7-Day No-Sugar, Anti-Inflammatory Meal Plan for Beginners, Created by a Dietitian

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

“About This Plan“

This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories
Each day provides at least 70 grams of protein and 30 grams of fiber to support stable energy levels and improved gut health.
This plan prioritizes anti-inflammatory foods like leafy greens, dark-colored produce, legumes and healthy fats, while avoiding added sugar.

If cutting added sugar and reducing inflammation feels like a challenge, this seven-day meal plan makes it easy, practical and delicious. With minimal prep, straightforward recipes and a focus on sheet-pan and one-pot meals, this plan is perfect for those just starting out. Throughout the week, you’ll enjoy meals and snacks that are thoughtfully crafted using vibrant, nutrient-rich ingredients like dark leafy greens, colorful fruits and vegetables, fish, lean meats, whole grains and healthy fats. By cutting out added sugar and relying on the natural sweetness found in fruit and unsweetened dairy, this plan supports steady blood sugar levels, balanced gut health and reduced inflammatory markers. Whether you’re looking to reset your eating habits or tame inflammation, this plan offers a solid foundation to help you reach your goals.

Meal Plan at a Glance

Oatmeal & fruit/ Smoothie

Tuna salad/ Energy bites

Salmon & vegetables

Quiche & fruit/ Energy bites

Chicken bowls/ Golden-milk shake

Sheet-pan shrimp & beets

Quiche & fruit/ Energy bites

Chicken bowls/ Nice cream

Fish tacos

Quiche & fruit/ Avocado toast

Chicken bowls/ Energy bites

Cauliflower steaks & butter beans

Quiche & fruit/ Nuts

Chicken bowls/ Apple & nut butter

White bean skillet

Smoothie/ Fruit

White bean skillet/ Smoothie

Stuffed peppers

Chickpea hash/ Fruit & nuts

White bean skillet/ Nice cream

Chicken pasta

Day 1

● ½ cup cooked farro

Daily totals: 1,782 calories, 60 g fat, 87 g protein, 234 g carbohydrates, 38 g fiber, 1,512 mg sodium

To make it 1,500 calories: Omit morning snack and omit 1 serving Carrot Cake Energy Bites at afternoon snack.

To make it 2,000 calories: Add 1 serving Golden-Milk Shake as an evening snack.

Day 2

Breakfast (480 Calories)

● 1 serving Crustless Salmon, Leek & Mushroom Quiche

● ½ cup raspberries

● 1 ounce almonds

Morning Snack (144 Calories)

● 3 servings Carrot Cake Energy Bites

Lunch (586 Calories)

● 1 serving Chicken Hummus Bowls

● 1 pear

Afternoon Snack (226 Calories)

● 1 serving Golden-Milk Shake

Dinner (386 Calories)

● 1 serving Sheet-Pan Shrimp & Beets

● ½ cup cooked brown rice

Daily totals: 1,823 calories, 84 g fat, 103 g protein, 185 g carbohydrates, 40 g fiber, 2,036 mg sodium

To make it 1,500 calories: Omit 2 servings Carrot Cake Energy Bites at morning snack and omit afternoon snack.

To make it 2,000 calories: Add 1 serving Avocado Toast to afternoon snack.

Day 3

Breakfast (548 Calories)

● 1 serving Crustless Salmon, Leek & Mushroom Quiche

● 1 cup blueberries

● 1 ounce walnuts

Morning Snack (144 Calories)

● 3 servings Carrot Cake Energy Bites

Lunch (580 Calories)

● 1 serving Chicken Hummus Bowls

● 1 apple

Afternoon Snack (128 Calories)

● 1 serving Chocolate Strawberry Nice Cream

Dinner (380 Calories)

● 1 serving Seared Halibut Fish Tacos with Cilantro Slaw

Daily totals: 1,779 calories, 88 g fat, 93 g protein, 178 g carbohydrates, 37 g fiber, 1,962 mg sodium

To make it 1,500 calories: Omit morning snack and omit afternoon snack.

