7-Day Meal Plan: Say Goodbye to Inflammation and Boost Your Gut Health!

If you're looking to reduce inflammation in your body and better support your gut health, your eating habits are a great place to start. In this meal plan, you'll find a variety of anti-inflammatory foods, such as colorful fruits and vegetables, nuts, legumes, healthy fats, and fish. Additionally, each day provides at least 30 grams of fiber to support your gut health and improve digestion.

Why This Meal Plan Is Great for You

Some inflammation can be beneficial to our bodies, such as acute inflammation that occurs when recovering from an injury or infection. However, chronic inflammation is a low-grade, long-term type of inflammation that is harder to notice and can lead to negative health implications, such as an increased risk of chronic diseases. Fortunately, following an anti-inflammatory diet can help alleviate some of the symptoms associated with chronic inflammation, such as joint pain, brain fog, and low energy levels. The anti-inflammatory diet focuses on consuming foods rich in antioxidants, such as fruits, vegetables, and legumes, while limiting foods that may promote inflammation, such as ultra-processed foods and added sugars. This meal plan is packed with antioxidant-rich foods like berries, fatty fish, beans, and dark leafy greens to help you keep chronic inflammation at bay.

Fiber is a nutrient that most people don't get enough of, but it's incredibly important for our health. It helps regulate digestion and supports a healthy gut microbiome, which has been linked to improved immune function, better heart health, a reduced risk of cognitive decline, and more. Consuming enough fiber not only benefits your gut but can also help reduce inflammation. Research shows that a higher fiber intake may lower inflammation markers. For this reason, we've included at least 30 grams of fiber per day in this plan.

This 1,800-calorie meal plan includes modifications for 1,500 and 2,000 calories to accommodate different caloric needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do so. The 2020-2025 Dietary Guidelines for Americans suggest that limiting your intake to 1,200 calories per day is too low for most people to meet their nutritional needs and is unsustainable for long-term health and well-being.

Day 1

Breakfast (412 calories) 

1 serving of Rainbow Frittata

2 slices of whole wheat bread

½ cup of red grapes

Morning Snack (145 calories)

1 cup of raspberries

½ cup of low-fat Greek yogurt

Lunch (752 calories)

1 serving of bibimbap-inspired veggie bowls 

Afternoon Snack (64 calories)

½ cup of edamame

Dinner (419 calories)

1 serving of Cheesy Spinach & Artichoke Stuffed Butternut Squash

2 plums

Daily Totals: 1,794 calories, 93g fat, 22g saturated fat, 75g protein, 177g carbohydrates, 46g fiber, 1,958mg sodium

To make it 1,500 calories: Omit the bread at breakfast and the morning snack.

To make it 2,000 calories: Add spiced roasted walnuts to the afternoon snack. 

Day 2

Breakfast (422 calories) 

1 serving of strawberry chia pudding 

Morning Snack (209 calories)

1 serving of Fig Newton–Inspired Energy Balls

Lunch (477 calories)

1 serving of salmon-stuffed avocados 

1 serving of massaged kale salad 

Afternoon Snack (205 calories)

1 serving of spiced roasted walnuts 

Dinner (528 calories)

1 serving of Skillet Lemon Chicken with Spinach

1 serving of roasted sweet potatoes 

Daily Totals: 1,790 calories, 101g fat, 26g saturated fat, 77g protein, 156g carbohydrates, 40g fiber, 1,851mg sodium

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

To make it 2,000 calories: Add 2 boiled eggs to the afternoon snack.

Day 3

Breakfast (422 calories) 

1 serving of strawberry chia pudding 

2 scrambled eggs

Morning Snack (259 calories)

1 serving of Ricotta-Tomato Toast

Lunch (491 calories)

1 serving of Cucumber Salad, Hummus & Pita Bento Box Lunch

Afternoon Snack (144 calories)

½ cup of low-fat Greek yogurt

2 plums

Dinner (472 calories)

1 serving of Chickpeas Alla Vodka

Daily Totals: 1,783 calories, 71g fat, 29g saturated fat, 93g protein, 201g carbohydrates, 38g fiber, 1,923mg sodium

To make it 1,500 calories: Omit the morning snack.

