Latest news with #weight loss
Daily Mail
21 hours ago
- Health
- Daily Mail
I lost four stone WITHOUT Mounjaro - this is how much I actually eat in a day
A woman who lost four stone without the help of any weight loss drugs has insisted that 'volume eating' is the way to go. Ashleigh Wilson shared her full plate of lunch that included chicken flatbread with vegetables on TikTok, promising that she will feel 'sickly full' after it. But the 26-year-old from Blackpool claimed that despite the meal being large in size, it was low in calories. The respectable volume also meant that she 'will not be going to that snack cupboard' later as she will not be feeling peckish. The influencer, who once weighed 15st 8lbs, said: 'So I've now lost four stone and if anybody asks me how I did that, I always talk about volume eating. 'This whole plate is 398 calories and just over 40 grams of protein. It's just a chicken flatbread, veggies. 'So beetroot, cucumber, tomato, onion, and then some chicken breast I seasoned and chopped up and put over it. 'Got a little bit of balsamic glaze and a little bit of honey, cause I'm a sucker for honey. 'I will eat this and I will probably feel sickly full after it. 'However, best believe I will not be going to that snack cupboard, and I'll be fine, more than fine, until dinner time. 'So, yeah, you want to lose weight, start with volume eating.' In May, a mother revealed how she lost nine stone in just 12 months without resorting to weight loss jabs or surgery - instead turning to an 'old school' meal replacement diet. Mother-of-two Amy Swan began her transformation in January 2024, swapping all meals for formula products such as soups, shakes and snack bars. The strict regime - just 800 calories a day - helped her drop six stone by June, and nine stone by the end of the year. Alongside the plan, she drank three litres of water a day, but did very little exercise. In a TikTok clip that has now been viewed 2.5 million times, Ms Swan, 33, wrote: 'Here's how I went from being severely overweight, under-confident and chronically people-pleasing to nine stone, getting my spark back and setting loving boundaries—in just one year. She lost the hefty pounds by going on a total meal replacement diet where she swapped all foods for formula products such as soups, shakes and bars After six months she slowly came off the meal replacement plan and spent the rest of the year steadily working up a healthy balanced diet that doesn't involve axing sweet treats all together 'I started a total meal replacement diet—that's four products a day. 'I did this for six months. I fell off the wagon three times but got straight back to it— remember that part please. I lost six stone by my birthday at the end of June!' The strict weight loss method is designed to provide essential nutrients and a reduced calorie intake which results in rapid weight loss.
Yahoo
2 days ago
- Health
- Yahoo
Eating foods in this order could help with weight loss and blood sugar, experts say
The order in which you eat foods during meals may affect your health, according to some nutrition experts. The concept — known as "meal sequencing" — involves first eating fiber-rich, non-starchy vegetables, followed by protein and then fats, before eating the carbohydrates on your plate. This orderly way of eating may help prevent blood sugar spikes, increase feelings of fullness and help with weight loss, according to nutrition experts who spoke to Fox News Digital. Popular 'Fibermaxxing' Diet Trend Not Right For Everyone, Nutritionist Says "Starting with vegetables, protein and healthy fats — before eating starches or sugary foods — may help blunt post-meal glucose spikes," Caroline Susie, a registered dietitian based in Dallas, Texas, told Fox News Digital. "This effect is particularly beneficial for people with insulin resistance, prediabetes or type 2 diabetes," said Susie, who is also a spokesperson for the Academy of Nutrition and Dietetics. Read On The Fox News App The expert noted, however, that people with diabetes should receive personalized guidance from a medical expert. Elevated blood sugar levels (known as hyperglycemia) after meals can increase an individual's risk for type 2 diabetes, according to a UCLA report. Controlling blood sugar levels can