: Mason Jar Power Salad with Chickpeas & Tuna ——– Dinner: Zucchini Noodles with Avocado Pesto & Shrimp	Breakfast: Anti-Inflammatory Raspberry & Spinach Smoothie ——– Lunch: Green Goddess Salad ——– Dinner: Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes
DAILY TOTALS	Calories: 1502; Protein: 83 g; Fat: 69 g; Carbs: 146 g; Sodium: 1,635 mg	Calories: 1520; Protein: 82 g; Fat: 76 g; Carbs: 138 g; Sodium: 1,864 mg	Calories: 1492; Protein: 102 g; Fat: 74 g; Carbs: 111 g; Sodium: 1,900 mg	Calories: 1480; Protein: 77 g; Fat: 70 g; Carbs: 150 g; Sodium: 1,552 mg	Calories: 1510; Protein: 84 g; Fat: 64 g; Carbs: 163 g; Sodium: 1,263 mg	Calories: 1483; Protein: 86 g; Fat: 81 g; Carbs: 113 g; Sodium: 1,578 mg	Calories: 1494; Protein: 91 g; Fat: 55 g; Carbs: 174 g; Sodium: 1,984 mg

Week 1

Day 1

Daily Totals: 1,502 calories, 69g fat, 83g protein, 146g carbohydrate, 31g fiber, 1,635mg sodium.

Breakfast (255 calories)

• Serve with ½ cup blueberries 

Lunch (489 calories)

• Serve with 1 medium orange

Dinner (443 calories)

Snacks

Make it 1,800 calories: Add ½ cup low-fat plain kefir to breakfast and add 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack.

Make it 2,000 calories: Add ½ cup low-fat plain kefir to breakfast, add 1 serving Massaged Kale Salad to dinner and add 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack.

Day 2

Daily Totals: 1,520 calories, 76g fat, 82g protein, 138g carbohydrate, 36g fiber, 1,864mg sodium.

Breakfast (478 calories)

Lunch (469 calories)

Dinner (444 calories)

• Serve with 1 serving Simple Cabbage Salad

Snacks

• 1 clementine (35 calories)
• 1 medium apple (95 calories)

Make it 1,800 calories: Add ¾ cup low-fat plain kefir to A.M. snack and add 2 Tbsp. almond butter to P.M. snack.

Make it 2,000 calories: Add ¾ cup low-fat plain kefir and ¼ cup unsalted dry-roasted almonds to A.M. snack and add 2 Tbsp. almond butter to P.M. snack.

Meal-Prep Tips

• Make High-Protein Blueberry & Peanut Butter Chia Pudding to have for breakfast on Days 2 through 4. 
• Prepare High-Protein Lemon & Turmeric Chicken Soup to have for lunch on Days 2 through 5.

Day 3

Daily Totals: 1,492 calories, 74g fat, 102g protein, 111g carbohydrate, 33g fiber, 1,900mg sodium.

Breakfast (478 calories)

• 1 serving High-Protein Blueberry & Peanut Butter Chia Pudding

Lunch (469 calories)

• 1 serving High-Protein Lemon & Turmeric Chicken Soup 

Dinner (388 calories)

• Serve with 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette

Snacks

• 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)
• 1 clementine (35 calories)

Make it 1,800 calories: Add 1 medium orange to lunch and add 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack.

Make it 2,000 calories: Add 1 medium orange to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack.

Day 4

Daily Totals: 1,480 calories, 70g fat, 77g protein, 150g carbohydrate, 41g fiber, 1,552mg sodium.

Breakfast (478 calories)

• 1 serving High-Protein Blueberry & Peanut Butter Chia Pudding

Lunch (469 calories)

• 1 serving High-Protein Lemon & Turmeric Chicken Soup 

Dinner (533)

Snacks

• 1 cup sliced strawberries (53 calories)
• 1 plum (30 calories)

Make it 1,800 calories: Add 1 medium orange to lunch and add 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack.

Make it 2,000 calories: Add 1 medium orange to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack.

Day 5

Daily Totals: 1,510 calories, 64g fat, 84g protein, 163g carbohydrate, 52g fiber, 1,263mg sodium.

