:max_bytes(150000):strip_icc()/7-Day-High-Protein-Anti-Inflammatory-Meal-Plan-to-Have-More-Energy-Created-by-a-Dietitian-ec2edc04cf3d42a081cbbdc9aa4b86a5.jpg "7-Day High-Protein, Anti-Inflammatory Meal Plan to Have More Energy, Created by a Dietitian")
Feeling sluggish? What you’re eating and when can certainly play a role. In this 7-day meal plan to have more energy, we include a week of high-protein meals and snacks with a focus on incorporating nutrient-rich anti-inflammatory foods. We map out regular meals filled with protein, which is broken down slower than simple starches, to provide lasting energy throughout the day. You’ll also find some meal-prep tips and simple recipes to get you going. If you’re looking to get a little more pep in your step, check it out!
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Since protein is one of the main focuses of this plan, we prioritized protein-rich foods, such as 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 keep hunger at bay since it’s broken down slower than simple starches and sugar. Each day provides at least 90 grams of protein. While protein is the focus, we didn’t skimp on another important nutrient that can help provide stable energy: fiber. Like protein, fiber is digested slowly and helps provide more stable energy. Each day provides at least 34 grams of filling fiber. To provide an array of nutrients, we incorporate principles of the anti-inflammatory diet. You’ll also find nutrient-rich ingredients, such as beets, berries, dark leafy greens, nuts, seeds and fish, all of which may help reduce signs of chronic inflammation.
This 1,800-calorie meal plan has modifications for 1,500 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. Not eating enough calories can zap your energy levels, so it’s important to listen to your hunger cues. As with all meal plans, this is meant to serve as a framework for a healthy high-protein eating plan. That said, adjustments are welcome and may be necessary based on your routine, taste preferences and family size.
Is it OK to mix and match meals if there is one I do not like?
Absolutely! We have a lot of anti-inflammatory and high-protein recipes to browse if you’d prefer to make a swap. For reference, we aimed for 1,800 calories, at least 90 grams of protein and 28 grams of fiber and kept the sodium under 2,300 mg per day, as recommended by the 2020-2025 Dietary Guidelines for Americans.
Can I eat the same breakfast or lunch every day?
If it’s easier to eat the same breakfast or lunch every day, that works. Each breakfast is around 400 calories while the lunch options span 384 to 447 calories. These ranges are fairly close, so choosing one option to have every day should keep the nutrition profile fairly similar.
Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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.
What is the anti-inflammatory diet?
The anti-inflammatory diet is similar to the popular Mediterranean diet. It focuses on a wide array of fruits, vegetables, fish, nuts, seeds and healthy fats that may help lower chronic inflammation. It prioritizes foods that are rich in antioxidants, such as dark leafy greens, berries, beets and nuts. It limits refined grains, fried foods, added sugar and processed meats.
If you’re feeling sluggish, it’s important to consult with your medical provider as there are many health conditions that can cause fatigue, such as thyroid disease, anemia, diabetes and more. That said, there are some nutrition and lifestyle strategies that can help improve energy levels:
Ali Redmond
Daily Totals: 1,778 calories, 99g fat, 100g protein, 132g carbohydrate, 34g fiber, 1,600mg sodium
Make it 1,500 calories: Change A.M. snack to 1 cup low-fat plain kefir and omit Garlic Hummus at P.M. snack.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Daily Totals: 1,796 calories, 93g fat, 101g protein, 143g carbohydrate, 34g fiber, 2,127mg sodium
Make it 1,500 calories: Substitute 1 cup low-fat plain kefir for the Spinach Smoothie at breakfast and omit peanut butter at A.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Daily Totals: 1,801 calories, 84g fat, 111g protein, 164g carbohydrate, 34g fiber, 1,944mg sodium
Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit Garlic Hummus at P.M. snack.
Make it 2,000 calories: Add 1 medium apple to A.M. snack and 1 medium banana to P.M. snack.
Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,
Daily Totals: 1,788 calories, 84g fat, 116g protein, 155g carbohydrate, 36g fiber, 2,166mg sodium
Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit Garlic Hummus at P.M. snack.
Make it 2,000 calories: Add 1 medium orange to breakfast and 1 large pear to lunch.
Daily Totals: 1,799 calories, 88g fat, 101g protein, 164g carbohydrate, 40g fiber, 1,854mg sodium
Make it 1,500 calories: Change A.M. snack to 1 cup low-fat plain kefir and change P.M. snack to 1 plum.
Make it 2,000 calories: Add 1 medium orange to breakfast, increase to 4 Tbsp. sliced almonds at A.M. snack and add 1 medium peach to P.M. snack.
Daily Totals: 1,819 calories, 71g fat, 91g protein, 217g carbohydrate, 45g fiber, 1,622mg sodium
Make it 1,500 calories: Change A.M. snack to 1 medium peach, and omit yogurt at P.M. snack.
Make it 2,000 calories: Add 1 Tbsp. sliced almonds to P.M. snack and add 1 cup cherries with ½ cup low-fat plain kefir as an evening snack.
Daily Totals: 1,795 calories, 88g fat, 95g protein, 177g carbohydrate, 38g fiber, 1,622mg sodium
Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and omit evening snack.
