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

Enjoy a month of high-fiber meals and snacks tailored to reduce inflammation in this no-added-sugar meal plan.

By Reporters Post24 9

Looking for a nutrient-rich meal plan to follow? Look no further. In this 30-day no-added-sugar, high-fiber, anti-inflammatory meal plan, we map out an entire month of healthy meals and snacks tailored to help reduce inflammation in the body. Each day includes at least 30 grams of fiber per day—an important nutrient with some serious health benefits. Eating enough fiber can help support a healthy gut, facilitate weight loss and improve blood sugar and cholesterol levels.1 Yet, just 7% of Americans reach their daily fiber goal.2 To help reduce inflammation, we incorporate the principles of the anti-inflammatory diet, which research links to a reduced risk of developing chronic diseases like heart disease and type 2 diabetes.3 You’ll find an abundance of richly-pigmented fruits and vegetables, healthy fats, legumes and fish to help quell inflammation in the body. What you won’t find is any added sugars. While occasionally eating added sugars won’t derail efforts to reduce inflammation, many of us are eating more than we realize. The average adult in the U.S. consumes about 17 teaspoons of added sugar per day, which is well above the American Heart Association’s recommended daily max of 6 teaspoons for women and 9 for men.4,5 When consumed in large amounts, added sugars may increase inflammation, which is why we opted to skip them in this plan.6 With three different calorie levels to choose from, this healthy eating plan can work for most people.

  • This 30-day plan is set at 1,800 calories daily, with modifications for 1,500 and 2,000 calories.
  • Each day provides at least 70 grams of protein and 30 grams of fiber—two nutrients that can help you feel full and promote satiety.
  • This plan prioritizes foods rich in anti-inflammatory properties and avoids foods with added sugars.

Week 1

Anti-Inflammatory Strawberry Chia Pudding
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

Meal-Prep Tips: 

  1. Make Strawberry Chia Pudding to have for breakfast on days 2 through 5.
  2. Prepare High-Protein Lemon & Turmeric Chicken Soup to have for lunch on days 2 through 5.

Day 1

Breakfast (410 calories)

A.M. Snack (268 calories)

Lunch (391 calories)

P.M. Snack (195 calories)

Dinner (512 calories)

Daily Totals: 1,778 calories, 91g fat, 97g protein, 156g carbohydrate, 36g fiber, 1,382mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 cup sliced carrots with ¼ cup hummus as an evening snack.

Day 2

Breakfast (422 calories)

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (469 calories)

P.M. Snack (195 calories)

Dinner (638 calories)

Daily Totals: 1,786 calories, 82g fat, 81g protein, 181g carbohydrate, 37g fiber, 1,768mg sodium.

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Add 1 cup sliced carrots with ¼ cup hummus as an evening snack.

Day 3

Breakfast (422 calories)

A.M. Snack (268 calories)

Lunch (469 calories)

P.M. Snack (249 calories)

Dinner (416 calories)

Daily Totals: 1,825 calories, 89g fat, 90g protein, 178g carbohydrate, 40g fiber, 1,554mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¼ cup dry-roasted unsalted shelled pistachios.

Make it 2,000 calories: Add 1 cup sliced carrots with ¼ cup hummus as an evening snack.

Day 4

Breakfast (422 calories)

A.M. Snack (249 calories)

Lunch (469 calories)

P.M. Snack (195 calories)

Dinner (386 calories)

Evening Snack (63 calories)

  • ¾ cup blueberries

Daily Totals: 1,786 calories, 66g fat, 87g protein, 209g carbohydrate, 42g fiber, 1,835mg sodium.

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 5

Breakfast (422 calories)

A.M. Snack (268 calories)

Lunch (469 calories)

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (577 calories)

Meal-Prep Tip: Reserve two servings Creamy Lemon-Parmesan Broccoli & White Bean Casserole to have for lunch on days 6 & 7.

Daily Totals: 1,798 calories, 73g fat, 83g protein, 218g carbohydrate, 43g fiber, 1,477mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 6

Breakfast (410 calories)

A.M. Snack (268 calories)

Lunch (577 calories)

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (456 calories)

Daily Totals: 1,808 calories, 70g fat, 81g protein, 238g carbohydrate, 44g fiber, 1,734mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 2 Tbsp. almond butter to the P.M. snack.

