30-Day No-Sugar High-Protein Anti-Inflammatory Meal Plan, Created by a Dietitian

Reducing inflammation is a high priority on many people’s health to-do lists lately. And for good reason—research links chronic inflammation to a growing number of health issues. Unlike acute inflammation, which is a temporary response to an injury, chronic inflammation is a low-level inflammatory response that can be a catalyst for several health conditions, including diabetes, heart disease, some types of cancers and even dementia. While there are a lot of trendy "superfoods" that claim to be a cure-all, the best strategy for reducing chronic inflammation for most people starts with a nutritious diet. To get started, aim to cook and eat more meals at home, increase physical activity and follow an anti-inflammatory diet. Similar to the Mediterranean diet, the anti-inflammatory diet focuses on nutrient-rich foods that may reduce inflammation, such as fatty fish, nuts, seeds and plenty of colorful produce. 

Learn More: The Anti-Inflammatory Diet: Is It Right for You?

In this 30-day meal plan, we map out a month of high-protein anti-inflammatory recipes. Each day provides at least 79 grams of protein, spread throughout the day, to promote stable energy levels and stave off that afternoon energy dip. You’ll also find at least 28 grams of satiating fiber per day—fiber is an important nutrient that has a slew of health benefits, including reducing inflammation. While we include plenty of natural sugar from fruit, vegetables and unsweetened dairy, you won’t find any added sugar in this plan. Added sugars are added during food processing and are found in foods such as granola bars, flavored oatmeal, some sliced breads, sweetened drinks, granola and, of course, desserts, too. Though added sugar can certainly be included in a healthy diet, many of us are consuming more than we realize. It can be helpful to survey the foods we eat regularly and see where extra added sugar is making its way into our daily routine. 

Related: The Surprising Link Between Chronic Inflammation & Obesity—Plus What You Can Do About It

Because many people follow meal plans with the goal of weight loss, we set this plan at 1,500 calories per day, which is a level where many people will lose weight. For those with other calorie needs, we also included modifications for 1,200 and 2,000 calories per day. As with all meal plans, this is meant to serve as a framework for a healthy eating routine. Feel free to swap out meals or snacks if there's something else you prefer and modify as needed.

Do Added Sugars Increase Inflammation?

It’s impossible to pinpoint one single cause of chronic inflammation. Genetics, diet, smoking, a sedentary lifestyle, lack of sleep and exposure to environmental irritants can all play a role in increasing the inflammatory response. And a diet high in excessive added sugar may aggravate chronic inflammation, according to 2022 research published in Frontiers in Immunology, That said, occasional added sugar intake is to be expected (and enjoyed!). The challenge with added sugars is that they don’t provide much, if any, nutrition and tend to displace more nutrient-dense foods if eaten in large amounts. The American Heart Association recommends a daily max of 9 teaspoons (36 grams) of added sugar for men and 6 teaspoons (25 grams) for women. 

Learn More: Common Inflammatory Conditions and the Signs and Symptoms to Watch Out For

Anti-Inflammatory Foods to Focus On: 

• Fish, especially fatty fish such as salmon, tuna, sardines and anchovies
• Dark leafy greens
• Sweet potato
• Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
• Beets
• Herbs and spices
• Garlic
• Nuts, including natural nut butters
• Seeds (pumpkin, chia, flax and more)
• Beans
• Lentils
• Whole grains (bulgur, farro, whole-wheat, oats, quinoa and more)
• Avocado
• Olive oil and other unsaturated oils
• Unsweetened dairy (yogurt, kefir)
• Fruit (especially berries, cherries and plums and high-fiber fruit, like apples and pears)

Week 1

How to Meal-Prep Your Week of Meals:

1. Make Cumin Chicken & Chickpea Stew to have for lunch on Days 2 through 5.
2. Prepare Muffin-Tin Omelets with Feta & Peppers to have for breakfast on Days 2, 4, 6 and 7.

Day 1

Breakfast (318 calories)

• 1 serving Strawberry-Banana Green Smoothie

A.M. Snack (291 calories)

• 1 medium apple
• 2 Tbsp. almond butter

Lunch (333 calories)

• 1 serving Arugula & Cucumber Salad with Tuna
• 1 medium pear

P.M. Snack (162 calories)

• 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt
• 1 medium peach, sliced

Dinner (394 calories)

• 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach
• 1-oz. slice whole-wheat bread

Daily Totals: 1,498 calories, 61g fat, 87g protein, 166g carbohydrate, 28g fiber, 1,528mg sodium

Make it 1,200 calories: Change A.M. snack to 1 medium orange and omit whole-wheat bread at dinner.

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

Day 2

Breakfast (357 calories)

• 1 serving Muffin-Tin Omelets with Feta & Peppers 
• 1 large pear

A.M. Snack (235 calories)

• 1 serving Cottage Cheese Snack Jar
• ¼ cup raspberries

Lunch (329 calories)

• 1 serving Cumin Chicken & Chickpea Stew 
• 1 medium orange

P.M. Snack (95 calories)

• 1 medium apple

Dinner (509 calories)

• 1 serving Tilapia Fish Tacos

Daily Totals: 1,525 calories, 60g fat, 98g protein, 162g carbohydrate, 29g fiber, 1,975mg sodium

Make it 1,200 calories: Omit pear at breakfast and change dinner to Baked Fish Tacos with Avocado.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 1½ Tbsp. natural peanut butter to P.M. snack.

Day 3

Breakfast (318 calories)

• 1 serving Strawberry-Banana Green Smoothie

A.M. Snack (222 calories)

• ¼ cup unsalted dry-roasted almonds
• ¼ cup raspberries

Lunch (329 calories)

• 1 serving Cumin Chicken & Chickpea Stew 
• 1 medium orange

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (437 calories)

• 1 serving Super Green Pasta

Daily Totals: 1,525 calories, 64g fat, 94g protein, 155g carbohydrate, 29g fiber, 1,559mg sodium

Make it 1,200 calories: Omit almonds at A.M. snack and change P.M. snack to 1 large hard-boiled egg.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1 serving Traditional Greek Salad to dinner.

Day 4

Breakfast (331 calories)

• 1 serving Muffin-Tin Omelets with Feta & Peppers 
• 1 medium banana

A.M. Snack (291 calories)

• 1 medium apple
• 2 Tbsp. almond butter

Lunch (329 calories)

• 1 serving Cumin Chicken & Chickpea Stew 
• 1 medium orange

P.M. Snack (165 calories)

• 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt
• 1 cup blackberries

Dinner (375 calories)

• 1 serving Anti-Inflammatory Chicken & Beet Salad

Daily Totals: 1,491 calories, 72g fat, 90g protein, 136g carbohydrate, 28g fiber, 1,925mg sodium

Make it 1,200 calories: Omit banana at breakfast and omit almond butter at A.M. snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup chopped walnuts to P.M. snack.

Day 5

Breakfast (318 calories)

• 1 serving Strawberry-Banana Green Smoothie

A.M. Snack (291 calories)

• 1 medium apple
• 2 Tbsp. almond butter

Lunch (329 calories)

• 1 serving Cumin Chicken & Chickpea Stew 
• 1 medium orange

P.M. Snack (165 calories)

• 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt
• 1 cup blackberries

Dinner (391 calories)

• 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole

Meal-Prep Tip: Reserve two servings Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for lunch on Days 6 and 7.

Daily Totals: 1,493 calories, 53g fat, 98g protein, 172g carbohydrate, 30g fiber, 1,584mg sodium

Make it 1,200 calories: Omit almond butter at A.M. snack and omit yogurt at P.M. snack.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1 serving Guacamole Chopped Salad to dinner. 

Day 6

Breakfast (331 calories)

• 1 serving Muffin-Tin Omelets with Feta & Peppers 
• 1 medium banana

A.M. Snack (271 calories)

• 1½ cups edamame, in pods

Lunch (391 calories)

• 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole

P.M. Snack (32 calories)

• ½ cup raspberries

Dinner (476 calories)

• 1 serving Sheet-Pan Baked Feta with Bell Peppers & Chickpeas
• 1 serving Massaged Kale Salad

Daily Totals: 1,501 calories, 71g fat, 80g protein, 144g carbohydrate, 28g fiber, 2,207mg sodium

Make it 1,200 calories: Reduce to ½ cup edamame at A.M. snack and substitute 1 serving Tomato-Cucumber Salad with Dill for the Massaged Kale Salad at dinner.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 7

Breakfast (357 calories)

• 1 serving Muffin-Tin Omelets with Feta & Peppers 
• 1 large pear

A.M. Snack (62 calories)

• 1 medium orange

Lunch (391 calories)

• 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole

P.M. Snack (165 calories)

• 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt
• 1 cup blackberries

Dinner (527 calories)

• 1 serving 5-Ingredient Roasted Lemon Chicken & Vegetables
• 1 serving Massaged Kale Salad

Daily Totals: 1,502 calories, 67g fat, 88g protein, 147g carbohydrate, 28g fiber, 2,046mg sodium

Make it 1,200 calories: Omit pear at breakfast and omit Massaged Kale Salad at dinner.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.

Week 2

How to Meal-Prep Your Week of Meals:

1. Make Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 9 through 12. 

Day 8

Breakfast (310 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 2 Tbsp. chia seeds
• ½ cup blueberries (or fruit of choice)

A.M. Snack (95 calories)

• 1 medium apple

Lunch (361 calories)

• 1 serving Egg Salad Avocado Toast
• 1 large pear

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (498 calories)

• 1 serving Ground Turkey Zucchini Boats
• 1 serving Traditional Greek Salad

Daily Totals: 1,483 calories, 66g fat, 88g protein, 149g carbohydrate, 28g fiber, 1,862mg sodium

Make it 1,200 calories: Omit pear at lunch and change P.M. snack to 1 large hard-boiled egg.

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

Day 9

Breakfast (330 calories)

• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (211 calories)

• 1 cup edamame, in pods
• 1 plum

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad 

P.M. Snack (162 calories)

• 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt
• 1 medium peach

Dinner (432 calories)

• 1 serving Cajun-Spiced Tofu Tostadas with Beet Crema

Daily Totals: 1,509 calories, 70g fat, 81g protein, 155g carbohydrate, 33g fiber, 1,181mg sodium

Make it 1,200 calories: Omit edamame at A.M. snack and omit yogurt at P.M. snack.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1 serving Guacamole Chopped Salad to dinner. 

Day 10

Breakfast (310 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 2 Tbsp. chia seeds
• ½ cup blueberries (or fruit of choice)

A.M. Snack (131 calories)

• 1 large pear

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad 

P.M. Snack (177 calories)

• 1 medium apple
• ¾ cup low-fat plain kefir

Dinner (522 calories)

• 1 serving Garlic Butter-Roasted Salmon with Potatoes & Asparagus

Daily Totals: 1,514 calories, 69g fat, 95g protein, 138g carbohydrate, 28g fiber, 1,089mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum, omit apple at P.M. snack, and change dinner to 1 serving Sheet-Pan Roasted Salmon & Vegetables.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 medium banana to lunch, and add 1 serving Massaged Kale Salad to dinner.

Day 11

Breakfast (330 calories)

• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (95 calories)

• 1 medium apple

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad 

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (516 calories)

• 1 serving One-Pot Chicken with Farro

Daily Totals: 1,521 calories, 69g fat, 87g protein, 148g carbohydrate, 32g fiber, 1,396mg sodium

Make it 1,200 calories: Change breakfast to 1 serving Raspberry-Kefir Power Smoothie, change A.M. snack to 1 clementine, and change P.M. snack to 1 plum.

Make it 2,000 calories: Add 2 Tbsp. almond butter to A.M. snack, add 1 clementine to P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.

Day 12

Breakfast (300 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 2 Tbsp. chia seeds
• ½ cup raspberries (or fruit of choice)

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad 

P.M. Snack (95 calories)

• 1 medium apple

Dinner (461 calories)

• 1 serving Creamy Green Pea Pesto Pasta

Evening Snack (62 calories)

• 1 cup blackberries 

Meal-Prep Tip: Reserve two servings Creamy Green Pea Pesto Pasta to have for lunch on Days 13 and 14.

Daily Totals: 1,511 calories, 63g fat, 90g protein, 154g carbohydrate, 29g fiber, 1,452mg sodium

Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries, change P.M. snack to 1 medium orange, and omit evening snack.

Make it 2,000 calories: Add 3 Tbsp. sliced almonds to breakfast and add 1 serving Cucumber & Avocado Salad to dinner.

Day 13

Breakfast (330 calories)

• 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie

A.M. Snack (99 calories)

• ½ cup low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries

Lunch (461 calories)

• 1 serving Creamy Green Pea Pesto Pasta

P.M. Snack (179 calories)

• 1 cup edamame, in pods

Dinner (447 calories)

• 1 serving Zucchini Noodles with Avocado Pesto & Shrimp

Daily Totals: 1,516 calories, 78g fat, 81g protein, 142g carbohydrate, 28g fiber, 1,374mg sodium

Make it 1,200 calories: Change breakfast to 1 serving Raspberry-Kefir Power Smoothie, omit yogurt at A.M. snack, and change P.M. snack to 1 plum.

Make it 2,000 calories: Add 2 large hard-boiled eggs to breakfast, add 3 Tbsp. sliced almonds to A.M. snack, add 1 medium orange to P.M. snack, and add 1 serving Massaged Kale Salad to dinner.

Day 14

Breakfast (310 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 2 Tbsp. chia seeds
• ½ cup blueberries (or fruit of choice)

A.M. Snack (131 calories)

• 1 large pear

Lunch (461 calories)

• 1 serving Creamy Green Pea Pesto Pasta

P.M. Snack (135 calories)

• 3/4 cup edamame, in pods

Dinner (462 calories)

• 1 serving Lemon-Garlic Chicken Casserole

Daily Totals: 1,499 calories, 54g fat, 89g protein, 175g carbohydrate, 28g fiber, 1,396mg sodium

Make it 1,200 calories: Omit chia seeds at breakfast, change A.M. snack to 1 clementine, and change P.M. snack to 1 plum.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 1½ cups edamame in pods at P.M. snack, and add 1 serving Massaged Kale Salad to dinner.

Week 3

How to Meal-Prep Your Week of Meals:

1. Make One-Pot Lentil & Vegetable Soup with Parmesan to have for lunch on Days 16 through 19.

Day 15

Breakfast (295 calories)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (357 calories)

• 1 serving Chickpea Tuna Salad

P.M. Snack (241 calories)

• 1 cup low-fat plain kefir
• 1 large pear

Dinner (508 calories)

• 1 serving Salmon & Avocado Salad

Daily Totals: 1,495 calories, 74g fat, 86g protein, 130g carbohydrate, 29g fiber, 1,499mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine and change P.M. snack to ¼ cup blueberries.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 2 Tbsp. almond butter to A.M. snack.

Day 16

Breakfast (410 calories)

• 1 serving Anti-Inflammatory Cherry-Spinach Smoothie

A.M. Snack (119 calories)

• 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries

Lunch (367 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan
• 1 medium orange

P.M. Snack (176 calories)

• ¼ cup shelled unsalted dry-roasted pistachios

Dinner (427 calories)

• 1 serving Chicken & Quinoa Casserole

Meal-Prep Tip: Reserve leftover Chicken & Quinoa Casserole to have for dinner tomorrow night.

Daily Totals: 1,499 calories, 68g fat, 83g protein, 153g carbohydrate, 32g fiber, 1,371mg sodium

Make it 1,200 calories: Change breakfast to 1 serving Raspberry-Kefir Power Smoothie and change P.M. snack to ½ cup blueberries.

Make it 2,000 calories: Add ¼ cup sliced almonds to A.M. snack, add 1 medium banana to P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.

Day 17

Breakfast (410 calories)

• 1 serving  Anti-Inflammatory Cherry-Spinach Smoothie

A.M. Snack (155 calories)

• 2 large hard-boiled eggs
• Pinch of salt & pepper

Lunch (367 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan
• 1 medium orange

P.M. Snack (145 calories)

• 1 cup low-fat plain kefir
• 1 clementine

Dinner (427 calories)

• 1 serving Chicken & Quinoa Casserole

Daily Totals: 1,504 calories, 64g fat, 86g protein, 157g carbohydrate, 28g fiber, 1,698mg sodium

Make it 1,200 calories: Change breakfast to 1 serving Raspberry-Kefir Power Smoothie and change A.M. snack to ½ cup blackberries.

Make it 2,000 calories: Add 1 medium apple to A.M. snack, add 1 serving Massaged Kale Salad to dinner, and add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 18

Breakfast (410 calories)

• 1 serving  Anti-Inflammatory Cherry-Spinach Smoothie

A.M. Snack (35 calories)

• 1 clementine

Lunch (367 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan
• 1 medium orange

P.M. Snack (291 calories)

• 1 medium apple
• 2 Tbsp. almond butter

Dinner (421 calories)

• 1 serving Pistachio-Crusted Halibut
• 1 serving Cauliflower Gratin

Daily Totals: 1,524 calories, 63g fat, 82g protein, 175g carbohydrate, 35g fiber, 1,408mg sodium

Make it 1,200 calories: Change breakfast to 1 serving Berry-Kefir Smoothie and omit almond butter at P.M. snack.

Make it 2,000 calories: Add 1 large hard-boiled egg to breakfast, change A.M. snack to 1 medium orange and ¼ cup shelled unsalted dry-roasted pistachios, and add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 19

Breakfast (295 calories)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (367 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan
• 1 medium orange

P.M. Snack (218 calories)

• ¼ cup shelled unsalted dry-roasted pistachios
• ½ cup blueberries

Dinner (415 calories)

• 1 serving Grilled Chicken Salad

Daily Totals: 1,515 calories, 69g fat, 94g protein, 140g carbohydrate, 29g fiber, 1,790mg sodium

Make it 1,200 calories: Change A.M. snack to 1 medium peach and omit pistachios at P.M. snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 1 serving Everything Bagel Avocado Toast to lunch.

Day 20

Breakfast (295 calories)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (218 calories)

• ¼ cup shelled unsalted dry-roasted pistachios
• ½ cup blueberries

Lunch (403 calories)

• 1 serving Cucumber Salad Sandwich
• 1 cup low-fat plain kefir

P.M. Snack (165 calories)

• ¾ cup edamame, in pods
• ½ cup blackberries

Dinner (436 calories)

• 1 serving One-Pot Garlicky Shrimp & Broccoli
• 1 cup cooked quinoa

Daily Totals: 1,517 calories, 60g fat, 98g protein, 160g carbohydrate, 28g fiber, 1,525mg sodium

Make it 1,200 calories: Omit pistachios at A.M. snack and omit edamame at P.M. snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, add 1 medium apple to lunch, and increase to 1¼ cups edamame in pods at P.M. snack.

Day 21

Breakfast (310 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 2 Tbsp. chia seeds
• ½ cup blueberries (or fruit of choice)

A.M. Snack (131 calories)

• 1 large pear

Lunch (403 calories)

• 1 serving Cucumber Salad Sandwich
• 1 cup low-fat plain kefir

P.M. Snack (238 calories)

• ¼ cup unsalted dry-roasted almonds
• ½ cup raspberries

Dinner (424 calories)

• 1 serving Sheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoes
• 1 serving Cabbage Salad with Lemon-Garlic Vinaigrette

Daily Totals: 1,506 calories, 65g fat, 94g protein, 154g carbohydrate, 30g fiber, 1,552mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum and omit almonds at P.M. snack.

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

Week 4

How to Meal-Prep Your Week of Meals:

1. Make Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach to have for breakfast throughout the rest of the month. 
2. Prepare Lemon Chicken Orzo Soup with Kale to have for lunch on Days 23 through 26. 

Day 22

Breakfast (318 calories)

• 1 serving Strawberry-Banana Green Smoothie

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (360 calories)

• 1 serving White Bean & Veggie Salad 

P.M. Snack (139 calories)

• 1 large hard-boiled egg
• 1 cup blackberries

Dinner (475 calories)

• 1 serving Fish Taco Bowls with Green Cabbage Slaw

Daily Totals: 1,511 calories, 68g fat, 79g protein, 157g carbohydrate, 29g fiber, 1,473mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine and change P.M. snack to ½ cup blackberries.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1 serving Cucumber & Avocado Salad to dinner.

Day 23

Breakfast (331 calories)

• 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
• 1 clementine

A.M. Snack (144 calories)

• 1 cup blackberries
• ¾ cup low-fat plain kefir

Lunch (336 calories)

• 1 serving Lemon Chicken Orzo Soup with Kale
• 1 medium apple

P.M. Snack (179 calories)

• 1 cup edamame, in pods

Dinner (521 calories)

• 1 serving Pasta alla Norma
• 1 serving Massaged Kale Salad

Meal-Prep Tip: Reserve leftover Pasta alla Norma to have for dinner tomorrow night. 

Daily Totals: 1,512 calories, 58g fat, 83g protein, 177g carbohydrate, 29g fiber, 1,851mg sodium

Make it 1,200 calories: Omit kefir at A.M. snack, omit apple at lunch, and change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 2 Tbsp. almond butter to the apple at lunch.

Day 24

Breakfast (318 calories)

• 1 serving Strawberry-Banana Green Smoothie

A.M. Snack (146 calories)

• 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt
• ⅔ cup raspberries

Lunch (336 calories)

• 1 serving Lemon Chicken Orzo Soup with Kale
• 1 medium apple

P.M. Snack (183 calories)

• 1 large hard-boiled egg
• 1 medium banana

Dinner (521 calories)

• 1 serving Pasta alla Norma
• 1 serving Massaged Kale Salad

Daily Totals: 1,503 calories, 48g fat, 79g protein, 201g carbohydrate, 29g fiber, 1,532mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack and omit Massaged Kale Salad at dinner.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 2 Tbsp. almond butter to the apple at lunch.

Day 25

Breakfast (331 calories)

• 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
• 1 clementine

A.M. Snack (62 calories)

• 1 cup blackberries

Lunch (336 calories)

• 1 serving Lemon Chicken Orzo Soup with Kale
• 1 medium apple

P.M. Snack (299 calories)

• 1½ cups edamame, in pods
• 1 plum

Dinner (473 calories)

• 1 serving Chicken, Feta & Cucumber Couscous Bowls

Daily Totals: 1,502 calories, 49g fat, 104g protein, 176g carbohydrate, 29g fiber, 1,725mg sodium

Make it 1,200 calories: Omit clementine at breakfast and omit edamame at P.M. snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 2 Tbsp. almond butter to the apple at lunch.

Day 26

Breakfast (318 calories)

• 1 serving Strawberry-Banana Green Smoothie

A.M. Snack (179 calories)

• 1 medium pear
• 1 large hard-boiled egg

Lunch (336 calories)

• 1 serving Lemon Chicken Orzo Soup with Kale
• 1 medium apple

P.M. Snack (237 calories)

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

Dinner (437 calories)

• 1 serving Braised Lentils & Kale with Fried Eggs

Daily Totals: 1,507 calories, 49g fat, 84g protein, 191g carbohydrate, 29g fiber, 1,424mg sodium

Make it 1,200 calories: Omit pear at A.M. snack and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 2 Tbsp. almond butter to the apple at lunch.

Day 27

Breakfast (331 calories)

• 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
• 1 clementine

A.M. Snack (131 calories)

• 1 large pear

Lunch (337 calories)

• 1 serving Arugula & Cucumber Salad with Tuna
• 1 medium banana

P.M. Snack (120 calories)

• ⅔ cup raspberries
• 1 large hard-boiled egg

Dinner (502 calories)

• 1 serving Weeknight Lemon Chicken Skillet Dinner
• 1 serving Cucumber, Tomato & Feta Salad

Evening Snack (95 calories)

• 1 medium apple

Daily Totals: 1,516 calories, 57g fat, 102g protein, 157g carbohydrate, 28g fiber, 1,845mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum, omit hard-boiled egg at P.M. snack, and omit Cucumber, Tomato & Feta Salad at dinner.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.

Day 28

Breakfast (318 calories)

• 1 serving Strawberry-Banana Green Smoothie

A.M. Snack (291 calories)

• 1 medium apple
• 2 Tbsp. almond butter

Lunch (337 calories)

• 1 serving Arugula & Cucumber Salad with Tuna
• 1 medium banana

P.M. Snack (162 calories)

• 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt
• 1 medium peach

Dinner (393 calories)

• 1 serving Green Goddess Ricotta Pasta

Daily Totals: 1,501 calories, 57g fat, 87g protein, 177g carbohydrate, 29g fiber, 1,319mg sodium

Make it 1,200 calories: Omit almond butter at A.M. snack and omit yogurt at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack, add 1 serving Guacamole Chopped Salad to dinner, and add 1 medium orange as an evening snack.

Week 5

How to Meal-Prep Your Week of Meals:

Day 29

Breakfast (331 calories)

• 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
• 1 clementine

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (455 calories)

• 1 serving White Bean & Veggie Salad 
• 1 medium apple

P.M. Snack (131 calories)

• 1 large pear

Dinner (370 calories)

• 1 serving Old Bay Salmon with Lemony Mashed Peas

Daily Totals: 1,507 calories, 63g fat, 86g protein, 159g carbohydrate, 30g fiber, 1,698mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum and change P.M. snack to ¼ cup blueberries.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 30

Breakfast (331 calories)

• 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
• 1 clementine

A.M. Snack (135 calories)

• 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (455 calories)

• 1 serving White Bean & Veggie Salad 
• 1 medium apple

P.M. Snack (168 calories)

• 1 cup low-fat plain kefir
• 1 medium peach

Dinner (406 calories)

• 1 serving Perfect Pan-Seared Chicken Breasts
• 1 serving Parsley Tabbouleh

Daily Totals: 1,496 calories, 63g fat, 99g protein, 144g carbohydrate, 28g fiber, 1,690mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack, omit apple at lunch, and omit kefir at P.M. snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup shelled unsalted dry-roasted pistachios as an evening snack.