7-Day Antioxidant-Rich, Anti-Inflammatory Meal Plan, Created by a Dietitian

If you’re looking for a nutrient-packed meal plan, look no further. In this seven-day meal plan, we map out a week of meals and snacks that contain foods rich in antioxidants and anti-inflammatory properties. You’ll find richly pigmented fruits and vegetables, such as dark leafy greens, berries, cherries, beets and more, plus an abundance of unsaturated fats from foods such as tuna, salmon, nuts and seeds. To help simplify the routine, we included plenty of meal-prep tips to jump-start your week. This meal plan works for most people, including those struggling with chronic inflammation symptoms or those looking to up their nutrition. 

Why This Meal Plan Is Great for You

We include foods rich in antioxidants, such as nuts, dark chocolate, tomatoes, berries and vegetables. Antioxidants include lycopene, found in tomatoes and watermelon, and beta carotene, found in dark leafy greens, carrots and sweet potatoes, as well as anthocyanins, found in pomegranate, beets and berries. Vitamins A, C and E are also antioxidants. We prioritized foods that have anti-inflammatory properties, such as nuts, fish, fruits and vegetables. Because foods providing antioxidants and anti-inflammatory benefits are so nutrient-rich, there is a lot of overlap between the two. Eating a diverse diet helps provide an abundance of these important nutrients.

Each day provides at least 79 grams of protein and 29 grams of fiber. Both of these nutrients promote feelings of fullness, and fiber has many health benefits. This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.

What Are Antioxidants?

Antioxidants are substances that help protect cells from damage caused by free radicals, which are created in response to oxidative stress. Free radical cell damage may play a role in increasing the risk of cancer and heart disease. Antioxidants include beta carotene, lycopene, anthocyanin and vitamins A, C and E, to name a few. While antioxidants certainly play an important role in cell repair, more isn’t always better. Large amounts of some antioxidants, especially in supplemental form, are linked to an increased risk of certain health conditions and can interfere with normal cell functions. If you’re looking to increase your intake of antioxidants, it’s often safer to get them from food sources and skip supplemental forms unless recommended by your medical provider. 

Antioxidant and Anti-Inflammatory Foods to Focus On

• Fruits, including berries, pomegranate, cherries, citrus fruits, apples, pears and more
• Vegetables, such as broccoli, cauliflower, beets, sweet potato and dark leafy greens
• Whole grains, such as quinoa, bulgur, oats, brown rice, freekeh, farro and more
• Fermented foods, such as yogurt, kefir, kimchi and kombucha
• Fish
• Nuts and seeds
• Beans and lentils
• Olive oil
• Avocado
• Herbs and spices
• Dark chocolate
• Coffee and tea

How to Meal-Prep Your Week of Meals

1. Make Tinola (Filipino Ginger-Garlic Chicken Soup) to have for lunch on Days 2 through 4.
2. Prepare High-Fiber Raspberry-Vanilla Overnight Oats to have for breakfast on Days 2 through 4.
3. Make Roasted Red Pepper & Spinach Egg Bites to have as breakfast and snacks throughout the week.
4. Make Dark Chocolate Cashew Clusters to have as a snack throughout the week.

Day 1

Breakfast (405 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup blueberries
• 2 Tbsp. chopped walnuts
• 2 Tbsp. chia seeds

A.M. Snack (273 calories)

• 1 cup cherries
• ¼ cup unsalted dry-roasted shelled pistachios

Lunch (430 calories)

• 1 serving Mason Jar Power Salad with Chickpeas & Tuna

P.M. Snack (95 calories)

• 1 medium apple

Dinner (528 calories)

• 1 serving Oven-Baked Salmon
• 1 serving Cucumber-Blueberry Spinach Salad

Evening Snack (75 calories)

• 1 serving Dark Chocolate Cashew Clusters 

Daily Totals: 1,806 calories, 101g fat, 100g protein, 141g carbohydrate, 35g fiber, 1,216mg sodium

Make it 1,500 calories: Reduce to 1 Tbsp. chia seeds at breakfast, omit pistachios at A.M. snack and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. almond butter to P.M. snack.

Day 2

Breakfast (400 calories)

• 1 serving High-Fiber Raspberry-Vanilla Overnight Oats
• 3 Tbsp. chopped walnuts

A.M. Snack (158 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup cherries

Lunch (449 calories)

• 1 serving Tinola (Filipino Ginger-Garlic Chicken Soup)
• 1 medium banana

P.M. Snack (95 calories)

• 1 medium apple

Dinner (552 calories)

• 1 serving Frittata with Asparagus, Leek & Ricotta
• 1 serving Citrus-Arugula Salad

Evening Snack (150 calories)

• 2 servings Dark Chocolate Cashew Clusters 

Daily Totals: 1,804 calories, 96g fat, 79g protein, 173g carbohydrate, 30g fiber, 1,575mg sodium

Make it 1,500 calories: Omit chopped walnuts at breakfast and yogurt at A.M. snack and reduce to 1 serving Dark Chocolate Cashew Clusters at evening snack. 

