The afternoon slump is hard to avoid when your body’s running low on nutrient-dense fuel. But with the right foods — rich in fiber, antioxidants, plant-based protein, and heart-healthy fats — you can support steady energy, a calm mind, and better heart health throughout your day.
This 7-Day Heart-Healthy Anti-Inflammatory Meal Plan is packed with plant-powered meals that include inflammation-fighting ingredients like:
- Leafy greens & cruciferous veggies
- Berries & colorful fruits
- Nuts & seeds
- Healthy fats from olive oil & avocado
- Whole grains & legumes
Every day includes breakfast, lunch, dinner, and two snacks to keep blood sugar stable and energy steady.
Why Heart-Healthy + Anti-Inflammatory?
Chronic inflammation is linked to heart disease, diabetes, and fatigue. This plan is built around:
- Low saturated fat and no added sugars
- Plant-based omega-3s (chia, flax, walnuts)
- High-fiber meals to support cholesterol balance and digestive health
Meal Plan at a Glance
| Time | Sample Meals |
|---|---|
| Breakfast | Chia pudding with berries and walnuts |
| A.M. Snack | Energy balls or a rice cake with nut butter |
| Lunch | Veggie wraps, grain bowls, or hearty soups |
| P.M. Snack | Hummus with carrots, Greek yogurt, or frozen yogurt bark |
| Dinner | Legume-based mains, roasted veggies, and salads |
Let’s dive into the full plan:
Day 1: Comfort & Color
Breakfast (332 Calories)
- Spinach-Feta Breakfast Wrap
- ½ cup strawberries
A.M. Snack (224 Calories)
- Brown rice cake with 1 tbsp almond butter + 4 blueberries
Lunch (460 Calories)
- Avocado-Greens Wrap with Cucumber, Chickpeas & Lemon-Herb Spread
- Side of steamed broccoli
P.M. Snack (299 Calories)
- Garlic hummus (1/4 cup)
- 4 carrot sticks
- Whole-wheat crackers (2 servings)
Dinner (522 Calories)
- Black Bean & Butternut Squash Enchiladas
- Mixed green salad with lime vinaigrette
- 1 medium apple
Daily Totals: 1,837 calories | 80g fat | 61g protein | 235g carbs | 46g fiber
- To make it 1,500 calories: Skip whole-wheat crackers
- To make it 2,000 calories: Add 5 oz Greek yogurt + 1 medium pear to lunch
Day 2: Plant-Powered Freshness
Breakfast (321 Calories)
- Chia-Strawberry Breakfast Pudding
A.M. Snack (297 Calories)
- 1 Apple
- 2 Energy Balls (with oats, flax, dates & walnuts)
Lunch (465 Calories)
- Spinach-Lentil Pasta Skillet
- Topped with nutritional yeast & fresh herbs
P.M. Snack (220 Calories)
- Frozen Raspberry-Yogurt Bark (2 pieces)
- 1 tbsp walnuts
Dinner (554 Calories)
- Sheet-Pan Roasted Veggies with Ginger-Tahini Glaze
- Quinoa Pilaf
Daily Totals: 1,857 calories | 79g fat | 104g protein | 194g carbs | 35g fiber
- To make it 1,500 calories: Skip A.M. snack
- To make it 2,000 calories: Add 1 tbsp peanut butter to snack + 1 tbsp walnuts
Day 3: Crunch & Creaminess
Breakfast (321 Calories)
- Chia Pudding with Berries and Almond Slivers
A.M. Snack (237 Calories)
- 5 oz Greek yogurt
- ½ cup raspberries
- 1 tbsp peanut butter
Lunch (511 Calories)
- Chickpea-Avocado Salad
- 1 slice sprouted grain toast
P.M. Snack (203 Calories)
- Energy Balls (2 small)
Dinner (521 Calories)
- Roasted Cauliflower & Chickpea Pitas
- Sun-Dried Tomato Sauce
- Romaine Salad with Olive Oil
