7-Day High Protein, Anti-Inflammatory Meal Plan

Feeling sluggish? What and when you eat can definitely play a role. In this 7-day meal plan for more energy, we include a week of protein-rich meals and snacks with a focus on incorporating nutrient-dense, anti-inflammatory foods. We plan regular meals filled with protein, which breaks down more slowly than simple starches, to provide sustained energy throughout the day. You’ll also find meal prep tips and simple recipes to get you started. If you’re looking to put a little extra pep in your step, check it out!

Why This Diet Is Right For You

Since protein is a major focus of this plan, we prioritized protein-rich foods like poultry, eggs, strained yogurt, beans, cottage cheese, and fish. It’s hard to feel energized when you’re hungry, and eating more protein can help curb hunger because it breaks down more slowly than simple starches and sugars. Each day provides at least 90 grams of protein. While protein is the focus of our plan, we didn’t skimp on another important nutrient that can help provide steady energy: fiber. Like protein, fiber is digested slowly and helps provide more steady energy. Each day provides at least 34 grams of satiating fiber. To provide a range of nutrients, we incorporate the principles of the anti-inflammatory diet. You’ll also find nutrient-dense ingredients like beets, berries, dark leafy greens, nuts, seeds, and fish, all of which can help reduce signs of chronic inflammation.

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to accommodate the caloric needs of those with different needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for the United States suggest that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, and is not sustainable for long-term health and well-being. Not eating enough calories can lower your energy levels, so it’s important to listen to your hunger cues. As with all meal plans, this one is meant to serve as a framework for a healthy, high-protein diet. That said, adjustments are welcome and may be necessary based on your routine, taste preferences, and family size.

Strategies for having more energy

If you feel lethargic, it is important to see your doctor, as many health conditions can cause fatigue, such as thyroid disease, anemia, diabetes, and more. That said, there are some nutritional and lifestyle strategies that can help improve energy levels:

• Exercise: If you’re feeling tired, exercise may be the last thing on your mind, but it can help boost your energy. Check out our 7-Day Walking Program for more energy to get started.
• Improve your sleep: Getting enough quality sleep is probably the most obvious strategy for improving energy levels, but arguably the most difficult for some. Aim for 7 to 9 hours of sleep per night. To achieve this, establish a peaceful sleep routine without blue light and set yourself up for success by cutting back on alcohol and caffeine, two food groups that can disrupt sleep. Check out more expert-approved sleep tips for better sleep.
• Healthy eating: Eat nutrient-dense foods that contain protein and fiber, and stick to a regular meal routine. Both of these habits can help prevent energy slumps and keep you satisfied between meals.
• Hydrate: Staying hydrated can help improve your energy levels. Drinking water throughout the day and eating hydrating foods, like fruit, can help you reach your goals.

Anti-inflammatory foods to favor

• Fruits, especially berries, cherries, pomegranates and citrus fruits
• Vegetables, such as dark leafy greens, beets, broccoli, cauliflower, sweet potatoes, and winter squash
• Whole grains, such as quinoa, bulgur, farro, whole wheat and more
• Nuts
• Seeds
• Fish
• Olive oil
• Lawyer
• Beans and lentils
• Fermented dairy products (yogurt, kefir, cottage cheese)
• Garlic, herbs and spices

How to prepare your meals for the week

1. Make mini quiches with a sweet potato crust to enjoy for breakfast throughout the week.
2. Make a chickpea, beet, and feta salad with a lemon-garlic dressing for lunch on days 2-5.
3. Make garlic hummus to enjoy as a snack throughout the week.

Day 1

Breakfast (396 calories)

Morning snack (215 calories)

Lunch (447 calories)

• 1 serving of tuna salad with avocado
• 1 container (5.3 oz) low-fat plain yogurt (Greek style)

Evening snack (194 calories)

Dinner (526 calories)

Daily Totals: 1,778 calories, 99 g fat, 100 g protein, 132 g carbohydrate, 34 g fiber, 1,600 mg sodium

Make it 1,500 calories: Replace morning snack with 1 cup of plain low-fat kefir and omit garlic hummus as an evening snack.

Make it 2,000 calories: Add 1 medium apple with 1 tablespoon of natural peanut butter as an evening snack.

Day 2

Breakfast (400 calories)

Morning snack (305 calories)

• 1 medium apple
• 2 tablespoons natural peanut butter

Lunch (397 calories)

Evening snack (194 calories)

Dinner (500 calories)

Daily Totals: 1,796 calories, 93 g fat, 101 g protein, 143 g carbohydrate, 34 g fiber, 2,127 mg sodium

Make it 1,500 calories: Replace the spinach smoothie with 1 cup of plain low-fat kefir for breakfast and omit the peanut butter for your morning snack.

Make it 2,000 calories: Add ¼ cup unsalted dry roasted almonds as an evening snack.

Day 3

Breakfast (400 calories)

Morning snack (215 calories)

Lunch (397 calories)

Evening snack (201 calories)

Dinner (434 calories)

Evening snack (152 calories)

• 1 cup cherries
• ½ cup low-fat plain kefir

Daily Totals: 1,801 calories, 84 g fat, 111 g protein, 164 g carbohydrate, 34 g fiber, 1,944 mg sodium

Make it 1,500 calories: Replace morning snack with 1 medium orange and omit garlic hummus for afternoon snack.

Make it 2,000 calories: Add 1 medium apple to your morning snack and 1 medium banana to your evening snack.

Day 4

Breakfast (396 calories)

Morning snack (215 calories)

Lunch (397 calories)

Evening snack (201 calories)

Dinner (426 calories)

Evening snack (152 calories)

• 1 cup cherries
• ½ cup low-fat plain kefir

Daily Totals: 1,788 calories, 84 g fat, 116 g protein, 155 g carbohydrate, 36 g fiber, 2,166 mg sodium

Make it 1,500 calories: Replace morning snack with 1 medium orange and omit garlic hummus for afternoon snack.

Make it 2,000 calories: Add 1 medium orange to breakfast and 1 large pear to lunch.

Day 5

Breakfast (396 calories)

Morning snack (241 calories)

• 1 cup low-fat plain yogurt (Greek style)
• ½ cup blueberries
• 1 tbsp flaked almonds

Lunch (397 calories)

Evening snack (176 calories)

• ¼ cup shelled, dry-roasted, unsalted pistachios

Dinner (588 calories)

Daily Totals: 1,799 calories, 88 g fat, 101 g protein, 164 g carbohydrate, 40 g fiber, 1,854 mg sodium

Make it 1,500 calories: Replace the morning snack with 1 cup of low-fat plain kefir and the evening snack with 1 plum.

Make it 2,000 calories: Add 1 medium orange to breakfast, increase to 4 tablespoons of slivered almonds for morning snack, and add 1 medium peach for afternoon snack.

Day 6

Breakfast (400 calories)

Morning snack (215 calories)

Lunch (384 calories)

Evening snack (208 calories)

• 1 cup low-fat plain yogurt (Greek style)
• ½ cup blueberries

Dinner (613 calories)

Daily Totals: 1,819 calories, 71 g fat, 91 g protein, 217 g carbohydrate, 45 g fiber, 1,622 mg sodium

Make it 1,500 calories: Replace the morning snack with a medium peach and omit the yogurt for the afternoon snack.

Make it 2,000 calories: Add 1 tablespoon of slivered almonds to your evening snack and add 1 cup of cherries with ½ cup of low-fat plain kefir as an evening snack.

Day 7

Breakfast (400 calories)

Morning snack (206 calories) …