To make it 2,000 calories: Add 1 medium orange to breakfast and ½ an avocado to lunch.

Day 4

Breakfast (422 calories) 

1 serving of strawberry chia pudding 

Morning Snack (349 calories)

1 serving of Lemon-Blueberry Smoothie

½ cup of red grapes

Lunch (491 calories)

1 serving of Cucumber Salad, Hummus & Pita Bento Box Lunch Afternoon Snack (64 calories) 

½ cup of edamame Dinner (460 calories) 

1 serving of Sheet-Pan Maple-Mustard Pork Chops

1 serving of Balsamic Parmesan Sautéed Spinach

Daily Totals: 1,785 calories, 78g fat, 23g saturated fat, 93g protein, 194g carbohydrates, 40g fiber, 1,691mg sodium

To make it 1,500 calories: Omit the lemon-blueberry smoothie at the morning snack. 

To make it 2,000 calories: Add 1 boiled egg to the afternoon snack and ½ an avocado to lunch.

Day 5

Breakfast (422 calories) 

1 serving of strawberry chia pudding 

Morning Snack (308 calories)

1 serving of Fig Newton–Inspired Energy Balls

1 medium orange

Lunch (491 calories)

1 serving of Cucumber Salad, Hummus & Pita Bento Box Lunch Afternoon Snack (266 calories) 

1 serving of spiced roasted walnuts 

1 plum

Dinner (323 calories)

1 serving of Sweet Potato & Black Bean Chili

Daily Totals: 1,810 calories, 70g fat, 20g saturated fat, 73g protein, 244g carbohydrates, 51g fiber, 1,662mg sodium

To make it 1,500 calories: Omit the morning snack.

To make it 2,000 calories: Add ½ an avocado to lunch.

Day 6

Breakfast (431 calories) 

1 serving of Berry-Green Tea Smoothie

Morning Snack (144 calories)

½ cup of low-fat Greek yogurt

2 plums

Lunch (627 calories)

1 serving of Salmon Salad with Crispy White Beans

Afternoon Snack (205 calories)

1 serving of spiced roasted walnuts 

Dinner (412 calories)

1 serving of Grilled Flank Steak with Tomato Salad

1 serving of sautéed broccolini 

Daily Totals: 1,819 calories, 97g fat, 16g saturated fat, 90g protein, 149g carbohydrates, 35g fiber, 1,443mg sodium

To make it 1,500 calories: Omit the morning and afternoon snacks.

To make it 2,000 calories: Add 2 scrambled eggs to breakfast.

Day 7

Breakfast (390 calories) 

1 serving of “Egg in a Hole” with Avocado Salsa

1 cup of red grapes

Morning Snack (247 calories)

1 serving of Fig Newton–Inspired Energy Balls

Lunch (436 calories)

1 serving of Charred Shrimp, Pesto & Quinoa Bowls

Afternoon Snack (146 calories)

1 cup of raspberries

½ cup of low-fat Greek yogurt

Dinner (578 calories)

1 serving of Sausage, Kale & Pepper Pasta

1 slice of whole wheat French bread

Daily Totals: 1,797 calories, 71g fat, 15g saturated fat, 99g protein, 207g carbohydrates, 40g fiber, 2,143mg sodium

To make it 1,500 calories: Omit the morning snack.

To make it 2,000 calories: Add 1 serving of spiced roasted walnuts to the afternoon snack. 

How to Meal Prep Your Week of Meals:

Prepare strawberry chia pudding for breakfasts on Days 2 through 5. 

Make Cucumber Salad, Hummus & Pita Bento Box Lunch ahead for lunches on Days 3 through 5. Prepare Fig Newton–Inspired Energy Balls and Spiced Roasted Walnuts for snacks throughout the week.