Anti-inflammatory low-carb meal plan to the rescue! This 30‑day program is your passport to delicious, inflammation‑fighting meals that also keep carbs in check. Whether you dive into every day of the plan or just try a single recipe, you’ll love how easy and satisfying these dishes are.

We’ve blended science-backed anti‑inflammatory principles with a moderate low‑carb approach—around 30–35% of your daily calories—to free up room for heart‑healthy fats like olive oil, nuts, seeds, and avocado. You’ll still enjoy fiber‑rich whole grains, colorful berries, and plenty of veggies to keep you energized and nourished. (1)

Since carrying extra pounds can fuel inflammation, our default is a 1,500‑calorie plan—ideal for safe, steady weight loss (about 1–2 pounds per week). But we’ve also included 1,200‑ and 2,000‑calorie options so you can tailor the plan to your unique needs. If you’re more focused on reducing inflammation than slimming down, simply follow the meal lineup at your maintenance calories and reap all the benefits. Enjoy the journey to a healthier, happier you!

Low-Carb Anti-Inflammatory Foods List:

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

How to Meal-Prep Your Week of Meals:

Day 1

Breakfast (339 calories)

• One serving of Kale Omelet & Avocado

 A.M. Snack (241 calories)

• 1⁄4 cup dry-roasted unsalted almonds
• One clementine

Lunch (360 calories)

• One serving of Veggie Salad & White Bean

P.M. Snack (131 calories)

• One large pear

Dinner (421 calories)

• One serving of walnut-rosemary-crusted salmon
• One serving of Broccoli Salad with Sherry Vinaigrette

 Daily Totals: 

• 1,493 calories
• 63 grams of protein
• 101 grams of carbohydrates
• 33 grams of fiber
• 101 grams of fat
• 1,393 mg sodium

To make it 1,200 Calories: Omit the almonds at the A.M. snack and switch the P.M. snack to one plum.

To Make it 2,000 Calories:

• Add one serving of Raspberry-Kefir Power Smoothie to breakfast.
• Increase to ⅓ cup almonds at A.M. snack.
• Add ⅓ cup dried walnut halves to the P.M. snack.

Day 2

Breakfast (332 calories)

• One serving of Raspberries with Cocoa-Chia Pudding
• One cup of low-fat plain kefir

A.M. Snack (305 calories)

• One medium apple
• Two Tbsp. Natural peanut butter

Lunch (380 calories)

• One serving of Middle Eastern Salad Bowls with Farro & Chicken

P.M. Snack (62 calories)

• One medium orange

Dinner (408 calories)

• One serving of Antipasto Baked Smothered Chicken
• One serving of Basic Quinoa

 Daily Totals: 

• 1,485 calories 
• 83 grams of protein, 
• 141 grams of carbohydrates
• 30 grams of fiber
• 66 grams of fat
• 1,370 mg sodium

 To Make it 1,200 Calories: Reduce the kefir to ½ cup at breakfast and omit the peanut butter at the A.M. snack.

To make it 2,000 Calories, increase it to Four Tablespoons of peanut butter for the A.M. snack, add one plum for lunch, and add ⅓ cups of dry-roasted unsalted almonds for the P.M. snack.

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

Day 3

Breakfast (332 calories)

• One serving of Cocoa-Chia Pudding with Raspberries
• One cup of low-fat plain kefir

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (380 calories)

• One serving of Middle Eastern Salad Bowls with Farro & Chicken

P.M. Snack (198 calories)

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

Dinner (400 calories)

• One serving of Grilled Pork Tenderloin with Cherries
• One ½ serving of Basic Quinoa

Daily Totals: 

• 1,516 calories
• 103 grams of protein
• 138 grams of carbohydrates
• 31 grams of fiber
• 63 grams of fat
• 1,372 mg sodium

To make it 1,200 Calories: Switch the A.M. snack to one clementine and omit the yogurt at the P.M. snack.

To make it 2,000 calories, add one whole-wheat English muffin with two tablespoons of natural peanut butter for breakfast and one large pear for an A.M. snack.

Day 4

Breakfast (332 calories)

• One serving of Cocoa-Chia Pudding with Raspberries
• One cup of low-fat plain kefir

A.M. Snack (206 calories)

•  ¼ cup dry-roasted unsalted almonds

Lunch (380 calories)

• One serving of Middle Eastern Salad Bowls with Farro & Chicken.

