This antioxidant-rich diet plan is designed to help you boost immunity, reduce inflammation, and support your overall health. It’s packed with fruits, vegetables, lean proteins, and healthy fats. The foods in this meal plan offer essential vitamins, minerals, and (of course) antioxidants, which are crucial for fighting oxidative stress, t delivers essential nutrients and antioxidants, protecting your cells from damage and supporting your body’s natural rejuvenation process.
7-Day Antioxidant-Rich meal plan
We’ve created this antioxidant diet plan based on 1,600-kcal per day. Each meal is thoughtfully designed to reduce inflammation, boost immunity, and provide essential nutrients that keep you feeling energized and satisfied. Plus, we’ve included tips to help you adapt this meal plan to meet your 1800 or 2000-calorie goals – because one size doesn’t always fit all!
Want to learn more about how antioxidants can benefit your health? Jump to this section. For a quick overview of meals that can be prepped in advance for a streamlined week, see this table.
We’ve also added tips to make this meal plan adaptable for those following 1800, or 2000-calorie recommendations!
Each higher calorie plan builds on the lower ones. For example, the 1800-calorie plan includes everything from the 1600-calorie plan, and the 2000-calorie plan includes all the additions from both the 1600 and 1800 plans, plus its own extra items. You need to eat all the additions listed to meet the calorie goal.
Day 1 is the beginning of your new way of antioxidant-rich eating! To help you get started on this journey, we’ve included some meal prep tips:
Breakfast: Berry Smoothie Bowl
Prepare smoothie ingredients in individual bags or containers for an easy grab-and-blend breakfast.
Lunch: Warm Roasted Veggie Quinoa Salad with Creamy Sesame Dressing
Store the dressing separately to the salad to prevent sogginess.
Snack: Watermelon Sticks with Coconut Lime Dip
Cut watermelon ahead of time and store in an airtight container for up to 2 days.
- To increase your calorie intake to 1,800 kcal, you can add almonds as a second snack. They come with a convenient boost of healthy fats and protein.
Dinner: Sesame Salmon, Purple Sprouting Broccoli & Sweet Potato Mash
Cook extra salmon for Day 3. Store it separately and refrigerate it for up to 3 days.
- To meet a 2000 kcal recommendation:
Add an Almond & Apple Cinnamon Smoothie to complement your breakfast (approx. 281 kcal).
Breakfast: Avocado Toast with Egg
Make extra avocado mash for Day 6 and refrigerate to save time. Make sure to cover it up and add a splash of lemon or lime juice to keep it from going brown.
- To meet the 1800 kcal recommendation, add a Triple Berry Kiwi Smoothie to your breakfast (approx. 335 kcal).
Lunch: Sweet and Spicy Chicken Wrap
Wraps are best assembled fresh, but you can pre-cook the chicken and store it in the fridge.
Snack: Greek Yogurt Muesli Parfaits
Layer parfaits in mason jars and store in the fridge for up to 2 days.
Dinner: Moroccan Sweet Potato and Lentil Soup
Make a double batch and freeze leftovers for later use.
- To meet a 2000 kcal recommendation:
Pair your dinner with a serving of Zucchini Bagels (low-carb, keto; approx. 152 kcal).
Nearly halfway through the week, and to beat the mid-week slump, here are some tips:
Breakfast: High Protein Blueberry Chia Pudding with Frozen Berries
Prepare pudding the night before for an easy grab-and-go breakfast. That means an extra ten minutes in bed!
Lunch: 15-Minute Mediterranean Chickpea Salad
This salad keeps well in the fridge for up to 2 days; store dressing separately.
Snack: Frozen Yogurt Bark
Break the bark into pieces, and store them in an airtight container in the freezer. Enjoy a piece whenever you need a refreshing snack.
Dinner: Mediterranean Baked Cod
Cook extra cod for Day 7. Store in an airtight container in the fridge.
- To meet 1800 kcal recommendation:
Add Air Fryer Roasted Chestnuts as a post-breakfast snack (approx. 241 kcal).
- To meet 2000 kcal recommendation:
Include a serving of almonds as an post-lunch snack (approx. 231 kcal).
Breakfast: This Mushroom Spinach Omelet (paired with Healthy Banana Smoothie) is already really quick to throw together, but you can always pre-chop the mushrooms and spinach to make it even faster.
- To meet the 1800 kcal recommendation:
Add a serving of Zucchini Bagels (approx. 152 kcal) to complete your breakfast.
Lunch: Make a double batch of the Greek Turkey and Rice Skillet and store leftovers in the fridge for up to 3 days.
- To meet the 2000 kcal recommendation:
Add a medium-sized apple (approx. 86 kcal) to your day as a second snack.
