1/5/2021 30-Day Anti-Inflammatory Meal Plan | EatingWell

30-Day Anti-Inflammatory Meal Plan

Follow this 30-day meal plan for a month of healthy and delicious anti-inflammatory
recipes.

Emily Lachtrupp, M.S., RD

Updated October 01, 2020

If you've been seeing the term "anti-inflammatory diet" a lot lately, you're not alone.
Growing research is linking long-term inflammation to numerous chronic health
conditions, like diabetes, heart disease and arthritis. While many of these conditions
are related to genetics, increasing foods shown to reduce inflammation and living a
healthy lifestyle—like not smoking, getting adequate quality sleep, reducing stress and
exercising regularly—all play a role in reducing inflammation. In this 30-day meal plan,
we map out a month of delicious meals and snacks consisting of natural anti-
inflammatory foods to help your body

Related: 35 Anti-Inflammatory Recipes

We capped the calories at 1,500 calories a day, which is a level most people will lose
weight following, and also included modifications for 1,200 and 2,000 calories a day,
depending on your calorie needs. It's important to note that healthy weight loss is
gradual (about 1 to 2 pounds per week), so if you're feeling hungry at 1,500 calories,
bump it up till you feel satisfied and slowly taper down to fewer calories over the next
few months

What is the Anti-Inflammatory Diet?

e anti-inflammatory diet is very similar to the Mediterranean diet, which

consistently ranks as the healthiest diet due to its numerous benefits. Both diets
emphasize large amounts of antioxidant-rich produce, like berries and dark-leafy
greens plus a high intake of a healthy fats and seafood such as salmon and nuts.

e diet limits refined grains, like white bread and white pasta, high amounts of sugar
and processed foods. You won't see a lot of meat, particularly red meat like beef and

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pork, but you can expect to see plenty of fish and vegetarian proteins, like legumes,
nuts and seeds.

While research suggests that the anti-inflammatory diet can be beneficial in reducing
some chronic conditions, it's also a general healthy way of eating that can be beneficial
for everyone due to its high amounts of fresh produce, healthy fats and high fiber levels
from whole grains and legumes.

Anti-Inflammatory Foods List:

Fruits: While all fruit is good, be sure to eat plenty of fruits rich in anthocyanins,
which is found in dark blue, purple and red produce like cherries, berries, plums
and pomegranate. High fiber fruits, like pears and apples are great as well!
Vegetables: The more vegetables the better! Give special attention to dark leafy
greens, like spinach and kale, as they are particularly rich in nutrients.
Whole Grains: Packed with fiber, whole grains like oatmeal, quinoa, wheat pasta
and whole-grain bread are included in the anti-inflammatory diet.
Nuts, Seeds and Healthy Fats: Natural peanut butter and other nut butters, nuts,
olive oil, avocado and seeds - include chia and flax seeds, are staples in this
healthy eating plan.
Fish: Fish, especially salmon, are some of the best anti-inflammatory foods to
focus on due to their healthy unsaturated fats and omega-3 fatty acid content.
Legumes: Legumes, like beans and lentils, are high in fiber and protein, so they
help keep you full plus regulate your digestive system.

How to Follow this Meal Plan for 30 Days:

To make this plan more manageable, we break it down week-by-week and include
meal-prep tips at the start of each week that we encourage you to follow as it makes
each day a bit easier. However, don't be afraid to make swaps. If a recipe calls for peanut
butter but you have almond butter in the pantry, feel free to make that swap. e same
goes for milk—use your milk of choice.

Feel free to change around the meals for on specific days based on what you prefer or
have in the house. We choose an array of meal options to show some different choices
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that fit within the anti-inflammatory diet, but if you're someone who finds it easier to
have the same breakfast for an entire week, then feel free! In our meal plans, we aim to
have a similar calorie range for each meal which means that you can swap recipes for
each meal without changing the calorie levels drastically.

And last but not least, don't feel like you have to follow this meal plan or a full 30 days
in order to get the anti-inflammatory effects. Use it as healthy eating inspiration and do
what feels good to you—whether it's one meal or one week!