help benefit the treatment of diabetes and obesity. Experts Reveal 5-Step Approach To A Healthier Gut And Stronger Immunity Previous research published in the journal Nutrients found that patients who followed the meal sequencing method — eating vegetables before refined carbohydrates — showed a significant improvement in glycemic control and blood sugar after a five-year period, while the group that did not follow the approach did not show improvement. "What causes the sugar spikes is eating too many carbs," Sandra J. Arevalo, a New York-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, told Fox News Digital. "Eating them alone makes it even worse," she cautioned. "When eating them together with protein and fiber, we are cushioning their effect by slowing their absorption." In addition to lowering blood sugar levels, meal sequencing may also assist with weight loss. Studies have shown that eating protein before refined carbs promotes the secretion of the hormone glucagon-like peptide-1 (GLP-1) from the gut, which delays gastric emptying and suppresses appetite. "When you eat other foods first — mainly fiber-rich foods — and then you drink water, the fiber from the foods helps you feel satisfied, thus decreasing your appetite," Arevalo told Fox News Digital. "And let's not forget that fiber also helps to reduce the absorption of sugar in the blood, helping to cushion your sugar levels." Complex carbohydrates — such as most vegetables, beans and legumes — are rich in fiber and slow to digest, which causes a gradual rise in blood sugar levels, according to the UCLA report. Refined carbohydrates — such as sugar, white rice and white flour — have higher glycemic levels, which are easier to break down and contribute to faster blood sugar spikes. As nutrition experts pointed out, eating fiber before refined carbohydrates can help slow the carbs' absorption, which helps blood sugar levels stay lower during digestion. To assist with healthier food choices and to monitor blood sugar levels after a meal, experts recommend using a food rating system called the glycemic index. This rating scale determines how quickly certain foods can cause blood sugars to rise and fall, according to the UCLA report. For those interested in trying meal sequencing, Susie laid out the following steps. Click Here To Sign Up For Our Health Newsletter Start with eating non-starchy vegetables first, as the fiber slows digestion. Eat protein and healthy fats. This will promote feelings of fullness and slow glucose absorption. Eat the carbohydrates last, as this may lead to "lower glucose excursions," Susie said. For more Health articles, visit Everyone reacts differently to different meal plans, Arevelo noted. Both dietitians emphasized the importance of working with a licensed registered dietitian nutritionist who can help with planning balanced meals and monitoring blood sugar article source: Eating foods in this order could help with weight loss and blood sugar, experts say Solve the daily Crossword
Yahoo
5 days ago
- Health
- Yahoo
Mono diets: Are they effective, pointless or just plain dangerous?
With summer in full swing, many people will be tempted by supposedly miraculous dieting tricks to lose those excess pounds that prevent them from enjoying the perfect physique. Among them are so-called "mono diets": restrictive regimes that consist of exclusively eating one type of food for a period of time, with the aim of quickly losing weight and "detoxing." Popular examples include pineapple, apple, watermelon, peach or artichoke, as well as grain-based options like rice and protein-based ones, such as tuna or milk. Their appeal lies in the promise of simplicity and fast results. Fleeting weight loss Diets built on a drastic reduction of calorie intake can lead to swift weight loss. However, consuming such a small amount of calories means reduced blood sugar levels. To maintain energy levels, our bodies have mechanisms that compensate for a drop in nutrient intake. Initially, the body uses hepatic glycogen, the main source of the glucose reserve that maintains blood glucose levels, especially between meals or when fasting. However, once this store is depleted, the body begins to convert muscle mass to obtain amino acids which, through other metabolic