30-Day Anti-Inflammatory Low-Carb Meal Plan

Chronic inflammation can be a culprit behind many chronic diseases, including heart disease, cancer, diabetes and arthritis. Certain foods may increase inflammation levels in our bodies, including sugar, refined carbohydrates, highly processed foods, artificial sweeteners, processed meats, trans fats and alcohol. Eating too few omega-3s and too many omega-6s may also negatively influence inflammation levels.

Why This Meal Plan Is Great for You

In this 30-day meal plan, we incorporated the principles of an anti-inflammatory diet while including fewer carbohydrates to help you meet your health goals. Reducing the carbohydrate intake allows us to include a higher proportion of healthy fats from nuts, seeds, olive oil and avocados—staples of the anti-inflammatory diet—while still staying within the calorie goal.

We kept the carbohydrates between 30-35% of the days total calories (for reference, the average diet is typically 50% carbohydrates or more), so it’s not so low that you’ll miss out on important nutrients, like fiber. As a matter of fact, a study conducted in 2023 by JAMA Network Open discovered that the quality of the lower-carb options provided better weight outcomes. Therefore, you’ll still see healthy carbs in this plan, like whole grains, fruits (especially berries) and plenty of vegetables, plus nuts and seeds to help your nutrient goals.

Because carrying extra weight may increase inflammation, we capped the calories at 1,500 a day, which is a calorie level most people will lose weight following. It’s important to note that healthy weight loss is gradual weight loss—about 1 to 2 pounds per week— so if you’re feeling hungry at 1,500 calories, bump it up until you feel satisfied and slowly taper down to fewer calories over the next few months.

If you’re struggling with inflammation and don’t desire weight loss, this plan can certainly still work for you. Choose just one day to try or do the whole 30 days—either way, your body will benefit from these delicious, low-carb anti-inflammatory meals.

This 1,500-calorie meal plan has modifications for 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.

Low-Carb Anti-Inflammatory Foods List

• Fish, especially fatty fish, like salmon
• Avocado
• Nuts and seeds (including chia and flax seeds)
• Olives and olive oil
• Natural peanut butter and almond butter
• Vegetables—especially dark leafy greens like kale and spinach as well as cruciferous vegetables, like broccoli, cauliflower and Brussels sprouts
• Fruits—especially berries, cherries, plums, pomegranates and cherries
• Fermented dairy, like yogurt and kefir

How to Meal-Prep Your Week of Meals

1. Make three servings Cocoa-Chia Pudding with Raspberries to have for breakfast on days 2 through 4.
2. Prepare Middle Eastern Salad Bowls with Farro & Chicken to have for lunch on days 2 through 5.

Day 1

Breakfast (339 calories)

A.M. Snack (241 calories)

• 1/4 cup dry-roasted unsalted almonds
• 1 clementine

Lunch (360 calories)

P.M. Snack (131 calories)

Dinner (421 calories)

Daily Totals: 1,493 calories, 63 g protein, 101 g carbohydrates, 33 g fiber, 101 g fat, 1,393 mg sodium

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie at breakfast, increase to 1/3 cup almonds at A.M. snack and add 1/3 cup dried walnut halves to P.M. snack.

Day 2

Breakfast (332 calories)

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (380 calories)

P.M. Snack (62 calories)

Dinner (408 calories)

Daily Totals: 1,485 calories, 83 g protein, 141 g carbohydrates, 30 g fiber, 66 g fat, 1,370 mg sodium

To Make it 2,000 Calories: Increase to 4 Tbsp. peanut butter at A.M. snack, add 1 plum to lunch and add 1/3 cup dry-roasted unsalted almonds at P.M. snack.

Meal-Prep Tip: Double the Basic Quinoa recipe to have leftovers with dinner tomorrow.

Day 3

Breakfast (332 calories)

A.M. Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Lunch (380 calories)

P.M. Snack (198 calories)

• 1 cup low-fat plain Greek yogurt
• 1/2 cup raspberries

Dinner (400 calories)

Daily Totals: 1,516 calories, 103 g protein, 138 g carbohydrates, 31 g fiber, 63 g fat, 1,372 mg sodium

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 large pear to A.M. snack.

Day 4

Breakfast (332 calories)

A.M. Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Lunch (380 calories)

P.M. Snack (131 calories)

Dinner (459 calories)

Daily Totals: 1,508 calories, 69 g protein, 107 g carbohydrates, 35 g fiber, 96 g fat, 1,423 mg sodium

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 large pear to A.M. snack.

