7-Day Sugar-Free, Anti-Inflammatory Meal Plan for Weight Loss

Meal plan at a glance
DAYS	​1	​2	​3	​4	​5	​6	​7
MEAL	​Breakfast: Chickpea and potato hash ——— Lunch: Beetroot and Avocado Wrap ——— Dinner: Lemon-Garlic Salmon and Kale-Pear Salad	​Breakfast: Lemon-blueberry smoothie ——— Lunch: Chicken and Spinach Salad with Feta ——— Dinner: Creamy lemon and spinach spaghetti	​Breakfast: Strawberry Pecan Chia Yogurt ——— Lunch: Chicken and Spinach Salad with Feta ——— Dinner: Grilled Chicken and Cauliflower Rice Bowl	​Breakfast: Lemon-blueberry smoothie ——— Lunch: Chicken and Spinach Salad with Feta ——— Dinner: Easy Chicken Tikka Masala	​Breakfast: Strawberry Pecan Chia Yogurt ——— Lunch: Chicken and Spinach Salad with Feta ——— Dinner: Lentil Soup and Lemon-Garlic Coleslaw	​Breakfast: Lemon-blueberry smoothie ——— Lunch: Lentil & Orange Soup ——— Dinner: Halibut salad with pistachio and wild rice	​Breakfast: Chickpea and potato hash ——— Lunch: Lentil & Orange Soup ——— Dinner: Garlic Chicken with Olives and Potatoes
DAILY TOTALS	​Calories: 1,509 Fat: 89g Protein: 71g Carbohydrates: 119g Fiber: 28g Sodium: 1,977 mg	​Calories: 1,501 Fat: 64g Protein: 71g Carbohydrates: 177g Fiber: 32g Sodium: 1,180 mg	​Calories: 1,494 Fat: 71g Protein: 93g Carbohydrates: 128g Fiber: 28g Sodium: 1,440 mg	​Calories: 1,520 Fat: 57g Protein: 96g Carbohydrates: 165g Fiber: 29g Sodium: 1,524 mg	​Calories: 1,517 Fat: 77g Protein: 84g Carbohydrates: 133g Fiber: 32g Sodium: 1,635 mg	​Calories: 1,499 Fat: 54g Protein: 83g Carbohydrates: 185g Fiber: 30g Sodium: 1,363 mg	​Calories: 1,505 Fat: 58g Protein: 76g Carbohydrates: 177g Fiber: 32g Sodium: 1,804 mg

Day 1

Daily totals: 1,481 calories, 74 g fat, 83 g protein, 140 g carbohydrates, 37 g fiber, 1,385 mg sodium, 0 g added sugar

Breakfast (361 calories)

Morning snack (170 calories)

Lunch (366 calories)

Afternoon snack (131 calories)

Dinner (453 calories)

To make it 1,800 calories: Add 2 servings of Easy Black Bean Dip and 1½ cups sliced ​​red pepper as an evening snack.

To make it 2,000 calories: Increase dinner to 1½ servings of chicken guacamole bowls.

Day 2

Daily totals: 1,502 calories, 68 g fat, 89 g protein, 130 g carbohydrates, 33 g fiber, 1,237 mg sodium, 0 g added sugar

Breakfast (296 calories)

Morning snack (155 calories)

• ½ cup drained plain whole milk yogurt (Greek style)
• ½ cup raspberries

Lunch (463 calories)

Afternoon snack (141 calories)

• ½ cup sliced ​​red pepper

Dinner (447 calories)

To make it 1,800 calories: Add 1 serving of Trail Mix Energy Bites and 1 clementine as an evening snack.

To make it 2,000 calories: Increase dinner to 1½ servings of sheet pan roasted salmon with potatoes and green beans.

Day 3

Daily totals: 1,507 calories, 61 g fat, 97 g protein, 140 g carbohydrates, 35 g fiber, 1,718 mg sodium, 0 g added sugar

Breakfast (296 calories)

Morning snack (155 calories)

• ½ cup drained plain whole milk yogurt (Greek style)
• ½ cup raspberries

Lunch (463 calories)

Afternoon snack (141 calories)

Dinner (452 ​​calories)

To make it 1,800 calories: Add 1 serving of Trail Mix Energy Bites and 1 clementine as an evening snack.