routes, can produce glucose. This process, sustained over time, can lead to a significant loss of muscle mass and other metabolic disturbances. Much of any sudden weight loss is therefore the result of a loss of water and muscle mass rather than body fat, meaning these results tend to be temporary. When a person returns to their usual diet after a strict regime, it is common for them to quickly regain any lost weight -- this is known as the "rebound effect." In short, mono diets may seem like a quick fix, but they do not promote sustained weight loss, nor are they conducive to healthy eating habits. Are there any benefits? Beyond the initial weight loss, there is virtually no scientific evidence to suggest that mono diets have any real or lasting benefits. Some people report a feeling of "lightness" or better digestion, but these effects may be due more to the elimination of certain processed foods than to the diet itself. The "detox" element of mono diets can also have a placebo effect. The belief that they are somehow cleansing their body can make a person feel better, even in the absence of any proven physiological changes. Are they dangerous? Mono diets can be very dangerous, especially if they are prolonged. The main risk is the deficiency of essential nutrients, as by eating only one type of food, we miss out on the proteins, healthy fats, vitamins and minerals that the body needs to function properly. In addition, they can lead to digestive problems, metabolic disorders, musculoskeletal problems, hormonal disturbances and electrolyte imbalances, especially in people with pre-existing health conditions. Another significant danger is the creation of an unhealthy relationship with food, one marked by restriction and guilt. In extreme cases, this can lead to eating disorders such as orthorexia or anorexia nervosa. Additionally, radically limiting nutrients can affect the balance of neurotransmitters in the brain, contributing to irritability and fatigue that, in turn, negatively impact emotional well-being. Why are they so popular? Despite their risks, mono diets continue to be successful, especially on social media. Their appeal lies in their simplicity and the promise of quick results with minimal effort. Many of these diets are promoted by celebrities or influencers, giving them a false sense of credibility. Misinformation, aesthetic pressure and a broader lack of nutritional education are also contributing factors. The key takeaway is that single-food diets may be effective for quick and temporary weight loss, but they are not effective in the long term, and are dangerous if followed for long periods of time. They provide no real health benefits, and can lead to nutritional deficiencies and major health problems. For these reasons, they are not recommended, and should not be promoted as appropriate forms of weight control or health improvement. The best way to reach and maintain a healthy weight is still a balanced, varied diet, accompanied by regular physical activity and healthy lifestyle habits. Ana Montero Bravo is an associate professor in the Department of Pharmaceutical and Health Sciences, Faculty of Pharmacy, at San Pablo-CEU University, CEU Universities, CEU San Pablo University. This article is republished from The Conversation under a Creative Commons license. Read the original article. The views and opinions in this commentary are solely those of the author.
CTV News
15-07-2025
- Health
- CTV News
What is causing the collective weight gain and obesity?
Montreal Watch Dr. Kaberi Dsbupta speaks about the collective weight gain and obesity and the drugs that are helping people lose weight.
Yahoo
28-06-2025
- Health
- Yahoo
30-Day No-Sugar, Anti-Inflammatory Meal Plan for Weight Loss, Created by a Dietitian