Day 5

Breakfast (304 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (62 calories)

Lunch (380 calories)

P.M. Snack (270 calories)

• 1 cup raspberries
• 1/4 cup dry-roasted unsalted almonds

Dinner (411 calories)

Daily Totals: 1,488 calories, 95 g protein, 113 g carbohydrates, 34 g fiber, 76 g fat, 1,296 mg sodium

To Make it 2,000 Calories: Increase to 1/3 cup blueberries at breakfast, add 1/3 cup dried walnut halves to A.M. snack, increase to 1/3 cup almonds at P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.

Day 6

Breakfast (304 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (131 calories)

Lunch (324 calories)

P.M. Snack (268 calories)

• 1/4 cup dry-roasted unsalted almonds
• 1 medium orange

Dinner (453 calories)

Daily Totals: 1,479 calories, 77 g protein, 120 g carbohydrates, 35 g fiber, 85 g fat, 1,172 mg sodium

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter at breakfast and add 1/4 cup dried walnut halves to A.M. snack.

Day 7

Breakfast (339 calories)

A.M. Snack (131 calories)

Lunch (324 calories)

P.M. Snack (268 calories)

• 1 cup blackberries
• 1/4 cup dry-roasted unsalted almonds

Dinner (414 calories)

Daily Totals: 1,477 calories, 80 g protein, 96 g carbohydrates, 37 g fiber, 94 g fat, 1,631 mg sodium

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 1/3 cup dry-roasted unsalted almonds to A.M. snack.

How to Meal-Prep Your Week of Meals

1. Prepare Muffin-Tin Spinach & Mushroom Mini Quiches to have for breakfast on Days 9 through 12 and freeze the remaining servings to have later this month.
2. Make Meal-Prep Turkey Cobb Salad to have for lunch on Days 9 through 12.

Day 8

Breakfast (304 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (64 calories)

Lunch (325 calories)

P.M. Snack (410 calories)

• 1 medium apple
• 3 Tbsp. natural peanut butter

Dinner (400 calories)

Daily Totals: 1,503 calories, 90 g protein, 124 g carbohydrates, 33 g fiber, 71 g fat, 1,470 mg sodium

To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 9

Breakfast (267 calories)

A.M. Snack (268 calories)

• 1 cup blackberries
• 1/4 cup dry-roasted unsalted almonds

Lunch (370 calories)

P.M. Snack (135 calories)

• 1 plum
• 8 dried walnut halves

Dinner (474 calories)

Daily Totals: 1,513 calories, 70 g protein, 123 g carbohydrates, 32 g fiber, 89 g fat, 1,868 mg sodium

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 1/3 cup almonds at A.M. snack and change the P.M. snack to 2 clementines with 1/3 cup dried walnut halves.

Day 10

Breakfast (267 calories)

A.M. Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Lunch (370 calories)

P.M. Snack (225 calories)

• 1 medium apple
• 10 dried walnut halves

Dinner (419 calories)

Daily Totals: 1,487 calories, 70 g protein, 107 g carbohydrates, 31 g fiber, 94 g fat, 1,415 mg sodium

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 1/3 cup almonds at A.M. snack, increase to 1/3 cup dried walnut halves at P.M. snack and increase to 2 servings guacamole at dinner.

Day 11

Breakfast (267 calories)

A.M. Snack (337 calories)

• 1 large pear
• 1/4 cup dry-roasted unsalted almonds

Lunch (370 calories)

P.M. Snack (119 calories)

• 1 cup raspberries
• 1/2 cup low-fat plain kefir

Dinner (430 calories)

Daily Totals: 1,523 calories, 74 g protein, 119 g carbohydrates, 31 g fiber, 90 g fat, 1,614 mg sodium

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and 1/3 cup dried walnut halves to P.M. snack.

Day 12

Breakfast (267 calories)

A.M. Snack (187 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries

Lunch (370 calories)

P.M. Snack (131 calories)

Dinner (534 calories)

Daily Totals: 1,488 calories, 66 g protein, 135 g carbohydrates, 33 g fiber, 83 fat, 1,893 mg sodium

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and 1/3 cup dried walnut halves to P.M. snack.