P.M. Snack (131 calories)

• Ten dried walnut halves

Dinner (459 calories)

• One serving Low Low-Carb Eggplant Pizzas
• One serving of Guacamole Chopped Salad

Daily Totals: 

• 1,508 calories, 
• 69 grams of protein
• 107 grams of carbohydrates
• 35 grams of fiber
• 96 grams of fat
• 1,423 mg sodium

To make it 1,200 Calories: Change the A.M. snack to one clementine and the P.M. snack to ¼ cup sliced cucumbers.

To make it 2,000 calories, add one whole-wheat English muffin with two tablespoons of natural peanut butter for breakfast and one large pear for an A.M. snack.

Day 5

Breakfast (304 calories)

• One cup of low-fat plain Greek yogurt
•  ¼ cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (62 calories)

• One cup of blackberries

Lunch (380 calories)

• One serving of Middle Eastern Salad Bowls with Farro & Chicken

P.M. Snack (270 calories)

• One cup of raspberries
•  ¼ cup dry-roasted unsalted almonds

Dinner (411 calories)

• One serving of Greek Cauliflower Rice Bowls with Grilled Chicken

Daily Totals: 

• 1,488 calories, 
• 95 grams of protein, 
• 113 grams of carbohydrates, 
• 34 grams fiber, 
• 76 grams of fat, 
• 1,296 mg sodium

To make it 1,200 Calories, reduce the slivered almonds at breakfast to one Tbsp. And omit them at the P.M. snack.

To Make it 2,000 Calories:

• Increase to ⅓ cups of blueberries at breakfast.
• Add ⅓ cups of dried walnut halves to the A.M. snack.
• Increase to ⅓ cups of almonds at the P.M. snack.
• Add one serving of Cucumber and avocado Salad to dinner.

Day 6

Breakfast (304 calories)

• One cup of low-fat plain Greek yogurt
• ¼ cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (131 calories)

• One large pear

Lunch (324 calories)

• One serving of Salmon-Stuffed Avocados
• One plum

P.M. Snack (268 calories)

• ¼ cup dry-roasted unsalted almonds
• One medium orange

Dinner (453 calories)

• One serving of Tandoori Grilled Tofu with Red Peppers & Broccolini
• One cup of cauliflower rice
• One serving of Cucumber & Avocado Salad

Daily Totals: 

• 1,479 calories
• 77 grams of protein
• 120 grams of carbohydrates
• 35 grams of fiber
• 85 grams of fat
• 1,172 mg sodium

To make it 1,200 Calories, reduce the slivered almonds at breakfast to one Tbsp. And omit them at the P.M. snack.

To make it 2,000 Calories, add one whole-wheat English muffin with two tablespoons. Use natural peanut butter for breakfast and add ¼ cup dried walnut halves to an A.M. snack.

Day 7

Breakfast (339 calories)

• One serving of Avocado & Kale Omelet

A.M. Snack (131 calories)

• One large pear

Lunch (324 calories)

• One serving of Salmon-Stuffed Avocados
• One plum

P.M. Snack (268 calories)

• One cup of blackberries
• ¼ cup dry-roasted unsalted almonds

Dinner (414 calories)

• One serving of Shrimp Cauliflower Fried Rice
• Two cups of mixed greens
• One serving of Olive Orange Vinaigrette

Daily Totals: 

• 1,477 calories
• 80 grams of protein
• 96 grams of carbohydrates
• 37 grams of fiber
• 94 grams of fat
• 1,631 mg sodium

To make it 1,200 Calories: Change the A.M. snack to one medium orange and omit the almonds from the P.M. snack.

To make it 2,000 Calories, add one serving of Raspberry-Kefir Power Smoothie to breakfast and ⅓ cup dry-roasted unsalted almonds to the A.M. snack.

Day 8

Breakfast (304 calories)

• One cup of low-fat plain Greek yogurt
• ¼ cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (64 calories)

• One cup of raspberries

Lunch (325 calories)

• One serving of Green Salad with Edamame & Beets

P.M. Snack (410 calories)

• One medium apple
• 3 Tbsp. Natural peanut butter

Dinner (400 calories)

• One serving of Roasted Salmon & Tomatoes with Garlic & Olives
• ½ cup cooked brown rice

Daily Totals: 

• 1,503 calories
• 90 grams of protein
• 124 grams of carbohydrates
• 33 grams of fiber
• 71 grams of fat
• 1,470 mg sodium

To make it 1,200 Calories: Omit the peanut butter at the P.M. snack.