How to Meal-Prep Your Week of Meals:

1. Prepare Chopped Veggie Grain Bowls with Turmeric Dressing to have for lunch on
Days 2 through 5.

Day 1

Breakfast (310 calories)

1 serving Raspberry-Kefir Power Smoothie

1 medium orange

A.M. Snack (206 calories)

1/4 cup dry-roasted unsalted almonds

Lunch (360 calories)

1 serving White Bean & Veggie Salad

P.M. Snack (194 calories)

1 plum

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1/4 cup dried walnut halves

Dinner (422 calories)

1 serving Greek Roasted Fish with Vegetables

Daily Totals: 1,493 calories, 64 g protein, 135 g carbohydrates, 37 g fiber, 85 g fat, 989
mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and reduce the
walnuts at the P.M. snack to 5 dried walnut halves.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural
peanut butter to breakfast and add 1 serving Everything Bagel Avocado Toast to lunch.

Day 2

Breakfast (310 calories)

1 serving Raspberry-Kefir Power Smoothie

1 medium orange

A.M. Snack (164 calories)

1/4 cup dried walnut halves

Lunch (437 calories)

1 serving Chopped Veggie Grain Bowls with Turmeric Dressing

1 large pear

P.M. Snack (95 calories)

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1 medium apple

Dinner (519 calories)

1 serving Mediterranean Chicken Quinoa Bowl

Daily Totals: 1,524 calories, 60 g protein, 199 g carbohydrates, 39 g fiber, 59 g fat, 910
mg sodium

To Make it 1,200 Calories: Omit the orange at breakfast and change both the A.M. and
P.M. snack to 1/4 cup sliced cucumbers.

To Make it 2,000 Calories: Add 1 large pear and increase to 1/3 cup dried walnuts at
A.M. snack and add 3 Tbsp. natural peanut butter to P.M. snack.

Day 3

Breakfast (361 calories)

1 serving Egg Salad Avocado Toast

1 large pear

A.M. Snack (140 calories)

3/4 cup low-fat plain Greek yogurt

1/4 cup raspberries

Lunch (400 calories)

1 serving Chopped Veggie Grain Bowls with Turmeric Dressing

1 medium apple

P.M. Snack (164 calories)

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1/4 cup dried walnuts

Dinner (428 calories)

1 serving Kale & Avocado Salad with Blueberries & Edamame

1-oz. slice whole-wheat baguette

Daily Totals: 1,493 calories, 58 g protein, 172 g carbohydrates, 39 g fiber, 71 g fat, 1,410
mg sodium

To Make it 1,200 Calories: Omit the pear at breakfast and the raspberries at the A.M.
snack plus change the P.M. snack to 1/4 cup sliced cucumbers.

To Make it 2,000 Calories: Add 3 Tbsp. slivered almonds to A.M. snack, add 1 large pear
and increase to 20 dried walnut halves at P.M. snack plus add 1 serving Everything Bagel
Avocado Toast to dinner.

Day 4

Breakfast (361 calories)

1 serving Egg Salad Avocado Toast

1 large pear

A.M. Snack (30 calories)

1 plum

Lunch (400 calories)

1 serving Chopped Veggie Grain Bowls with Turmeric Dressing

1 medium apple

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P.M. Snack (164 calories)

1/4 cup dried walnut halves

Dinner (523 calories)

1 serving Skillet Lemon Chicken & Potatoes with Kale

2 cups mixed greens
1 serving Citrus Vinaigrette

Daily Totals: 1.479 calories, 54 g protein, 166 g carbohydrates, 35 g fiber, 72 g fat, 1,126
mg sodium

To Make it 1,200 Calories: Omit the pear at breakfast and omit the mixed greens with
Citrus Vinaigrette at dinner.

To Make it 2,000 Calories: Add 25 dry-roasted unsalted almonds to A.M. snack and add
1 avocado, sliced, to dinner.

Day 5

Breakfast (361 calories)

1 serving Egg Salad Avocado Toast

1 large pear

A.M. Snack (140 calories)

3/4 cup low-fat plain Greek yogurt

1/4 cup blackberries

Lunch (400 calories)

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1 serving Chopped Veggie Grain Bowls with Turmeric Dressing

1 medium apple

P.M. Snack (164 calories)

1/4 cup dried walnut halves

Dinner (415 calories)

1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil

Daily Totals: 1,480 calories, 57 g protein, 183 g carbohydrate, 45 g fiber, 65 g fat, 1,181
mg sodium

To Make it 1,200 Calories: Omit the pear at breakfast and the blackberries at the A.M.
snack and change the P.M. snack to 1 clementine.

