Try the 7-Day High-Protein, Anti-Inflammatory Diet for Weight Loss

“Inflammation” is all over social media, but what does that actually mean?

Rosemary Rodriguez, RD, a registered dietitian at Fay, explains that it is the body’s response to cell damage.

While the body’s response and some inflammation are both natural, too much of it too often—also known as chronic inflammation—becomes problematic.

“Chronic inflammation occurs due to things like chemicals or additives in foods, but it is most commonly associated with lifestyle factors,” says Courtney Pelitera, MS, RD, CNSC, a registered dietitian with Top Nutrition Coaching. “Things such as poor sleep, poor diet, high stress levels and a sedentary lifestyle can all contribute to chronic inflammation.”

Consuming nourishing meals can help prevent or lower inflammation in the body. A 7-day high-protein, low-carb, anti-inflammatory diet meal plan can help you kickstart healthy habits.

Related: How to Reduce Inflammation In the Body, According to Doctors

High-Protein Foods to Fight Inflammation

Rodriguez suggests consuming anti-inflammatory foods with high protein, such as:

• Eggs
• Seafoods high in omega-3 fatty acids, such as salmon
• Tofu
• Peas
• Lentils
• Beans
• Nuts
• Nut butters
• Seeds
• Skinless poultry
• Brown rice
• Low-fat and fat-free dairy products

Related: Here’s What Happens to Your Body When You Eat Bell Peppers Every Day

Foods and Ingredients to Limit On a High-Protein, Anti-Inflammatory Diet

Dr. Holiday Durham, Ph.D., MS, RD, a registered dietitian at Amway, suggests de-prioritizing certain foods and seasonings when consuming an anti-inflammatory, high-protein plan that might help with weight loss. These items include:

• High-sodium foods, like canned soups and fast food
• Processed meats, such as bacon, sausages and deli meats
• Fried foods
• Sugar-sweetened beverages, including soda and energy drinks
• Refined carbohydrates, such as white bread, pastries and sugary cereals
• Excess red meat
• Foods high in trans fats, like packaged snacks, some baked goods and some kinds of margarine
• Pickled foods
• High-fat dairy products, including full-fat cheese and butter

Related: This 21-Day Anti-Inflammatory Diet Is the Exact Post-Holiday Reset Your Body Needs

7-Day High-Protein, Anti-Inflammatory Diet for Weight Loss

Below, you’ll find seven days worth of meals and snacks from registered dietitians.

“This plan focuses on providing balanced nutrition by emphasizing protein for satiety and muscle preservation, alongside anti-inflammatory foods rich in antioxidants, omega-3s, fiber and phytonutrients to support overall health,” Dr. Durham says. 

RDs also shared extra foods to increase calorie and nutrient intake if needed. While a seven-day meal plan is helpful, you should customize it based on your needs.

“Depending on weight loss or maintenance goals and activity level, calorie and macronutrient needs can vary and should be personalized based on individual goals,” Dr. Durham says. 

Also, calories and macronutrients vary by brand, so ensure you do your math if you’re tracking these things. Remember that a doctor or registered dietitian is your best resource for customized care, including determining whether a high-protein, anti-inflammatory diet is good for your health.

Related: The One Type of Protein You Should Eat Every Day, According to Registered Dietitians

 7-Day High-Protein, Low-Carb Meal Plan To Lower Inflammation

Day 1 (Curated by Dr. Durham)

Breakfast (362 calories)

A Greek yogurt parfait made with:

• 1 cup of plain Greek yogurt
• 1/2 cup of fresh blueberries
• 1 tablespoon of chia seeds
• 2 tablespoons of granola
• 1 tablespoon of honey

Morning snack (339 calories)

• 10 raw almonds 
• 1 oz. of dark chocolate (70% cacao)
• 1 medium apple

Lunch (314 calories)

A grilled chicken salad made with:

• 4 oz. of grilled or baked chicken breast 
• 2 cups of mixed greens 
• 1/4 of an avocado 
• 1 teaspoon of olive oil 
• 1 tablespoon of balsamic vinegar

Afternoon snack (205 calories)

• 2 hard-boiled eggs 
• 1 cup of cucumber and carrot sticks
• 1 tablespoon of hummus

Dinner (646 calories)

• 4 oz. of grilled salmon 
• 3/4 cup of cooked quinoa 
• 1 cup of roasted broccoli and sweet potato 

Total: 1,866 calories, 115 grams of protein, 69 grams of fat, 173 grams of carbohydrate, 484 mg of sodium

For an extra boost: Have a third snack consisting of a 1/2 cup of cottage cheese, 1/3 cup of pineapple chunks and a 1/4 cup of rolled oats (197 calories).