To make it 2,000 calories, add ⅓ cup dry-roasted unsalted almonds to an A.M. snack and one serving of chopped Salad to dinner.

Day 9

Breakfast (267 calories)

• One serving of Muffin-Tin Spinach & Mushroom Mini Quiches
• One plum

A.M. Snack (268 calories)

• One cup of blackberries
• ¼ cup dry-roasted unsalted almonds

Lunch (370 calories)

• One serving of Meal-Prep Turkey Cobb Salad
• One medium apple

P.M. Snack (135 calories)

• One plum
• Eight dried walnut halves

Dinner (474 calories)

• One serving of Greek Kale Salad with Quinoa & Chicken
• One serving of Everything Bagel Avocado Toast

Daily Totals: 

• 1,513 calories, 
• 70 grams of protein
• 123 grams of carbohydrates
• 32 grams of fiber
• 89 grams of fat
• 1,868 mg sodium

To make it 1,200 Calories: Omit the almonds at the A.M. snack and omit the walnuts at the P.M. snack.

To make it 2,000 calories, add one serving of Raspberry-Kefir Power Smoothie to breakfast, increase to ⅓ cup almonds at A.M. snack, and change the P.M. snack to two clementines with ⅓ cup dried walnut halves.

Day 10

Breakfast (267 calories)

• One serving of Muffin-Tin Spinach & Mushroom Mini Quiches
• One plum

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (370 calories)

• One serving of Meal-Prep Turkey Cobb Salad
• One medium apple

P.M. Snack (225 calories)

• One medium apple
• Ten dried walnut halves

Dinner (419 calories)

• One serving of Chicken Tacos in Cabbage “Tortillas”
• One serving of Jason Mraz’s Guacamole

Daily Totals: 

• 1,487 calories
• 70 grams of protein
• 107 grams of carbohydrates
• 31 grams of fiber
• 94 grams of fat
• 1,415 mg sodium

To make it 1,200 Calories: Change the A.M. snack to one medium orange and omit the walnuts at the P.M. snack.

To Make it 2,000 Calories:

• Add one serving of Raspberry-Kefir Power Smoothie to breakfast.
• Increase to ⅓ cup almonds at A.M. snack.
• Increase to ⅓ cup dried walnut halves at P.M. snack.
• Increase to two servings of guacamole at dinner.

Day 11

Breakfast (267 calories)

• One serving of Muffin-Tin Spinach & Mushroom Mini Quiches
• One plum

A.M. Snack (337 calories)

• One large pear
• ¼ cup dry-roasted unsalted almonds

Lunch (370 calories)

• One serving of Meal-Prep Turkey Cobb Salad
• One medium apple

P.M. Snack (119 calories)

• One cup of raspberries
• ½ cup low-fat plain kefir

Dinner (430 calories)

• One serving of Zucchini Noodles with Pesto & Chicken

Daily Totals: 

• 1,523 calories
• 74 grams of protein
• 119 grams of carbohydrates
• 31 grams of fiber
• 90 grams of fat
• 1,614 mg sodium

To make it 1,200 Calories: Change the A.M. snack to one plum.

To make it 2,000 calories, add one serving of Raspberry-Kefir Power Smoothie to breakfast and ⅓ cup dried walnut halves to the P.M. snack.

Day 12

Breakfast (267 calories)

• One serving of Muffin-Tin Spinach & Mushroom Mini Quiches
• One plum

A.M. Snack (187 calories)

• One cup of low-fat plain Greek yogurt
• ¼ cup blueberries

Lunch (370 calories)

• One serving of Meal-Prep Turkey Cobb Salad
• One medium apple

P.M. Snack (131 calories)

• One large pear

Dinner (534 calories)

• One serving of Cauliflower Tikka Masala with Chickpeas
• Two cups of mixed greens
• ½ an avocado, sliced
• One serving of Olive Orange Vinaigrette

Daily Totals: 

• 1,488 calories, 
• 66 grams of protein
• 135 grams of carbohydrates
• 33 grams of fiber
• 83 grams of fat
• 1,893 mg sodium

To make it 1,200 Calories:

• Omit the blueberries at the A.M. snack.
• Change the P.M. snack to one plum.
• Omit the avocado at dinner.