This 30-day plan is set at 1,500 calories, with modifications for 2,000 calories. Each day provides an average of 80 grams of protein and at least 28 grams of fiber to support sustained energy levels and healthy weight loss. This plan prioritizes whole grains, legumes, fruits, vegetables, healthy fats and lean protein, while avoiding added this anti-inflammatory meal plan for a month of meals and snacks tailored to reduce inflammation and promote weight loss. You'll find an abundance of antioxidant-rich produce, healthy fats from fish, nuts and seeds, and plenty of flavor, too. To maximize nutrition and this plan's anti-inflammatory benefits, we opted to skip added sugars, which can exacerbate inflammation. We do, however, include foods that contain natural sugars, such as fruit, vegetables and unsweetened dairy. These foods also provide many important nutrients, like vitamins, minerals, protein and fiber. To facilitate a smooth routine, we also included some meal-prep tips at the start of each week and opted for leftovers a few times throughout the month. Let's get started!Make Slow-Cooker Moroccan-Spiced Chicken Stew to have for lunch on Days 2 through 5.1 serving Chickpea & Potato Hash 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup blueberries 1 serving Anti-Inflammatory Beet & Avocado Wrap 1 medium apple 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing Daily Totals: 1,501 calories, 78g fat, 73g protein, 139g carbohydrate, 30g fiber, 1,531mg sodium Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. snack. 1 serving Strawberry-Peach Chia Seed Smoothie 1 large hard-boiled egg ¼ cup unsalted dry-roasted almonds 1 serving Slow-Cooker Moroccan-Spiced Chicken Stew 1 medium bell pepper, sliced 2 Tbsp. hummus ¾ cup low-fat plain kefir 1 serving Cauliflower Steaks Piccata 1 serving Roasted Broccolini with Lemon & Parmesan ½ cup cooked quinoa 1 serving Lemon-Blueberry Nice Cream Daily Totals: 1,512 calories, 65g fat, 80g protein, 163g carbohydrates, 36g fiber, 1,967mg sodium Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, add 1 large pear to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to P.M. snack. 1 serving Sprouted-Grain Toast with Peanut Butter & Banana 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup blueberries 1 serving Slow-Cooker Moroccan-Spiced Chicken Stew 1 medium bell pepper, sliced 2 Tbsp. hummus ½ cup cherries 1 serving Slow-Cooker Marry Me Chicken with Barley 1 serving Lemon-Blueberry Nice Cream Daily Totals: 1,516 calories, 43g fat, 98g protein, 189g carbohydrates, 33g fiber, 1,682mg sodium Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Cabbage Caesar Salad to dinner. 1 serving Strawberry-Peach Chia Seed Smoothie 1 large hard-boiled egg ¼ cup unsalted dry-roasted almonds 1 serving Slow-Cooker Moroccan-Spiced Chicken Stew 1 medium bell pepper, sliced 2 Tbsp. hummus 1 cup low-fat plain kefir 1 medium peach 1 serving Roasted Chickpea Curry Bowl 1 serving Radish, Celery & Cucumber Salad Daily Totals: 1,513 calories, 68g fat, 84g protein, 155g carbohydrates, 36g fiber, 2,232mg sodium Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 large pear to A.M. snack and 1 medium orange to lunch. 1 serving Sprouted-Grain Toast with Peanut Butter & Banana 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup blueberries 1 serving Slow-Cooker Moroccan-Spiced Chicken Stew 1 medium bell pepper, sliced 2 Tbsp. hummus 1 large pear 1 serving Creamy Pesto Shrimp with Gnocchi & Peas 1 serving Cucumber, Tomato & Feta Salad Daily Totals: 1,515 calories, 55g fat, 83g protein, 178g carbohydrates, 29g fiber, 1,703mg sodium Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1 medium orange to lunch, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Lemon-Blueberry Nice Cream as an evening snack. 1 serving Strawberry-Peach Chia Seed Smoothie 1 large hard-boiled egg 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup raspberries 1 serving Anti-Inflammatory Beet & Avocado Wrap 1 medium peach 1 serving Lemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels Sprouts 1 serving Greens with Parmesan Vinaigrette Daily Totals: 1,524 calories, 82g fat, 76g protein, 136g carbohydrates, 33g fiber, 1,970mg sodium Make it 2,000 calories: Increase to 2 large hard-boiled eggs at breakfast, and add 2 Tbsp. chopped walnuts to A.M. snack, 1 medium apple to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 1 serving Chickpea & Potato Hash 1 cup low-fat plain kefir 1 medium peach 1 serving Anti-Inflammatory Beet & Avocado Wrap 1 medium apple 1 serving Baked Halibut with Brussels Sprouts & Quinoa Daily Totals: 1,515 calories, 71g fat, 67g protein, 166g carbohydrates, 33g fiber, 1,791mg sodium Make it 2,000 calories: Add 1 medium orange to breakfast, ¼ cup unsalted dry-roasted almonds to lunch and 2 Tbsp. natural peanut butter to P.M. a double batch of Overnight Oats with Chia Seeds to have for breakfast on Days 9 through 12. Prepare Chicken & Kale Soup to have for lunch on Days 9 through 12.1 serving Tofu Scramble 1 medium orange 1 large pear 1 serving Chickpea Tuna Salad 1 medium apple 1 serving Zucchini Noodles with Avocado Pesto & Shrimp 1 serving Lemon-Blueberry Nice Cream Daily Totals: 1,494 calories, 74g fat, 79g protein, 151g carbohydrates, 36g fiber, 1,506mg sodium Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 cup low-fat plain kefir to lunch, and 2 Tbsp. natural peanut butter to P.M. snack. 