30-Day No-Sugar, Anti-Inflammatory Meal Plan for Weight Loss

DAYS	1	2	3	4	5	6	7
MEALS	Breakfast: Chickpea & Potato Hash ——– Lunch: Beet & Avocado Wrap ——– Dinner: Superfood Chopped Salad w/ Salmon & Garlic Dressing	Breakfast: Strawberry-Peach Chia Smoothie + Egg ——– Lunch: Moroccan-Spiced Chicken Stew + Bell Pepper & Hummus ——– Dinner: Cauliflower Steaks Piccata + Roasted Broccolini & Quinoa	Breakfast: Sprouted-Grain Toast w/ Peanut Butter & Banana ——– Lunch: Moroccan-Spiced Chicken Stew + Bell Pepper & Hummus ——– Dinner: Marry Me Chicken w/ Barley	Breakfast: Strawberry-Peach Chia Smoothie + Egg ——– Lunch: Moroccan-Spiced Chicken Stew + Bell Pepper & Hummus ——– Dinner: Chickpea Curry Bowl + Radish-Celery-Cucumber Salad	Breakfast: Sprouted-Grain Toast w/ Peanut Butter & Banana ——– Lunch: Moroccan-Spiced Chicken Stew + Bell Pepper & Hummus ——– Dinner: Pesto Shrimp w/ Gnocchi & Peas + Cucumber, Tomato & Feta Salad	Breakfast: Strawberry-Peach Chia Smoothie + Egg ——– Lunch: Beet & Avocado Wrap ——– Dinner: Lemon-Garlic Chicken w/ Potatoes, Brussels & Parmesan Greens	Breakfast: Chickpea & Potato Hash ——– Lunch: Beet & Avocado Wrap ——– Dinner: Baked Halibut w/ Brussels Sprouts & Quinoa
DAILY TOTALS	Calories: 1,501 Protein: 73g Carbs: 139g Fiber: 30g Fat: 78g Sodium: 1,531mg	Calories: 1,512 Protein: 80g Carbs: 163g Fiber: 36g Fat: 65g Sodium: 1,967mg	Calories: 1,516 Protein: 98g Carbs: 189g Fiber: 33g Fat: 43g Sodium: 1,682mg	Calories: 1,513 Protein: 84g Carbs: 155g Fiber: 36g Fat: 68g Sodium: 2,232mg	Calories: 1,515 Protein: 83g Carbs: 178g Fiber: 29g Fat: 55g Sodium: 1,703mg	Calories: 1,524 Protein: 76g Carbs: 136g Fiber: 33g Fat: 82g Sodium: 1,970mg	Calories: 1,515 Protein: 67g Carbs: 166g Fiber: 33g Fat: 71g Sodium: 1,791mg

Week 1

Day 1

Daily Totals: 1,501 calories, 78g fat, 73g protein, 139g carbohydrate, 30g fiber, 1,531mg sodium

Breakfast (383 calories)

Lunch (463 calories)

Dinner (409 calories)

Snacks

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and ½ cup blueberries (152 calories)
• 1 medium apple (95 calories)

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack. 

Day 2

Daily Totals: 1,516 calories, 43g fat, 98g protein, 189g carbohydrates, 33g fiber, 1,682mg sodium

Breakfast (325 calories)

• Serve with 1 large hard-boiled egg

Lunch (390 calories)

• Serve with 1 medium bell pepper, sliced, and 2 Tbsp. hummus

Dinner (411 calories)

Snacks

• ¼ cup unsalted dry-roasted almonds (206 calories)
• ¾ cup low-fat plain kefir (82 calories)
• 1 serving Lemon-Blueberry Nice Cream (98 calories)

Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, add 1 large pear to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to P.M. snack.

Day 3

Breakfast (290 calories)

Lunch (390 calories)

Dinner (537 calories)

Snacks

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and ½ cup blueberries (152 calories)
• ½ cup cherries (49 calories)
• 1 serving Lemon-Blueberry Nice Cream (98 calories)

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Cabbage Caesar Salad to dinner. 

