7-Day Anti-Inflammatory Meal Plan for Healthy Aging

The anti-inflammatory diet has generated a lot of buzz over the years, and for good reason. According to StatPearls, nearly 60% of Americans live with at least one chronic condition. These conditions include type 2 diabetes, heart disease, arthritis and inflammatory bowel diseases; as the name may imply, they are linked to chronic inflammation (low-grade, long-term). According to 2019 research in the International Journal of Molecular Sciences, as we age, we enter a more chronic inflammatory state, coined “inflammating,” further increasing the risk of these chronic conditions. Although people from all walks of life could likely benefit from the anti-inflammatory diet, this research highlights the importance of aiming to decrease inflammation as we get older.

A 2021 study published in Biomedicines explored the anti-inflammatory diet and its role in healthy aging and found that no single food or food group can reduce inflammation. Instead, it’s best to focus on various foods with anti-inflammatory properties. The researchers emphasized a diet similar to the Mediterranean diet with a wide variety of fruits and vegetables, herbs and spices, whole grains and healthy fats, especially omega-3 fatty acids. In addition to a nutritious diet, it’s important to incorporate other inflammation-busting strategies such as reducing stress and proper hydration.

In this plan, we map out a week of delicious meals and snacks tailored to reduce inflammation and support healthy aging. Although it’s just one piece of the puzzle, excess weight can contribute to increased chronic inflammation. To promote weight loss, we set this plan at 1,500 calories per day plus included modifications for 1,200 and 2,000 calories per day to accommodate those with different calorie needs.

Strategies to Reduce Chronic Inflammation:

Apart from your food choices, focus on a whole-body comprehensive approach to help reduce inflammation:

• Exercises: Whether you enjoy walking, yoga, biking or lifting weights, moving your body regularly is linked to decreased inflammation.
• Get Better Sleep: Though a good night’s sleep might often feel elusive, research links regular poor and inconsistent sleep to increased chronic inflammation.
• De-Stress: It’s no surprise that chronic stress is linked to increased inflammation. While stress can’t always be avoided, working to de-stress can improve overall health.
• Hydrates: Drinking more water is linked to improved inflammatory markers. Make sure you’re drinking the right amount every day.

Anti-Inflammatory Healthy Aging Foods to Focus On:

• Fatty fish (such as salmon, tuna, mackerel and sardines)
• Nuts, including natural nut butters
• Seeds (such as pumpkin, flax, chia and sunflower)
• Avocados
• Olive oil
• Vegetables (especially dark leafy greens, eggplant, beets and cruciferous veggies like broccoli, cauliflower and Brussels sprouts)
• Fruits (mainly dark blue, purple and red fruits, like cherries, blueberries, blackberries and raspberries, as well as fruits high in vitamin C, like strawberries and citrus)
• Legumes (beans, lentils, edamame)
• Lean proteins
• eggs
• Whole grains (like oats, quinoa, bulgur, whole-wheat, fonio and brown rice)
• Herbs and spices

Learn More: The Anti-Inflammatory Diet: Is It Right for You?

How to Meal-Prep Your Week of Meals:

1. Make Overnight Steel-Cut Oats to have for breakfast on days 2, 3, 5 and 6.
2. Prepare Blueberry-Lemon Energy Balls to have as a snack throughout the week.
3. Make Immunity Soup to have for lunch on days 2 to 5.
4. Boil 5 large eggs to have as snacks throughout the week.

Day 1

Breakfast (394 calories)

AM Snack (30 calories)

Lunch (403 calories)

PM Snack (190 calories)

Dinner (473 calories)

Daily Totals: 1,491 calories, 61g fat, 85g protein, 165g carbohydrate, 31g fiber, 1,801mg sodium

Make it 1,200 calories: Omit hard-boiled eggs at breakfast and kefir at lunch, plus reduce to 1 Blueberry-Lemon Energy Balls at PM snack.

Make it 2,000 calories: Add 1 serving sprouted wheat toast with 1 Tbsp. creamy natural peanut butter for breakfast, add 1/3 cup dry-roasted unsalted almonds for AM snack and add 1 medium peach for lunch.

Day 2

Breakfast (386 calories)

AM Snack (155 calories)

• ¾ cup low-fat plain Greek yogurt
• ½ cup blackberries

Lunch (350 calories)

PM Snack (178 calories)

Dinner (454 calories)

Daily Totals: 1,523 calories, 62g fat, 78g protein, 177g carbohydrate, 33g fiber, 1,547mg sodium

Make it 1,200 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast, omit yogurt at AM snack and change PM snack to 1 plum.

