7-Day High-Protein, High-Fiber Anti-Inflammatory Meal Plan, Created by a Dietitian (2024)

Protein is one of the building blocks of all the cells in your body. From your hair to your muscles to your hormones, it’s necessary to make sure you’re consuming enough protein to fuel all these body processes. But there are times in life when you may need a little more protein, such as when you're very physically active, if you’re following a vegetarian or vegan diet, if you’re older than 65 and if you are pregnant or breastfeeding. Not to mention, things like injuries or illness can temporarily increase your protein needs.

Read More: How Much Protein Do You Need to Eat Every Day?

But there is another major benefit of protein, and that’s the satiety factor it provides. Protein helps you feel full, which can help if you are trying to lose weight. But research suggests that eating too much protein and avoiding carbohydrates—especially those with fiber—can have a negative effect on your bowels and gut microbiota. In addition to protein, it’s important to consume fiber, especially fiber that comes from whole grains and vegetables. Fiber has several functions in the body, including promoting healthy digestion and healthy weight maintenance, supporting heart health and reducing the risk of constipation that may come along with eating more protein.

Consuming more anti-inflammatory foods alongside more protein and fiber is a triple whammy when it comes to health benefits. The anti-inflammatory diet is similar to the Mediterranean diet that focuses on nutrient-dense foods that are also often high in protein and fiber. But which ones should you focus on?

In this high-protein, high-fiber anti-inflammatory meal plan, we focus on lean proteins, high-fiber vegetables, whole grains, legumes and nuts to help you feel full and satisfied. Each day has at least 75 grams of protein, which is higher than the recommended 50 grams per day for a 140-pound person. (Protein needs are typically calculated at 0.8 grams per kilogram of body weight.) And for fiber, adults should aim for at least 25 grams, but we boosted this plan up to 30 grams of fiber per day. This meal plan is set at 1,500 calories per day, which is a level at which most people will lose weight, but if you require more or fewer calories, adjustments for 1,200 calories and 2,000 calories are also listed.

Related: Anti-Inflammatory Meal Plan for Beginners

What Is the Anti-Inflammatory Diet?

The anti-inflammatory diet limits highly processed foods, added sugars and excessive red meat consumption and instead focuses on healthy fats, complex carbohydrates, legumes, fruits and vegetables. By concentrating on nutrient-dense foods (those that give you a lot of nutrients in a serving) you can help reduce chronic inflammation in the body.

Chronic inflammation differs from acute inflammation in a few key ways. Acute inflammation occurs in response to an injury—such as when you fall down and bruise yourself—and usually resolves once an injury is healed. But chronic inflammation occurs even without an injury, is longer term and can persist without noticeable symptoms. This type of inflammation is associated with chronic diseases, such as cardiovascular disease, diabetes, cancers, chronic kidney disease, nonalcoholic fatty liver disease, autoimmune disorders and neurodegenerative disorders.

A few ways to reduce chronic inflammation include getting enough sleep and exercising, but another way is to increase your consumption of foods that have been shown to help lower inflammation, such as dark leafy greens, nuts, and blue and red produce like cherries, pomegranates, berries and beets.

High-Protein and High-Fiber Anti-Inflammatory Foods to Focus On

• Legumes (like lentils, chickpeas and other beans)
• Whole grains (like quinoa, whole-wheat bread, corn and brown rice)
• Fish (especially omega-3-rich fish like salmon and tuna)
• Eggs
• Dark leafy greens (like spinach, kale, collards and chard)
• Nuts and seeds (especially walnuts)
• Berries (such as blueberries, blackberries and strawberries)
• Red fruits (such as cherries and pomegranate)
• Beets
• Brassicas (such as broccoli, cauliflower and Brussels sprouts)
• Avocado
• Olives and olive oil
• Sweet potatoes
• Greek yogurt and kefir

How to Meal-Prep Your Week of Meals

1. Make Blueberry-Pecan Energy Balls for snacks on Days 1, 2 and 4.
2. Make for Days 3, 4 and 5.

Day 1

Breakfast (374 calories)

• 1 serving Peanut Butter and Banana Breakfast Sandwich
• 1 medium banana

A.M. Snack (139 calories)

• 18 unsalted roasted almonds

Lunch (332 calories)

• 1 serving

P.M. Snack (202 calories)

• 2 Blueberry-Pecan Energy Balls

Dinner (450 calories)

• 1 serving

Daily Totals: 1,498 calories, 83 g protein, 153 g carbohydrates, 33 g fiber, 68 g fat, 1,243 mg sodium

To make it 1,200 calories: Reduce to 6 almonds at A.M. snack and 1 energy ball at P.M. snack and swap dinner for Loaded Black Bean Nacho Soup.

To make it 2,000 calories: Add 1 ounce of cheese and increase to ¼ cup almonds at A.M. snack, add 2 hard-boiled eggs to lunch, increase to 3 energy balls at P.M. snack, and add 2 cups mixed greens with 1 serving of Balsamic Vinaigrette to dinner.