To Make it 2,000 Calories: Add 3 Tbsp. slivered almonds to A.M. snack, add 1 large pear
plus increase to 20 dried walnut halves at P.M. snack and add 1 serving Everything
Bagel Avocado Toast to dinner.

Day 6

Breakfast (310 calories)

1 serving Raspberry-Kefir Power Smoothie

1 medium orange

A.M. Snack (140 calories)

3/4 cup low-fat plain Greek yogurt

1/4 cup raspberries

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Lunch (417 calories)

1 serving Salmon-Salad Stuffed Avocado

1 medium apple

P.M. Snack (139 calories)

18 dry-roasted unsalted almonds

Dinner (471 calories)

1 serving Vegan Coconut Chickpea Curry

Daily Totals: 1,477 calories, 65 g protein, 174 g carbohydrates, 38 g fiber, 63 g fat, 1,159
mg sodium

To Make it 1,200 Calories: Omit the orange at breakfast, reduce the yogurt to 1/2 cup
and omit the raspberries at the A.M. snack plus change the P.M. snack to 1/4 cup sliced
cucumbers.

To Make it 2,000 Calories: Add 1 slice whole wheat toast with 1 Tbsp. natural peanut
butter to breakfast, add 3 Tbsp. slivered almonds to A.M. snack plus add 1 medium
apple and increase to 30 almonds at the P.M. snack.

Day 7

Breakfast (310 calories)

1 serving Raspberry-Kefir Power Smoothie

1 medium orange

A.M. Snack (206 calories)

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1/4 cup dry-roasted unsalted almonds

Lunch (417 calories)

1 serving Salmon-Salad Stuffed Avocado

1 medium apple

P.M. Snack (130 calories)

1 large pear

Dinner (429 calories)

1 serving Charred Shrimp & Pesto Buddha Bowls

Daily Totals: 1,494 calories, 71 g protein, 164 g carbohydrates, 41 g fiber, 70 g fat, 1,098
mg sodium

To Make it 1,200 Calories: Omit the orange at breakfast, change the A.M. snack to 1
plum and change the P.M. snack to 1 medium apple.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural
peanut butter to breakfast and add 1/4 cup dried walnut halves to P.M. snack.

How to Meal-Prep Your Week of Meals:

1. Make three servings Blueberry Almond Chia Pudding to have for breakfast on
Days 9 through 11.
2. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for
lunch on Days 9 through 12.

Day 8

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Breakfast (296 calories)

1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (305 calories)

1 medium apple
2 Tbsp. natural peanut butter

Lunch (325 calories)

1 serving Green Salad with Edamame & Beets

P.M. Snack (131 calories)

1 large pear

Dinner (447 calories)

1 serving Roasted Salmon with Smoky Chickpeas & Greens

Daily Totals: 1,503 calories, 82 g protein, 136 g carbohydrates, 38 g fiber, 70 g fat, 1,742
mg sodium

To Make it 1,200 Calories: Omit the peanut butter at A.M. snack and change the P.M.
snack to 1 plum.

To Make it 2,000 Calories: Add 1 serving Everything Bagel Avocado Toast and 1 plum to
lunch and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.

Day 9

Breakfast (360 calories)

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1 serving Blueberry Almond Chia Pudding

10 dried walnut halves

A.M. Snack (95 calories)

1 medium apple

Lunch (393 calories)

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

P.M. Snack (206 calories)

1/4 cup dry-roasted unsalted almonds

Dinner (434 calories)

1 serving Basil Pesto Pasta with Grilled Vegetables

Daily Totals: 1,488 calories, 58 g protein, 134 g carbohydrates, 33 g fiber, 87 g fat, 1,072
mg sodium

To Make it 1,200 Calories: Omit the walnuts at breakfast and change the P.M. snack to 1
plum.

To Make it 2,000 Calories: Add 3 Tbsp. natural peanut butter to A.M. snack, add 1
medium orange to lunch and add 1 large pear to P.M. snack.