Day 4

Daily Totals: 1,513 calories, 68g fat, 84g protein, 155g carbohydrates, 36g fiber, 2,232mg sodium

Breakfast (325 calories)

Lunch (390 calories)

Dinner (424 calories)

Snacks

• ¼ cup unsalted dry-roasted almonds (206 calories)
• 1 cup low-fat plain kefir and 1 medium peach (168 calories)

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 large pear to A.M. snack and 1 medium orange to lunch. 

Day 5

Daily Totals: 1,515 calories, 55g fat, 83g protein, 178g carbohydrates, 29g fiber, 1,703mg sodium

Breakfast (290 calories)

Lunch (390 calories)

Dinner (552 calories)

Snacks

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and ½ cup blueberries (152 calories)
• 1 large pear (131 calories)

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1 medium orange to lunch, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Lemon-Blueberry Nice Cream as an evening snack. 

Day 6

Daily Totals: 1,524 calories, 82g fat, 76g protein, 136g carbohydrates, 33g fiber, 1,970mg sodium

Breakfast (325 calories)

Lunch (463 calories)

Dinner (537 calories)

Snacks

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and ½ cup raspberries (142 calories)
• 1 medium peach (59 calories)

Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, and add 2 Tbsp. chopped walnuts to A.M. snack, 1 medium apple to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Day 7

Daily Totals: 1,515 calories, 71g fat, 67g protein, 166g carbohydrates, 33g fiber, 1,791mg sodium

Breakfast (383 calories)

Lunch (463 calories)

Dinner (406 calories)

Snacks

• 1 cup low-fat plain kefir and 1 medium peach (168 calories)
• 1 medium apple (95 calories)

Make it 2,000 calories: Add 1 medium orange to breakfast, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack. 

Week 2

Day 8

Daily Totals: 1,494 calories, 74g fat, 79g protein, 151g carbohydrates, 36g fiber, 1,506mg sodium

Breakfast (368 calories)

• Serve with 1 medium orange

Lunch (357 calories)

Dinner (447 calories)

Snacks

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 cup low-fat plain kefir to lunch, and 2 Tbsp. natural peanut butter to P.M. snack.

Day 9

Daily Totals: 1,520 calories, 59g fat, 77g protein, 179g carbohydrates, 40g fiber, 1,702mg sodium

Breakfast (385 calories)

Lunch (361 calories)

Dinner (521 calories)

Snacks

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and ½ cup raspberries (142 calories)
• 1 stalk celery and 1 Tbsp. natural peanut butter (111 calories)

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 serving Traditional Greek Salad to dinner and add 1 serving Lemon-Blueberry Nice Cream as an evening snack. 

Day 10

Daily Totals: 1,499 calories, 60g fat, 77 protein, 179g carbohydrates, 39g fiber, 1,181mg sodium

Breakfast (385 calories)

Lunch (361 calories)

Dinner (535 calories)

Snacks

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt with 2 Tbsp. chopped walnuts to P.M snack.

Day 11

Daily Totals: 1,498 calories, 64g fat, 69g protein, 172g carbohydrate, 39g fiber, 1,771mg sodium

Breakfast (385 calories)

Lunch (361 calories)

Dinner (496 calories)

Snacks

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and ½ cup raspberries (142 calories)
• 1 medium bell pepper, sliced, and 3 Tbsp. hummus (115 calories)

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 2 Tbsp. natural peanut butter to lunch and 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Day 12

Daily Totals: 1,505 calories, 64g fat, 74g protein, 174g carbohydrate, 37g fiber, 1,514mg sodium

Breakfast (385 calories)

Lunch (361 calories)

Dinner (439 calories)

• Serve with 1-oz. slice whole-wheat baguette

Snacks

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 medium orange as an evening snack.

Day 13

Daily Totals: 1,498 calories, 70g fat, 103g protein, 125g carbohydrate, 29g fiber, 1,730mg sodium

Breakfast (368 calories)

Lunch (357 calories)

Dinner (391 calories)

Snacks

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and ¼ cup unsalted dry-roasted shelled pistachios to lunch.