Day 7

Breakfast (409 calories)

A.M. Snack (131 calories)

  • 1 large pear

Lunch (577 calories)

P.M. Snack (195 calories)

Dinner (485 calories)

Daily Totals: 1,797 calories, 78g fat, 93g protein, 185g carbohydrate, 45g fiber, 2,280mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and omit P.M. snack.

Week 2

an image of the Broccoli, White Bean & Cheese Quiche
Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer

Meal-Prep Tips: 

  1. Make Blueberry-Coconut-Walnut Baked Oatmeal to have for breakfast on days 9 through 12.
  2. Prepare Broccoli, White Bean & Cheese Quiche to have for lunch on days 9 through 12.
  3. Make Fig Newton–Inspired Energy Balls to have for a snack throughout the week.

Day 8

Breakfast (424 calories)

A.M. Snack (234 calories)

Lunch (356 calories)

P.M. Snack (170 calories)

Dinner (447 calories)

Evening Snack (176 calories)

  • ¼ cup dry-roasted unsalted shelled pistachios

Daily Totals: 1,807 calories, 94g fat, 102g protein, 163g carbohydrate, 41g fiber, 1,134mg sodium.

Make it 1,500 calories: Change A.M. to ½ cup blueberries and omit the evening snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast.

Day 9

Breakfast (498 calories)

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (391 calories)

P.M. Snack (195 calories)

Dinner (697 calories)

Daily Totals: 1,823 calories, 84g fat, 77g protein, 193g carbohydrate, 35g fiber, 1,693mg sodium.

Make it 1,500 calories: Omit A.M. snack, omit strawberries at lunch and omit the P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 10

Breakfast (498 calories)

A.M. Snack (234 calories)

Lunch (391 calories)

P.M. Snack (170 calories)

Dinner (518 calories)

Daily Totals: 1,791 calories, 88g fat, 94g protein, 171g carbohydrate, 36g fiber, 1,809mg sodium.

Make it 1,500 calories: Omit A.M snack and strawberries at lunch.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 11

Breakfast (498 calories)

A.M. Snack (234 calories)

Lunch (353 calories)

P.M. Snack (195 calories)

Dinner (534 calories)

Daily Totals: 1,813 calories, 81g fat, 81g protein, 190g carbohydrate, 36g fiber, 1,848mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add ⅔ cup low-fat plain kefir to breakfast and 1 serving  Tzatziki Cucumber Slices as an evening snack.

Day 12

Breakfast (498 calories)

A.M. Snack (234 calories)

Lunch (391 calories)

P.M. Snack (195 calories)

Dinner (431 calories)

Evening Snack (95 calories)

  • 1 medium apple

Daily Totals: 1,824 calories, 79g fat, 74g protein, 211g carbohydrate, 44g fiber, 1,943mg sodium.

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add 2 Tbsp. almond butter to the evening snack.

Day 13

Breakfast (424 calories)

A.M. Snack (234 calories)

Lunch (416 calories)

P.M. Snack (170 calories)

Dinner (535 calories)

Evening Snack (31 calories)

  • ½ cup blackberries

Daily Totals: 1,808 calories, 85g fat, 93g protein, 187g carbohydrate, 46g fiber, 1,071mg sodium.

Make it 1,500 calories: Omit A.M. snack, change P.M. snack to 1 large pear and omit the evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 14

Breakfast (424 calories)

A.M. Snack (234 calories)

Lunch (416 calories)

P.M. Snack (195 calories)

Dinner (445 calories)

Evening Snack (95 calories)

  • 1 medium apple

Daily Totals: 1,809 calories, 77g fat, 70g protein, 223g carbohydrate, 50g fiber, 1,489mg sodium.

Make it 1,500 calories: Omit A.M. snack and the evening snack.

Week 3

Meal-Prep Tips: 

  1. Make Mini Crustless Quiches with Kale, Mushrooms & Feta to have for breakfast on days 16 through 21.
  2. Prepare servings Spinach & Strawberry Meal-Prep Salad to have for lunch on days 16 through 19.
  3. Make Trail Mix Energy Bites to have as a snack throughout the week.