To make it 2,000 calories, add one serving of Raspberry-Kefir Power Smoothie to breakfast and ⅓ cup dried walnut halves to the P.M. snack.

Day 13

Breakfast (304 calories)

• One cup of low-fat plain Greek yogurt
• ¼ cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (178 calories)

• One cup of low blackberries
• 15 dry-roasted unsalted almonds

Lunch (312 calories)

• One serving of Tomato Bun Tuna Melt
• One medium apple

P.M. Snack (194 calories)

• One plum
• ¼ cup dried walnut halves

Dinner (502 calories)

• One serving of Roasted Cranberry, Squash, & Cauliflower Salad.

Daily Totals: 

• 1,490 calories
• 71 grams of protein
• 118 grams of carbohydrates
• 33 grams of fiber
• 91 grams of fat
• 1,154 mg sodium

To make it 1,200 Calories: Omit the almonds at the A.M. snack and omit the walnuts at the P.M. snack.

To make it 2,000 calories, increase the amount to ⅓ cup of almonds at an A.M. snack and add three Tbsp. Natural peanut butter to go with the apple at lunch, and increase to ⅓ cup dried walnut halves at P.M. snack.

Day 14

Breakfast (304 calories)

• One cup of low-fat plain Greek yogurt
• ¼ cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (131 calories)

• One large pear

Lunch (312 calories)

• One serving of Tomato Bun Tuna Melt
• One medium apple

P.M. Snack (268 calories)

• One cup of blackberries
• ¼ cup dry-roasted unsalted almonds

Dinner (479 calories)

• One serving Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce
• One serving of Roasted Broccoli with Lemon-Garlic Vinaigrette

Daily Totals: 

• 1,494 calories
• 96 grams of protein
• 130 grams of carbohydrates
• 33 grams of fiber
• 73 grams of fat
• 1,224 mg sodium

To make it 1,200 Calories: Change the A.M. snack to one plum and omit the almonds from the P.M. snack.

To make it 2,000 calories, add ¼ cup dry-roasted unsalted almonds to the A.M. snack and 3 Tbsp. The natural peanut butter will go along with the apple at lunch.

Day 15

Breakfast (304 calories)

• One cup of low-fat plain Greek yogurt
• ¼ cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (131 calories)

• One large pear

Lunch (360 calories)

• One serving of White Bean & Veggie Salad

P.M. Snack (270 calories)

• ¾ cup blueberries
• ¼ cup dry-roasted unsalted almonds

Dinner (424 calories)

• One serving of Easy Salmon Cakes with Arugula Salad

Daily Totals: 

• 1,489 calories
• 76 grams of protein
• 121 grams of carbohydrates
• 32 grams of fiber
• 85 grams of fat
• 898 mg sodium

To make it 1,200 Calories: Change the A.M. snack to one medium orange and omit the almonds from the P.M. snack.

To make it 2,000 calories, add ⅓ cup dry-roasted unsalted almonds to an A.M. snack, one medium orange for lunch, and one serving of Everything Bagel Avocado Toast for dinner.

Day 16

Breakfast (268 calories)

• One serving of Apple Cinnamon Chia Pudding
• One clementine

A.M. Snack (293 calories)

• One cup of low-fat plain Greek yogurt
• ½ cup raspberries
• Two Tbsp. chopped walnuts

Lunch (369 calories)

• One serving Mexican Spaghetti Squash Meal-Prep Bowls
• One plum

P.M. Snack (105 calories)

• Eight dried walnut halves

Dinner (477 calories)

• One serving of Mediterranean Chickpea Quinoa Bowls.

Daily Totals: 

• 1,512 calories
• 74 grams of protein
• 139 grams of carbohydrates
• 31 grams of fiber
• 78 grams of fat
• 1,350 mg sodium

To make it 1,200 Calories: Omit the walnuts and yogurt at the A.M. snack and change the P.M. snack to one plum.

To Make it 2,000 Calories:

• Add one serving of Raspberry-Kefir Power Smoothie to breakfast.
• Increase to ¼ cup walnut halves at P.M. snack.
• Add one serving of Cucumber & Avocado Salad to dinner.

