7-Day High-Protein, Anti-Inflammatory, Mediterranean Diet Meal Plan

In this seven-day high-protein, anti-inflammatory, Mediterranean diet meal plan, we map out every week of meals and snacks tailor-made to assist scale back irritation. To assist scale back chronic inflammation, we embrace darkish leafy greens, deeply pigmented greens and fruits, and a wide range of wholesome fat, together with salmon, tuna, nuts and seeds. These nutrient-rich meals, along with the super-popular Mediterranean weight-reduction plan, can play a task in decreasing markers of persistent irritation, which helps higher coronary heart well being, immune well being, digestion and extra. You’ll additionally discover a wide range of protein-rich foods, together with fish, poultry, nuts, seeds, dairy and legumes. With three completely different calorie ranges, this scrumptious and nutritious meal plan may be adjusted to satisfy your wants. Let’s get began!

Why This Meal Plan Is Great for You

We incorporate the rules of the Mediterranean weight-reduction plan by prioritizing all kinds of greens, fruits, seafood, nuts, seeds and legumes whereas limiting refined grains and extra added sugars. Simply following the Mediterranean weight-reduction plan is linked to diminished ranges of irritation, however we additionally made certain to incorporate meals which are significantly useful at decreasing inflammation, comparable to antioxidant-rich fruit and veggies and wholesome fat from meals like salmon, tuna, nuts and seeds. 

To assist promote satiety and assist your well being, every day supplies a median of 111 grams of protein and 36 grams of fiber. As the inspiration of our cells, protein performs a task in each single perform of the physique, with a very important position in immune well being, muscle improvement and bone density, to call a couple of. Fiber is a crucial nutrient that many people don’t get sufficient of, with simply 5% of Americans reaching their day by day fiber consumption aim. Fiber has many health benefits—it may possibly assist enhance coronary heart well being, promote good digestion and numerous intestine micro organism, scale back body weight and assist higher blood sugar ranges. Each day supplies a median of 36 grams of fiber, nicely above the Daily Value of 28 grams per day.

This 1,800-calorie meal plan has modifications for 1,500 and a pair of,000 energy to assist these with completely different calorie needs. While we beforehand included meal plans and modifications for 1,200 energy, we not do. The 2020-2025 Dietary Guidelines for Americans means that limiting your energy to 1,200 per day is just too low for most individuals to satisfy their dietary wants, plus it’s unsustainable for long-term well being and well-being.

Day 1

Breakfast (361 energy)

A.M. Snack (206 energy)

• ¼ cup unsalted dry-roasted almonds

Lunch (476 energy)

P.M. Snack (170 energy)

Dinner (488 energy)

Evening Snack (95 energy)

Daily Totals: 1,796 energy, 85g fats, 102g protein, 171g carbohydrate, 43g fiber, 1,447mg sodium.

Make it 1,500 energy: Change A.M. snack to 1 plum and omit night snack.

Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to night snack.

Day 2

Breakfast (488 energy)

A.M. Snack (307 energy)

• ¼ cup unsalted dry-roasted shelled pistachios
• 1 massive pear

Lunch (407 energy)

P.M. Snack (170 energy)

Dinner (444 energy)

Daily Totals: 1,817 energy, 77g fats, 121g protein, 177g carbohydrate, 34g fiber, 1,573mg sodium.

Make it 1,500 energy: Omit Strawberry-Banana Green Smoothie at breakfast.

Make it 2,000 energy: Have 1 serving Cucumber-Dill Ricotta Snack Jar as a night snack.

Day 3

Breakfast (361 energy)

A.M. Snack (206 energy)

• ¼ cup unsalted dry-roasted almonds

Lunch (407 energy)

P.M. Snack (170 energy)

Dinner (555 energy)

Evening Snack (95 energy)

Daily Totals: 1,795 energy, 83g fats, 107g protein, 177g carbohydrate, 36g fiber, 1,162mg sodium.

Make it 1,500 energy: Change A.M. snack to 1 plum and omit night snack.

Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to night snack.