Day 2

Breakfast (333 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup fresh cherries
• 3 Tbsp. chopped walnuts

A.M. Snack (95 calories)

• 1 medium apple

Lunch (422 calories)

• 1 serving

P.M. Snack (202 calories)

• 2 Blueberry-Pecan Energy Balls

Dinner (443 calories)

• 1 serving

Daily Totals: 1,494 calories, 78 g protein, 140 g carbohydrates, 32 g fiber, 75 g fat, 1,269 mg sodium

To make it 1,200 calories: Reduce to 1½ tablespoons of walnuts at breakfast, swap lunch for Open-Face Cauliflower Cheddar Melt and reduce to 1 energy ball at P.M. snack.

To make it 2,000 calories: Add 2 tablespoons peanut butter to A.M. snack, increase to 3 energy balls at P.M. snack, and add 2 slices whole-wheat baguette to dinner.

Day 3

Breakfast (439 calories)

• 1 serving Avocado Toast with Burrata

A.M. Snack (162 calories)

• 3/4 cup lowfat plain Greek-style yogurt
• 1 teaspoon chia seeds
• 1 teaspoon honey

Lunch (338 calories)

• 1 serving

P.M. Snack (116 calories)

• 15 unsalted roasted almonds

Dinner (432 calories)

• 1 serving Cajun-Spiced Tofu Tostadas with Beet Crema

Daily Totals: 1,487 calories, 83 g protein, 121 g carbohydrates, 31 g fiber, 86 g fat, 1,708 mg sodium

To make it 1,200 calories: Swap breakfast for , reduce to ½ cup yogurt at A.M. snack, and reduce to 5 almonds at P.M. snack.

To make it 2,000 calories: Add ¼ cup chopped walnuts to A.M. snack, add 1 large pear to afternoon snack, and add 1/2 an avocado to dinner.

Day 4

Breakfast (375 calories)

• 1 serving Bircher Muesli

A.M. Snack (147 calories)

• 1/2 cup raspberries
• 1 ounce Cheddar cheese

Lunch (338 calories)

• 1 serving

P.M. Snack (101 calories)

• 1 Blueberry-Pecan Energy Ball

Dinner (559 calories)

• 1 serving

Daily Totals: 1,520 calories, 93 g protein, 147 g carbohydrates, 38 g fiber, 66 g fat, 1,350 mg sodium

To make it 1,200 calories: Swap dinner for Walnut-Rosemary Crusted Salmon with 1 cup mixed greens and 1/2 serving Balsamic Vinaigrette.

To make it 2,000 calories: Add 1 cup strawberries to breakfast, increase to 1 cup raspberries at A.M. snack, add ½ cup no-salt-added canned white beans to lunch, and increase to 3 energy balls at P.M. snack.

Day 5

Breakfast (507 calories)

• 1 serving Carrot Cake Overnight Oats

A.M. Snack (105 calories)

• 1 medium banana

Lunch (338 calories)

• 1 serving

P.M. Snack (100 calories)

• 1/2 cup edamame in pods

Dinner (459 calories)

• 1 serving

Daily Totals: 1,509 calories, 92 g protein, 158 g carbohydrates, 33 g fiber, 63 g fat, 1,478 mg sodium

To make it 1,200 calories: Swap breakfast for and swap A.M. snack for 5 unsalted almonds.

To make it 2,000 calories: Add 2 tablespoons peanut butter to A.M. snack, increase to 1 cup edamame at P.M. snack, and add 1 cup no-salt-added white beans to lunch.

Day 6

Breakfast (304 calories)

• 1 serving 1 cup raspberries

A.M. Snack (285 calories)

• 1 large pear
• 20 unsalted roasted almonds

Lunch (432 calories)

• 1 serving Avocado Tuna Spinach Salad

P.M. Snack (62 calories)

• 1 cup air-popped popcorn

Dinner (429 calories)

• 1 serving

Daily Totals: 1,513 calories, 76 g protein, 127 g carbohydrates, 38 g fiber, 84 g fat, 1,508 mg sodium

To make it 1,200 calories: Reduce to ½ cup raspberries at breakfast, omit almonds at A.M. snack and swap dinner for Ground Turkey Zucchini Boats.

To make it 2,000 calories: Add 1 more slice whole-grain bread and another egg to breakfast, increase to ¼ cup almonds at A.M. snack, add 1 cup edamame in pods to P.M. snack, and add 1 medium cooked sweet potato to dinner.

Day 7

Breakfast (276 calories)

• 1 serving
• 1/4 serving Bircher Muesli

A.M. Snack (199 calories)

• 8 dried walnut halves
• 1 medium apple
  

Lunch (325 calories)

• 1 serving

P.M. Snack (249 calories)

• 1 medium banana
• 1½ tablespoons peanut butter

Dinner (460 calories)

• 1 serving

Daily Totals: 1,509 calories, 77 g protein, 177 g carbohydrates, 37 g fiber, 64 g fat, 1,483 mg sodium

To make it 1,200 calories: Omit muesli at breakfast, reduce to 2 walnuts at A.M. snack, and omit peanut butter at P.M. snack.

To make it 2,000 calories: Increase to ½ serving muesli at breakfast, add 2 Blueberry-Pecan Energy Balls to A.M. snack, add 2 slices Cheddar cheese to the lunch sandwich.