7 Days of Anti-Inflammatory Meals

If your body feels like it’s pretending with no end in sight—joint pain, brain fog, and low energy to the point where you feel like a Monday morning slugger—this meal plan might be your ticket to relief.

Beat inflammation: By eating plenty of these powerful anti-inflammatory foods (think: berries, fatty fish, and dark leafy greens (there’s kale, of course), this plan gives you 30 grams of fiber a day. Why? Because your gut deserves better than the miserable, fiber-deficient life you’re living.

Why this strategy works (and why you want it)

Let’s talk about inflammation. Not the kind you get from stubbing your toe (though that’s heroic in its own way), but the hidden, long-term kind that insidiously settles in your body like a bad tenant who refuses to pay rent. This mild inflammation has been linked to everything from heart disease to brain fog, and it’s as welcome as a dinnertime telemarketer.

That’s where the anti-inflammatory diet comes in. It’s not a trend; it’s a lifestyle. It’s like eating the rainbow—fruits, veggies, nuts, beans, healthy fats—and cutting out processed junk and added sugars. This meal plan is your blueprint for a more peaceful, less anxious body. And because fiber is the unsung hero of nutrition (it’s the broom for your gut, literally), we wanted to make sure you get plenty of it. Fiber is also great for moving things along but also reduces inflammation. It’s like a buy-two-get-one-free deal at the health food store.

The fine print: Everything you need to know about calories, regular adjustments, and real, plain talk

This plan is based on 1,800 calories per day, which can easily be adjusted to 1,500 or 2,000 calories, depending on your preference. And no, we’re not going to eat 1,200 calories before you ask. Why? Because life is hard, and it certainly doesn’t get any easier with hunger. The 2020-2025 Dietary Guidelines for Americans agree that 1,200 calories is actually a sadistic experiment, not a sustainable diet.

Day 1: Grand Opening

Breakfast: Rainbow pancakes (because nothing says “I’m an adult” like eating greens first thing in the morning), whole wheat toast, and a handful of red grapes.

Snack: raspberries and Greek yogurt—a combination so healthy it almost feels like a halo.

Lunch: veggie bibimbap-inspired bowls. It’s a party on a plate, and everyone’s invited.

Snack: Soybeans. Because some days you just want to put something green in your mouth.

Dinner: spinach and artichoke-stuffed butternut squash. Yes, it’s as fancy as it sounds.

Daily total: 1,794 calories, 46 grams of fiber, and a sense of accomplishment.

Day 2: The plot thickens

I agree with the former Bank of England governor. Breakfast: Strawberry chia seed pudding. It’s like a dessert you can eat at 7am.

Snack: Fig. Newton energy balls. It’s basically a donut with a conscience.

Lunch: Salmon-stuffed avocado. Because that’s how you’re classy.

Snack: spiced roasted walnuts. So crunchy and spicy, it’s impossible to eat just one.

Dinner: Lemon chicken in a skillet with spinach and roasted sweet potatoes. But make it a healthy, comforting food.

Daily total: 1,790 calories, 40 grams of fiber, and there’s growing evidence that you might actually enjoy kale.

Day 3: Midweek hustle

Breakfast: Strawberry chia seed pudding (again, because it’s so delicious) and scrambled eggs.

Snack: toast cheese and tomatoes. It’s a fancy cousin of bruschetta.

Lunch: cucumber and hummus salad and a bento box of pita bread. Great when you don’t have time to prep.

Snack: Greek yogurt and peaches. Simple but effective.

Dinner: vodka-infused hummus. Who doesn’t love a splash of vodka with their dinner (even if it’s cooked)?

Daily total: 1,783 calories, 38 grams of fiber, and a newfound appreciation for hummus.

Days 4-7: The Final Phase

The rest of the week continues in the same vein, with highlights including pork chops with maple mustard, sweet potato and black bean chili, and grilled sirloin steak with tomato salad. There’s also pasta with sausage, kale, and peppers in case you’re feeling a little unhealthy.

Meal prep like a pro.

To set your week up for success (as smooth as a smoothie), whip up a strawberry chia seed pudding for breakfast, a cucumber salad for lunch, and stock up on fig-inspired energy balls and toasted walnuts for snacks. Because, let’s be honest, if you don’t plan everything out, you’re going to find yourself reaching for a bag of chips and calling it “self-care.”

Bottom Line

This meal plan isn’t just about eating—it’s about taking back ownership of your health, one colorful, fiber-packed bite at a time. Will it cure all your problems? Probably not. But it might at least make you feel a little better, mentally and physically. And if nothing else, you’ll finally find an answer to the age-old question: What’s for dinner?