To make it 2,000 calories: Have 1 serving Avocado Toast for afternoon snack and move Chocolate Strawberry Nice Cream to an evening snack.

Day 4

Breakfast (480 Calories)

● 1 serving Crustless Salmon, Leek & Mushroom Quiche

● ½ cup raspberries

● 1 ounce almonds

Morning Snack (200 Calories)

● 1 serving Avocado Toast

Lunch (586 Calories)

● 1 serving Chicken Hummus Bowls

● 1 pear

Afternoon Snack (96 Calories)

● 2 servings Carrot Cake Energy Bites

Dinner (427 Calories)

● 1 serving Grilled Cauliflower Steaks with Almond Pesto & Butter Beans

Daily totals: 1,789 calories, 105 g fat, 83 g protein, 150 g carbohydrates, 43 g fiber, 2,265 mg sodium

To make it 1,500 calories: Omit morning snack and omit afternoon snack.

To make it 2,000 calories: Add 1 serving Golden-Milk Shake as an evening snack.

Day 5

Breakfast (278 Calories)

● 1 serving Crustless Salmon, Leek & Mushroom Quiche

Morning Snack (270 Calories)

● 1 cup blueberries

● 1 ounce walnuts

Lunch (485 Calories)

● 1 serving Chicken Hummus Bowls

Afternoon Snack (291 Calories)

● 1 apple

● 2 tablespoons almond butter

Dinner (496 Calories)

● 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

Daily totals: 1,819 calories, 107 g fat, 86 g protein, 153 g carbohydrates, 37 g fiber, 1,722 mg sodium

To make it 1,500 calories: Omit afternoon snack.

To make it 2,000 calories: Add 1 serving Avocado Toast to morning snack.

Day 6

Breakfast (586 Calories)

● 1 serving Berry–Green Tea Smoothie

● 1 ounce walnuts

Morning Snack (101 Calories)

● 1 pear

Lunch (496 Calories)

● 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

Afternoon Snack (226 Calories)

● 1 serving Golden-Milk Shake

Dinner (401 Calories)

● 1 serving Air-Fryer Turkey Stuffed Peppers

Daily totals: 1,810 calories, 76 g fat, 72 g protein, 235 g carbohydrates, 48 g fiber, 926 mg sodium

To make it 1,500 calories: Omit morning snack and omit afternoon snack.

To make it 2,000 calories: Add 4 servings Carrot Cake Energy Bites to morning snack.

Day 7

Breakfast (383 Calories)

● 1 serving Chickpea & Potato Hash

Morning Snack (202 Calories)

● ½ cup raspberries

● 1 ounce almonds

Lunch (496 Calories)

● 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

Afternoon Snack (192 Calories)

● 1½ servings Chocolate Strawberry Nice Cream

Dinner (514 Calories)

● 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto

Daily totals: 1,786 calories, 86 g fat, 75 g protein, 202 g carbohydrates, 41 g fiber, 1.616 mg sodium

To make it 1,500 calories: Omit morning snack and reduce to 1 serving Chocolate Strawberry Nice Cream at afternoon snack .

To make it 2,000 calories: Add 1 serving Golden-Milk Shake as an evening snack.

Prep Ahead Tips:

Frequently asked Questions

Is it OK to mix and match meals if there’s one I don’t 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 some of our other 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 350 to 400 calories, while the lunches span 400 to 450 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 1,200-calorie modification?

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.

Anti-Inflammatory Diet Health Benefits

Although there is no one-size-fits-all diet for reducing inflammation, research highlights that certain nutrients and food groups, such as vitamin D, omega-3-rich fish, nuts, seeds, dark leafy greens, beans, legumes, berries and deeply colored vegetables, offer anti-inflammatory benefits in the body. By incorporating a wide variety of these foods, this plan aims to help you reduce inflammation and lower your risk of developing chronic diseases like cardiovascular disease, type 2 diabetes, cancer and cognitive decline. We’ve also excluded added sugar, which studies have shown is a major contributor to chronic inflammation. Together, the combination of anti-inflammatory foods and removal of added sugar promotes a dietary pattern that prioritizes nutrient-dense foods.

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.

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