1 serving Overnight Oats with Chia Seeds 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup raspberries 1 serving Chicken & Kale Soup 1 apple 1 stalk celery 1 Tbsp. natural peanut butter 1 serving Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce Daily Totals: 1,520 calories, 59g fat, 77g protein, 179g carbohydrates, 40g fiber, 1,702mg sodium Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 serving Traditional Greek Salad to dinner and add 1 serving Lemon-Blueberry Nice Cream as an evening snack. 1 serving Overnight Oats with Chia Seeds 1 medium orange 1 serving Chicken & Kale Soup 1 apple 1 medium peach 1 serving Chopped Chicken & Sweet Potato Salad 1 serving Lemon-Blueberry Nice Cream Daily Totals: 1,499 calories, 60g fat, 77 protein, 179g carbohydrates, 39g fiber, 1,181mg sodium Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt with 2 Tbsp. chopped walnuts to P.M snack. 1 serving Overnight Oats with Chia Seeds 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup raspberries 1 serving Chicken & Kale Soup 1 apple 1 medium bell pepper, sliced 3 Tbsp. hummus 1 serving Sheet-Pan Gnocchi with Broccoli & White Beans Daily Totals: 1,498 calories, 64g fat, 69g protein, 172g carbohydrate, 39g fiber, 1,771mg sodium Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 2 Tbsp. natural peanut butter to lunch and 1 serving Lemon-Blueberry Nice Cream as an evening snack. 1 serving Overnight Oats with Chia Seeds 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Chicken & Kale Soup 1 apple 1 medium banana 1 serving Greek Salad with Edamame 1-oz. slice whole-wheat baguette Daily Totals: 1,505 calories, 64g fat, 74g protein, 174g carbohydrate, 37g fiber, 1,514mg sodium Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 medium orange as an evening snack. 1 serving Tofu Scramble 1 medium orange 1 cup low-fat plain kefir 1 medium peach 1 serving Chickpea Tuna Salad 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow. Daily Totals: 1,498 calories, 70g fat, 103g protein, 125g carbohydrate, 29g fiber, 1,730mg sodium Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and ¼ cup unsalted dry-roasted shelled pistachios to lunch. 1 serving Tofu Scramble 1 medium orange 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup raspberries 1 serving Chickpea Tuna Salad ¼ cup unsalted dry-roasted almonds 1 plum 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole Daily Totals: 1,493 calories, 77g fat, 99g protein, 115g carbohydrate, 33g fiber, 1,660mg sodium Make it 2,000 calories: Add 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie to breakfast and add 1 serving Citrus-Arugula Salad to Vegan White Bean Chili to have for lunch on Days 16 through 19.1 serving Anti-Inflammatory Lemon-Blueberry Smoothie 1 medium orange 1 serving Chicken, Spinach & Feta Wraps 1 medium peach ¼ cup unsalted dry-roasted shelled pistachios 1 serving Massaged Kale Salad with Roasted Sweet Potato & Black Beans Daily Totals: 1,496 calories, 64g fat, 72g protein, 177g carbohydrate, 34g fiber, 1,336mg sodium Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds to A.M. snack. 