Day 17

Breakfast (268 calories)

• One serving of Apple Cinnamon Chia Pudding
• One clementine

A.M. Snack (268 calories)

• ¼ cup dry-roasted unsalted almonds
• One medium orange

Lunch (369 calories)

• One serving Mexican Spaghetti Squash Meal-Prep Bowls
• One plum

P.M. Snack (131 calories)

• Ten dried walnut halves

Dinner (474 calories)

• One serving of Greek Kale Salad with Quinoa & Chicken
• One serving of Everything Bagel Avocado Toast

Daily Totals: 

• 1,509 calories
• 72 grams of protein
• 140 grams of carbohydrates
• 36 grams of fiber
• 81 grams of fat
• 1,538 mg sodium

To make it 1,200 Calories: Omit the almonds at the A.M. snack and change the P.M. snack to one plum.

To Make it 2,000 Calories:

• Add one serving of Raspberry-Kefir Power Smoothie to breakfast.
• Increase to ⅓ cup almonds at the A.M. snack.
• Add one medium apple plus increase to ⅓ cup dried walnuts, and halve the snack.

Day 18

Breakfast (268 calories)

• One serving of Apple Cinnamon Chia Pudding
• One clementine

A.M. Snack (206 calories)

• 1¼ cup dry-roasted unsalted almonds

Lunch (369 calories)

• One serving Mexican Spaghetti Squash Meal-Prep Bowls
• One plum

P.M. Snack (225 calories)

• ¼ cup dried walnut halves
• One medium orange

Dinner (412 calories)

• One serving of Cobb Salad with Herb-Rubbed Chicken

Daily Totals: 

• 1,480 calories
• 69 grams of protein
• 106 grams of carbohydrates
• 32 grams of fiber
• 95 grams of fat
• 1,101 mg sodium

To make it 1,200 Calories: Change the A.M. snack to 12 almonds and omit the walnuts at the P.M. snack.

To Make it 2,000 Calories: Add one serving of Raspberry-Kefir Power Smoothie to breakfast, increase to ⅓ cup almonds, and add one clementine to A.M. snack, plus add one serving of Everything Bagel Avocado Toast to dinner.

Day 19

Breakfast (267 calories)

• One serving of Muffin-Tin Spinach & Mushroom Mini Quiches
• One plum

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (369 calories)

• One serving Mexican Spaghetti Squash Meal-Prep Bowls
• One plum

P.M. Snack (95 calories)

• One medium apple

Dinner (543 calories)

• One serving of Cuban Cauliflower Rice Bowl
• One serving of Cucumber & Avocado Salad

Daily Totals: 

• 1,480 calories
• 65 grams of protein
• 129 grams of carbohydrates
• 34 grams of fiber
• 87 grams of fat
• 1,929 mg sodium

To make it 1,200 Calories: Change the A.M. snack to one plum and the P.M. snack to ¼ cup sliced cucumbers.

To make it 2,000 calories, add one serving of Raspberry-Kefir Power Smoothie to breakfast and 2 ½ Tbsp. Natural peanut butter as a P.M. snack.

Day 20

Breakfast (267 calories)

• One serving of Muffin-Tin Spinach & Mushroom Mini Quiches
• One plum

A.M. Snack (262 calories)

• One large pear
• Ten dried walnut halves

Lunch (312 calories)

• One serving of Tomato Bun Tuna Melt
• One medium apple

P.M. Snack (238 calories)

• ¼ cup dried walnut halves
• ½ cup raspberries

Dinner (432 calories)

• One serving of Chicken, Brussels Sprouts & Mushroom Salad.

Daily Totals: 

• 1,512 calories
• 71 grams of protein
• 116 grams of carbohydrates
• 30 grams of fiber
• 92 grams of fat
• 1,370 mg sodium

To make it 1,200 Calories: Omit the walnuts at the A.M. and P.M. snacks.

To make it 2,000 calories, add one serving of Raspberry-Kefir Power Smoothie to breakfast and 2 ½ Tbsp. The natural peanut butter will go along with the apple at lunch.

Day 21

Breakfast (304 calories)

• One cup of low-fat plain Greek yogurt
• ¼ cup blueberries
• 3 Tbsp. slivered almonds

A.M. Snack (305 calories)

• One medium apple
• Two Tbsp. Natural peanut butter

Lunch (312 calories)

• One serving of Tomato Bun Tuna Melt
• One medium apple

P.M. Snack (170 calories)

• 22 dry-roasted unsalted almonds

Dinner (402 calories)

• One serving of Mediterranean Cod with Roasted Tomatoes
• One serving of Guacamole Chopped Salad

Daily Totals: 

• 1,492 calories
• 85 grams of protein
• 110 grams of carbohydrates
• 30 grams of fiber
• 86 grams of fat
• 1,174 mg sodium

To make it 1,200 calories, omit the peanut butter at the A.M. snack and reduce it to 14 almonds at the P.M. snack.