Breakfast (322 calories)

Lunch (469 calories)

• 1 serving High-Protein Lemon & Turmeric Chicken Soup 

Dinner (427 calories)

Snacks

• 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)

Make it 1,800 calories: Add 1 medium orange to lunch and add 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack.

Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner and add 1 serving Lemon-Blueberry Frozen Yogurt Bites as an evening snack.

Day 6

Daily Totals: 1,483 calories, 81g fat, 86g protein, 113g carbohydrate, 30g fiber, 1,578mg sodium.

Breakfast (255 calories)

• 1 serving Feta, Egg & Spinach Breakfast Taco
• Serve with ½ cup blueberries 

Lunch (489 calories)

• Serve with 1 medium orange

Dinner (446 calories)

Snacks

• 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)
• 1 serving Cottage Cheese-Berry Bowl (170 calories)

Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 serving Traditional Greek Salad to dinner.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 1 serving Traditional Greek Salad to dinner and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 7

Daily Totals: 1,494 calories, 55g fat, 91g protein, 174g carbohydrate, 51g fiber, 1,984mg sodium.

Breakfast (322 calories)

• 1 serving Anti-Inflammatory Raspberry & Spinach Smoothie

Lunch (324 calories)

• Serve with 1 cup sliced strawberries

Dinner (502 calories)

Snacks

• Serve with 1 cup low-fat plain strained (Greek-style) yogurt and ½ cup blueberries (222 calories)

• 2 servings (124 calories)

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add 1 serving Chai Energy Balls as an evening snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, add 1 serving Brussels Sprouts Caesar Salad to dinner and add 1 serving Chai Energy Balls as an evening snack.

Week 2

Day 8

Daily Totals: 1,525 calories, 53g fat, 88g protein, 199g carbohydrate, 59g fiber, 1,400mg sodium.

Breakfast (322 calories)

Lunch (291 calories)

• Serve with 1 medium orange

Dinner (430 calories)

• Serve with 1 serving Basic Quinoa

Snacks

• 1 serving No-Sugar-Added Chia Seed Jam, 1 cup low-fat plain strained (Greek-style) yogurt, ½ cup blueberries, and 2 Tbsp. sliced almonds (288 calories)
• 1 serving Apple with Cinnamon Almond Butter (193 calories)

Make it 1,800 calories: Increase to 4 Tbsp. sliced almonds at A.M. snack and add 1 serving Chai Energy Balls as an evening snack.

Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast and add 1 serving Chai Energy Balls as an evening snack.

Day 9

Daily Totals: 1,491 calories, 73g fat, 84g protein, 140g carbohydrate, 31g fiber, 1,353mg sodium.

Breakfast (277 calories)

• 1 serving No-Sugar-Added Chia Seed Jam
• Serve with 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 2 Tbsp. sliced almonds 

Lunch (506 calories)

Dinner (491 calories)

Snacks

• 1 serving Cottage Cheese-Berry Bowl (170 calories)
• ½ cup cherries (49 calories)

Make it 1,800 calories: Add 1 cup low-fat plain kefir to P.M. snack and add 1 serving Chai Energy Balls as an evening snack.

Make it 2,000 calories: Increase to 4 Tbsp. sliced almonds at breakfast, add 1 medium banana to lunch, add 1 cup low-fat plain kefir to P.M. snack and add 1 serving Chai Energy Balls as an evening snack.

Meal-Prep Tips

Make Anti-Inflammatory Farro & White Bean Salad to have for lunch on Days 9 through 12.

Day 10

Daily Totals: 1,506 calories, 68g fat, 92g protein, 143g carbohydrate, 31g fiber, 1,864mg sodium.

Breakfast (255 calories)

• Serve with ½ cup blueberries 

Lunch (506 calories)

• 1 serving Anti-Inflammatory Farro & White Bean Salad 

Dinner (487 calories)

• Serve with 1 serving Cacio e Pepe Kale Salad

Snacks

• 1 serving No-Sugar-Added Chia Seed Jam, 1 cup low-fat plain strained (Greek-style) yogurt, and ½ cup raspberries (212 calories)
• ½ cup cherries (49 calories)

Make it 1,800 calories: Add 1 cup low-fat plain kefir to P.M. snack and add 1 serving Chai Energy Balls as an evening snack.