1 serving Bircher Muesli 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Vegan White Bean Chili ½ cup blueberries ¾ cup low-fat plain kefir 1 serving Pan-Seared Chicken Breast 1 serving Chopped Salad with Chickpeas, Olives & Feta Daily Totals: 1,477 calories, 69g fat, 91g protein, 168g carbohydrate, 40g fiber, 1,727mg sodium Make it 2,000 calories: Add 1 clementine to breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack. 1 serving Bircher Muesli 1 large pear 1 serving Vegan White Bean Chili 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt 1 medium orange 1 serving Pan-Seared Cod with Radish & Lentil Salad Daily Totals: 1,508 calories, 60g fat, 72g protein, 177g carbohydrate, 38g fiber, 1,365mg sodium Make it 2,000 calories: Add 1 medium orange to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack. 1 serving Bircher Muesli 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Vegan White Bean Chili 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt 1 medium apple 1 serving Lemon-Herb Roasted Chicken 1 serving Cabbage Caesar Salad Daily Totals: 1,489 calories, 69g fat, 84g protein, 146g carbohydrate, 31g fiber, 1,395mg sodium Make it 2,000 calories: Add 1 medium orange to breakfast, 2 Tbsp. natural peanut butter to P.M. snack and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack. 1 serving Bircher Muesli ¼ cup unsalted dry-roasted almonds 1 serving Vegan White Bean Chili 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt 1 cup low-fat plain kefir 1 plum 1 serving High-Protein Grilled Chicken Salad Daily Totals: 1,513 calories, 75g fat, 85g protein, 137g carbohydrate, 33g fiber, 1,504mg sodium Make it 2,000 calories: Add 1 medium orange to breakfast, 1 peach with 2 Tbsp. chopped walnuts to the yogurt at lunch and 1 serving Raspberry-Kefir Power Smoothie as an evening snack. 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Chicken, Spinach & Feta Wraps 1 medium apple 1 large pear 1 cup low-fat plain kefir 1 serving Tuna Niçoise Salad Daily Totals: 1,523 calories, 57g fat, 89g protein, 178g carbohydrate, 29g fiber, 1,391mg sodium Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup unsalted dry-roasted almonds as an evening snack. 1 serving Anti-Inflammatory Lemon-Blueberry Smoothie 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Chicken, Spinach & Feta Wraps ¼ cup unsalted dry-roasted almonds 1 serving Baghali Pollow with Quinoa (Persian-Style Quinoa & Beans with Chicken) Daily Totals: 1,520 calories, 58g fat, 104g protein, 160g carbohydrate, 29g fiber, 916mg sodium Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add 1 medium apple to P.M. snack and add 1 serving Lemon-Blueberry Nice Cream as an evening Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 23 through 26.1 serving Feta, Egg & Spinach Breakfast Taco 1 medium orange 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup blackberries 1 serving Anti-Inflammatory Beet & Avocado Wrap 1 large pear 1 serving Skillet Lemon-Garlic Salmon 1 serving Baked Feta & Tomato Portobellos Daily Totals: 1,518 calories, 84g fat, 76g protein, 130g carbohydrate, 31g fiber, 1,397mg sodium Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, 1 cup low-fat plain kefir to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. 1 serving Feta, Egg & Spinach Breakfast Taco 1 medium orange 1 large pear 1 cup low-fat plain kefir 1 serving Spinach & Strawberry Meal-Prep Salad 1 cup blackberries ½ cup unsalted low-fat cottage cheese 1 serving Green Veggie Bowl with Chicken & Lemon-Tahini Dressing Daily Totals: 1,497 calories, 60g fat, 100g protein, 149g carbohydrate, 30g fiber, 1,301mg sodium Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch, 1 serving Citrus-Arugula Salad to dinner and 1 serving Lemon-Blueberry Nice Cream as an evening snack. 1 cup low-fat plain stained (Greek-style) yogurt ½ cup cherries (fresh or thawed from frozen) 2 Tbsp. chopped pecans or nut of your choice 1 Tbsp. chia seeds 1 medium apple 1 serving Spinach & Strawberry Meal-Prep Salad ¼ cup unsalted dry-roasted almonds 1 serving Grilled Blackened Shrimp Tacos 1 serving Pineapple & Avocado Salad Daily Totals: 1,507 calories, 82g fat, 85g protein, 124g carbohydrate, 32g fiber, 1,176mg sodium Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, 1 medium orange to lunch, 1 medium banana to P.M. snack and 1 serving Lemon-Blueberry Nice Cream as an evening snack. 1 cup low-fat plain stained (Greek-style) yogurt ½ cup cherries (fresh or thawed from frozen) 2 Tbsp. chopped pecans or nut of your choice 1 Tbsp. chia seeds 1 large pear 1 serving Spinach & Strawberry Meal-Prep Salad 1 medium apple 1 Tbsp. natural peanut butter 1 serving Chicken & Bok Choy Soup with Ginger & Mushrooms 1 serving Massaged Kale Salad Daily Totals: 1,505 calories, 76g fat, 89g protein, 127g carbohydrate, 30g fiber, 1,786mg sodium Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 serving Lemon-Blueberry Nice Cream as an evening snack. 