Make it 2,000 calories: Add 2 Tbsp. almond butter to P.M. snack.

Day 3

Breakfast (400 calories)

• 1 serving High-Fiber Raspberry-Vanilla Overnight Oats
• 3 Tbsp. chopped walnuts

A.M. Snack (185 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites

Lunch (449 calories)

• 1 serving Tinola (Filipino Ginger-Garlic Chicken Soup)
• 1 medium banana

P.M. Snack (172 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• 1 cup blackberries

Dinner (452 calories)

• 1 serving Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

Evening Snack (150 calories)

• 2 servings Dark Chocolate Cashew Clusters 

Daily Totals: 1,809 calories, 86g fat, 108g protein, 165g carbohydrate, 29g fiber, 1,713mg sodium

Make it 1,500 calories: Omit chopped walnuts at breakfast and yogurt at P.M. snack and reduce to 1 serving Dark Chocolate Cashew Clusters at evening snack.

Make it 2,000 calories: Add 1 medium apple to A.M. snack and 2 Tbsp. chopped walnuts to P.M. snack.

Day 4

Breakfast (400 calories)

• 1 serving High-Fiber Raspberry-Vanilla Overnight Oats
• 3 Tbsp. chopped walnuts

A.M. Snack (185 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites

Lunch (449 calories)

• 1 serving Tinola (Filipino Ginger-Garlic Chicken Soup)
• 1 medium banana

P.M. Snack (237 calories)

• 1 medium orange
• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (447 calories)

• 1 serving Zucchini Noodles with Avocado Pesto & Shrimp

Evening Snack (75 calories)

• 1 serving Dark Chocolate Cashew Clusters 

Daily Totals: 1,794 calories, 106g fat, 89g protein, 139g carbohydrate, 29g fiber, 1,904mg sodium

Make it 1,500 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast and omit pistachios at P.M. snack.

Make it 2,000 calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add 1 medium apple to A.M. snack and increase to 2 servings Dark Chocolate Cashew Clusters at evening snack.

Day 5

Breakfast (515 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites 
• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (158 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup cherries

Lunch (368 calories)

• 1 serving Kale & Avocado Salad with Blueberries & Edamame

P.M. Snack (95 calories)

• 1 medium apple

Dinner (498 calories)

• 1 serving Perfect Pan-Seared Chicken Breasts
• 1 serving Beet Salad with Goat Cheese & Balsamic Vinaigrette

Evening Snack (150 calories)

• 2 servings Dark Chocolate Cashew Clusters 

Daily Totals: 1,784 calories, 95g fat, 97g protein, 155g carbohydrate, 30g fiber, 2,137mg sodium

Make it 1,500 calories: Omit Anti-Inflammatory Lemon-Blueberry Smoothie at breakfast and add 1 Tbsp. chopped walnuts to A.M. snack.

Make it 2,000 calories: Add 2 Tbsp. almond butter to P.M. snack.

Day 6

Breakfast (515 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites 
• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (254 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup cherries
• 2 Tbsp. chopped walnuts

Lunch (368 calories)

• 1 serving Kale & Avocado Salad with Blueberries & Edamame

P.M. Snack (193 calories)

• 1 medium apple
• 1 Tbsp. almond butter

Dinner (467 calories)

• 1 serving Pistachio-Crusted Halibut
• 1 serving No-Cook White Bean & Spinach Caprese Salad

Daily Totals: 1,797 calories, 98g fat, 98g protein, 149g carbohydrate, 32g fiber, 2,118mg sodium

Make it 1,500 calories: Omit yogurt and chopped walnuts at A.M. snack and omit almond butter at P.M. snack.

Make it 2,000 calories: Add 1 medium banana to lunch and increase to 2 Tbsp. almond butter at P.M. snack.

Day 7

Breakfast (515 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites 
• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (97 calories)

• 1 cup cherries

Lunch (430 calories)

• 1 serving Mason Jar Power Salad with Chickpeas & Tuna

P.M. Snack (104 calories)

• ¾ cup low-fat plain kefir
• ¼ cup blueberries

Dinner (588 calories)

• 1 serving Massaged Kale Salad with Roasted Sweet Potato & Black Beans

Evening Snack (75 calories)

• 1 serving Dark Chocolate Cashew Clusters 

Daily Totals: 1,809 calories, 87g fat, 81g protein, 192g carbohydrate, 37g fiber, 1,866mg sodium

Make it 1,500 calories: Omit Anti-Inflammatory Lemon-Blueberry Smoothie at breakfast. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack.