7 Day Anti-Inflammatory Meal Plan for Weight Loss, Created by a Dietitian

Support your nutrition goals with this 7-day anti-inflammatory meal plan tailored to help with weight loss.

Looking for a meal plan to help support your nutrition goals? This anti-inflammatory meal plan for the week is designed to help promote weight loss. Balanced with fiber and protein, these meals can help keep you feeling full throughout the day. In this plan, there are recipes packed with inflammation-fighting foods like antioxidant-rich berries and dark leafy veggies, whole grains, legumes and fish and nuts high in omega-3 fatty acids. 

Why This Plan Is Great for You 

Why is reducing inflammation important? While acute inflammation is important for healing when you have a cut or an injury, chronic inflammation can negatively affect your body by weakening your immune system, increasing joint pain and causing digestive issues. Chronic inflammation typically is caused by environmental and/or lifestyle factors like lack of sleep, unbalanced diet, being sedentary or chronic stress.

An anti-inflammatory diet focuses on eating less ultra-processed foods that are high in added fat and added sugar, and instead eating mostly whole foods that are high in antioxidants. This includes foods like whole grains, nuts, beans, brightly colored fruits and vegetables, whole grains, omega-3-rich fish, seeds and unsweetened dairy.

You don’t need to follow this meal plan exactly to lose weight! The best part of the anti-inflammatory diet is that it’s highly flexible, and you can adjust and substitute foods that you enjoy eating. This meal plan is set to 1,500 calories a day, but calories for weight loss can be different from person to person. Feel free to adjust as needed to best meet your needs. This plan has modifications for 1,800 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.