Day 13

Breakfast (304 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (178 calories)

• 1 cup low blackberries
• 15 dry-roasted unsalted almonds

Lunch (312 calories)

P.M. Snack (194 calories)

• 1 plum
• 1/4 cup dried walnut halves

Dinner (502 calories)

Daily Totals: 1,490 calories, 71 g protein, 118 g carbohydrates, 33 g fiber, 91 g fat, 1,154 mg sodium

To Make it 2,000 Calories: Increase to 1/3 cup almonds at A.M. snack, add 3 Tbsp. natural peanut butter to go with the apple at lunch and increase to 1/3 cup dried walnut halves at P.M. snack.

Day 14

Breakfast (304 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (131 calories)

Lunch (312 calories)

P.M. Snack (268 calories)

• 1 cup blackberries
• 1/4 cup dry-roasted unsalted almonds

Dinner (479 calories)

Daily Totals: 1,494 calories, 96 g protein, 130 g carbohydrates, 33 g fiber, 73 g fat, 1,224 mg sodium

To Make it 2,000 Calories: Add 1/4 cup dry-roasted unsalted almonds at A.M. snack and add 3 Tbsp. natural peanut butter to go along with the apple at lunch.

How to Meal-Prep Your Week of Meals

1. Make three servings of Apple Cinnamon Chia Pudding to have for breakfast on Days 16 through 18.
2. Prepare Chile-Lime Turkey & Spaghetti Squash Meal-Prep Bowls to have for lunch on Days 16 through 19.

Day 15

Breakfast (304 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (131 calories)

Lunch (360 calories)

P.M. Snack (270 calories)

• 3/4 cup blueberries
• 1/4 cup dry-roasted unsalted almonds

Dinner (424 calories)

Daily Totals: 1,489 calories, 76 g protein, 121 g carbohydrates, 32 g fiber, 85 g fat, 898 mg sodium

To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, add 1 medium orange to lunch and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 16

Breakfast (268 calories)

A.M. Snack (293 calories)

• 1 cup low-fat plain Greek yogurt
• 1/2 cup raspberries
• 2 Tbsp. chopped walnuts

Lunch (369 calories)

P.M. Snack (105 calories)

Dinner (477 calories)

Daily Totals: 1,512 calories, 74 g protein, 139 g carbohydrates, 31 g fiber, 78 g fat, 1,350 mg sodium

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 1/4 cup walnut halves at P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.

Day 17

Breakfast (268 calories)

A.M. Snack (268 calories)

• 1/4 cup dry-roasted unsalted almonds
• 1 medium orange

Lunch (369 calories)

P.M. Snack (131 calories)

Dinner (474 calories)

Daily Totals: 1,509 calories, 72 g protein, 140 g carbohydrates, 36 g fiber, 81 g fat, 1,538 mg sodium

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 1/3 cup almonds at the A.M. snack and add 1 medium apple plus increase to 1/3 cup dried walnut halves at P.M. snack.

Day 18

Breakfast (268 calories)

A.M. Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Lunch (369 calories)

P.M. Snack (225 calories)

• 1/4 cup dried walnut halves
• 1 medium orange

Dinner (412 calories)

Daily Totals: 1,480 calories, 69 g protein, 106 g carbohydrates, 32 g fiber, 95 g fat, 1,101 mg sodium

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 1/3 cup almonds and add 1 clementine to A.M. snack plus add 1 serving Everything Bagel Avocado Toast to dinner.

Day 19

Breakfast (267 calories)

A.M. Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Lunch (369 calories)

P.M. Snack (95 calories)

Dinner (543 calories)

Daily Totals: 1,480 calories, 65 g protein, 129 g carbohydrates, 34 g fiber, 87 g fat, 1,929 mg sodium

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 2 1/2 Tbsp. natural peanut butter to P.M. snack.

Day 20

Breakfast (267 calories)

A.M. Snack (262 calories)

• 1 large pear
• 10 dried walnut halves

Lunch (312 calories)

P.M. Snack (238 calories)

• 1/4 cup dried walnut halves
• 1/2 cup raspberries

Dinner (432 calories)

Daily Totals: 1,512 calories, 71 g protein, 116 g carbohydrates, 30 g fiber, 92 g fat, 1,370 mg sodium

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 2 1/2 Tbsp. natural peanut butter to go along with the apple at lunch.

Day 21

Breakfast (304 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (312 calories)

P.M. Snack (170 calories)

• 22 dry-roasted unsalted almonds

Dinner (402 calories)

Daily Totals: 1,492 calories, 85 g protein, 110 g carbohydrates, 30 g fiber, 86 g fat, 1,174 mg sodium

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/3 cup dry-roasted unsalted almonds and 1 medium orange to P.M. snack.