Day 10

Breakfast (360 calories)

1 serving Blueberry Almond Chia Pudding

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10 dried walnut halves

A.M. Snack (140 calories)

3/4 cup low-fat plain Greek yogurt

1/4 cup raspberries

Lunch (393 calories)

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

P.M. Snack (131 calories)

1 large pear

Dinner (492 calories)

1 serving Celeriac & Walnut Tacos

1 serving Jason Mraz's Guacamole

Daily Totals: 1,515 calories, 65 g protein, 155 g carbohydrates, 41 g fiber, 78 g fat, 1,198
mg sodium

To Make it 1,200 Calories: Omit the walnuts at breakfast and omit the raspberries at the
A.M. snack plus reduce the yogurt to 1/2 cup and change the P.M. snack to 1/4 cup
sliced cucumbers.

To Make it 2,000 Calories: Add 3 Tbsp. chopped walnuts to A.M. snack, add 1 medium
orange to lunch and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.

Day 11

Breakfast (360 calories)

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1 serving Blueberry Almond Chia Pudding

10 dried walnut halves

A.M. Snack (131 calories)

1 large pear

Lunch (393 calories)

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

P.M. Snack (206 calories)

1/4 cup almonds

Dinner (402 calories)

1 serving Mediterranean Chicken with Orzo Salad

Daily Totals: 1,492 calories, 79 g protein, 136 g carbohydrates, 35 g fiber, 75 g fat, 1,173
mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 plum and the P.M. snack to 1
clementine.

To Make it 2,000 Calories: Add 1/3 cup dried walnut halves to A.M. snack, 1 medium
apple to P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 12

Breakfast (290 calories)

1 serving Sprouted-Grain Toast with Peanut Butter & Banana

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A.M. Snack (131 calories)

1 large pear

Lunch (393 calories)

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

P.M. Snack (225 calories)

1 medium apple
10 dried walnut halves

Dinner (466 calories)

1 serving Quinoa Power Salad

Daily Totals: 1,505 calories, 72 g protein, 175 g carbohydrates, 31 g fiber, 59 g fat, 1,416
mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 plum and the P.M. snack to 1
clementine.

To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut

Butter & Banana at breakfast and add 1/4 cup dry-roasted unsalted almonds to A.M.
snack.

Day 13

Breakfast (290 calories)

1 serving Sprouted-Grain Toast with Peanut Butter & Banana

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A.M. Snack (166 calories)

1 cup low-fat plain Greek yogurt

Lunch (360 calories)

1 serving White Bean & Veggie Salad

P.M. Snack (206 calories)

1/4 cup dry-roasted unsalted almonds

Dinner (481 calories)

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

Daily Totals: 1,503 calories, 70 g protein, 134 g carbohydrates, 32 g fiber, 83 g fat, 894
mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 medium orange and the P.M.
snack to 1 plum.

To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut

Butter & Banana at breakfast and add 1/4 cup dried walnut halves to A.M. snack.

Day 14

Breakfast (296 calories)

1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (186 calories)

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1 cup low-fat plain Greek yogurt

1/3 cup blueberries

Lunch (360 calories)

1 serving White Bean & Veggie Salad

P.M. Snack (216 calories)

1/3 cup dried walnut halves

Dinner (421 calories)

1 serving Spicy Shrimp Tacos

Daily Totals: 1,478 calories, 76 g protein, 105 g carbohydrates, 32 g fiber, 90 g fat, 1,677
mg sodium

To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and reduce the walnuts to
10 dried walnut halves.

To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack
and add 1 serving Guacamole Chopped Salad to dinner.

WEEK 3

How to Meal-Prep Your Week of Meals:

1. Prepare Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days
16 through 29.
2. Make Cinnamon Roll Overnight Oats to have for breakfast on Days 16 through 20.

Day 15
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Breakfast (290 calories)

1 serving Sprouted-Grain Toast with Peanut Butter & Banana

A.M. Snack (131 calories)

1 large pear

Lunch (387 calories)

1 serving Green Salad with Edamame & Beets

1 medium orange

P.M. Snack (206 calories)

1/4 cup dry-roasted unsalted almonds

Dinner (473 calories)

1 serving Walnut-Rosemary Crusted Salmon

1 serving Panzanella with Tomatoes & Grilled Corn

Daily Totals: 1,488 calories, 66 g protein, 157 g carbohydrates, 35 g fiber, 71 g fat, 1,370
mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 plum and the P.M. snack to 1
clementine.

