Anti-Inflammatory Mediterranean Diet Plan

The Mediterranean diet, which has been recognized as one of the healthiest diets in the world, is packed with some of the best anti-inflammatory foods. In fact, research, like the 2022 review in Current Opinion in Clinical Nutrition and Metabolic Care has identified the Mediterranean diet as the closest thing to an "anti-inflammatory diet." This is because of its emphasis on including plenty of fruits and veggies, whole grains, lean protein sources, herbs, spices and healthy fat sources—like chia seeds, walnuts, avocado and olive oil—every day. These healthy whole foods deliver vitamins, minerals and antioxidants that help strengthen your immune system and ward off inflammation.

Inflammation is a natural part of everyday life—it's what protects against foreign invaders and helps us heal from injury. But when acute inflammation goes into overdrive and turns into chronic inflammation, it can instigate trouble in our bodies. Chronic inflammation is associated with cancer, heart disease, arthritis and diabetes.

The good news is that following the Mediterranean diet can help combat inflammation and ward off the chronic diseases associated with it—not to mention it's also effective for weight loss, thanks to all the plant-based fiber.

In this Mediterranean diet plan, you'll find easy-to-follow Mediterranean diet recipes and simple meal-prep tips to make following this diet as easy as can be.

We set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week but added in modifications to bump it up to 1,500- and 2,000-calorie days, depending on your needs. And remember, it's not just about calories. If you feel tired, hungry, unsatisfied and low on energy, these are good signs that you may need to eat more food.

See More: 30-Day Mediterranean Diet Challenge

Anti-Inflammatory Mediterranean Diet Foods List

These are the anti-inflammatory foods to eat more of, which we were sure to include in this Mediterranean diet menu:

• Cherries
• Spinach
• Avocado
• Ginger
• Chia seeds
• Blackberries
• Lemon
• Garlic
• Oregano
• Parsley
• Mint
• Chives
• Basil
• Cherry tomatoes
• Olive oil
• Salmon
• Kale
• Broccoli
• Red cabbage
• Red onion
• Paprika
• Cumin
• Chickpeas
• Cauliflower

How to Meal-Prep Your Week of Meals

1. Meal-prep the Anti-Inflammatory Cherry-Spinach Smoothie by making 4 single-serving freezer packs to have on Days 1, 3, 5 and 6. Measure out and add all the ingredients, except for the liquid, to individual airtight freezer bags (we love these Stasher reusable silicone bags), so all that's left to do in the morning is to simply dump the frozen ingredients into a blender, add the liquid and blend.
2. Make the Savory Date & Pistachio Bites to have for snacks throughout the week. Refrigerate for up to 3 days or freeze for up to 3 months.
3. Prepare the Spinach & Feta Turkey Meatballs with Herbed Quinoa to have for lunch on Days 1 through 4.
4. Get the Slow-Cooker Chicken & Vegetable Noodle Soup going early on Day 1 so that it's ready in time for dinner.

Day 1

Breakfast (410 calories)

• 1 serving Anti-Inflammatory Cherry-Spinach Smoothie

A.M. Snack (68 calories)

• 1 serving Savory Date & Pistachio Bites

Lunch (374 calories)

• 1 serving Green Salad with Pita Bread and Hummus

P.M. Snack (70 calories)

• 2 clementines

Dinner (256 calories)

• 1 serving Slow-Cooker Chicken & Vegetable Noodle Soup

Make it a 1,500-calorie day: Increase A.M. snack to 2 servings Savory Date & Pistachio Bites, and increase dinner to 2 servings Slow-Cooker Chicken & Vegetable Noodle Soup.

Make it a 2,000-calorie day: Increase A.M. snack to 2 servings Savory Date & Pistachio Bites and add 1 cup blueberries to A.M. snack, add 1 medium apple to lunch, add 1 cup nonfat plain Greek yogurt to P.M. snack, increase dinner to 2 servings Slow-Cooker Chicken & Vegetable Noodle Soup, and add 1 medium whole-wheat dinner roll to dinner.

Day 2

Breakfast (242 calories)

• 1 serving Goat Cheese, Blackberry, and Almond Topped Toast

A.M. Snack (35 calories)

• 1 clementine

Lunch (392 calories)

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

P.M. Snack (135 calories)

• 2 servings Savory Date & Pistachio Bites

Dinner (409 calories)

• 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Make it a 1,500-calorie day: Increase breakfast to 2 servings Goat Cheese, Blackberry, and Almond Topped Toast and add 4 walnuts to A.M. snack.

Make it a 2,000-calorie day: Increase breakfast to 2 servings Goat Cheese, Blackberry, and Almond Topped Toast, add 12 walnuts to A.M. snack, add 1 medium apple to lunch, add 1 cup nonfat plain Greek yogurt to P.M. snack, and add 1 medium whole-wheat dinner roll to dinner.