How to Meal-Prep Your Week of Meals

1. Prepare Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese to have for breakfast on Days 23 through 26 then freeze remaining servings to have for breakfast on Days 29 & 30.
2. Make Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 23 through 26.

Day 22

Breakfast (304 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (95 calories)

Lunch (325 calories)

P.M. Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Dinner (560 calories)

Daily Totals: 1,489 calories, 89 g protein, 117 g carbohydrates, 32 g fiber, 78 g fat, 1,381 mg sodium

To Make it 2,000 Calories: Add 3 Tbsp. natural peanut butter to A.M. snack and add 1 large pear and increase to 1/3 cup almonds at P.M. snack.

Day 23

Breakfast (298 calories)

A.M. Snack (95 calories)

Lunch (374 calories)

P.M. Snack (234 calories)

• 1/4 cup dry-roasted unsalted almonds
• 1 plum

Dinner (481 calories)

Daily Totals: 1,484 calories, 69 g protein, 141 g carbohydrates, 32 g fiber, 78 g fat, 1,258 mg sodium

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 2 1/2 Tbsp. natural peanut butter to A.M. snack.

Day 24

Breakfast (298 calories)

A.M. Snack (167 calories)

• 1 cup low-fat plain Greek yogurt

Lunch (374 calories)

P.M. Snack (62 calories)

Dinner (589 calories)

Daily Totals: 1,488 calories, 77 g protein, 135 g carbohydrates, 39 g fiber, 78 g fat, 1,785 mg sodium

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.

Day 25

Breakfast (298 calories)

A.M. Snack (116 calories)

Lunch (374 calories)

P.M. Snack (268 calories)

• 1/4 cup dry-roasted unsalted almonds
• 1 medium orange

Dinner (429 calories)

Daily Totals: 1,485 calories, 78 g protein, 138 g carbohydrates, 35 g fiber, 75 g fat, 1,300 mg sodium

To Make it 2,000 Calories: Add 3 Tbsp. natural peanut butter to A.M. snack, 1 large pear to lunch and increase to 1/3 cup dry-roasted unsalted almonds at P.M. snack.

Day 26

Breakfast (298 calories)

A.M. Snack (64 calories)

Lunch (374 calories)

P.M. Snack (340 calories)

• 1 cup low-fat plain Greek yogurt
• 1/2 cup blueberries
• 3 Tbsp. chopped walnuts

Dinner (422 calories)

Daily Totals: 1,498 calories, 104 g protein, 100 g carbohydrates, 31 g fiber, 80 g fat, 1,686 mg sodium

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 1/3 cup dry-roasted unsalted almonds to A.M. snack.

Day 27

Breakfast (304 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (131 calories)

Lunch (355 calories)

P.M. Snack (293 calories)

• 1 cup blackberries
• 30 dry-roasted unsalted almonds

Dinner (411 calories)

Daily Totals: 1,494 calories, 91 g protein, 111 g carbohydrates, 35 g fiber, 83 g fat, 1,112 mg sodium

To Make it 2,000 Calories: Increase to 1/2 cup blueberries at breakfast, add 1/3 cup dry-roasted unsalted almonds to A.M. snack and 1 serving Cucumber & Avocado Salad to dinner.

Day 28

Breakfast (304 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (131 calories)

Lunch (355 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (402 calories)

Daily Totals: 1,496 calories, 91 g protein, 139 g carbohydrates, 37 g fiber, 71 g fat, 1,068 mg sodium

To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and 1 serving Guacamole Chopped Salad to dinner.

Day 29

Breakfast (298 calories)

A.M. Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Lunch (360 calories)

P.M. Snack (166 calories)

• 1 cup low-fat plain Greek yogurt

Dinner (484 calories)

Daily Totals: 1,514 calories, 84 g protein, 117 g carbohydrates, 31 g fiber, 84 g fat, 1,340 mg sodium

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium apple to A.M. snack and 3 Tbsp. chopped walnuts to P.M. snack.

Day 30

Breakfast (298 calories)

A.M. Snack (182 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries

Lunch (360 calories)

P.M. Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Dinner (447 calories)

Daily Totals: 1,514 calories, 80 g protein, 109 g carbohydrates, 35 g fiber, 90 g fat, 1,373 mg sodium

To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 3 Tbsp. chopped walnuts to A.M. snack and add 1 large pear to lunch.