7-Day Anti-Inflammatory Diet Plan for More Energy, Made by a Nutritionist

Afternoon slumps are sometimes hard to avoid if you’re not confident enough. Don’t worry, this anti-inflammatory meal plan can help keep you energized throughout the day! Foods that are high in protein, fiber and antioxidants such as dark-colored veggies, berries, dark leafy greens, nuts, seeds and fish that are rich in omega-3s are added to other foods. and more to pass that afternoon.

Why This Plan Is Good For You

There are two main types of inflammation: acute (such as a wound, cut or injury) and chronic. Acute inflammation is helpful and necessary for healing, but chronic inflammation can put stress on the body and increase the risk of chronic diseases over time. Fortunately, there are many anti-inflammatory foods that can help reduce it. This plan includes a variety of anti-inflammatory nutrients from foods such as leafy greens, berries, omega-3-rich fish, nuts and seeds, beans, and dark leafy greens.

Our body gets the energy it needs from calories, which are the units of energy found in food. To help keep your energy levels up, we recommend calories throughout the day to help you avoid feeling empty. This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we used to include meal plans and 1,200 calorie conversions, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggest that cutting your calories to 1,200 per day is too low for most people to meet their nutritional needs, and is not feasible for long-term health and wellness.

Some ways to increase your energy levels

• Get enough sleep: This may seem obvious, but getting enough sleep on a regular basis will help you have more energy throughout the day. Most Americans don’t get seven or more hours of sleep to feel well rested the next day. Try to improve your sleep with habits like avoiding caffeine later in the day or turning off all devices 30 minutes to an hour before bed.
• Eat a balanced diet: Fiber, protein and fat take longer to digest compared to simple carbs. Having healthy fats like nuts and avocados, proteins like chicken and tofu and fiber like fruits and vegetables in all meals helps keep your energy levels up. This can also help you feel fuller until your next meal instead of your energy being depleted.
• Good morning: Try to get some sunlight 15 minutes after you wake up to boost your energy in the morning. Bright natural light stimulates the production of cortisol and serotonin while melatonin decreases, giving you the energy you need in the morning.

Anti-inflammatory foods to focus on

• Fruits, especially berries, cherries, pomegranates and citrus fruits
• Vegetables, such as dark leafy greens, beets, broccoli, cauliflower, potatoes and winter squash
• Whole grains, such as quinoa, bulgur, farro, whole wheat bread and more
• Nuts
• Seeds
• Fish
• Olive oil
• Avocado
• Beans and lentils
• fermented milk (such as yogurt, kefir, cottage cheese)
• Garlic, herbs and spices

How to Eat-Prepare Your Meals for the Week

Day 1

Breakfast (332 calories)

AM Snack (224 calories)

Lunch (460 calories)

PM Snack (299 calories)

• 1 cup garlic hummus
• 4 carrot sticks
• 2 wheat crackers

Dinner (522 calories)

Daily total: 1,838 calories, 80g fat, 19g saturated fat, 61g protein, 235g carbohydrate, 46g fiber, 2,148 mg sodium

Makes 1,500 calories: Remove wheat crackers from the PM snack

Doing 2,000 calories: Include 1 (5-oz.) container of low-fat yogurt (Greek style) at lunch and 1 serving at lunch.

Day 2

Breakfast (321 calories)

AM Snack (297 calories)

Lunch (465 calories)

PM Snack (220 calories)

Dinner (554 calories)

Daily total: 1,859 calories, 79g fat, 17g saturated fat, 104g protein, 194g carbohydrate, 35g fiber, 1,462 mg sodium

Makes 1,500 calories: Skip the AM snack

Doing 2,000 calories: Add 1 tablespoon of natural peanut butter to the AM snack and 1 tablespoon of walnuts to the PM snack.

Day 3

Breakfast (321 calories)

AM Snack (237 calories)

• 1 (5-oz.) container low-fat yogurt (Greek style)
• ½ cup raspberries
• 1 tablespoon natural peanut butter

Lunch (511 calories)

PM Snack (203 calories)

Dinner (521 calories)

Daily total: 1,793 calories, 84g fat, 20g saturated fat, 91g protein, 172g carbohydrate, 38g fiber, 1,758 mg sodium

Makes 1,500 calories: Skip the PM snack and peanut butter during the AM snack

Doing 2,000 calories: Add 2 tablespoons of walnuts and a medium banana to breakfast

Day 4

Breakfast (321 calories)

AM Snack (220 calories)

Lunch (511 calories)

PM Snack (299 calories)

• 1 cup garlic hummus
• 4 carrot sticks
• 2 wheat crackers

Dinner (461 calories)

Daily total: 1,813 calories, 89g fat, 26g saturated fat, 91g protein, 177g carbohydrate, 35g fiber, 2,242 mg sodium

Makes 1,500 calories: Skip wheat crackers for a PM snack

Doing 2,000 calories: Add 1 medium pear to lunch and 1 tablespoon of walnuts to AM snack

Day 5

Breakfast (322 calories)

AM Snack (225 calories)

Lunch (511 calories)

PM Snack (203 calories)

Dinner (499 calories)

Daily total: 1,759 calories, 79g fat, 17g saturated fat, 101g protein, 166g carbohydrate, 35g fiber, 1,713mg sodium

Makes 1,500 calories: Skip the PM snack

Doing 2,000 calories: Add ½ cup of raspberries to the AM meal, 1 (5-oz.) container of low-fat yogurt (Greek style) to lunch, and 1 orange snack to to PM.

Day 6

Breakfast (297 calories)

AM Snack (229 calories)

• 1 (5-oz.) container low-fat yogurt (Greek style)
• ½ cup strawberries
• 1 tablespoon natural peanut butter

Lunch (511 calories)

PM Snack (179 calories)

• 1 cup garlic hummus
• 4 carrot sticks
• 1 whole wheat crackers

Dinner (584 calories)

Daily total: 1,801 calories, 78g fat, 18g saturated fat, 104g protein, 175g carbohydrate, 28g fiber, 1,870mg sodium

Makes 1,500 calories: Skip peanut butter for an AM snack and a PM snack

Doing 2,000 calories: Add ½ avocado to lunch

Day 7

Breakfast (347 calories)

AM Snack (203 calories)

Lunch (555 calories)

PM Snack (206 calories)

Dinner (516 calories)

Daily total: 1,828 calories, 95g fat, 25g saturated fat, 81g protein, 167g carbohydrate, 35g fiber, 2,665 mg sodium

Makes 1,500 calories: Skip the AM snack and tomato salad at dinner

Doing 2,000 calories: Add 2 tablespoons of walnuts to the AM snack and 1 (5-oz.) container of low-fat yogurt (Greek style) to the PM snack.