Make it 2,000 calories: Add 2 Tbsp. sliced almonds to A.M. snack, add 1 medium apple to lunch, add 1 cup low-fat plain kefir to P.M. snack and add 1 serving Chai Energy Balls as an evening snack.

Day 11

Daily Totals: 1,486 calories, 50g fat, 79g protein, 195g carbohydrate, 39g fiber, 1,748mg sodium.

Breakfast (277 calories)

• 1 serving No-Sugar-Added Chia Seed Jam
• Serve with 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 2 Tbsp. sliced almonds 

Lunch (506 calories)

• 1 serving Anti-Inflammatory Farro & White Bean Salad 

Dinner (432 calories)

• Serve with ½ cup cooked brown rice

Snacks

• 1 cup sliced strawberries (53 calories)
• 1 serving Cottage Cheese Snack Jar (219 calories)

Make it 1,800 calories: Add 1 cup low-fat plain kefir to A.M. snack and add 1 serving Chai Energy Balls as an evening snack.

Make it 2,000 calories: Increase to 4 Tbsp. sliced almonds at breakfast, add 1 cup low-fat plain kefir to A.M. snack, add 1 large pear to lunch and add 1 serving Chai Energy Balls as an evening snack.

Day 12

Daily Totals: 1,492 calories, 64g fat, 76g protein, 165g carbohydrate, 33g fiber, 1,504mg sodium.

Breakfast (277 calories)

• 1 serving No-Sugar-Added Chia Seed Jam
• Serve with 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 2 Tbsp. sliced almonds 

Lunch (506 calories)

• 1 serving Anti-Inflammatory Farro & White Bean Salad 

Dinner (479 calories)

Snacks

• 1 medium orange (62 calories)
• 1 serving Cottage Cheese-Berry Bowl (170 calories)

Make it 1,800 calories: Increase to ¼ cup sliced almonds at breakfast, add 1 plum to lunch and add 1 serving Chai Energy Balls as an evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 medium apple to lunch and add 1 serving Chai Energy Balls as an evening snack.

Day 13

Daily Totals: 1,512 calories, 68g fat, 80g protein, 164g carbohydrate, 48g fiber, 1,298mg sodium.

Breakfast (322 calories)

• 1 serving Anti-Inflammatory Raspberry & Spinach Smoothie

Lunch (346 calories)

Dinner (441 calories)

• Serve with 1 serving Arugula, Beet & Feta Salad

Snacks

• 1 serving No-Sugar-Added Chia Seed Jam, 1 cup low-fat plain strained (Greek-style) yogurt, ½ cup blueberries, and 2 Tbsp. sliced almonds (288 calories)
• 1 cup low-fat plain kefir (115 calories)

Make it 1,800 calories: Add 1 medium apple to P.M. snack and add 1 serving Chai Energy Balls as an evening snack.

Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast and add 1 serving Chai Energy Balls as an evening snack.

Day 14

Daily Totals: 1,506 calories, 64g fat, 98g protein, 154g carbohydrate, 39g fiber, 1,802mg sodium.

Breakfast (277 calories)

• 1 serving No-Sugar-Added Chia Seed Jam
• Serve with 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 2 Tbsp. sliced almonds 

Lunch (395 calories)

• 1 serving Creamy Avocado & White Bean Wrap
• Serve with ½ cup cherries

Dinner (422 calories)

• Serve with 1 serving Cucumber Chickpea Salad with Feta & Lemon

Snacks

• 1 serving Apple with Cinnamon Almond Butter (193 calories)
• 1 serving Cottage Cheese Snack Jar (219 calories)

Make it 1,800 calories: Increase to ¼ cup sliced almonds at breakfast and add 1 serving Chai Energy Balls as an evening snack.

Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast and add 1 serving Chai Energy Balls as an evening snack.

Week 3

Day 15

Daily Totals: 1,506 calories, 66g fat, 85g protein, 166g carbohydrate, 45g fiber, 1,350mg sodium.