1 serving Feta, Egg & Spinach Breakfast Taco 1 medium orange 1 medium apple 2 Tbsp. natural peanut butter 1 serving Spinach & Strawberry Meal-Prep Salad 1 cup blackberries ½ cup unsalted low-fat cottage cheese 1 serving Baked Mahi-Mahi with Garlic-Herb Butter 1 serving Kale & Shaved Brussels Sprouts Salad with Avocado Caesar Dressing Daily Totals: 1,520 calories, 79g fat, 95g protein, 113g carbohydrate, 31g fiber, 1,649mg sodium Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack. 1 serving Feta, Egg & Spinach Breakfast Taco 1 medium orange 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup blackberries 2 Tbsp. chopped walnuts 1 serving Anti-Inflammatory Beet & Avocado Wrap ½ cup unsalted low-fat cottage cheese ½ cup blueberries 1 serving Massaged Kale Salad with Roasted Squash & Chickpeas Daily Totals: 1,513 calories, 80g fat, 70g protein, 142g carbohydrate, 32g fiber, 1,371mg sodium Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds and 1 clementine to lunch and add 1 serving Raspberry-Kefir Power Smoothie as an evening snack. 1 cup low-fat plain stained (Greek-style) yogurt ½ cup cherries (fresh or thawed from frozen) 2 Tbsp. chopped pecans or nut of your choice 1 Tbsp. chia seeds 1 medium peach ¾ cup low-fat plain kefir 1 serving Anti-Inflammatory Beet & Avocado Wrap 1 medium apple 1 serving Pesto Salmon Daily Totals: 1,511 calories, 81g fat, 81g protein, 129g carbohydrate, 28g fiber, 1,136mg sodium Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add ¼ cup unsalted dry-roasted almonds to lunch and add 2 Tbsp. natural peanut butter to P.M. snack. 1 cup low-fat plain stained (Greek-style) yogurt ½ cup cherries (fresh or thawed from frozen) 2 Tbsp. chopped pecans or nut of your choice 1 Tbsp. chia seeds 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Chickpea Tuna Salad ¼ cup unsalted dry-roasted shelled pistachios 1 serving Slow-Cooker Cauliflower & Chickpea Tikka Masala Meal-Prep Tip: Reserve leftover Slow-Cooker Cauliflower & Chickpea Tikka Masala to have for dinner tomorrow. Daily Totals: 1,497 calories, 81g fat, 81g protein, 123g carbohydrate, 29g fiber, 1,035mg sodium Make it 2,000 calories: Increase to ¼ cup chopped pecans at breakfast, add 1 medium apple to lunch and add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack. 1 serving Chickpea & Potato Hash 1 serving Cottage Cheese Snack Jar with Fruit 1 serving Chickpea Tuna Salad 1 large pear 1 serving Slow-Cooker Cauliflower & Chickpea Tikka Masala Daily Totals: 1,476 calories, 69g fat, 63g protein, 160g carbohydrate, 33g fiber, 1,523mg sodium Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack. Is it OK to mix and match meals if there is one I do not like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious anti-inflammatory and no-sugar recipes. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 330 to 400 calories while the lunches span 325 to 475 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. Can I follow this plan if I am not trying to lose weight? Yes! Everyone can benefit from an anti-inflammatory diet, which is ultimately a nutrient-rich eating plan. Chronic inflammation is linked to numerous health issues, so being proactive and aiming to reduce inflammation and up your nutrient intake can be a great step to take. If weight loss isn't your goal, you may need to adjust the total calories. We included modifications for a 2,000-calorie day that may help. Why is there not a modification for 1,200 calories? 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's unsustainable for long-term health and well-being. The anti-inflammatory diet is very similar to the popular Mediterranean diet. The anti-inflammatory diet emphasizes eating foods that may reduce inflammation, such as highly pigmented fruits and vegetables like cherries, kale, berries and beets. It also includes plenty of fish, nuts, seeds and other healthy fats. While eating this way 100% of the time is not required to reap anti-inflammatory benefits, the diet does limit added sugars, refined grains and ultra-processed dietitians thoughtfully create EatingWell's 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 the original article on EATINGWELL
