| Mass at a glance | ||
|---|---|---|
| Breakfast/ on the snack | Lunch/ pm snack | Dinner/ evening snack |
| Mango-Bluerbeer-Smoothie/ Minikanprika with cottage cheese | Chickpea and tuna salad/ sugar cherry crumble | Soy-Ingwer-Lachs and Kohl-Krautsalat/ Tzatziki & Cucumber |
| Apple and peanut butter overnight oats/ mini chips with cottage cheese | Black bean soup & fruit/ yogurt parfait | Marinated chickpea and vegetable salad/ tzatziki & cucumber |
| Apple and peanut butter overnight oats/ hut cheese -Snack glass | Black bean soup & fruit/ sugar cherry crumbs | Baked eggs in tomato sauce with roasted carrots |
| Apple and peanut butter overnight oats/ mini chips with cottage cheese | Black bean soup & fruit/ yogurt parfait | Panzanella with Burrate & Thunfish |
| Apple and peanut butter overnight oats/ hut cheese -Snack glass | Black bean soup & fruit/ almond & blueberries | Chicken -Hummus shells |
| Mango-bluerbeer-smoothie/ apple and nut butter | Green goddess salad/ yogurt parfait | White bean & spinach pan |
| Apple and peanut butter overnight oats/ mini chips with cottage cheese | Green goddess salad/ yogurt parfait | Lemon-bone spaghetti with spinach/ sugar cherry crumble |
Day 1
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Requisite -Stylist: Hannah Greenwood.
Breakfast (387 calories)
I’m snack (109 calories)
Lunch (430 calories)
PM snack (268 calories)
Dinner (489 calories)
Evening snack (130 calories)
Daily total number: 1.811 calories, 88 g fat, 91g protein, 173g carbohydrate, 30 g fiber, 2,093 mg sodium.
Do 1,500 calories: Leave out the PM snack and change the evening snack to 1 middle banana.
Make 2,000 calories: Add 1 slice full wheat bread with 1 tablespoon. Almond butter for breakfast.
Day 2
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Requisite -Stylist: Hannah Greenwood.
Breakfast (412 calories)
I’m snack (109 calories)
Lunch (438 calories)
PM snack (211 calories)
Dinner (500 calories)
Evening snack (130 calories)
Daily total number: 1,799 calories, 80g fat, 80 g protein, 208 g carbohydrate, 47 g fiber, 1,942 mg sodium.
Do 1,500 calories: Leave out snacks from AM and PM.
Make 2,000 calories: Add 1 cup of low -fat kefir to breakfast and add 2 tablespoons. Chopped walnuts for the PM snack.
Day 3
Ali Redmond
Breakfast (412 calories)
On the snack (195 calories)
Lunch (438 calories)
PM snack (268 calories)
Dinner (477 calories)
Daily total number: 1,790 calories, 71 g fat, 77 g protein, 214 g carbohydrate, 44 g fiber, 2,076 mg sodium.
Do 1,500 calories: Leave the PM snack.
Make 2,000 calories: For breakfast, add 1 cup of low -fat kefir and add 1 medium banana as a evening snack.
Day 4
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Requisite -Stylist: Joseph Wanek.
Breakfast (412 calories)
I’m snack (109 calories)
Lunch (473 calories)
PM snack (258 calories)
Dinner (567 calories)
Daily total number: 1,819 calories, 80 g fat, 87 g protein, 202g carbohydrate, 35 g fiber, 1,872 mg sodium.
Do 1,500 calories: Change the snack in 1 middle organ and leave out PM snack.
Make 2,000 calories: For breakfast, add 1 cup of low -fat kefir and add 1 medium -sized orange as evening snack.
Day 5
Breakfast (412 calories)
On the snack (195 calories)
Lunch (473 calories)
PM snack (248 calories)
- ¼ cup of unsalted, dry roasted almonds
- ½ cup of blueberries
Dinner (485 calories)
Daily total number: 1,813 calories, 78g fat, 86 g protein, 196g carbohydrate, 45 g fiber, 1,783 mg sodium.
Do 1,500 calories: Leave the snack out and change the PM snack in 1 large pear.