Breakfast (281 calories)

Lunch (291 calories)

• 1 serving White Bean & Avocado Toast
• Serve with 1 medium orange

Dinner (514 calories)

Snacks

• 1 serving No-Sugar-Added Chia Seed Jam, 1 cup low-fat plain strained (Greek-style) yogurt, ½ cup blueberries, and 2 Tbsp. sliced almonds (288 calories)
• 1 large pear (131 calories)

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Day 16

Daily Totals: 1,509 calories, 52g fat, 75g protein, 199g carbohydrate, 40g fiber, 1,206mg sodium.

Breakfast (390 calories)

Lunch (369 calories)

• Serve with 1 clementine

Dinner (416 calories)

Snacks

• 1 serving Cottage Cheese Snack Jar (219 calories)
• 1 cup low-fat plain kefir (115 calories)

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Energy Balls to P.M. snack and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Meal-Prep Tips

• Make Triple-Berry Blended Oats to have for breakfast on Days 16 through 19.
• Prepare Vegan Lentil Stew to have for lunch on Days 16 through 19.

Day 17

Daily Totals: 1,511 calories, 54g fat, 82g protein, 179g carbohydrate, 37g fiber, 1,966mg sodium.

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats

Lunch (369 calories)

• 1 serving Vegan Lentil Stew
• Serve with 1 clementine

Dinner (410 calories)

Snacks

• 1 serving Cottage Cheese Snack Jar (219 calories)
• 2 servings Cucumber Salmon Bites (124 calories)

Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 serving Cabbage Caesar Salad to dinner.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 1 serving Cabbage Caesar Salad to dinner and add 1 serving Anti-Inflammatory Energy Balls as an evening snack.

Day 18

Daily Totals: 1,493 calories, 54g fat, 79g protein, 184g carbohydrate, 37g fiber, 1,900mg sodium.

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats

Lunch (369 calories)

• 1 serving Vegan Lentil Stew
• Serve with 1 clementine

Dinner (392 calories)

• Serve with ¼ cup guacamole

Snacks

• 1 serving Cottage Cheese Snack Jar (219 calories)
• 2 servings Cucumber Salmon Bites (124 calories)

Make it 1,800 calories: Add 1 serving No-Cook Black Bean Salad to dinner.

Make it 2,000 calories: Add 1 serving No-Cook Black Bean Salad to dinner and add 1 serving Anti-Inflammatory Energy Balls as an evening snack.

Day 19

Daily Totals: 1,498 calories, 56g fat, 83g protein, 179g carbohydrate, 32g fiber, 1,440mg sodium.

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats

Lunch (369 calories)

• 1 serving Vegan Lentil Stew
• Serve with 1 clementine

Dinner (403 calories)

• Serve with 1 serving Garlicky Green Beans

Snacks

• 1 serving No-Sugar-Added Chia Seed Jam, 1 cup low-fat strained (Greek-style) yogurt, and ½ cup blueberries (222 calories)
• 1 cup low-fat plain kefir (115 calories)

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Energy Balls to P.M. snack and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Day 20

Daily Totals: 1,504 calories, 60g fat, 86g protein, 166g carbohydrate, 37g fiber, 1,369mg sodium.

Breakfast (281 calories)

• 1 serving Strawberry-Peach Chia Seed Smoothie

Lunch (430 calories)

Dinner (346 calories)

Snacks

• 1 serving No-Sugar-Added Chia Seed Jam, 1 cup low-fat plain strained (Greek-style) yogurt, and ½ cup blueberries (222 calories)
• 1 serving Apple with Cinnamon Almond Butter (193 calories)

Make it 1,800 calories: Add 2 Tbsp. sliced almonds to A.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Energy Balls  to breakfast, add 2 Tbsp. sliced almonds to A.M. snack and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 21

Daily Totals: 1,510 calories, 70g fat, 81g protein, 147g carbohydrate, 41g fiber, 1,529mg sodium.

Breakfast (281 calories)

• 1 serving Strawberry-Peach Chia Seed Smoothie

Lunch (430 calories)

• 1 serving Mason Jar Power Salad with Chickpeas & Tuna

Dinner (509 calories)

• Serve with 1 serving Massaged Kale Salad

Snacks

• 1 serving Cottage Cheese-Berry Bowl (170 calories)
• 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Energy Balls  to breakfast and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Week 4

Day 22

Daily Totals: 1,491 calories, 62g fat, 81g protein, 166g carbohydrate, 34g fiber, 1,535mg sodium.

