7-Day No-Sugar High-Protein Anti-Inflammatory Meal Plan

In this 7-day no-sugar meal plan, you'll find high-protein anti-inflammatory meals and snacks that can help you meet your goals deliciously.

In this 7-day plan, we map out a week of delicious anti-inflammatory meals and snacks. While we load up on inflammation- busting foods , like antioxidant-rich fruits and vegetables, salmon, avocado, whole grains, nuts and seeds, you won't find any pro-inflammatory added sugars . According to 2022 research published in Frontiers in immunology , excess intake of dietary sugar can lead to increased risk of metabolic disorders, resulting in chronic low-grade inflammation. Instead, we pump up the protien to improve satiety and avoid those afternoon energy-slump sugar cravings.

Each day provides at least 76 grams of filling protein and 28 grams of gut-healthy fiber.

Though we skip added sugars, we do include natural sugars  found in fruit, vegetables and unsweetened dairy, like yogurt and kefir. Unlike added sugars, which are added purely for sweetness and have little nutritional value, natural sugars are found in foods that provide beneficial nutrients, like fiber, protein, vitamins and minerals. Added Sugars  in our diets can add up because they're often found in foods we wouldn't necessarily expect, like sauces, marinades, cereals and flavored yogurts. That said, having no added sugars in this weeklong plan doesn't mean that dessert is off the table. You'll find naturally-sweet and nourishing foods, including a no-sugar-added  dessert or those who like an evening sweet-treat.

Because losing weight for people who are overweight can help reduce inflammation, we set this plan at 1,500 calories a day, which will promote a healthy weight loss for many people. If you have different calorie needs , we included modifications for 1,200 and 2,000 calories per day.