7-Day High-Protein, Anti-Inflammatory Meal Plan for More Energy

Day 1

Breakfast (396 calories)

Morning Snack (215 calories)

Lunch (447 calories)

• 1 serving Avocado Tuna Salad
• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

Afternoon Snack (194 calories)

Dinner (526 calories)

Daily Totals: 1,778 calories, 99g fat, 100g protein, 132g carbohydrate, 34g fiber, 1,600mg sodium

Make it 1,500 calories: Change A.M. snack to 1 cup low-fat plain kefir and omit Garlic Hummus at P.M. snack.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 2

Breakfast (400 calories)

Morning Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (397 calories)

Afternoon Snack (194 calories)

Dinner (500 calories)

Daily Totals: 1,796 calories, 93g fat, 101g protein, 143g carbohydrate, 34g fiber, 2,127mg sodium

Make it 1,500 calories: Substitute 1 cup low-fat plain kefir for the Spinach Smoothie at breakfast and omit peanut butter at A.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 3

Breakfast (400 calories)

Morning Snack (215 calories)

Lunch (397 calories)

Afternoon Snack (201 calories)

Dinner (434 calories)

Evening Snack (152 calories)

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

Daily Totals: 1,801 calories, 84g fat, 111g protein, 164g carbohydrate, 34g fiber, 1,944mg sodium

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit Garlic Hummus at P.M. snack.

Make it 2,000 calories: Add 1 medium apple to A.M. snack and 1 medium banana to P.M. snack. 

Day 4

Breakfast (396 calories)

Morning Snack (215 calories)

Lunch (397 calories)

Afternoon Snack (201 calories)

Dinner (426 calories)

Evening Snack (152 calories)

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

Daily Totals: 1,788 calories, 84g fat, 116g protein, 155g carbohydrate, 36g fiber, 2,166mg sodium

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit Garlic Hummus at P.M. snack.

Make it 2,000 calories: Add 1 medium orange to breakfast and 1 large pear to lunch.

Day 5

Breakfast (396 calories)

Morning Snack (241 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries
• 1 Tbsp. sliced almonds

Lunch (397 calories)

Afternoon Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (588 calories)

Daily Totals: 1,799 calories, 88g fat, 101g protein, 164g carbohydrate, 40g fiber, 1,854mg sodium

Make it 1,500 calories: Change A.M. snack to 1 cup low-fat plain kefir and change P.M. snack to 1 plum.

Make it 2,000 calories: Add 1 medium orange to breakfast, increase to 4 Tbsp. sliced almonds at A.M. snack and add 1 medium peach to P.M. snack.

Day 6

Breakfast (400 calories)

Morning Snack (215 calories)

Lunch (384 calories)

Afternoon Snack (208 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries

Dinner (613 calories)

Daily Totals: 1,819 calories, 71g fat, 91g protein, 217g carbohydrate, 45g fiber, 1,622mg sodium

Make it 1,500 calories: Change A.M. snack to 1 medium peach and omit yogurt at P.M. snack.

Make it 2,000 calories: Add 1 Tbsp. sliced almonds to P.M. snack and add 1 cup cherries with ½ cup low-fat plain kefir as an evening snack. 

Day 7

Breakfast (400 calories)

Morning Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (384 calories)

Afternoon Snack (215 calories)

Dinner (471 calories)

Evening Snack (119 calories)

• ⅔ cup cherries
• ½ cup low-fat plain kefir

Daily Totals: 1,795 calories, 88g fat, 95g protein, 177g carbohydrate, 38g fiber, 1,622mg sodium

Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and omit evening snack. 

Make it 2,000 calories: Add 1 plum to A.M. snack and add ¼ cup dry-roasted unsalted shelled pistachios to lunch.

Tips for More Energy

If you’re feeling sluggish, it’s important to check with your healthcare provider, as fatigue can be a symptom of various conditions like thyroid issues, anemia, or diabetes. Once medical causes are ruled out, certain nutrition and lifestyle changes may help boost your energy. Regular exercise, though tough when you’re tired, can increase vitality. Quality sleep—aiming for 7–9 hours a night—is key, so try limiting blue light, caffeine and alcohol to improve rest. Eating balanced meals with protein and fiber on a regular schedule can prevent energy crashes, and staying well-hydrated by drinking water and eating water-rich foods like fruit also supports sustained energy.