To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut

Butter & Banana and add 1/3 cup dried walnut halves to A.M. snack.

Day 16

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Breakfast (291 calories)

1 serving Cinnamon Roll Overnight Oats

1 medium apple

A.M. Snack (164 calories)

1/4 cup dried walnut halves

Lunch (337 calories)

1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (187 calories)

1 cup low-fat plain Greek yogurt

1/4 cup blueberries

Dinner (498 calories)

1 serving Chicken, Quinoa & Sweet Potato Casserole

2 cups mixed greens
1 serving Citrus Vinaigrette

Meal-Prep Tip: reserve le over Chicken, Quinoa & Sweet Potato Casserole to have for
dinner tomorrow

Daily Totals: 1,476 calories, 69 g protein, 151 g carbohydrates, 32 g fiber, 70 g fat, 1,385
mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 plum and omit the yogurt at the
P.M. snack.

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To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast,

add 3 Tbsp. slivered almonds to P.M. snack and add 1/2 an avocado, sliced, to dinner.

Day 17

Breakfast (291 calories)

1 serving Cinnamon Roll Overnight Oats

1 medium apple

A.M. Snack (187 calories)

1 cup low-fat plain Greek yogurt

1/4 cup blueberries

Lunch (337 calories)

1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (206 calories)

1/4 cup dry-roasted unsalted almonds

Dinner (498 calories)

1 serving Chicken, Quinoa & Sweet Potato Casserole

2 cups mixed greens
1 serving Citrus Vinaigrette

Daily Totals: 1,519 calories, 73 g protein, 155 g carbohydrates, 35 g fiber, 72 g fat, 1,385
mg sodium

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To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack
to 1 plum.

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast,

add 2 Tbsp. slivered almonds to P.M. snack and add 1/2 an avocado, sliced, to dinner.

Day 18

Breakfast (291 calories)

1 serving Cinnamon Roll Overnight Oats

1 medium apple

A.M. Snack (131 calories)

1 large pear

Lunch (337 calories)

1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (164 calories)

1/4 cup dried walnut halves

Dinner (599 calories)

1 serving Chicken Massaman Curry with Turmeric Brown Rice

Daily Totals: 1,521 calories, 52 g protein, 208 g carbohydrates, 38 g fiber, 61 g fat, 1,483
mg sodium

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To Make it 1,200 Calories: Omit the apple at breakfast, change the A.M. snack to 1 plum
and change the P.M. snack to 1 clementine.

To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, 1
medium orange to lunch and 1 large pear to P.M. snack.

Day 19

Breakfast (291 calories)

1 serving Cinnamon Roll Overnight Oats

1 medium apple

A.M. Snack (305 calories)

1 medium apple
2 Tbsp. natural peanut butter

Lunch (337 calories)

1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (164 calories)

1/4 cup dried walnut halves

Dinner (402 calories)

1 serving Mediterranean Cod with Roasted Tomatoes

1 serving Guacamole Chopped Salad

Daily Totals: 1,498 calories, 54 g protein, 145 g carbohydrates, 41 g fiber, 84 g fat, 1,407
mg sodium
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To Make it 1,200 Calories: Omit the peanut butter at the A.M. snack and change the
P.M. snack to 1 medium orange.

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie, 1 large apple
to lunch and 1 large pear to P.M. snack.

Day 20

Breakfast (291 calories)

1 serving Cinnamon Roll Overnight Oats

1 medium apple

A.M. Snack (228 calories)

1 1/4 cup low-fat plain Greek yogurt

1/4 cup blueberries

Lunch (351 calories)

1 serving Avocado Egg Salad Sandwiches

P.M. Snack (131 calories)

1 large pear

Dinner (504 calories)

1 serving Greek Salad with Edamame

1/2 avocado, sliced

Daily Totals: 1,505 calories, 71 g protein, 170 g carbohydrates, 40 g fiber, 67 g fat, 1,554
mg sodium
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To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack
to 1 clementine.