Daily Totals: 1,793 calories | 84g fat | 91g protein | 172g carbs | 38g fiber
- To make it 1,500 calories: Skip PM snack and peanut butter
- To make it 2,000 calories: Add banana + 2 tbsp walnuts to breakfast
Day 4: Soothing & Satisfying
Breakfast (321 Calories)
- Chia Pudding with Toasted Coconut and Cinnamon
A.M. Snack (220 Calories)
- Frozen Greek Yogurt Bark (2 pieces)
- 2 tbsp walnuts
Lunch (511 Calories)
- Chickpea “Tuna” Salad
- Hard-boiled egg
- Side of cherry tomatoes
P.M. Snack (299 Calories)
- Carrot sticks with garlic hummus
- Whole-wheat crackers (2 servings)
Dinner (461 Calories)
- Butternut Squash Soup
- Apple Grilled Cheese Sandwich (on whole grain bread)
- Arugula Salad with Balsamic
Daily Totals: 1,813 calories | 89g fat | 91g protein | 177g carbs | 35g fiber
- To make it 1,500 calories: Remove crackers
- To make it 2,000 calories: Add medium pear + 1 tbsp walnuts
Day 5: Fiber-Packed & Flavorful
Breakfast (322 Calories)
- Chocolate-Chia-Strawberry Pudding
A.M. Snack (225 Calories)
- Rice Cake with Almond Butter
Lunch (511 Calories)
- Chickpea Avocado Salad
- 1 boiled egg
P.M. Snack (203 Calories)
- Energy Balls (2)
Dinner (499 Calories)
- Spiced White Bean Skillet
- Sauteed Spinach with Lemon
Daily Totals: 1,759 calories | 79g fat | 101g protein | 166g carbs | 35g fiber
- To make it 1,500 calories: Skip P.M. snack
- To make it 2,000 calories: Add 5 oz Greek yogurt, ½ cup raspberries, 1 orange
Day 6: Simple, Clean & Heart-Friendly
Breakfast (297 Calories)
- Anti-Inflammatory Lemon-Blueberry Smoothie
A.M. Snack (229 Calories)
- Greek Yogurt (5 oz) + ½ cup strawberries + 1 tbsp peanut butter
Lunch (511 Calories)
- Chickpea Salad
- Boiled egg
- Spinach & Sunflower Seed Salad
P.M. Snack (179 Calories)
- Carrots + Garlic Hummus + 1 serving whole-grain crackers
Dinner (584 Calories)
- Sheet-Pan Roasted Veggies with Garlic-Lemon Dressing
- ½ cup brown rice
Daily Totals: 1,800 calories | 78g fat | 104g protein | 175g carbs | 28g fiber
- To make it 1,500 calories: Skip peanut butter + P.M. snack
- To make it 2,000 calories: Add ½ avocado at lunch
Day 7: Balanced Sunday Reset
Breakfast (347 Calories)
- “Egg-in-a-Bell Pepper” with Avocado Salsa
- 1 orange
A.M. Snack (203 Calories)
- Energy Balls (2 small)
Lunch (555 Calories)
- Brown Rice & Roasted Veggie Bowl
- Arugula Salad with Balsamic Vinaigrette
P.M. Snack (206 Calories)
- Mascarpone & Mixed Berry Toast (on whole grain bread)
Dinner (516 Calories)
- Lentil-Pesto Casserole
- Marinated Tomato Salad
Daily Totals: 1,828 calories | 95g fat | 81g protein | 167g carbs | 35g fiber
- To make it 1,500 calories: Skip A.M. snack + Tomato Salad
- To make it 2,000 calories: Add walnuts (2 tbsp) + Greek yogurt
Prep-Ahead Tips
- Make chia pudding jars for breakfast (Days 2–5)
- Prep a batch of energy balls for snacks
- Cook lentils and chickpeas in bulk
- Freeze yogurt bark and store hummus for easy grab-and-go
FAQs
Can I mix & match meals?
Yes! These meals are interchangeable — focus on nutrient balance.
Is it okay to repeat meals?
Absolutely. Consistency is great for simplifying your week.
Why not 1,200 calories?
That’s often too low for most adults and not recommended without medical