Related: 22 Best High-Fiber Breakfast Recipes

Day 2 (Curated by Dr. Durham)

Breakfast (351 calories)

• 1 large egg 
• 2 egg whites
• 1 cup of spinach, sautéed 
• 1/2 of an avocado 
• 1 teaspoon of olive oil 
• 1 slice of whole-grain toast 

Morning snack (338 calories)

A protein smoothie with:

• 1 scoop of plant-based protein powder 
• 1 medium banana 
• 1 tablespoon of almond butter 
• 1/2 cup of unsweetened almond milk 

Lunch (430 calories)

Turkey lettuce wraps with:

• 5 oz. of lean turkey breast 
• 2 large Romaine lettuce leaves
• 1 tablespoon of mustard 
• 1/2 cup of chopped cucumber and bell pepper 
• 1/2 of an avocado 
• 1 oz. of whole grain crackers on the side

Afternoon snack (235 calories)

• 1/2 cup of low-fat cottage cheese 
• 1/4 cup of raspberries 
• 1/4 cup of granola 

Dinner (560 calories)

Shrimp stir-fry made with:

• 6 oz. of shrimp 
• 1/2 cup of cooked brown rice 
• 1 cup of mixed stir-fried veggies (bell peppers, broccoli and carrots) 
• 1 tablespoon of olive oil for stir-fry 

Total: 1,914 calories, 142 grams of protein, 72.5 grams of fat, 184 grams of carbohydrate, 900 mg of sodium

For an extra boost: Still hungry? Add a snack like chia pudding. Dr. Durham’s recipe calls for 2 tablespoons of chia, a 1/2 cup of unsweetened almond milk, 1 teaspoon of honey and 1/4 cup of fresh blueberries (171 calories)

Related: Kick Off Your Anti-Inflammatory Diet Journey With These 104 Mouthwatering Food Options

Day 3 (Curated by Dr. Durham)

Breakfast (313 calories)

• 1/2 cup of rolled oats
• 1 scoop of vanilla plant-based protein powder 
• 1/4 cup of blueberries 
• 1 teaspoon of chia seeds

Morning snack (280 calories)

• 1/4 cup pumpkin seeds (or other types of seeds or nuts with around 180 calories per 1/4-cup serving)
• 1 medium pear 

Lunch (511 calories)

• 5 oz. of grilled chicken breast
• 1/2 cup of quinoa 
• 1/2 cup of steamed broccoli 
• 1 tablespoon of olive oil

Afternoon snack (210 calories)

• 1/2 cup of Greek yogurt 
• 10 walnuts 

Dinner (463 calories)

• 6 oz. of cod 
• 1/2 cup of roasted Brussels sprouts 
• 1 large sweet potato 
• 1 teaspoon olive oil for roasting 

Total: 1,777 calories, 142 grams of protein, 68 grams of fat, 159 grams of carbohydrate, 377 mg of sodium

For an extra boost: Two rice cakes and a tablespoon of almond butter (168 calories) make a high-protein (4.5 grams), low-sodium (1 mg) snack.

Related: 17 High Fiber, Low Carb Foods

Day 4 (Curated by Rodriguez)

Breakfast (323 calories)

A yogurt parfait with:

• 1 cup of low-fat, plain Greek yogurt
• 1/8 cup of strawberries
• 1/8 cup of blueberries
• 1/4 cup of plain granola
• 2 tablespoons of honey 

Morning snack (310 calories)

• 1/2 cup of plain hummus
• 1/4 cup of celery sticks
• 1/4 cup of carrot sticks

Lunch (368 calories)

A grilled chicken salad with:

• 3.5 oz. of skinless chicken breast
• 2 cups of mixed salad greens
• 1/8 cup of feta cheese
• 1/8 cup of cucumbers
• 3 tablespoons of balsamic vinaigrette 

Afternoon snack (342 calories)

• 1/4 cup of unsalted almonds
• 1/4 cup of dried mango, unsweetened

Dinner (558 calories)

• 3.5 oz. of grilled salmon
• 1 cup of green beans
• 1 cup of brown rice 

Total: 1,901 Calories, 98 grams of protein, 74 grams of fat, 193 grams of carbohydrate, 2,226 mg of sodium

For an extra boost: Add a cup of grapes to your morning snack (124 calories)

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Day 5 (Curated by Rodriguez)

Breakfast (268 calories)

Vegetable omelet with:

• 3 eggs
• 1/2 cup of spinach

Morning snack (194 calories)

• 2 tablespoons of low-sodium peanut butter, low sodium
• 4 celery sticks 

Lunch (365 calories)

A Mediterranean wrap with:

• 1 medium whole-wheat tortilla
• 1/2 cup of grilled, skinless chicken, 
• 1/2 cup of lettuce
• 1/8 cup of tomato
• 1/8 cup of black olives
• 2 tablespoons of feta cheese
• 2 tablespoons of balsamic vinaigrette 

Afternoon snack (351 calories)

• 1 cup of grapes
• 1/4 cup of pine nuts 

Dinner (424 calories)

A Mediterranean chicken kabob grain bowl with:

• 3.5 oz. of skinless, grilled chicken, 
• 1/4 cup of red onions
• 1/4 cup of tomatoes
• 1/8 cup of brown olives
• 1 cup of cooked quinoa 

Total: 1,602 calories, 99 grams of protein, 80 grams of fat, 125 grams of carbohydrate, 1,863 mg of sodium

For an extra boost: Add a tablespoon of peanut butter and a half-cup of crackers to the morning snack (205.7 calories) and an extra cup of grapes to the evening snack (62 calories).

Related: Having Some Tummy Troubles? Here Are 19 Easy-to-Digest Foods

Day 6 (Curated by Rodriguez)

Breakfast (526 calories)

Avocado toast with:

• 2 slices of whole wheat bread
• 1 avocado
• Salt and pepper to taste 

Morning snack (313 calories)

• 1 apple
• 2 tablespoons of low-sodium peanut butter

Lunch (344 calories)

A gyro with:

• 1.5 oz. of beef
• 1 medium whole-wheat pita bread
• 1/2 cup of mixed salad greens
• 1/8 cup of red onions
• 2 tablespoons of tzatziki sauce 

Afternoon snack (237 calories)

• 1/2 cup of low-fat cottage cheese 
• 3 kiwis 

Dinner (378 calories)

• 3.5 oz. of skinless, grilled chicken
• 1 cup of asparagus
• 1 cup of cooked wild rice 

Total: 1,798 calories, 100 grams of protein, 73 grams of fat, 202 grams of carbohydrate, 2,227 mg of sodium

For an extra boost: Add 2 tablespoons of almond butter (206 calories) to your evening snack.

Related: 22 High-Fiber Lunch Ideas That Will Help You Beat the 4 p.m. Slump

Day 7 (Curated by Rodriguez)

Breakfast (347 calories)

A smoothie with:

• 1 cup of low-fat milk (1%)
• 1/2 cup of mixed berries
• 1/2 cup of spinach
• 2 tablespoons of low-sodium almond butter

Morning snack (275 calories)

• 1 oz. of unsalted, pistachios without the shell
• 1/2 cup of wheat crackers 

Lunch (463 calories)

• 3.5 oz. of grilled salmon
• 1 cup of cooked wild rice, cooked
• 1 cup of steamed cauliflower 

Afternoon snack (295 calories)

• 1 oz. of unsalted walnuts
• 1/2 cup of wheat crackers

Dinner (424 calories)

A Mediterranean chicken kabob grain bowl with:

• 3.5 oz. of skinless, grilled chicken,
• 1/4 cup of red onions
• 1/4 cup of tomatoes
• 1/8 cup of brown olives
• 1 cup of cooked quinoa 

Total: 1,804 calories, 104 grams of protein, 188 grams of fat, 163 grams of carbohydrate, 2,157 mg of sodium

For an extra boost: Tack on one cup of Greek yogurt and a 1/2 tablespoon of honey to your evening snack (148 calories)

Up Next: 

Related: 16 High-Protein Meal Prep Ideas Registered Dietitians Swear By

Sources:

• Rosemary Rodriguez, RD, a registered dietitian at Fay
• Courtney Pelitera, MS, RD, CNSC, a registered dietitian with Top Nutrition Coaching

• Dr. Holiday Durham, Ph.D., MS, RD, a registered dietitian at Amway