Make it 2,000 calories: Increase to 1/4 cup chopped walnuts at breakfast, add 1/4 cup sliced ​​almonds for AM snack, plus add 1 serving of White Bean & Avocado Toast for lunch.

Day 3

Breakfast (386 calories)

AM Snack (119 calories)

• 1 cup raspberries
• ½ cup low-fat plain kefir

Lunch (350 calories)

PM Snack (144 calories)

• 2 large hard-boiled eggs
• Pinch of salt & pepper

Dinner (522 calories)

Daily Totals: 1,520 calories, 59g fat, 94g protein, 163g carbohydrate, 33g fiber, 1,977mg sodium

Make it 1,200 calories: Omit walnuts at breakfast, change AM snack to 3/4 cup raspberries and change PM snack to 1/4 cup sliced ​​cucumber.

Make it 2,000 calories: Increase to 1/4 cup chopped walnuts at breakfast, 1/4 cup dry-roasted unsalted almonds at AM snack and 1 large pear at PM snack.

Day 4

Breakfast (394 calories)

AM Snack (190 calories)

Lunch (350 calories)

PM Snack (155 calories)

• ¾ cup low-fat plain Greek yogurt
• 1 plums

Dinner (397 calories)

Daily Totals: 1,485 calories, 45g fat, 80g protein, 204g carbohydrate, 31g fiber, 1,341mg sodium

Make it 1,200 calories: Omit hard-boiled egg at breakfast and change AM snack to 1/4 cup sliced ​​cucumber.

Make it 2,000 calories: Add 1 serving of White Bean & Avocado Toast for lunch, 3 Tbsp. chopped walnuts for PM snack and 1 serving Simple Cabbage Salad for dinner.

Day 5

Breakfast (386 calories)

AM Snack (113 calories)

• ½ cup raspberries
• ½ cup 1% milk fat cottage cheese

Lunch (350 calories)

PM Snack (190 calories)

Dinner (443 calories)

Daily Totals: 1,482 calories, 58g fat, 93g protein, 158g carbohydrate, 31g fiber, 2,016mg sodium

Make it 1,200 calories: Omit walnuts at breakfast and cottage cheese at AM snack, plus reduce to 1 energy ball at PM snack.

Make it 2,000 calories: Increase to 1/4 cup chopped walnuts and increase to 1 hard-boiled egg for breakfast, increase to 3/4 cup cottage cheese at AM snack and add 1 avocado, sliced, to the salad at dinner.

Meal-Prep Tips: Reserve two servings of Creamy Broccoli-Cauliflower Chicken Casserole to have for lunch on days 6 and 7.

Day 6

Breakfast (386 calories)

AM Snack (113 calories)

• ½ cup raspberries
• ½ cup 1% milk fat cottage cheese

Lunch (385 calories)

PM Snack (231 calories)

• 1 large pear
• ½ cup edamame, in pods

Dinner (394 calories)

Daily Totals: 1,510 calories, 46g fat, 108g protein, 169g carbohydrate, 35g fiber, 2,087mg sodium

Make it 1,200 calories: Omit walnuts at breakfast and change the PM snack to 1 plum.

Make it 2,000 calories: Add 1 serving of Blackberry Smoothie and increase to 1/4 cup chopped walnuts at breakfast, increase to 3/4 cup cottage cheese at AM snack and increase to 3/4 cup edamame, in pods, at PM snack.

Day 7

Breakfast (394 calories)

AM Snack (93 calories)

Lunch (385 calories)

PM Snack (125 calories)

Dinner (498 calories)

Daily Totals: 1,496 calories, 61g fat, 98g protein, 157g carbohydrate, 30g fiber, 1,932mg sodium

Make it 1,200 calories: Omit hard-boiled egg at breakfast, change PM snack to 1 plum, plus change side salad at dinner to 1 serving Basic Green Salad with Vinaigrette.

Make it 2,000 calories: Increase to 2 hard-boiled eggs and add 1 slice of sprouted wheat toast with 1 Tbsp. creamy natural peanut butter for breakfast, increase to 3 Blueberry-Lemon Energy Balls at AM snack plus add 1 large pear to evening snack.