Day 4

Breakfast (488 energy)

A.M. Snack (184 energy)

Lunch (407 energy)

P.M. Snack (62 energy)

Dinner (655 energy)

Daily Totals: 1,796 energy, 73g fats, 123g protein, 174g carbohydrate, 36g fiber, 1,761mg sodium.

Make it 1,500 energy: Omit Strawberry-Banana Green Smoothie at breakfast.

Make it 2,000 energy: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 5

Breakfast (488 energy)

A.M. Snack (184 energy)

Lunch (397 energy)

P.M. Snack (191 energy)

• ¼ cup unsalted dry-roasted shelled pistachios
• ¼ cup blackberries

Dinner (559 energy)

Meal-Prep Tip: Reserve two servings Pesto Chicken Quinoa Bowls to have for lunch on Days 6 and seven.

Daily Totals: 1,819 energy, 91g fats, 115g protein, 151g carbohydrate, 30g fiber, 2,099mg sodium.

Make it 1,500 energy: Omit Strawberry-Banana Green Smoothie at breakfast.

Make it 2,000 energy: Have 1 serving Cottage Cheese-Berry Bowl as a night snack.

Day 6

Breakfast (361 energy)

A.M. Snack (193 energy)

Lunch (389 energy)

P.M. Snack (170 energy)

Dinner (464 energy)

Evening Snack (206 energy)

• ¼ cup unsalted dry-roasted almonds

Daily Totals: 1,783 energy, 96g fats, 112g protein, 133g carbohydrate, 34g fiber, 1,215mg sodium.

Make it 1,500 energy: Change P.M. snack to 1 cup blueberries and omit night snack.

Make it 2,000 energy: Add 1 cup low-fat plain kefir to lunch and add 1 medium banana to night snack.

Day 7

Breakfast (488 energy)

A.M. Snack (193 energy)

Lunch (389 energy)

P.M. Snack (170 energy)

Dinner (558 energy)

Evening Snack (101 energy)

Daily Totals: 1,811 energy, 81g fats, 100g protein, 192g carbohydrate, 39g fiber, 1,769mg sodium.

Make it 1,500 energy: Omit Strawberry-Banana Green Smoothie at breakfast.

Make it 2,000 energy: Add ¼ cup unsalted dry-roasted almonds to night snack.

How to Meal-Prep Your Week of Meals

1. Make Sun-Dried Tomato & Feta Egg Bites to have for breakfast all through the week.
2. Prepare Crunchy Chopped Salad to have for lunch on Days 2 via 5.

Foods to Focus On

• Vegetables
• Fruits
• Whole grains
• Fish and seafood
• Nuts and seeds
• Legumes
• Meat
• Poultry
• Eggs
• Unsweetened dairy
• Olive oil
• Avocado
• Herbs and spices

Strategies to Follow an Anti-Inflammatory, Mediterranean Diet

• Eat More Plants: Rich in fiber and vitamins, meals like fruits, greens, nuts, complete grains and legumes are the cornerstone of the Mediterranean weight-reduction plan. 
• Include Unsaturated Fats: Unsaturated fats embrace fatty fish, comparable to salmon and tuna, in addition to avocado, olive oil, nuts and seeds. Unsaturated fat can assist enhance coronary heart well being and scale back irritation.
• Eat a Wide Variety of Protein: The Mediterranean weight-reduction plan encourages a big selection of protein, with an emphasis on seafood, poultry, eggs, dairy, nuts, seeds and legumes. Contrary to earlier steering, meals like crimson meat may be included within the Mediterranean weight-reduction plan, although the concept is to give attention to a wide range of protein sources relatively than focusing too closely on one choice.
• Choose Whole Grains: Whole grains embrace quinoa, brown rice, farro, bulgur, barley, sorghum and freekeh. Including extra fiber-rich grains can assist you attain your day by day fiber objectives and assist your well being.
• Limit Added Sugars: Added sugars in extra can exacerbate irritation. To reduce, check out the diet label to see the place they might be making their means into your routine, and go for water or different unsweetened drinks to scale back your whole added sugar consumption.