Make 2,000 calories: For breakfast, add 1 cup of low -fat kefir and add 1 medium -sized orange as evening snack.
Day 6
Photographer: Morgan Hunt Glaze, Requisite -Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
Breakfast (387 calories)
On the snack (291 calories)
- 1 middle apple
- 2 el. Almond butter
Lunch (393 calories)
PM snack (211 calories)
Dinner (493 calories)
Daily total number: 1,775 calories, 64g fat, 86 g protein, 229 g carbohydrate, 50 g fiber, 1,269 mg sodium.
Do 1,500 calories: Leave out on the snack.
Make 2,000 calories: Add ¼ cup of unsalted, dry roasted almonds as evening snack.
Day 7
Photographer: Grant Webster, Food Stylist: Lauren Mcanelly, Requisite -Stylist: Gabriel Greco
Breakfast (387 calories)
I’m snack (109 calories)
Lunch (393 calories)
PM snack (211 calories)
Dinner (446 calories)
Evening snack (268 calories)
Daily total number: 1,808 calories, 59 g fat, 84 g protein, 248 g carbohydrate, 45 g fiber, 1,354 mg sodium.
Do 1,500 calories: Leave out snacks from AM and PM.
Make 2,000 calories: Add 1 slice full wheat bread with 1 tablespoon. Almond butter for breakfast.
Frequently asked questions
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Is it okay to mix and combine meals when there is one that I don’t like?For this plan, we have focused on recipes with food and nutrients that can help reduce inflammation. You can mix and adapt meals if there are one that you don’t like, choose remains for a few days or search some of our other anti-inflammatory diet recipes for additional inspiration.
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Can I eat the same breakfast or lunch every day?You can eat the same breakfast and lunch every day if it is easier for your routine. Each breakfast has around 400 calories, while lunch is sufficient between 393 and 473 calories. These areas are quite similar, so a simple exchange should work for most people.
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Why is there no change for 1,200 calories?In our menu, we no longer offer any changes for 1,200 calorie days. Nutrition guidelines 2020-2025 For Americans suggest that the restriction of calories to 1,200 a day is too low for most people to meet their nutritional needs, and not sustainable for long-term health and well-being.
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How do you follow the anti -inflammatory diet?To follow the anti -inflammatory diet, focus on eating a variety of fruit and vegetables, fermented foods, whole grains, legumes, nuts, fishing and other healthy fats. The specific nutrients that can reduce inflammation include omega-3 fatty acids, fiber, zinc, magnesium and vitamins A, C, E and D. Food that are to be limited, include excess sugar, alcohol, processed meat and sophisticated grains.
Health advantages of anti -inflammatory diet
The anti -inflammatory diet is similar to the popular Mediterranean diet. Both eating patterns prioritize vegetable foods such as fruit, vegetables, whole grains and legumes as well as healthy fats from fish, nuts and olive oil. While chronic inflammation is a complex problem affected by factors such as lifestyle habits and the environment, research supports after an anti -inflammatory nutrition routine as a means of reducing inflammation and reducing the risk of chronic diseases. After the anti-inflammatory diet, blood sugar and the risk of type 2 diabetes, the health of the heart, the risk of cognitive decline and improving the gastrointestinal disorders can improve. Life habits such as smoking cessation, reduction in alcohol, regular exercise and weight loss can also play a role in reducing inflammation. Research indicates a healthy, anti -inflammatory nutritional pattern as a key component for reducing inflammation and not to individual foods. The implementation of this nutrient -rich eating pattern can help reduce inflammation and reduce the risk of a chronic illness.
How we create food plans
Registered nutritionists create the Eatingwell menu thoughtfully in order to easily follow and be delicious. Each menu fulfills certain parameters, depending on the state of health and/or the lifestyle goal it aims, and is analyzed with the help of the food database ESHA food cover for accuracy. Since the nutritional needs differ from person to person, we encourage them to use these plans as inspiration and adapt them at will.
Dig deeper
6 things to do in the morning to prevent inflammation all day long
The 6 best canned goods for inflammation according to the dietician