Day 14

Daily Totals: 1,493 calories, 77g fat, 99g protein, 115g carbohydrate, 33g fiber, 1,660mg sodium

Breakfast (368 calories)

Lunch (357 calories)

Dinner (391 calories)

Snacks

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and ½ cup raspberries (142 calories)
• ¼ cup unsalted dry-roasted almonds and 1 plum (237 calories)

Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and add 1 serving Citrus-Arugula Salad to dinner.

Week 3

Day 15

Daily Totals: 1,496 calories, 64g fat, 72g protein, 177g carbohydrate, 34g fiber, 1,336mg sodium

Breakfast (330 calories)

Lunch (340 calories)

• Serve with 1 medium peach

Dinner (588 calories)

Snacks

• 1 medium orange (62 calories)
• ¼ cup unsalted dry-roasted shelled pistachios (176 calories)

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack.

Day 16

Daily Totals: 1,477 calories, 69g fat, 91g protein, 168g carbohydrate, 40g fiber, 1,727mg sodium

Breakfast (358 calories)

Lunch (326 calories)

• Serve with ½ cup blueberries

Dinner (497 calories)

Snacks

Make it 2,000 calories: Add 1 clementine to breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.

Day 17

Daily Totals: 1,508 calories, 60g fat, 72g protein, 177g carbohydrate, 38g fiber, 1,365mg sodium

Breakfast (358 calories)

Lunch (393 calories)

Dinner (564 calories)

Snacks

• 1 large pear (131 calories)
• 1 medium orange (62 calories)

Make it 2,000 calories: Add 1 medium orange to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.

Day 18

Daily Totals: 1,489 calories, 69g fat, 84g protein, 146g carbohydrate, 31g fiber, 1,395mg sodium

Breakfast (358 calories)

Lunch (393 calories)

Dinner (428 calories)

Snacks

Make it 2,000 calories: Add 1 medium orange to breakfast, 2 Tbsp. natural peanut butter to P.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack.

Day 19

Daily Totals: 1,513 calories, 75g fat, 85g protein, 137g carbohydrate, 33g fiber, 1,504mg sodium

Breakfast (358 calories)

Lunch (393 calories)

Dinner (415 calories)

• ¼ cup unsalted dry-roasted almonds (206 calories)
• 1 cup low-fat plain kefir and 1 plum (140 calories)

Make it 2,000 calories: Add 1 medium orange to breakfast, 1 peach with 2 Tbsp. chopped walnuts to the yogurt at lunch and 1 serving Raspberry-Kefir Power Smoothie as an evening snack.

Day 20

Daily Totals: 1,523 calories, 57g fat, 89g protein, 178g carbohydrate, 29g fiber, 1,391mg sodium

Breakfast (330 calories)

Lunch (376 calories)

Dinner (356 calories)

Snacks

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 21

Daily Totals: 1,520 calories, 58g fat, 104g protein, 160g carbohydrate, 29g fiber, 916mg sodium

Breakfast (330 calories)

Lunch (376 calories)

Dinner (392 calories)

Snacks

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add 1 medium apple to P.M. snack and add 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Week 4

Day 22

Daily Totals: 1,518 calories, 84g fat, 76g protein, 130g carbohydrate, 31g fiber, 1,397mg sodium

Breakfast (286 calories)

• Serve with 1 medium orange

Lunch (463 calories)

Dinner (402 calories)

Snacks

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt and ½ cup blackberries (236 calories)
• 1 large pear (131 calories)

Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, 1 cup low-fat plain kefir to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Day 23

Daily Totals: 1,497 calories, 60g fat, 100g protein, 149g carbohydrate, 30g fiber, 1,301mg sodium

Breakfast (286 calories)

Lunch (374 calories)

Dinner (452 calories)

Snacks

• 1 large pear and 1 cup low-fat plain kefir (241 calories)
• 1 cup blackberries and ½ cup unsalted low-fat cottage cheese (143 calories)

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch, 1 serving Citrus-Arugula Salad to dinner and 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Day 24

Daily Totals: 1,507 calories, 82g fat, 85g protein, 124g carbohydrate, 32g fiber, 1,176mg sodium