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast,

1 clementine to lunch and 1/3 cup dried walnut halves to P.M. snack.

Day 21

Breakfast (290 calories)

1 serving Sprouted-Grain Toast with Peanut Butter & Banana

A.M. Snack (262 calories)

1 large pear
10 dried walnut halves

Lunch (351 calories)

1 serving Avocado Egg Salad Sandwiches

P.M. Snack (95 calories)

1 medium apple

Dinner (482)

1 serving Honey Walnut Shrimp

1/2 cup cooked brown rice

Daily Totals: 1,479 calories, 58 g protein, 178 g carbohydrates, 30 g fiber, 66 g fat, 972
mg sodium

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To Make it 1,200 Calories: Change the A.M. snack to 1 plum and change the P.M. to 1
medium orange.

To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut

Butter & Banana at breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.

How to Meal-Prep Your Week of Meals:

1. Make 3 servings Blueberry Almond Chia Pudding to have for breakfast on Days 23
through 25.
2. Prepare Vegan Superfood Buddha Bowls to have for lunch on Days 23 through 26.

Day 22

Breakfast (296 calories)

1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (182 calories)

1 cup low-fat plain Greek yogurt

1/4 cup raspberries

Lunch (387 calories)

1 serving Green Salad with Edamame & Beets

1 medium orange

P.M. Snack (139 calories)

18 dry-roasted unsalted almonds

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Dinner (480 calories)

1 serving Mushroom Shawarma with Yogurt-Tahini Sauce

1 serving Cucumber & Avocado Salad

Daily Totals: 1,483 calories, 78 g protein, 118 g carbohydrates, 35 g fiber, 82 g fat, 1,993
mg sodium

To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack
to 1/4 cup blueberries.

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast

and increase to 1/3 cup almonds plus add 1 large pear to P.M. snack.

Day 23

Breakfast (339 calories)

1 serving Blueberry Almond Chia Pudding

1 cup low-fat plain kefir

A.M. Snack (260 calories)

1 cup low-fat plain Greek yogurt

1/4 cup raspberries
2 Tbsp. slivered almonds

Lunch (381 calories)

1 serving Vegan Superfood Buddha Bowls

P.M. Snack (95 calories)

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1 medium apple

Dinner (434 calories)

1 serving Basil Pesto Pasta with Grilled Vegetables

Daily Totals: 1,508 calories, 70 g protein, 163 g carbohydrates, 39 g fiber, 72 g fat, 822
mg sodium

To Make it 1,200 Calories: Omit the yogurt and slivered almonds at the A.M. snack and
change the P.M. snack to 1/4 cup blueberries.

To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter &
Banana to breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.

Day 24

Breakfast (339 calories)

1 serving Blueberry Almond Chia Pudding

1 cup low-fat plain kefir

A.M. Snack (62 calories)

1 medium orange

Lunch (381 calories)

1 serving Vegan Superfood Buddha Bowls

P.M. Snack (206 calories)

1/4 cup dry-roasted unsalted almonds

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Dinner (519 calories)

1 serving Mediterranean Chicken Quinoa Bowl

Daily Totals: 1,506 calories, 75 g protein, 139 g carbohydrates, 34 g fiber, 77 g fat, 1,071
mg sodium

To Make it 1,200 Calories: Omit the kefir at breakfast and change the P.M. snack to 1/4
cup blueberries.

To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter &
Banana to breakfast and add 16 dried walnut halves to A.M. snack.

Day 25

Breakfast (339 calories)

1 serving Blueberry Almond Chia Pudding

1 cup low-fat plain kefir

A.M. Snack (95 calories)

1 medium apple

Lunch (381 calories)

1 serving Vegan Superfood Buddha Bowls

P.M. Snack (131 calories)

1 large pear

Dinner (555 Calories)

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1 serving Ginger-Tahini Oven-Baked Salmon & Vegetables

Daily Totals: 1,500 calories, 71 g protein, 183 g carbohydrates, 43 g fiber, 62 g fat, 1,109
mg sodium

To Make it 1,200 Calories: Omit the kefir at breakfast, change the A.M. snack to 1 plum
and change the P.M. snack to 1/4 cup raspberries.

To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter &
Banana to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.

