{"id":186366,"date":"2025-06-15T12:48:15","date_gmt":"2025-06-15T12:48:15","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/186366\/"},"modified":"2025-06-15T12:48:15","modified_gmt":"2025-06-15T12:48:15","slug":"30-day-no-sugar-high-fiber-anti-inflammatory-meal-plan-created-by-a-dietitian","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/186366\/","title":{"rendered":"30-Day No-Sugar, High-Fiber, Anti-Inflammatory Meal Plan, Created by a Dietitian"},"content":{"rendered":"<ul>\n<li>This 30-day plan is set at 1,800 calories daily, with modifications for 1,500 and 2,000 calories.<\/li>\n<li>Each day provides at least 70 grams of protein and 30 grams of fiber\u2014two nutrients that can help you feel full and promote satiety.\u00a0<\/li>\n<li>This plan prioritizes foods rich in anti-inflammatory properties and avoids foods with added sugars.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Looking for a nutrient-rich meal plan to follow? Look no further. In this 30-day no-added-sugar, high-fiber, anti-inflammatory meal plan, we map out an entire month of healthy meals and snacks tailored to help reduce inflammation in the body. Each day includes at least 30 grams of fiber per day\u2014an important nutrient with some serious health benefits. Eating enough fiber can help support a healthy gut, facilitate weight loss and improve blood sugar and cholesterol levels. Yet, just 7% of Americans reach their daily fiber goal.<strong> <\/strong>To help reduce inflammation, we incorporate the principles of the anti-inflammatory diet, which research links to a reduced risk of developing chronic diseases like heart disease and type 2 diabetes. You\u2019ll find an abundance of richly-pigmented fruits and vegetables, healthy fats, legumes and fish to help quell inflammation in the body. What you won\u2019t find is any added sugars. While occasionally eating added sugars won\u2019t derail efforts to reduce inflammation, many of us are eating more than we realize. The average adult in the U.S. consumes about 17 teaspoons of added sugar per day, which is well above the American Heart Association&#8217;s recommended daily max of 6 teaspoons for women and 9 for men., When consumed in large amounts, added sugars may increase inflammation, which is why we opted to skip them in this plan. With three different calorie levels to choose from, this healthy eating plan can work for most people.\n<\/p>\n<p>  Week 1  <\/p>\n<p>Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley<\/p>\n<p id=\"mntl-sc-block_6-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Meal-Prep Tips:\u00a0<\/strong>\n<\/p>\n<ol id=\"mntl-sc-block_8-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Make <a href=\"https:\/\/www.eatingwell.com\/strawberry-chia-pudding-8756143\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Strawberry Chia Pudding<\/a> to have for breakfast on days 2 through 5.<\/li>\n<li>Prepare <a href=\"https:\/\/www.eatingwell.com\/high-protein-lemon-turmeric-chicken-soup-8776677\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">High-Protein Lemon &amp; Turmeric Chicken Soup<\/a> to have for lunch on days 2 through 5.<\/li>\n<\/ol>\n<p>  Day 1<br \/>\n  Breakfast (410 calories)  <\/p>\n<p>  A.M. Snack (268 calories)  <\/p>\n<p>  Lunch (391 calories)  <\/p>\n<p>  P.M. Snack (195 calories)  <\/p>\n<p>  Dinner (512 calories)  <\/p>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,778 calories, 91g fat, 97g protein, 156g carbohydrate, 36g fiber, 1,382mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories:<\/strong> Add 1 cup sliced carrots with \u00bc cup hummus as an evening snack.\n<\/p>\n<p>  Day 2<br \/>\n  Breakfast (422 calories)  <\/p>\n<p>  A.M. Snack (62 calories)  <\/p>\n<p>  Lunch (469 calories)  <\/p>\n<p>  P.M. Snack (195 calories)  <\/p>\n<p>  Dinner (638 calories)  <\/p>\n<p id=\"mntl-sc-block_48-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,786 calories, 82g fat, 81g protein, 181g carbohydrate, 37g fiber, 1,768mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_50-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_52-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 cup sliced carrots with \u00bc cup hummus as an evening snack.