To make it 2,000 Calories, add one whole-wheat English muffin with two tablespoons. Add natural peanut butter to breakfast and ⅓ cup dry-roasted unsalted almonds and one medium orange to P.M. snack.

Day 22

Breakfast (304 calories)

• One cup of low-fat plain Greek yogurt
• ¼ cup blueberries
• Three Tbsp. slivered almonds

A.M. Snack (95 calories)

• One medium apple

Lunch (325 calories)

• One serving of Green Salad with Edamame & Beets

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (560 calories)

• One serving of Grilled Salmon with Sweet Peppers
• One serving of Basic Quinoa
• One serving of Cucumber & Avocado Salad

Daily Totals: 

• 1,489 calories
• 89 grams of protein
• 117 grams of carbohydrates
• 32 grams of fiber
• 78 grams of fat
• 1,381 mg sodium

To make it 1,200 Calories: Change the A.M. snack to ¼ cup sliced cucumbers and omit the Cucumber & Avocado Salad at dinner.

To make it 2,000 Calories, add three Tbsp. Add natural peanut butter to an A.M. snack, add one large pear, and increase to ⅓ cup almonds for a P.M. snack.

Day 23

Breakfast (298 calories)

• One serving of Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese
• One large pear

A.M. Snack (95 calories)

• One medium apple

Lunch (374 calories)

• One serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (234 calories)

• ¼ cup dry-roasted unsalted almonds
• One plum

Dinner (481 calories)

• One serving of Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing.

Daily Totals: 

• 1,484 calories
• 69 grams of protein
• 141 grams of carbohydrates
• 32 grams of fiber
• 78 grams of fat
• 1,258 mg sodium

To make it 1,200 Calories: Change the A.M. snack to one clementine and omit the almonds at the P.M. snack.

To make it 2,000 calories, add one serving of Raspberry-Kefir Power Smoothie to breakfast and 2 ½ Tbsp—natural peanut butter to an A.M. snack.

Day 24

Breakfast (298 calories)

• One serving of Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese
• One large pear

A.M. Snack (167 calories)

• One cup of low-fat plain Greek yogurt

Lunch (374 calories)

• One serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (62 calories)

• One medium orange

Dinner (589 calories)

• One serving of Cuban Cauliflower Rice Bowl
• One serving of Guacamole Chopped Salad

Daily Totals: 

• 1,488 calories, 
• 77 grams of protein, 
• 135 grams of carbohydrates, 
• 39 grams of fiber
• 78 grams of fat, 
• 1,785 mg sodium

To make it 1,200 Calories: Reduce the yogurt to ⅔ cup at A.M. snack and omit the Guacamole Chopped Salad at dinner.

To make it 2,000 calories, add one serving of Raspberry-Kefir Power Smoothie to breakfast and add ⅓ cup of dry-roasted unsalted almonds to the P.M. snack.

Day 25

Breakfast (298 calories)

• One serving of Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese
• One large pear

A.M. Snack (116 calories)

• One large apple

Lunch (374 calories)

• One serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (268 calories)

• ¼ cup dry-roasted unsalted almonds
• One medium orange

Dinner (429 calories)

• One serving of Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch

Daily Totals: 

• 1,485 calories
• 78 grams of protein
• 138 grams of carbohydrates
• 35 grams of fiber
• 75 grams of fat
• 1,300 mg sodium

To make it 1,200 Calories: Change the A.M. snack to one plum and omit the almonds from the P.M. snack.

To make it 2,000 Calories, add three Tbsp. Natural peanut butter to A.M. snack, one large pear to lunch, and increase to ⅓ cup dry-roasted unsalted almonds at P.M. snack.

Day 26

Breakfast (298 calories)

• One serving of Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese
• One large pear

A.M. Snack (64 calories)

• One cup of raspberries

Lunch (374 calories)

• One serving Spinach & Strawberry Meal-Prep Salad

P.M. Snack (340 calories)

• One cup of low-fat plain Greek yogurt
• ½ cup blueberries
• Three Tbsp. chopped walnuts

Dinner (422 calories)

• One serving of Sheet-Pan Sesame Chicken & Broccoli with Scallion-Ginger Sauce.