Day 3

Breakfast (410 calories)

• 1 serving Anti-Inflammatory Cherry-Spinach Smoothie

A.M. Snack (68 calories)

• 1 serving Savory Date & Pistachio Bites

Lunch (392 calories)

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

P.M. Snack (95 calories)

• 1 medium apple

Dinner (255 calories)

• 1 serving Seared Scallops with White Bean Ragu & Charred Lemon

Make it a 1,500-calorie day: Add 1 clementine to A.M. snack and increase dinner to 2 servings Seared Scallops with White Bean Ragu & Charred Lemon.

Make it a 2,000-calorie day: Increase A.M. snack to 2 servings Savory Date & Pistachio Bites and add 2 clementines to A.M. snack, add 1 medium pear to lunch, add 1 cup nonfat plain Greek yogurt to P.M. snack, increase dinner to 2 servings Seared Scallops with White Bean Ragu & Charred Lemon, and add 1 medium whole-wheat dinner roll to dinner.

Day 4

Breakfast (242 calories)

• 1 serving Goat Cheese, Blackberry, and Almond Topped Toast

A.M. Snack (101 calories)

• 1 medium pear

Lunch (392 calories)

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

P.M. Snack (35 calories)

• 1 clementine

Dinner (442 calories)

• 1 serving Walnut-Rosemary Crusted Salmon
• 1 serving Roasted Squash & Apples with Dried Cherries & Pepitas

Make it a 1,500-calorie day: Add 1 cup plain nonfat Greek yogurt to A.M. snack, increase P.M. snack to 2 clementines, and add 8 walnuts to P.M. snack.

Make it a 2,000-calorie day: Increase breakfast to 2 servings Goat Cheese, Blackberry, and Almond Topped Toast, add 1 cup nonfat plain Greek yogurt to A.M. snack, increase P.M. snack to 2 clementines and add 16 walnuts to P.M. Snack, and add 1 medium whole-wheat dinner roll to dinner.

Day 5

Breakfast (240 calories)

• 1/2 serving Anti-Inflammatory Cherry-Spinach Smoothie

• 1 clementine

A.M. Snack (30 calories)

• 1 plum

Lunch (392 calories)

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

P.M. Snack (84 calories)

• 1 cup blueberries

Dinner (479 calories)

• 1 serving Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

Make it a 1,500-calorie day: Increase breakfast to 1 serving Anti-Inflammatory Cherry-Spinach Smoothie and add 8 walnuts to A.M. snack.

Make it a 2,000-calorie day: Increase breakfast to 1 serving Anti-Inflammatory Cherry-Spinach Smoothie, add 16 walnuts to A.M. snack, add 1 cup nonfat plain Greek yogurt to P.M. snack, and add 2 servings Savory Date & Pistachio Bites and 1 medium apple as an evening snack.

Meal-Prep Tips: Save 1 serving of the Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce for lunch on Day 6.

Make 1 full serving of the Anti-Inflammatory Cherry-Spinach Smoothie on the morning of Day 5, then refrigerate 1/2 serving for breakfast on Day 6. Shake the smoothie if separation occurs.

Day 6

Breakfast (240 calories)

• 1/2 serving Anti-Inflammatory Cherry-Spinach Smoothie

• 1 clementine

A.M. Snack (68 calories)

• 1 serving Savory Date & Pistachio Bites

Lunch (479 calories)

• 1 serving Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

Dinner (403 calories)

• 1 serving Creamy Lemon Pasta with Shrimp

Make it a 1,500-calorie day: Increase breakfast to 1 serving Anti-Inflammatory Cherry-Spinach Smoothie and add 1 medium apple as a P.M. snack.

Make it a 2,000-calorie day: Increase breakfast to 1 serving Anti-Inflammatory Cherry-Spinach Smoothie, increase A.M. snack to 2 servings Savory Date & Pistachio Bites, add 1 medium pear to A.M. snack, add 1 medium apple, 4 walnuts and 1 cup nonfat plain Greek yogurt as a P.M. snack, and add 1/4 cup hummus and 1 cup sliced cucumber as an evening snack.

Day 7

Breakfast (242 calories)

• 1 serving Goat Cheese, Blackberry, and Almond Topped Toast

A.M. Snack (68 calories)

• 1 serving Savory Date & Pistachio Bites

Lunch (374 calories)

• 1 serving Green Salad with Pita Bread & Hummus

P.M. Snack (95 calories)

• 1 medium apple

Dinner (411 calories)

• 1 serving Cauliflower Rice Bowls with Grilled Chicken

Make it a 1,500-calorie day: Increase breakfast to 2 servings Goat Cheese, Blackberry, and Almond Topped Toast and add 2 clementines to A.M. snack.

Make it a 2,000-calorie day: Increase breakfast to 2 servings Goat Cheese, Blackberry, and Almond Topped Toast, add 2 clementines to A.M. snack, add 1 medium pear to lunch, add 1 cup nonfat plain Greek yogurt and 8 walnuts to P.M. snack, and add 1 medium whole-wheat dinner roll to dinner.