Day 15

Breakfast (410 calories)

A.M. Snack (268 calories)

Lunch (403 calories)

P.M. Snack (195 calories)

Dinner (436 calories)

Evening Snack (62 calories)

  • 1 medium orange

Daily Totals: 1,775 calories, 84g fat, 93g protein, 174g carbohydrate, 42g fiber, 1,304mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 16

Breakfast (365 calories)

A.M. Snack (170 calories)

Lunch (415 calories)

P.M. Snack (261 calories)

Dinner (490 calories)

Evening Snack (95 calories)

  • 1 medium apple

Daily Totals: 1,796 calories, 93g fat, 85g protein, 174g carbohydrate, 36g fiber, 2,196mg sodium.

Make it 1,500 calories: Omit P.M. snack and change the evening snack to 1 medium orange.

Make it 2,000 calories: Add 2 Tbsp. almond butter to the evening snack.

Day 17

Breakfast (365 calories)

A.M. Snack (122 calories)

Lunch (415 calories)

P.M. Snack (261 calories)

Dinner (639 calories)

Daily Totals: 1,802 calories, 96g fat, 81g protein, 166g carbohydrate, 32g fiber, 1,988mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit the P.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 18

Breakfast (365 calories)

A.M. Snack (170 calories)

Lunch (415 calories)

P.M. Snack (261 calories)

Dinner (459 calories)

Evening Snack (122 calories)

Daily Totals: 1,792 calories, 87g fat, 108g protein, 154g carbohydrate, 32g fiber, 1,901mg sodium.

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add 1 serving Spinach Smoothie to breakfast.

Day 19

Breakfast (330 calories)

A.M. Snack (170 calories)

Lunch (441 calories)

P.M. Snack (261 calories)

Dinner (592 calories)

Daily Totals: 1,795 calories, 100g fat, 92g protein, 142g carbohydrate, 35g fiber, 1,928mg sodium.

Make it 1,500 calories: Reduce to ½ cup blackberries at breakfast and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Spinach Smoothie to breakfast.

Day 20

Breakfast (365 calories)

A.M. Snack (130 calories)

Lunch (534 calories)

P.M. Snack (261 calories)

Dinner (486 calories)

Daily Totals: 1,776 calories, 89g fat, 95g protein, 157g carbohydrate, 34g fiber, 2,138mg sodium.

Make it 1,500 calories: Reduce to ¾ cup cherries at breakfast and omit P.M. snack.

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

Day 21

Breakfast (365 calories)

A.M. Snack (86 calories)

  • ¾ cup low-fat plain kefir

Lunch (534 calories)

P.M. Snack (261 calories)

Dinner (553 calories)

Daily Totals: 1,800 calories, 74g fat, 70g protein, 222g carbohydrate, 39g fiber, 1,960mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and omit the P.M. snack.

Week 4

a recipe photo of the Apple & Peanut Butter Energy Balls
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keely

Meal-Prep Tips: 

  1. Make Pumpkin-Date Overnight Oats to have for breakfast on days 23 through 26.
  2. Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on days 23 through 26.
  3. Make Apple & Peanut Butter Energy Balls to have as a snack throughout the week.

Day 22

Breakfast (409 calories)

A.M. Snack (122 calories)

Lunch (419 calories)

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (742 calories)

Daily Totals: 1,787 calories, 95g fat, 79g protein, 172g carbohydrate, 52g fiber, 1,687mg sodium.

Make it 1,500 calories: Change dinner to 1 serving Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans.

Make it 2,000 calories: Add 2 Tbsp. almond to the P.M. snack.

Day 23

Breakfast (432 calories)

A.M. Snack (246 calories)

Lunch (390 calories)

P.M. Snack (122 calories)

Dinner (514 calories)

Evening Snack (97 calories)

  • 1 cup cherries

Daily Totals: 1,801 calories, 74g fat, 83g protein, 211g carbohydrate, 38g fiber, 1,688mg sodium.

Make it 1,500 calories: Omit A.M. snack and reduce to ½ cup cherries at the evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 24

Breakfast (432 calories)

A.M. Snack (246 calories)

Lunch (390 calories)

P.M. Snack (263 calories)

  • 1 cup low-fat plain strained Greek-style yogurt
  • ¾ cup blackberries
  • 1 Tbsp. chia seeds

Dinner (486 calories)

Daily Totals: 1,817 calories, 78g fat, 122g protein, 162g carbohydrate, 32g fiber, 1,581mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit chia seeds at the P.M. snack.

Make it 2,000 calories: Add 1 serving Crunchy Chopped Salad to dinner.

