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Protein is one of the building blocks of all the cells in your body. From your hair to your muscles to your hormones, it’s necessary to make sure you’re consuming enough protein to fuel all these body processes. But there are times in life when you may need a little more protein, such as when you’re very physically active if you’re following a vegetarian or vegan diet, if you’re older than 65, and if you are pregnant or breastfeeding. Not to mention, things like injuries or illness can temporarily increase your protein needs.

But there is another major benefit of protein, and that’s the satiety factor it provides. Protein helps you feel full, which can help if you are trying to lose weight. But research suggests that eating too much protein and avoiding carbohydrates—especially those with fiber—can have a negative effect on your bowels and gut microbiota. In addition to protein, it’s important to consume fiber, especially fiber that comes from whole grains and vegetables. Fiber has several functions in the body, including promoting healthy digestion and healthy weight maintenance, supporting heart health, and reducing the risk of constipation that may come along with eating more protein. 

Consuming more anti-inflammatory foods alongside more protein and fiber is a triple whammy when it comes to health benefits. The anti-inflammatory diet is similar to the Mediterranean diet that focuses on nutrient-dense foods that are also often high in protein and fiber. But which ones should you focus on? 

In this high-protein, high-fiber anti-inflammatory meal plan, we focus on lean proteins, high-fiber vegetables, whole grains, legumes and nuts to help you feel full and satisfied. Each day has at least 75 grams of protein, which is higher than the recommended 50 grams per day for a 140-pound person. (Protein needs are typically calculated at 0.8 grams per kilogram of body weight.) And for fiber, adults should aim for at least 25 grams, but we boosted this plan up to 30 grams of fiber per day. This meal plan is set at 1,500 calories per day, which is a level at which most people will lose weight, but if you require more or fewer calories, adjustments for 1,200 calories and 2,000 calories are also listed. 

What Is the Anti-Inflammatory Diet?

The anti-inflammatory diet limits highly processed foods, added sugars, and excessive red meat consumption and instead focuses on healthy fats, complex carbohydrates, legumes, fruits, and vegetables. By concentrating on nutrient-dense foods (those that give you a lot of nutrients in a serving) you can help reduce chronic inflammation in the body.

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Photo: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall

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