Daily Totals: 

• 1,498 calories, 104 g protein
• 100 grams of carbohydrates
• 31 grams of fiber
• 80 grams of fat
• 1,686 mg sodium

To make it 1,200 calories, omit the yogurt and walnuts for the P.M. snack.

To make it 2,000 calories, add one serving of Raspberry-Kefir Power Smoothie to breakfast and add ⅓ cup of dry-roasted unsalted almonds to an A.M. snack.

Day 27

Breakfast (304 calories)

• One cup of low-fat plain Greek yogurt
• ¼ cup blueberries
• Three Tbsp. slivered almonds

A.M. Snack (131 calories)

• One large pear

Lunch (355 calories)

• One serving of Salmon-Stuffed Avocados
• One medium orange

P.M. Snack (293 calories)

• One cup of blackberries
• 30 dry-roasted unsalted almonds

Dinner (411 calories)

• One serving of Greek Cauliflower Rice Bowls with Grilled Chicken

Daily Totals: 

• 1,494 calories
• 91 grams of protein
• 111 grams of carbohydrates
• 35 grams of fiber
• 83 grams of fat
• 1,112 mg sodium

To make it 1,200 Calories: Change the A.M. snack to one medium orange and omit the almonds at the P.M. snack.

To Make it 2,000 Calories:

• Increase to ½ cup of blueberries at breakfast.
• Add ⅓ cup dry-roasted unsalted almonds to the A.M. snack.
• Add one serving of Cucumber & Avocado Salad to dinner.

Day 28

Breakfast (304 calories)

• One cup of low-fat plain Greek yogurt
• ¼ cup blueberries
• Three Tbsp. slivered almonds

A.M. Snack (131 calories)

• One large pear

Lunch (355 calories)

• One serving of Salmon-Stuffed Avocados
• One medium orange

P.M. Snack (305 calories)

• One medium apple
• Two Tbsp. Natural peanut butter

Dinner (402 calories)

• One serving of Southwestern Cauliflower Rice Bowls with Shrimp & Avocado Crema.

Daily Totals: 

• 1,496 calories
• 91 grams of protein
• 139 grams of carbohydrates
• 37 grams of fiber
• 71 grams of fat
• 1,068 mg sodium

To make it 1,200 Calories: Change the A.M. snack to one medium orange and omit the peanut butter at the P.M. snack.

To make it 2,000 calories, add ⅓ cup dry-roasted unsalted almonds to an A.M. snack and one serving of guacamole, chopped salad for dinner.

Day 29

Breakfast (298 calories)

• One serving of Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese
• One large pear

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (360 calories)

• One serving of White Bean & Veggie Salad

P.M. Snack (166 calories)

• One cup of low-fat plain Greek yogurt

Dinner (484 calories)

• One serving of Greek Salmon Bowl.

Daily Totals: 

• 1,514 calories
• 84 grams of protein
• 117 grams of carbohydrates
• 31 grams of fiber
• 84 grams of fat
• 1,340 mg sodium

To make it 1,200 Calories: Change the A.M. snack to ¼ cup sliced cucumbers and the P.M. snack to one medium orange.

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

Day 30

Breakfast (298 calories)

• One serving of Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese
• One large pear

A.M. Snack (182 calories)

• One cup of low-fat plain Greek yogurt
• ¼ cup raspberries

Lunch (360 calories)

• One serving of White Bean & Veggie Salad

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (447 calories)

• One serving of Zucchini Noodles with Avocado Pesto & Shrimp.

Daily Totals: 

• 1,514 calories
• 80 grams of protein
• 109 grams of carbohydrates
• 35 grams of fiber
• 90 grams of fat
• 1,373 mg sodium

To make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to one medium orange.

To make it 2,000 calories, add one serving of Raspberry-Kefir Power Smoothie to breakfast and three Tbsp. Chopped walnuts to A.M. snack, and add one large pear to lunch.

The Bottom Line

By following this 30‑day anti-inflammatory low-carb meal plan, you’re equipping your body with nutrient‑dense, inflammation‑fighting foods while keeping carbohydrates in check. This balanced approach—packed with healthy fats, fiber‑rich veggies and berries, and lean proteins—supports weight management, helps reduce chronic inflammation, and promotes overall well‑being. Stick with the plan, tailor it as needed, and enjoy the lasting health benefits of this anti‑inflammatory low‑carb meal plan.

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