Breakfast (358 calories)

Lunch (523 calories)

Dinner (427 calories)

Snacks

• 1 medium orange (62 calories)
• 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack and add 1 serving No-Cook Chickpea, Beet & Quinoa Salad to dinner.

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Energy Balls  to breakfast, add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack and add 1 serving No-Cook Chickpea, Beet & Quinoa Salad to dinner.

Day 23

Daily Totals: 1,475 calories, 71g fat, 94g protein, 125g carbohydrate, 30g fiber, 1,562mg sodium.

Breakfast (267 calories)

• Serve with 1 plum

Lunch (402 calories)

• Serve with 3 oz. cooked chicken breast

Dinner (466 calories)

Snacks

• 1 serving No-Sugar-Added Chia Seed Jam, 1 cup low-fat plain strained (Greek-style) yogurt, and ½ cup blueberries (222 calories)
• 1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)

Make it 1,800 calories: Omit the plum at breakfast and add 1 serving Avocado & Banana Smoothie to breakfast.

Make it 2,000 calories: Omit the plum at breakfast and add 1 serving Avocado & Banana Smoothie to breakfast, add 1 Tbsp. sliced almonds to A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

Meal-Prep Tips

• Make Muffin-Tin Spinach & Mushroom Mini Quiches to have for breakfast on Days 23 through 28.
• Prepare Chickpea Chopped Salad with Pita Chips to have for lunch on Days 23 through 26.

Day 24

Daily Totals: 1,503 calories, 62g fat, 84g protein, 162g carbohydrate, 30g fiber, 1,861mg sodium.

Breakfast (309 calories)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
• Serve with ¾ cup cherries

Lunch (402 calories)

• 1 serving Chickpea Chopped Salad with Pita Chips 
• Serve with 3 oz. cooked chicken breast

Dinner (410 calories)

Snacks

• 1 large pear (131 calories)

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 (1-oz.) slice whole-wheat baguette to dinner.

Make it 2,000 calories: Omit cherries at breakfast and add 1 serving Strawberry-Pineapple Smoothie to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 (1-oz.) slice whole-wheat baguette to dinner.

Day 25

Daily Totals: 1,507 calories, 64g fat, 81g protein, 158g carbohydrate, 32g fiber, 1,627mg sodium.

Breakfast (267 calories)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
• Serve with 1 plum

Lunch (402 calories)

• 1 serving Chickpea Chopped Salad with Pita Chips 
• Serve with 3 oz. cooked chicken breast

Dinner (493 calories)

Snacks

• 1 medium apple (95 calories)
• 1 serving Raspberry-Kefir Power Smoothie (250 calories)

Make it 1,800 calories: Omit the plum at breakfast and add 1 serving Avocado & Banana Smoothie to breakfast.

Make it 2,000 calories: Omit the plum at breakfast and add 1 serving Avocado & Banana Smoothie to breakfast and add 2 Tbsp. almond butter to A.M. snack.

Day 26

Daily Totals: 1,490 calories, 63g fat, 94g protein, 143g carbohydrate, 30g fiber, 2,024mg sodium.

Breakfast (267 calories)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
• Serve with 1 plum

Lunch (402 calories)

• 1 serving Chickpea Chopped Salad with Pita Chips 
• Serve with 3 oz. cooked chicken breast

Dinner (460 calories)

Snacks

• 1 serving Roasted Buffalo Chickpeas (109 calories)
• 1 serving Raspberry-Kefir Power Smoothie (250 calories)

Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 1 serving Massaged Kale Salad to dinner and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 27

Daily Totals: 1,486 calories, 68g fat, 91g protein, 137g carbohydrate, 30g fiber, 1,916mg sodium.

Breakfast (309 calories)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
• Serve with ¾ cup cherries

Lunch (327 calories)

• Serve with 1 medium apple

Dinner (393 calories)

• Serve with 1 serving No-Cook Chickpea, Beet & Quinoa Salad

Snacks

• ¼ cup unsalted dry-roasted almonds (206 calories)
• 1 serving Raspberry-Kefir Power Smoothie (250 calories)

Make it 1,800 calories: Omit the cherries at breakfast and add 1 serving Avocado & Banana Smoothie to breakfast and add 1 medium orange to A.M. snack.

