30-Day No Sugar Anti-Inflammatory Meal Plan for Beginners

If you’re interested in following an anti-inflammatory diet, you may be wondering where to start. While complicated terms often pop-up—like antioxidants, anthocyanins, polyphenols and more—actually eating in a way that helps reduce inflammation doesn’t have to be confusing. In this 30-day no-sugar anti-inflammatory meal plan for beginners, we map out an entire month of delicious meals and snacks rich in nutrients that can help reduce inflammation—all without any added sugar. You’ll find recipes with simple ingredient lists, sheetpan and one-pot recipes for easy clean up and meal-prep tips throughout. With three different calorie levels to choose from, this meal plan can be adjusted to work for most people. 

Why This Meal Plan Is Great for You

In this plan, we prioritize nutrient-rich foods that can help reduce inflammation in the body. You’ll find deeply-pigmented fruits and vegetables, like dark leafy greens, sweet potato and beets as well as blueberries and blackberries. You’ll also find an abundance of healthy fats, including foods like salmon, tuna, avocado, olive oil and nuts. While there’s no one singular food that can banish inflammation in the body, research shows that regularly eating a wide-variety of anti-inflammatory foods can help reduce inflammation, promote healthy aging and potentially lower the incidence of chronic disease. While we focus on adding anti-inflammatory foods, we also limit foods that are linked to increased inflammatory markers, such as added sugars, refined grains and processed meats. 

Each day includes an average of 100 grams of protein and 39 grams of fiber. This satiating combo helps provide lasting energy, keeping you full and satisfied in between meals and snacks. A high-fiber diet is linked with many health benefits, including improved gut health and reduced inflammatory markers in the body.

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Week 1

How to Meal-Prep Your Week of Meals:

1. Make Pumpkin-Date Overnight Oats to have for breakfast on days 2 through 5. 
2. Prepare Crunchy Chopped Salad to have for lunch on days 2 through 5. 

Day 1

Breakfast (330 calories)

A.M. Snack (170 calories)

Lunch (422 calories)

P.M. Snack (296 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries
• 3 Tbsp. sliced almonds

Dinner (515 calories)

Evening Snack (62 calories)

Daily Totals: 1,795 calories, 100g fat, 95g protein, 145g carbohydrate, 32g fiber, 1,366mg sodium.

Make it 1,500 calories: Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 2

Breakfast (427 calories)

A.M. Snack (130 calories)

Lunch (433 calories)

P.M. Snack (296 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries
• 3 Tbsp. sliced almonds

Dinner (432 calories)

Evening Snack (62 calories)

Daily Totals: 1,781 calories, 63g fat, 121g protein, 196g carbohydrate, 40g fiber, 1,693mg sodium.

Make it 1,500 calories: Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 3

Breakfast (427 calories)

A.M. Snack (122 calories)

Lunch (433 calories)

P.M. Snack (170 calories)

Dinner (568 calories)

Evening Snack (95 calories)

Daily Totals: 1,815 calories, 68g fat, 90g protein, 230g carbohydrate, 56g fiber, 1,780mg sodium.

Make it 1,500 calories: Omit Guacamole Chopped Salad at dinner and omit evening snack. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.

Day 4

Breakfast (427 calories)

A.M. Snack (122 calories)

Lunch (433 calories)

P.M. Snack (170 calories)

Dinner (566 calories)

Evening Snack (95 calories)

Daily Totals: 1,813 calories, 57g fat, 122g protein, 212g carbohydrate, 40g fiber, 1,496mg sodium.

Make it 1,500 calories: Omit kefir at breakfast, change A.M. snack to ¼ cup blueberries and omit evening snack. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.

Day 5

Breakfast (427 calories)

A.M. Snack (130 calories)

Lunch (433 calories)

P.M. Snack (296 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries
• 3 Tbsp. sliced almonds

Dinner (420 calories)

Evening Snack (95 calories)

Meal-Prep Tip: Reserve two servings Crustless Salmon, Leek & Mushroom Quiche to have for lunch on days 6 & 7.  

Daily Totals: 1,801 calories, 78g fat, 108g protein, 183g carbohydrate, 39g fiber, 1,760mg sodium.

Make it 1,500 calories: Omit yogurt and sliced almonds at P.M. snack and change evening snack to 1 medium orange. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.

Day 6

Breakfast (330 calories)

A.M. Snack (122 calories)

Lunch (418 calories)

P.M. Snack (296 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries
• 3 Tbsp. sliced almonds

Dinner (479 calories)

Evening Snack (130 calories)

Daily Totals: 1,776 calories, 89g fat, 87g protein, 171g carbohydrate, 38g fiber, 1,777mg sodium.

Make it 1,500 calories: Omit yogurt and sliced almonds at P.M. snack.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and change A.M. snack to 1 medium orange.

Day 7

Breakfast (330 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (418 calories)

P.M. Snack (122 calories)

Dinner (395 calories)

Evening Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Daily Totals: 1,777 calories, 99g fat, 84g protein, 152g carbohydrate, 34g fiber, 1,677mg sodium.

Make it 1,500 calories: Omit evening snack.

Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and change P.M. snack to 1 medium orange.

Week 2

How to Meal-Prep Your Week of Meals:

1. Make Meal-Prep Vegan Lettuce Wraps to have for lunch on days 9 through 12. 

Day 8

Breakfast (301 calories)

A.M. Snack (170 calories)

Lunch (394 calories)

P.M. Snack (130 calories)

Dinner (555 calories)

Evening Snack (268 calories)

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

Daily Totals: 1,818 calories, 104g fat, 82g protein, 164g carbohydrate, 37g fiber, 1,377mg sodium.

Make it 1,500 calories: Omit orange at lunch and omit evening snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner. 

Day 9

Breakfast (409 calories)

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (425 calories)

P.M. Snack (296 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries
• 3 Tbsp. sliced almonds

Dinner (370 calories)

Daily Totals: 1,806 calories, 95g fat, 97g protein, 145g carbohydrate, 42g fiber, 2,056mg sodium.

Make it 1,500 calories: Omit peanut butter at A.M. snack and omit sliced almonds at P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 10

Breakfast (409 calories)

A.M. Snack (130 calories)

Lunch (425 calories)

P.M. Snack (296 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries
• 3 Tbsp. sliced almonds

Dinner (414 calories)

Evening Snack (122 calories)

Daily Totals: 1,797 calories, 90g fat, 96g protein, 157g carbohydrate, 46g fiber, 2,230mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 large pear and omit evening snack.

Make it 2,000 calories: Add 1 serving Orange-Mango Smoothie to breakfast and reduce to ¼ cup blackberries at P.M. snack.

Day 11

Breakfast (301 calories)

A.M. Snack (170 calories)

Lunch (425 calories)

P.M. Snack (129 calories)

Dinner (500 calories)

Evening Snack (268 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 cup blackberries

Daily Totals: 1,793 calories, 78g fat, 88g protein, 206g carbohydrate, 56g fiber, 1,710mg sodium.

Make it 1,500 calories: Omit evening snack.

Make it 2,000 calories: Add 1 serving Orange-Mango Smoothie to breakfast and reduce to ½ cup blackberries at P.M. snack.

Day 12

Breakfast (409 calories)

A.M. Snack (170 calories)

Lunch (425 calories)

P.M. Snack (130 calories)

Dinner (559 calories)

Evening Snack (95 calories)

Meal-Prep Tip: Reserve two servings of Chicken Paprikash Soup to have for lunch on days 13 & 14. 

Daily Totals: 1,789 calories, 89g fat, 86g protein, 174g carbohydrate, 45g fiber, 2,169mg sodium.

Make it 1,500 calories: Omit Brussels Sprouts Caesar Salad at dinner and apple at evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.

Day 13

Breakfast (301 calories)

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (355 calories)

P.M. Snack (170 calories)

Dinner (412 calories)

Evening Snack (268 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 cup blackberries

Daily Totals: 1,811 calories, 81g fat, 105g protein, 175g carbohydrate, 35g fiber, 1,250mg sodium.

Make it 1,500 calories: Omit peanut butter at A.M. snack and change evening snack to ¼ cup dry-roasted unsalted shelled pistachios.

Make it 2,000 calories: Add 1 medium peach to breakfast and add ¼ cup hummus with 1 cup sliced carrots to lunch.

Day 14

Breakfast (409 calories)

A.M. Snack (122 calories)

Lunch (355 calories)

P.M. Snack (296 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries
• 3 Tbsp. sliced almonds

Dinner (549 calories)

Evening Snack (62 calories)

Daily Totals: 1,794 calories, 94g fat, 105g protein, 140g carbohydrate, 38g fiber, 2,282mg sodium.

Make it 1,500 calories: Omit yogurt and almonds at P.M. snack and change evening snack to 1 clementine.

Make it 2,000 calories: Add 1 serving Orange-Mango Smoothie to breakfast and reduce to ¼ cup blackberries at P.M. snack.

Week 3

How to Meal-Prep Your Week of Meals:

1. Make Chopped Salad with Chickpeas, Olives & Feta to have for lunch on days 16 through 19. 

Day 15

Breakfast (421 calories)

A.M. Snack (122 calories)

Lunch (422 calories)

P.M. Snack (296 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries
• 3 Tbsp. sliced almonds

Dinner (507 calories)

Evening Snack (42 calories)

Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow night.

Daily Totals: 1,811 calories, 86g fat, 88g protein, 185g carbohydrate, 39g fiber, 2,163mg sodium.

Make it 1,500 calories: Omit yogurt and almonds at P.M. snack and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 16

Breakfast (413 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (390 calories)

P.M. Snack (130 calories)

Dinner (507 calories)

Evening Snack (131 calories)

Daily Totals: 1,778 calories, 95g fat, 102g protein, 140g carbohydrate, 35g fiber, 1,561mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and omit evening snack.

Make it 2,000 calories: Add 1 medium apple to A.M. snack and add 1 cup low-fat plain kefir to the evening snack.

Day 17

Breakfast (413 calories)

A.M. Snack (130 calories)

Lunch (390 calories)

P.M. Snack (170 calories)

Dinner (434 calories)

Evening Snack (252 calories)

• 1 medium apple
• 1 ½ Tbsp. natural peanut butter

Daily Totals: 1,789 calories, 86g fat, 133g protein, 128g carbohydrate, 32g fiber, 1,684mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit evening snack.

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

Day 18

Breakfast (430 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (390 calories)

P.M. Snack (170 calories)

Dinner (474 calories)

Evening Snack (131 calories)

Daily Totals: 1,802 calories, 77g fat, 93g protein, 198g carbohydrate, 38g fiber, 2,071mg sodium.

Make it 1,500 calories: Change A.M. snack to ¼ cup blueberries and omit evening snack.

Make it 2,000 calories: Add 1 serving Orange-Mango Smoothie to breakfast and change evening snack to 1 medium apple.

Day 19

Breakfast (413 calories)

A.M. Snack (131 calories)

Lunch (390 calories)

P.M. Snack (122 calories)

Dinner (432 calories)

Evening Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Daily Totals: 1,793 calories, 79g fat, 113g protein, 157g carbohydrate, 37g fiber, 1,750mg sodium.

Make it 1,500 calories: Omit evening snack. 

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

Day 20

Breakfast (413 calories)

A.M. Snack (268 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 cup blackberries

Lunch (388 calories)

P.M. Snack (122 calories)

Dinner (542 calories)

Evening Snack (59 calories)

Daily Totals: 1,792 calories, 107g fat, 101g protein, 123g carbohydrate, 37g fiber, 1,349mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and omit evening snack.

Make it 2,000 calories: Change evening snack to 1 medium banana with ¼ cup dry-roasted unsalted shelled pistachios.

Day 21

Breakfast (430 calories)

A.M. Snack (130 calories)

Lunch (388 calories)

P.M. Snack (296 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries
• 3 Tbsp. sliced almonds

Dinner (415 calories)

Evening Snack (122 calories)

Daily Totals: 1,781 calories, 81g fat, 90g protein, 194g carbohydrate, 47g fiber, 1,944mg sodium.

Make it 1,500 calories: Omit yogurt and almonds at P.M. snack.

Make it 2,000 calories: Omit orange and add 1 serving Orange-Mango Smoothie at breakfast and increase to ¼ cup sliced almonds at P.M. snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make Strawberry & Spinach Meal-Prep Salad to have for lunch on days 23 through 26.

Day 22

Breakfast (413 calories)

A.M. Snack (130 calories)

Lunch (422 calories)

P.M. Snack (129 calories)

Dinner (600 calories)

Evening Snack (95 calories)

Daily Totals: 1,788 calories, 97g fat, 95g protein, 149g carbohydrate, 36g fiber, 1,529mg sodium.

Make it 1,500 calories: Omit chopped walnuts at breakfast and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snacks.

Day 23

Breakfast (318 calories)

A.M. Snack (170 calories)

Lunch (375 calories)

P.M. Snack (130 calories)

Dinner (493 calories)

Evening Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Daily Totals: 1,790 calories, 86g fat, 119g protein, 141g carbohydrate, 31g fiber, 1,941mg sodium.

Make it 1,500 calories: Omit evening snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1 medium peach to lunch.

Day 24

Breakfast (318 calories)

A.M. Snack (122 calories)

Lunch (375 calories)

P.M. Snack (296 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries
• 3 Tbsp. sliced almonds

Dinner (408 calories)

Evening Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Daily Totals: 1,823 calories, 90g fat, 103g protein, 163g carbohydrate, 39g fiber, 1,797mg sodium.

Make it 1,500 calories: Omit evening snack.

Make it 2,000 calories: Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast. 

Day 25

Breakfast (430 calories)

A.M. Snack (268 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 cup blackberries

Lunch (375 calories)

P.M. Snack (292 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup sliced strawberries
• 3 Tbsp. sliced almonds

Dinner (448 calories)

Meal-Prep Tip: Cook extra brown rice to have with dinner tomorrow night.

Daily Totals: 1,812 calories, 86g fat, 108g protein, 159g carbohydrate, 31g fiber, 1,518mg sodium.

Make it 1,500 calories: Omit blackberries at A.M. snack and omit yogurt and almonds at P.M. snack.

Make it 2,000 calories: Omit orange and add 1 serving Orange-Mango Smoothie to breakfast.

Day 26

Breakfast (430 calories)

A.M. Snack (59 calories)

Lunch (375 calories)

P.M. Snack (170 calories)

Dinner (544 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,783 calories, 85g fat, 98g protein, 172g carbohydrate, 29g fiber, 1,835mg sodium.

Make it 1,500 calories: Omit orange at breakfast and omit evening snack.

Make it 2,000 calories: Omit orange and add 1 serving Orange-Mango Smoothie at breakfast and add ½ cup blueberries to evening snack.

Day 27

Breakfast (318 calories)

A.M. Snack (130 calories)

Lunch (422 calories)

P.M. Snack (296 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup blackberries
• 3 Tbsp. sliced almonds

Dinner (436 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,808 calories, 95g fat, 102g protein, 158g carbohydrate, 43g fiber, 1,231mg sodium.

Make it 1,500 calories: Omit sliced almonds at P.M. snack and evening snack.

Make it 2,000 calories: Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast. 

Day 28

Breakfast (427 calories)

A.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Lunch (422 calories)

P.M. Snack (292 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup sliced strawberries
• 3 Tbsp. sliced almonds

Dinner (489 calories)

Meal-Prep Tip: Reserve two servings One-Pot Lentil & Vegetable Soup with Parmesan to have for lunch on days 29 & 30.

Daily Totals: 1,805 calories, 84g fat, 82g protein, 201g carbohydrate, 45g fiber, 1,658mg sodium.

Make it 1,500 calories: Omit peach at breakfast and omit yogurt and almonds at P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios as an evening snack.

Week 5

Day 29

Breakfast (330 calories)

A.M. Snack (170 calories)

Lunch (340 calories)

P.M. Snack (129 calories)

Dinner (604 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,779 calories, 71g fat, 105g protein, 200g carbohydrate, 36g fiber, 1,559mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit evening snack.

Make it 2,000 calories: Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast and add ½ cup blueberries to P.M. snack.

Day 30

Breakfast (330 calories)

A.M. Snack (122 calories)

Lunch (340 calories)

P.M. Snack (292 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup sliced strawberries
• 3 Tbsp. sliced almonds

Dinner (427 calories)

Evening Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Daily Totals: 1,816 calories, 74g fat, 98g protein, 203g carbohydrate, 40g fiber, 1,510mg sodium.

Make it 1,500 calories: Omit evening snack.

Make it 2,000 calories: Add 1 slice sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast

Anti-Inflammatory Foods to Focus On:

• Fruits, especially berries, cherries, citrus fruits, pomegranates and more
• Vegetables, particularly dark leafy greens, cruciferous veggies like broccoli, cauliflower, cabbage and Brussels sprouts, beets and more
• Legumes
• Fish
• Nuts and natural nut butters
• Seeds
• Avocado
• Olive oil
• Herbs and spices

Does Added Sugar Increase Inflammation?

Most of us are eating more added sugar than we realize, with the average adult consuming 17 teaspoons (about 68 grams) of added sugar per day. Research links a high intake of added sugar to elevated inflammatory markers and an increased risk of developing chronic conditions like type 2 diabetes, obesity, metabolic syndrome and heart disease. While added sugar doesn’t need to be completely off the table, reducing your intake can help reduce inflammation. Check the nutrition label and ingredient list to see where added sugar may be making its way into your routine.