Day 25

Breakfast (432 calories)

A.M. Snack (246 calories)

Lunch (390 calories)

P.M. Snack (215 calories)

Dinner (535 calories)

Daily Totals: 1,818 calories, 73g fat, 102g protein, 196g carbohydrate, 41g fiber, 1,638mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 26

Breakfast (432 calories)

A.M. Snack (246 calories)

Lunch (390 calories)

P.M. Snack (215 calories)

Dinner (536 calories)

Meal-Prep Tip: Reserve two servings Cheesy One-Pot Chicken-Broccoli Orzo to have for lunch on days 27 & 28.

Daily Totals: 1,819 calories, 72g fat, 120g protein, 179g carbohydrate, 31g fiber, 1,813mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Day 27

Breakfast (409 calories)

A.M. Snack (246 calories)

Lunch (536 calories)

P.M. Snack (215 calories)

Dinner (400 calories)

Daily Totals: 1,807 calories, 88g fat, 115g protein, 146g carbohydrate, 30g fiber, 2,115mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese-Berry Bowl.

Make it 2,000 calories: Add 1 serving Spinach Smoothie to breakfast.

Day 28

Breakfast (409 calories)

A.M. Snack (246 calories)

Lunch (536 calories)

P.M. Snack (207 calories)

  • ⅔ cup low-fat plain strained Greek-style yogurt
  • ¾ cup blackberries
  • 1 Tbsp. chia seeds

Dinner (405 calories)

Daily Totals: 1,804 calories, 81g fat, 114g protein, 158g carbohydrate, 34g fiber, 1,795mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit chia seeds at the P.M. snack.

Week 5

an image of the No-Cook White Bean Salad with Feta & Lemon-Garlic Vinaigrette
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen

Day 29

Breakfast (424 calories)

A.M. Snack (206 calories)

  • ¼ cup dry-roasted unsalted almonds

Lunch (416 calories)

P.M. Snack (263 calories)

  • 1 cup low-fat plain strained Greek-style yogurt
  • ¾ cup blackberries
  • 1 Tbsp. chia seeds

Dinner (484 calories)

Daily Totals: 1,793 calories, 91g fat, 80g protein, 188g carbohydrate, 53g fiber, 1,102mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese-Berry Bowl and omit the P.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 30

Breakfast (424 calories)

A.M. Snack (130 calories)

Lunch (416 calories)

P.M. Snack (263 calories)

  • 1 cup low-fat plain strained Greek-style yogurt
  • ¾ cup blackberries
  • 1 Tbsp. chia seeds

Dinner (543 calories)

Daily Totals: 1,776 calories, 81g fat, 104g protein, 176g carbohydrate, 42g fiber, 912mg sodium.

Make it 1,500 calories: Omit P.M. snack.

 

Frequently Asked Questions

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

     

  • Can I eat the same breakfast or lunch every day?

     

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

     

  • What is fiber?

     

Health Benefits of this Anti-Inflammatory Plan

  • No Added Sugar: A high intake of added sugar is linked to increased inflammatory markers, which can indicate the presence of chronic inflammation. Because of their impact on inflammation, excess added sugar intake may increase the risk of developing inflammatory health conditions, such as arthritis and inflammatory bowel disease and psoriasis, as well as conditions like heart disease and type 2 diabetes.6 Naturally-occurring sugars, like those found in fruits, vegetables and unsweetened dairy, don’t appear to have the same negative impact on health.
  • High in Fiber: Each day provides at least 30 grams of fiber, though most days come in higher than that. The USDA sets the Daily Value for fiber at 28 grams, meaning this is a good goal for most people.8 Fiber is found in plant-based foods, such as whole grains, legumes, fruits and vegetables. Adequate fiber intake is linked to many health benefits, including better gut health, more stable blood sugar levels and improved heart health.1
  • Follows Anti-Inflammatory Diet Principles: While there are certain foods that are particularly rich in anti-inflammatory properties, such as berries and salmon, the entire eating pattern should be considered when aiming to reduce inflammation.9 To do this, we prioritize whole grains, limit refined grains, avoid added sugars and processed meats, and emphasize nutrient-rich, high-fiber foods. Considering the eating pattern as a whole, rather than focusing on one or two specific foods, is a more adoptable lifestyle strategy to reduce inflammation in the body.
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