Make it 2,000 calories:  Omit the cherries at breakfast and add 1 serving Avocado & Banana Smoothie to breakfast, add 1 medium orange to A.M. snack and add 1 serving Anti-Inflammatory Energy Balls as an evening snack.

Day 28

Daily Totals: 1,513 calories, 74g fat, 83g protein, 142g carbohydrate, 30g fiber, 1,510mg sodium.

Breakfast (267 calories)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
• Serve with 1 plum

Lunch (327 calories)

• 1 serving Arugula & Cucumber Salad with Tuna
• Serve with 1 medium apple

Dinner (399 calories)

Snacks

• 1 serving No-Sugar-Added Chia Seed Jam, 1 cup low-fat plain strained (Greek-style) yogurt, and ½ cup blueberries (222 calories)
• 1 large pear (131 calories)
• ¼ cup unsalted dry-roasted shelled pistachios (176 calories)

Make it 1,800 calories: Omit the plum at breakfast and add 1 serving Avocado & Banana Smoothie to breakfast.

Week 5

Day 29

Daily Totals: 1,496 calories, 55g fat, 82g protein, 186g carbohydrate, 36g fiber, 1,188mg sodium.

Breakfast (358 calories)

• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

Lunch (361 calories)

• 1 serving White Bean & Avocado Toast
• Serve with 1 large pear

Dinner (425 calories)

• Serve with ½ cup cooked brown rice

Snacks

• 1 serving No-Sugar-Added Chia Seed Jam, 1 cup low-fat plain strained (Greek-style) yogurt, and ½ cup blueberries (222 calories)

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Make it 2,000 calories: Add 2 Tbsp. sliced almonds to A.M. snack, increase to 1 cup cooked brown rice at dinner and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Day 30

Daily Totals: 1,516 calories, 64g fat, 75g protein, 180g carbohydrate, 42g fiber, 1,318mg sodium.

Breakfast (358 calories)

• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

Lunch (361 calories)

• 1 serving White Bean & Avocado Toast
• Serve with 1 large pear

Dinner (627 calories)

Snacks

• 1 serving No-Sugar-Added Chia Seed Jam, ⅔ cup low-fat plain strained (Greek-style) yogurt, and ¼ cup raspberries (139 calories)
• 1 plum (30 calories)

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Frequently asked Questions

​​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 anti-inflammatory recipes.

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 255 to 478 calories while the lunches span 291 to 523 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. Research suggests that 1,200 calories per day is too low for most people to meet their nutritional needs, may lead to lean muscle loss, and is unsustainable for long-term health and well-being.

What are antioxidants?

Antioxidants are nutrients that can help protect cells and prevent or repair cell damage. Sources of antioxidants include carotenoids, selenium, lutein, lycopene and vitamins A, C and E. Good food sources of antioxidants include many fruits and vegetables as well as nuts and seeds.

The Anti-Inflammatory Diet & Visceral Fat 

Inflammation and visceral fat is a bit of a the chicken and the egg situation—which one came first? Research shows high levels of body fat, particularly visceral fat, are associated with increased chronic inflammation.  But inflammation can also be a precursor to insulin resistance and lead to obesity. So what are we to do? Enter the anti-inflammatory diet. The anti-inflammatory diet is often touted as a helpful tool in treating inflammatory health conditions, such as joint pain, inflammatory bowel disease and heart disease.

But you may be surprised to learn that the anti-inflammatory diet can be a smart strategy to reduce visceral fat, too. Because visceral fat and inflammation are so intertwined, this nutrient-rich eating pattern can help tackle both challenges. Incorporating anti-inflammatory, antioxidant-rich foods, such as colorful fruits and vegetables, legumes, healthy fats and fish may help reduce inflammation and visceral fat. For an extra boost, consider prioritizing foods containing antioxidants like selenium, lycopene, carotenoids and vitamins A, C and E. You’ll find those nutrients in nuts and seeds, tomatoes, orange veggies, citrus fruits, plant oils, plus many other plant and animal foods. Research shows that people who regularly consume foods containing these antioxidants have less visceral fat.

How We Create Meal Plans

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.