Breakfast (359 calories)

• 1 cup low-fat plain stained (Greek-style) yogurt
• ½ cup cherries (fresh or thawed from frozen)
• 2 Tbsp. chopped pecans or nut of your choice
• 1 Tbsp. chia seeds

Lunch (374 calories)

Dinner (473 calories)

Snacks

• 1 medium apple (95 calories)
• ¼ cup unsalted dry-roasted almonds (206 calories)

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, 1 medium orange to lunch, 1 medium banana to P.M. snack and 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Day 25

Daily Totals: 1,505 calories, 76g fat, 89g protein, 127g carbohydrate, 30g fiber, 1,786mg sodium

Breakfast (359 calories)

• 1 cup low-fat plain stained (Greek-style) yogurt
• ½ cup cherries (fresh or thawed from frozen)
• 2 Tbsp. chopped pecans or nut of your choice
• 1 Tbsp. chia seeds

Lunch (374 calories)

Dinner (440 calories)

Snacks

• 1 large pear (131 calories)
• 1 medium apple and 1 Tbsp. natural peanut butter (200 calories)

Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 serving Lemon-Blueberry Nice Cream as an evening snack.

Day 26

Daily Totals: 1,520 calories, 79g fat, 95g protein, 113g carbohydrate, 31g fiber, 1,649mg sodium

Breakfast (286 calories)

Lunch (374 calories)

Dinner (411 calories)

Snacks

• 1 medium apple and 2 Tbsp. natural peanut butter (305 calories)
• 1 cup blackberries and ½ cup unsalted low-fat cottage cheese (143 calories)

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack. 

Day 27

Daily Totals: 1,513 calories, 80g fat, 70g protein, 142g carbohydrate, 32g fiber, 1,371mg sodium

Breakfast (286 calories)

Lunch (463 calories)

Dinner (404 calories)

Snacks

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt, ½ cup blackberries and 2 Tbsp. chopped walnuts (236 calories)
• ½ cup unsalted low-fat cottage cheese and ½ cup blueberries (124 calories)

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds and 1 clementine to lunch and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack. 

Day 28

Daily Totals: 1,511 calories, 81g fat, 81g protein, 129g carbohydrate, 28g fiber, 1,136mg sodium

Breakfast (359 calories)

• 1 cup low-fat plain stained (Greek-style) yogurt
• ½ cup cherries (fresh or thawed from frozen)
• 2 Tbsp. chopped pecans or nut of your choice
• 1 Tbsp. chia seeds

Lunch (463 calories)

Dinner (446 calories)

Snacks

• 1 medium peach and ¾ cup low-fat plain kefir (141 calories)
• 1 medium apple (95 calories)

Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to lunch and add 2 Tbsp. natural peanut butter to P.M. snack. 

Week 5

Day 29

Daily Totals: 1,497 calories, 81g fat, 81g protein, 123g carbohydrate, 29g fiber, 1,035mg sodium

Breakfast (359 calories)

• 1 cup low-fat plain stained (Greek-style) yogurt
• ½ cup cherries (fresh or thawed from frozen)
• 2 Tbsp. chopped pecans or nut of your choice
• 1 Tbsp. chia seeds

Lunch (357 calories)

Dinner (390 calories)

Snacks

Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add 1 medium apple to lunch and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.

Day 30

Daily Totals: 1,476 calories, 69g fat, 63g protein, 160g carbohydrate, 33g fiber, 1,523mg sodium

Breakfast (383 calories)

Lunch (357 calories)

Dinner (390 calories)

Snacks

Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.

What Is the Anti-Inflammatory Diet?

The anti-inflammatory diet is very similar to the popular Mediterranean diet. The anti-inflammatory diet emphasizes eating foods that may reduce inflammation, such as highly pigmented fruits and vegetables like cherries, kale, berries and beets. It also includes plenty of fish, nuts, seeds and other healthy fats. While eating this way 100% of the time is not required to reap anti-inflammatory benefits, the diet does limit added sugars, refined grains and ultra-processed foods.