To make it 2,000 calories: Increase dinner to 1½ servings of lemon-garlic cod with roasted vegetables and ½ cup cooked quinoa.

Day 4

Daily totals: 1,520 calories, 72 g fat, 86 g protein, 135 g carbohydrates, 40 g fiber, 1,829 mg sodium, 0 g added sugar

Breakfast (296 calories)

Morning snack (155 calories)

• ½ cup drained plain whole milk yogurt (Greek style)
• ½ cup raspberries

Lunch (463 calories)

Afternoon snack (141 calories)

Dinner (465 calories)

To make it 1,800 calories: Add 1 serving of Trail Mix Energy Bites and 1 clementine as an evening snack.

To make it 2,000 calories: Increase dinner to 1½ servings of high-protein, high-fiber chicken soup and 1 serving of cucumber, tomato, and avocado salad with lemon-shallot vinaigrette.

Day 5

Daily totals: 1,467 calories, 61 g fat, 87 g protein, 141 g carbohydrates, 33 g fiber, 1,476 mg sodium, 0 g added sugar

Breakfast (296 calories)

Morning snack (155 calories)

• ½ cup drained plain whole milk yogurt (Greek style)
• ½ cup raspberries

Lunch (463 calories)

Afternoon snack (141 calories)

Dinner (412 calories)

To make it 1,800 calories: Add 1 serving of Trail Mix Energy Bites and 2 clementines as an evening snack.

To make it 2,000 calories: Increase dinner to 1½ servings of shrimp and garlic spinach and 1 cup of cooked brown rice.

Day 6

Daily totals: 1,515 calories, 59 g fat, 82 g protein, 156 g carbohydrates, 34 g fiber, 2,030 mg sodium, 0 g added sugar

Breakfast (373 calories)

Morning snack (140 calories)

• ½ cup edamame
• 1 cup of strawberries

Lunch (429 calories)

Afternoon snack (131 calories)

● ½ serving of Trail Mix energy bites (1 scoop)

Dinner (443 calories)

To make it 1,800 calories: Add 1 cup of drained plain whole milk yogurt (Greek style) and ½ cup of raspberries as an evening snack.

To make it 2,000 calories: Increase dinner to 1½ servings of Creamy Spinach, Lemon, and Parmesan White Bean Casserole.

Day 7

Daily totals: 1,494 calories, 63 g fat, 97 g protein, 144 g carbohydrates, 30 g fiber, 2,016 mg sodium, 0 g added sugar

Breakfast (373 calories)

Morning snack (140 calories)

• ½ cup edamame
• 1 cup of strawberries

Lunch (429 calories)

Afternoon snack (131 calories)

Dinner (422 calories)

To make it 1,800 calories: Add 1 cup of drained plain whole milk yogurt (Greek style) and ½ cup of raspberries as an evening snack.

To make it 2,000 calories: Increase dinner to 1½ bowl servings of Salmon Piccata cereal.

Other Tips for Healthy Weight Loss

In addition to adding anti-inflammatory foods to your diet, consider these additional tips to further support your weight loss efforts:

• Favor proteins at meals: Studies have shown that eating enough protein can promote weight loss by helping reduce body fat while preserving lean muscle mass. Protein can also increase hormones that promote satiety while decreasing those that stimulate hunger, which, in turn, can help you eat less and feel full longer.
• Move your body regularly: Aerobic exercise, such as walking, swimming and cycling, has been shown to promote weight loss and reduce abdominal fat. Strength training is equally important because it helps preserve lean muscle mass as you lose weight.
• Get enough sleep: Sleep can be easy to neglect when you’re focused on food and exercise, but it can also influence hormones involved in hunger and appetite. Research suggests that sleep deprivation is associated with an increase in hunger hormones and a decrease in hormones that make you feel full. Therefore, getting enough sleep can help regulate appetite and encourage weight loss.