Day 26

Breakfast (310 calories)

1 serving Raspberry-Kefir Power Smoothie

1 medium orange

A.M. Snack (164 calories)

1/4 cup dried walnut halves

Lunch (381 calories)

1 serving Vegan Superfood Buddha Bowls

P.M. Snack (131 calories)

1 large pear

Dinner (495 calories)

1 serving Peanut Zucchini Noodle Salad with Chicken

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2 cups mixed greens

1 serving Citrus Vinaigrette

Daily Totals: 1,481 calories, 58 g protein, 161 g carbohydrates, 40 g fiber, 75 g fat, 1,198
mg sodium

To Make it 1,200 Calories: Omit the orange at breakfast, change the A.M. snack to 1
plum and change the P.M. snack to 1/2 cup blueberries.

To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter &
Banana to breakfast and add 1/4 cup dry-roasted unsalted almonds to P.M. snack.

Day 27

Breakfast (310 calories)

1 serving Raspberry-Kefir Power Smoothie

1 medium orange

A.M. Snack (206 calories)

1/4 cup dry-roasted unsalted almonds

Lunch (323 calories)

1 serving Salmon-Stuffed Avocados

1 plum

P.M. Snack (221 calories)

1 cup low-fat plain Greek yogurt

1/4 cup raspberries
1 Tbsp. slivered almonds

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Dinner (429 calories)

1 serving Charred Shrimp & Pesto Buddha Bowls

Daily Totals: 1,490 calories, 95 g protein, 125 g carbohydrates, 33 g fiber, 75 g fat, 1,123
mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 plum and omit the yogurt and
slivered almonds at the P.M. snack.

To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter &
Banana to breakfast plus increase to 1/3 cup almonds and add 1 large pear to A.M.
snack.

Day 28

Breakfast (296 calories)

1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (206 calories)

1/4 cup dry-roasted unsalted almonds

Lunch (323 calories)

1 serving Salmon-Stuffed Avocados

1 plum

P.M. Snack (236 calories)

1 large pear
8 dried walnut halves

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Dinner (414 calories)

1 serving Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts
1 serving Everything Bagel Avocado Toast

Meal-Prep Tip: Reserve 2 servings Chicken, Arugula & Butternut Squash Salad with
Brussels Sprouts to have for lunch on Days 29 & 30.

Daily Totals: 1,475 calories, 74 g protein, 119 g carbohydrates, 36 g fiber, 86 g fat, 1,427
mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 plum and change the P.M. snack
to 1 medium orange.

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast,

add 1 medium apple to A.M. snack and increase to 1/3 cup dried walnut halves at P.M.
snack.

Day 29

Breakfast (310 calories)

1 serving Raspberry-Kefir Power Smoothie

1 medium orange

A.M. Snack (206 calories)

1/4 cup dry-roasted unsalted almonds

Lunch (373 calories)

1 serving Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts
1 large pear

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P.M. Snack (221 calories)

1 cup low-fat plain Greek yogurt

1/4 cup raspberries
1 Tbsp. slivered almonds

Dinner (402 calories)

1 serving Mediterranean Cod with Roasted Tomatoes

1 serving Guacamole Chopped Salad

Daily Totals: 1,512 calories, 84 g protein, 150 g carbohydrates, 39 g fiber, 73 g fat, 1,146
mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1/4 cup blueberries and change the
P.M. snack to 1 medium apple.

To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter &
Banana to breakfast, add 1 large pear to A.M. snack and increase to 3 Tbsp. slivered
almonds at P.M. snack.

Day 30

Breakfast (310 calories)

1 serving Raspberry-Kefir Power Smoothie

1 medium orange

A.M. Snack (206 calories)

1/4 cup dry-roasted unsalted almonds

Lunch (373)

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1 serving Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts
1 large pear

P.M. Snack (95 calories)

1 medium apple

Dinner (504 calories)

1 serving Greek Salad with Edamame

1/2 avocado, sliced

Daily Totals: 1,488 calories, 54 g protein, 169 g carbohydrates, 45 g fiber, 76 g fat, 949
mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 plum and change the P.M. snack
to 1/4 cup sliced cucumbers.

To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter &
Banana to breakfast and 2 Tbsp. natural peanut butter to P.M. snack.

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