\n<\/p>\n<p>  Day 3<br \/>\n  Breakfast (422 calories)  <\/p>\n<p>  A.M. Snack (268 calories)  <\/p>\n<p>  Lunch (469 calories)  <\/p>\n<p>  P.M. Snack (249 calories)  <\/p>\n<p>  Dinner (416 calories)  <\/p>\n<p id=\"mntl-sc-block_70-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,825 calories, 89g fat, 90g protein, 178g carbohydrate, 40g fiber, 1,554mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_72-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and change P.M. snack to \u00bc cup dry-roasted unsalted shelled pistachios.\n<\/p>\n<p id=\"mntl-sc-block_74-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 cup sliced carrots with \u00bc cup hummus as an evening snack.\n<\/p>\n<p>  Day 4<br \/>\n  Breakfast (422 calories)  <\/p>\n<p>  A.M. Snack (249 calories)  <\/p>\n<p>  Lunch (469 calories)  <\/p>\n<p>  P.M. Snack (195 calories)  <\/p>\n<p>  Dinner (386 calories)  <\/p>\n<p>  Evening Snack (63 calories)  <\/p>\n<p id=\"mntl-sc-block_95-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,786 calories, 66g fat, 87g protein, 209g carbohydrate, 42g fiber, 1,835mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_97-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and evening snack.\n<\/p>\n<p id=\"mntl-sc-block_99-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds to the evening snack.\n<\/p>\n<p>  Day 5<br \/>\n  Breakfast (422 calories)  <\/p>\n<p>  A.M. Snack (268 calories)  <\/p>\n<p>  Lunch (469 calories)  <\/p>\n<p>  P.M. Snack (62 calories)  <\/p>\n<p>  Dinner (577 calories)  <\/p>\n<p id=\"mntl-sc-block_117-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Meal-Prep Tip:<\/strong> Reserve two servings <a href=\"https:\/\/www.eatingwell.com\/creamy-lemon-parmesan-broccoli-white-bean-casserole-9465923\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Creamy Lemon-Parmesan Broccoli &amp; White Bean Casserole<\/a> to have for lunch on days 6 &amp; 7.\n<\/p>\n<p id=\"mntl-sc-block_119-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,798 calories, 73g fat, 83g protein, 218g carbohydrate, 43g fiber, 1,477mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_121-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and change P.M. snack to 1 clementine.\n<\/p>\n<p id=\"mntl-sc-block_123-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/cottage-cheese-snack-jar-with-fruit-8411316\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Cottage Cheese Snack Jar with Fruit<\/a> as an evening snack.\n<\/p>\n<p>  Day 6<br \/>\n  Breakfast (410 calories)  <\/p>\n<p>  A.M. Snack (268 calories)  <\/p>\n<p>  Lunch (577 calories)  <\/p>\n<p>  P.M. Snack (95 calories)  <\/p>\n<p>  Dinner (456 calories)  <\/p>\n<p id=\"mntl-sc-block_141-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,808 calories, 70g fat, 81g protein, 238g carbohydrate, 44g fiber, 1,734mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_143-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and change P.M. snack to 1 medium orange.\n<\/p>\n<p id=\"mntl-sc-block_145-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 2 Tbsp. almond butter to the P.M. snack.\n<\/p>\n<p>  Day 7<br \/>\n  Breakfast (409 calories)  <\/p>\n<p>  A.M. Snack (131 calories)  <\/p>\n<p>  Lunch (577 calories)  <\/p>\n<p>  P.M. Snack (195 calories)  <\/p>\n<p>  Dinner (485 calories)  <\/p>\n<p id=\"mntl-sc-block_163-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,797 calories, 78g fat, 93g protein, 185g carbohydrate, 45g fiber, 2,280mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_165-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Change A.M. snack to 1 clementine and omit P.M. snack.\n<\/p>\n<p>  Week 2  <\/p>\n<p>Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer<\/p>\n<p id=\"mntl-sc-block_169-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Meal-Prep Tips:\u00a0<\/strong>\n<\/p>\n<ol id=\"mntl-sc-block_171-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Make <a href=\"https:\/\/www.eatingwell.com\/blueberry-coconut-walnut-baked-oatmeal-8776719\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Blueberry-Coconut-Walnut Baked Oatmeal<\/a> to have for breakfast on days 9 through 12.\u00a0<\/li>\n<li>Prepare <a href=\"https:\/\/www.eatingwell.com\/broccoli-white-bean-cheese-quiche-8782525\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Broccoli, White Bean &amp; Cheese Quiche<\/a> to have for lunch on days 9 through 12.<\/li>\n<li>Make <a href=\"https:\/\/www.eatingwell.com\/fig-newton-inspired-energy-balls-8707087\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">Fig Newton\u2013Inspired Energy Balls<\/a> to have for a snack throughout the week.<\/li>\n<\/ol>\n<p>  Day 8<br \/>\n  Breakfast (424 calories)  <\/p>\n<p>  A.M. Snack (234 calories)  <\/p>\n<p>  Lunch (356 calories)  <\/p>\n<p>  P.M. Snack (170 calories)  <\/p>\n<p>  Dinner (447 calories)  <\/p>\n<p>  Evening Snack (176 calories)  <\/p>\n<ul id=\"mntl-sc-block_190-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00bc cup dry-roasted unsalted shelled pistachios<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_192-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,807 calories, 94g fat, 102g protein, 163g carbohydrate, 41g fiber, 1,134mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_194-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Change A.M. to \u00bd cup blueberries and omit the evening snack.\n<\/p>\n<p id=\"mntl-sc-block_196-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast.\n<\/p>\n<p>  Day 9<br \/>\n  Breakfast (498 calories)  <\/p>\n<p>  A.M. Snack (62 calories)  <\/p>\n<p>  Lunch (391 calories)  <\/p>\n<p>  P.M. Snack (195 calories)  <\/p>\n<p>  Dinner (697 calories)  <\/p>\n<p id=\"mntl-sc-block_214-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,823 calories, 84g fat, 77g protein, 193g carbohydrate, 35g fiber, 1,693mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_216-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack, omit strawberries at lunch and omit the P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_218-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds as an evening snack.\n<\/p>\n<p>  Day 10<br \/>\n  Breakfast (498 calories)  <\/p>\n<p>  A.M. Snack (234 calories)  <\/p>\n<p>  Lunch (391 calories)  <\/p>\n<p>  P.M. Snack (170 calories)  <\/p>\n<p>  Dinner (518 calories)  <\/p>\n<p id=\"mntl-sc-block_236-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,791 calories, 88g fat, 94g protein, 171g carbohydrate, 36g fiber, 1,809mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_238-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M snack and strawberries at lunch.\n<\/p>\n<p id=\"mntl-sc-block_240-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds as an evening snack.\n<\/p>\n<p>  Day 11<br \/>\n  Breakfast (498 calories)  <\/p>\n<p>  A.M. Snack (234 calories)  <\/p>\n<p>  Lunch (353 calories)  <\/p>\n<p>  P.M. Snack (195 calories)  <\/p>\n<p>  Dinner (534 calories)  <\/p>\n<p id=\"mntl-sc-block_258-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,813 calories, 81g fat, 81g protein, 190g carbohydrate, 36g fiber, 1,848mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_260-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and change P.M. snack to 1 medium apple.\n<\/p>\n<p id=\"mntl-sc-block_262-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u2154 cup low-fat plain kefir to breakfast and 1 serving\u00a0 <a href=\"https:\/\/www.eatingwell.com\/tzatziki-cucumber-slices-8710444\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Tzatziki Cucumber Slices<\/a> as an evening snack.\n<\/p>\n<p>  Day 12<br \/>\n  Breakfast (498 calories)  <\/p>\n<p>  A.M. Snack (234 calories)  <\/p>\n<p>  Lunch (391 calories)  <\/p>\n<p>  P.M. Snack (195 calories)  <\/p>\n<p>  Dinner (431 calories)  <\/p>\n<p>  Evening Snack (95 calories)  <\/p>\n<p id=\"mntl-sc-block_283-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,824 calories, 79g fat, 74g protein, 211g carbohydrate, 44g fiber, 1,943mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_285-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and evening snack.\n<\/p>\n<p id=\"mntl-sc-block_287-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 2 Tbsp. almond butter to the evening snack.\n<\/p>\n<p>  Day 13<br \/>\n  Breakfast (424 calories)  <\/p>\n<p>  A.M. Snack (234 calories)  <\/p>\n<p>  Lunch (416 calories)  <\/p>\n<p>  P.M. Snack (170 calories)  <\/p>\n<p>  Dinner (535 calories)  <\/p>\n<p>  Evening Snack (31 calories)  <\/p>\n<p id=\"mntl-sc-block_308-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,808 calories, 85g fat, 93g protein, 187g carbohydrate, 46g fiber, 1,071mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_310-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack, change P.M. snack to 1 large pear and omit the evening snack.\n<\/p>\n<p id=\"mntl-sc-block_312-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds to the evening snack.\n<\/p>\n<p>  Day 14<br \/>\n  Breakfast (424 calories)  <\/p>\n<p>  A.M. Snack (234 calories)  <\/p>\n<p>  Lunch (416 calories)  <\/p>\n<p>  P.M. Snack (195 calories)  <\/p>\n<p>  Dinner (445 calories)  <\/p>\n<p>  Evening Snack (95 calories)  <\/p>\n<p id=\"mntl-sc-block_333-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,809 calories, 77g fat, 70g protein, 223g carbohydrate, 50g fiber, 1,489mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_335-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and the evening snack.\n<\/p>\n<p>  Week 3  <\/p>\n<p id=\"mntl-sc-block_338-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Meal-Prep Tips:\u00a0<\/strong>\n<\/p>\n<ol id=\"mntl-sc-block_340-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Make <a href=\"https:\/\/www.eatingwell.com\/mini-crustless-quiches-with-kale-mushrooms-feta-8696019\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Mini Crustless Quiches with Kale, Mushrooms &amp; Feta<\/a> to have for breakfast on days 16 through 21.<\/li>\n<li>Prepare servings <a href=\"https:\/\/www.eatingwell.com\/recipe\/275272\/spinach-strawberry-meal-prep-salad\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Spinach &amp; Strawberry Meal-Prep Salad<\/a> to have for lunch on days 16 through 19.<\/li>\n<li>Make <a href=\"https:\/\/www.eatingwell.com\/trail-mix-energy-bites-8775963\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">Trail Mix Energy Bites<\/a> to have as a snack throughout the week.<\/li>\n<\/ol>\n<p>  Day 15<br \/>\n  Breakfast (410 calories)  <\/p>\n<p>  A.M. Snack (268 calories)  <\/p>\n<p>  Lunch (403 calories)  <\/p>\n<p>  P.M. Snack (195 calories)  <\/p>\n<p>  Dinner (436 calories)  <\/p>\n<p>  Evening Snack (62 calories)  <\/p>\n<p id=\"mntl-sc-block_361-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,775 calories, 84g fat, 93g protein, 174g carbohydrate, 42g fiber, 1,304mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_363-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_365-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds to the evening snack.\n<\/p>\n<p>  Day 16<br \/>\n  Breakfast (365 calories)  <\/p>\n<p>  A.M. Snack (170 calories)  <\/p>\n<p>  Lunch (415 calories)  <\/p>\n<p>  P.M. Snack (261 calories)  <\/p>\n<p>  Dinner (490 calories)  <\/p>\n<p>  Evening Snack (95 calories)  <\/p>\n<p id=\"mntl-sc-block_386-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,796 calories, 93g fat, 85g protein, 174g carbohydrate, 36g fiber, 2,196mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_388-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit P.M. snack and change the evening snack to 1 medium orange.\n<\/p>\n<p id=\"mntl-sc-block_390-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 2 Tbsp. almond butter to the evening snack.\n<\/p>\n<p>  Day 17<br \/>\n  Breakfast (365 calories)  <\/p>\n<p>  A.M. Snack (122 calories)  <\/p>\n<p>  Lunch (415 calories)  <\/p>\n<p>  P.M. Snack (261 calories)  <\/p>\n<p>  Dinner (639 calories)  <\/p>\n<p id=\"mntl-sc-block_408-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,802 calories, 96g fat, 81g protein, 166g carbohydrate, 32g fiber, 1,988mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_410-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Change A.M. snack to 1 medium apple and omit the P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_412-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/cottage-cheese-snack-jar-with-fruit-8411316\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Cottage Cheese Snack Jar with Fruit<\/a> as an evening snack.\n<\/p>\n<p>  Day 18<br \/>\n  Breakfast (365 calories)  <\/p>\n<p>  A.M. Snack (170 calories)  <\/p>\n<p>  Lunch (415 calories)  <\/p>\n<p>  P.M. Snack (261 calories)  <\/p>\n<p>  Dinner (459 calories)  <\/p>\n<p>  Evening Snack (122 calories)  <\/p>\n<p id=\"mntl-sc-block_433-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,792 calories, 87g fat, 108g protein, 154g carbohydrate, 32g fiber, 1,901mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_435-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and evening snack.\n<\/p>\n<p id=\"mntl-sc-block_437-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/7899857\/spinach-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Spinach Smoothie<\/a> to breakfast.\n<\/p>\n<p>  Day 19<br \/>\n  Breakfast (330 calories)  <\/p>\n<p>  A.M. Snack (170 calories)  <\/p>\n<p>  Lunch (441 calories)  <\/p>\n<p>  P.M. Snack (261 calories)  <\/p>\n<p>  Dinner (592 calories)  <\/p>\n<p id=\"mntl-sc-block_455-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,795 calories, 100g fat, 92g protein, 142g carbohydrate, 35g fiber, 1,928mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_457-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Reduce to \u00bd cup blackberries at breakfast and omit P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_459-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/7899857\/spinach-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Spinach Smoothie<\/a> to breakfast.\n<\/p>\n<p>  Day 20<br \/>\n  Breakfast (365 calories)  <\/p>\n<p>  A.M. Snack (130 calories)  <\/p>\n<p>  Lunch (534 calories)  <\/p>\n<p>  P.M. Snack (261 calories)  <\/p>\n<p>  Dinner (486 calories)  <\/p>\n<p id=\"mntl-sc-block_477-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,776 calories, 89g fat, 95g protein, 157g carbohydrate, 34g fiber, 2,138mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_479-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Reduce to \u00be cup cherries at breakfast and omit P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_481-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/262123\/raspberry-kefir-power-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Raspberry-Kefir Power Smoothie<\/a> to breakfast.\n<\/p>\n<p>  Day 21<br \/>\n  Breakfast (365 calories)  <\/p>\n<p>  A.M. Snack (86 calories)  <\/p>\n<ul id=\"mntl-sc-block_488-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00be cup low-fat plain kefir<\/li>\n<\/ul>\n<p>  Lunch (534 calories)  <\/p>\n<p>  P.M. Snack (261 calories)  <\/p>\n<p>  Dinner (553 calories)  <\/p>\n<p id=\"mntl-sc-block_499-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,800 calories, 74g fat, 70g protein, 222g carbohydrate, 39g fiber, 1,960mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_501-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Change A.M. snack to 1 clementine and omit the P.M. snack.\n<\/p>\n<p>  Week 4  <\/p>\n<p>Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keely<\/p>\n<p id=\"mntl-sc-block_505-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Meal-Prep Tips:\u00a0<\/strong>\n<\/p>\n<ol id=\"mntl-sc-block_507-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Make <a href=\"https:\/\/www.eatingwell.com\/pumpkin-date-overnight-oats-8707667\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Pumpkin-Date Overnight Oats<\/a> to have for breakfast on days 23 through 26.<\/li>\n<li>Prepare <a href=\"https:\/\/www.eatingwell.com\/chickpea-beet-feta-salad-with-lemon-garlic-vinaigrette-8629991\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Chickpea, Beet &amp; Feta Salad with Lemon-Garlic Vinaigrette<\/a> to have for lunch on days 23 through 26.<\/li>\n<li>Make <a href=\"https:\/\/www.eatingwell.com\/apple-peanut-butter-energy-balls-8364376\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">Apple &amp; Peanut Butter Energy Balls<\/a> to have as a snack throughout the week.<\/li>\n<\/ol>\n<p>  Day 22<br \/>\n  Breakfast (409 calories)  <\/p>\n<p>  A.M. Snack (122 calories)  <\/p>\n<p>  Lunch (419 calories)  <\/p>\n<p>  P.M. Snack (95 calories)  <\/p>\n<p>  Dinner (742 calories)  <\/p>\n<p id=\"mntl-sc-block_525-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,787 calories, 95g fat, 79g protein, 172g carbohydrate, 52g fiber, 1,687mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_527-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Change dinner to 1 serving <a href=\"https:\/\/www.eatingwell.com\/lemon-garlic-sheet-pan-salmon-with-potatoes-green-beans-8719029\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Lemon-Garlic Sheet-Pan Salmon with Potatoes &amp; Green Beans<\/a>.\n<\/p>\n<p id=\"mntl-sc-block_529-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 2 Tbsp. almond to the P.M. snack.\n<\/p>\n<p>  Day 23<br \/>\n  Breakfast (432 calories)  <\/p>\n<p>  A.M. Snack (246 calories)  <\/p>\n<p>  Lunch (390 calories)  <\/p>\n<p>  P.M. Snack (122 calories)  <\/p>\n<p>  Dinner (514 calories)  <\/p>\n<p>  Evening Snack (97 calories)  <\/p>\n<p id=\"mntl-sc-block_550-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,801 calories, 74g fat, 83g protein, 211g carbohydrate, 38g fiber, 1,688mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_552-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and reduce to \u00bd cup cherries at the evening snack.\n<\/p>\n<p id=\"mntl-sc-block_554-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds to the evening snack.\n<\/p>\n<p>  Day 24<br \/>\n  Breakfast (432 calories)  <\/p>\n<p>  A.M. Snack (246 calories)  <\/p>\n<p>  Lunch (390 calories)  <\/p>\n<p>  P.M. Snack (263 calories)  <\/p>\n<ul id=\"mntl-sc-block_567-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 cup low-fat plain strained Greek-style yogurt<\/li>\n<li>\u00be cup blackberries<\/li>\n<li>1 Tbsp. chia seeds<\/li>\n<\/ul>\n<p>  Dinner (486 calories)  <\/p>\n<p id=\"mntl-sc-block_572-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,817 calories, 78g fat, 122g protein, 162g carbohydrate, 32g fiber, 1,581mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_574-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and omit chia seeds at the P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_576-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/chickpea-chopped-salad-with-cabbage-cucumber-carrot-8704338\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Crunchy Chopped Salad<\/a> to dinner.\n<\/p>\n<p>  Day 25<br \/>\n  Breakfast (432 calories)  <\/p>\n<p>  A.M. Snack (246 calories)  <\/p>\n<p>  Lunch (390 calories)  <\/p>\n<p>  P.M. Snack (215 calories)  <\/p>\n<p>  Dinner (535 calories)  <\/p>\n<p id=\"mntl-sc-block_594-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,818 calories, 73g fat, 102g protein, 196g carbohydrate, 41g fiber, 1,638mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_596-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit kefir at breakfast and omit P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_598-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds as an evening snack.\n<\/p>\n<p>  Day 26<br \/>\n  Breakfast (432 calories)  <\/p>\n<p>  A.M. Snack (246 calories)  <\/p>\n<p>  Lunch (390 calories)  <\/p>\n<p>  P.M. Snack (215 calories)  <\/p>\n<p>  Dinner (536 calories)  <\/p>\n<p id=\"mntl-sc-block_616-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Meal-Prep Tip: <\/strong>Reserve two servings <a href=\"https:\/\/www.eatingwell.com\/cheesy-one-pot-chicken-broccoli-orzo-8748894\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Cheesy One-Pot Chicken-Broccoli Orzo<\/a> to have for lunch on days 27 &amp; 28.\n<\/p>\n<p id=\"mntl-sc-block_618-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,819 calories, 72g fat, 120g protein, 179g carbohydrate, 31g fiber, 1,813mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_620-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit kefir at breakfast and omit P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_622-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/252167\/massaged-kale-salad\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Massaged Kale Salad<\/a> to dinner.\n<\/p>\n<p>  Day 27<br \/>\n  Breakfast (409 calories)  <\/p>\n<p>  A.M. Snack (246 calories)  <\/p>\n<p>  Lunch (536 calories)  <\/p>\n<p>  P.M. Snack (215 calories)  <\/p>\n<p>  Dinner (400 calories)  <\/p>\n<p id=\"mntl-sc-block_640-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,807 calories, 88g fat, 115g protein, 146g carbohydrate, 30g fiber, 2,115mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_642-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and change P.M. snack to 1 serving <a href=\"https:\/\/www.eatingwell.com\/cottage-cheese-berry-bowl-8710522\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Cottage Cheese-Berry Bowl<\/a>.\n<\/p>\n<p id=\"mntl-sc-block_644-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/recipe\/7899857\/spinach-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Spinach Smoothie<\/a> to breakfast.\n<\/p>\n<p>  Day 28<br \/>\n  Breakfast (409 calories)  <\/p>\n<p>  A.M. Snack (246 calories)  <\/p>\n<p>  Lunch (536 calories)  <\/p>\n<p>  P.M. Snack (207 calories)  <\/p>\n<ul id=\"mntl-sc-block_657-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u2154 cup low-fat plain strained Greek-style yogurt<\/li>\n<li>\u00be cup blackberries<\/li>\n<li>1 Tbsp. chia seeds<\/li>\n<\/ul>\n<p>  Dinner (405 calories)  <\/p>\n<p id=\"mntl-sc-block_662-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,804 calories, 81g fat, 114g protein, 158g carbohydrate, 34g fiber, 1,795mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_664-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit A.M. snack and omit chia seeds at the P.M. snack.\n<\/p>\n<p>  Week 5  <\/p>\n<p>Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen<\/p>\n<p>  Day 29<br \/>\n  Breakfast (424 calories)  <\/p>\n<p>  A.M. Snack (206 calories)  <\/p>\n<ul id=\"mntl-sc-block_673-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>\u00bc cup dry-roasted unsalted almonds<\/li>\n<\/ul>\n<p>  Lunch (416 calories)  <\/p>\n<p>  P.M. Snack (263 calories)  <\/p>\n<ul id=\"mntl-sc-block_679-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 cup low-fat plain strained Greek-style yogurt<\/li>\n<li>\u00be cup blackberries<\/li>\n<li>1 Tbsp. chia seeds<\/li>\n<\/ul>\n<p>  Dinner (484 calories)  <\/p>\n<p id=\"mntl-sc-block_684-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,793 calories, 91g fat, 80g protein, 188g carbohydrate, 53g fiber, 1,102mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_686-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Change A.M. snack to 1 serving <a href=\"https:\/\/www.eatingwell.com\/cottage-cheese-berry-bowl-8710522\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Cottage Cheese-Berry Bowl<\/a> and omit the P.M. snack.\n<\/p>\n<p id=\"mntl-sc-block_688-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 2,000 calories: <\/strong>Add 1 serving <a href=\"https:\/\/www.eatingwell.com\/cottage-cheese-snack-jar-with-fruit-8411316\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Cottage Cheese Snack Jar with Fruit<\/a> as an evening snack.\n<\/p>\n<p>  Day 30<br \/>\n  Breakfast (424 calories)  <\/p>\n<p>  A.M. Snack (130 calories)  <\/p>\n<p>  Lunch (416 calories)  <\/p>\n<p>  P.M. Snack (263 calories)  <\/p>\n<ul id=\"mntl-sc-block_701-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>1 cup low-fat plain strained Greek-style yogurt<\/li>\n<li>\u00be cup blackberries<\/li>\n<li>1 Tbsp. chia seeds<\/li>\n<\/ul>\n<p>  Dinner (543 calories)  <\/p>\n<p id=\"mntl-sc-block_706-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Daily Totals: <\/strong>1,776 calories, 81g fat, 104g protein, 176g carbohydrate, 42g fiber, 912mg sodium.\n<\/p>\n<p id=\"mntl-sc-block_708-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Make it 1,500 calories: <\/strong>Omit P.M. snack.<\/p>\n<p>Frequently Asked Questions<\/p>\n<ul id=\"mntl-sc-block-universal-faq__content_1-0\" class=\"comp mntl-sc-block-universal-faq__content mntl-accordion js-accordion\">\n<li class=\"accordion__item js-accordion-item \" data-ordinal=\"1\">\n<p>\u200b\u200bIs it OK to mix and match meals if there is one I do not like?\n<\/p>\n<p>Yes, if there\u2019s a meal you don\u2019t like, feel free to repeat a meal in his plan or browse some of our <a href=\"https:\/\/www.eatingwell.com\/anti-inflammatory-diet-recipes-8660050\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Anti-Inflammatory Diet Recipes<\/a> for additional inspiration. If you\u2019re making a swap, you may want to choose a recipe with a similar nutrition profile, especially when it comes to total calories, fiber, protein and added sugars.<\/p>\n<\/li>\n<li class=\"accordion__item js-accordion-item \" data-ordinal=\"2\">\n<p>Can I eat the same breakfast or lunch every day?\n<\/p>\n<p>You can eat the same breakfast or lunch every day if it\u2019s easier for your routine. Each breakfast and lunch option is fairly similar in calories, though there are some outliers. If you\u2019re closely monitoring calories, you may want to adjust a snack or two.<\/p>\n<\/li>\n<li class=\"accordion__item js-accordion-item \" data-ordinal=\"3\">\n<p>Why is there not a modification for 1,200 calories?\n<\/p>\n<p>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\u2019s unsustainable for long-term health and well-being.<\/p>\n<\/li>\n<li class=\"accordion__item js-accordion-item \" data-ordinal=\"4\">\n<p>What is fiber?\n<\/p>\n<p>Fiber is a type of indigestible carbohydrate found in plants. Legumes, nuts, whole-grains and most fruits and vegetables tend to be good sources of fiber. Eating adequate fiber is linked with lower body weight, improved gut health, better blood sugar levels and heart health.<\/p>\n<\/li>\n<\/ul>\n<p>  Health Benefits of this Anti-Inflammatory Plan  <\/p>\n<ul id=\"mntl-sc-block_713-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>No Added Sugar:<\/strong> A high intake of added sugar is linked to increased inflammatory markers, which can indicate the presence of chronic inflammation. Because of their impact on inflammation, excess added sugar intake may increase the risk of developing inflammatory health conditions, such as arthritis and inflammatory bowel disease and psoriasis, as well as conditions like heart disease and type 2 diabetes. <a href=\"https:\/\/www.eatingwell.com\/whats-the-difference-between-natural-and-added-sugars-11694001\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Naturally-occurring sugars<\/a>, like those found in fruits, vegetables and unsweetened dairy, don\u2019t appear to have the same negative impact on health.\u00a0<\/li>\n<li><strong>High in Fiber: <\/strong>Each day provides at least 30 grams of fiber, though most days come in higher than that. The USDA sets the Daily Value for fiber at 28 grams, meaning this is a good goal for most people. Fiber is found in plant-based foods, such as whole grains, legumes, fruits and vegetables. Adequate fiber intake is linked to many health benefits, including better gut health, more stable blood sugar levels and improved heart health.<\/li>\n<li><strong>Follows Anti-Inflammatory Diet Principles: <\/strong>While there are certain foods that are particularly rich in anti-inflammatory properties, such as berries and salmon, the entire eating pattern should be considered when aiming to reduce inflammation. To do this, we prioritize whole grains, limit refined grains, avoid added sugars and processed meats, and emphasize nutrient-rich, high-fiber foods. Considering the eating pattern as a whole, rather than focusing on one or two specific foods, is a more adoptable lifestyle strategy to reduce inflammation in the body.<\/li>\n<\/ul>\n<p> How We Create Meal Plans<\/p>\n<p>Registered dietitians thoughtfully create EatingWell\u2019s 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.<\/p>\n","protected":false},"excerpt":{"rendered":"This 30-day plan is set at 1,800 calories daily, with modifications for 1,500 and 2,000 calories. Each day&hellip;\n","protected":false},"author":2,"featured_media":186367,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-186366","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114687463142213341","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/186366","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=186366"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/186366\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/186367"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=186366"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=186366"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=186366"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}