Today is an easy day because you have very minimal cooking to do! Check out Day 1’s snack and dinner, Day 2 ‘s lunch and Day 3’s breakfast for any reminders you might need.
- To meet the 1800 kcal recommendation:
Add Air Fryer Roasted Chestnuts (approx. 241 kcal) as a second snack.
- To meet 2000 kcal recommendation:
Complete your dinner with a side serving of Garden Salad (approx. 132 kcal). Extra nutrients, calories, and volume!
It’s another quiet cooking day today. If you need extra tips, refer back to Day 2’s breakfast and Day 3’s lunch and dinner.
- To meet an 1800 kcal recommendation:
Include a serving of almonds (approx. 230 kcal) as a second snack.
- To meet 2000 kcal recommendation:
Pair your breakfast with a delicious Almond & Apple Cinnamon Smoothie (approx. 281 kcal).
Here are our tips for the final day of your antioxidant diet plan.
Breakfast: Prepare your Healthy Chia Pudding the night before and store in the fridge.
Lunch: Your leftover Roasted Tomato Pasta with Mushrooms can be stored in the fridge for up to 3 days.
Snack: Store the No-Bake Healthy Breakfast Cookies in an airtight container for up to 4 days.
- To meet 1800 kcal recommendation:
Include Air Fryer Roasted Chestnuts (approx. 241 kcal) as an extra snack.
- To meet 2000 kcal recommendation:
As a third snack of the day – or an addition to your breakfast – try some low calorie Watermelon Sticks with Coconut Lime Dip (approx. 96 kcal).
In this antioxidant diet plan, there are similar recipes planned for other days to help you save time and budget your money.
As a quick overview, these are repeating recipes that you will need to prepare two or three servings of at once. Remember to store them properly separately in containers.
| Recipes | Number of Servings to Prepare | Day and Meal Planned |
|---|---|---|
| Watermelon Sticks with Coconut Lime Dip | 2 servings | Day 1, and 5 Snack |
| Sesame Salmon, Purple Sprouting Broccoli & Sweet Potato Mash | 2 servings | Day 1, and 5 Dinner |
| Avocado Toast with Egg | 2 servings | Day 2, and 6 Breakfast |
| Sweet and Spicy Chicken Wrap | 2 servings | Day 2, and 5 Lunch |
| Greek Yogurt Muesli Parfaits | 3 servings | Day 2, and 4 Snack |
| Moroccan Sweet Potato and Lentil Soup | 2 servings | Day 2, and 4 Dinner |
| High Protein Blueberry Chia Pudding with Frozen Berries | 2 servings | Day 3, and 5 Breakfast |
| 15-Minute Mediterranean Chickpea Salad | 2 servings | Day 3, and 6 Lunch |
| Mediterranean Baked Cod | 2 servings | Day 3, and 6 Dinner |
Why Antioxidants Matter for Health 🛡️
Antioxidants are natural compounds that protect your body from free radicals—unstable molecules that can cause inflammation and aging. These unstable molecules can even lead to chronic illnesses.
Luckily, adding antioxidant-rich foods into your daily meals can help! These little miracle compounds can support:
- Immunity: Strengthen your body’s defense against illnesses and infections.
- Inflammation Reduction: Reduce chronic inflammation for better heart, joint, and overall health.
- Cellular Health: Protect cells to maintain healthy skin, sharp vision, and brain function.
Key Foods to Include in an Antioxidant-Rich Meal Plan 💡
If you’re looking to adopt an antioxidant focused diet, it’s important to include a variety of colorful fruits, vegetables, healthy fats, and lean proteins. Here’s a quick guide:
| Food Category | Examples | Benefits |
|---|---|---|
| Colorful Fruits & Veggies | Berries, citrus, leafy greens, carrots | Vitamins and polyphenols for immune and skin health |
| Healthy Fats | Nuts, seeds, olive oil, avocados | Omega-3s for heart and brain health |
| Lean Proteins | Fish, chicken, tofu, legumes | Essential amino acids and antioxidant support |
| Whole Grains | Quinoa, brown rice, oats | Fiber and antioxidants for digestion and energy |
By focusing on these nutrient-packed foods, you can boost your antioxidant intake, enhance your energy, and support long-term wellness.
Tips for an Antioxidant-Packed Day 🌈
Now you know the basics of what foods to include in your diet, here are some strategies to maximize the antioxidant power of your meals each day:
- Balance Your Colors: Aim for a variety of colors on your plate to get a broad spectrum of antioxidants.
- Prep in Bulk: Cook quinoa, chop veggies, and prepare snacks like trail mix or chia pudding in advance for easy meals so you’re note tempted to skip meals (or go for options that won’t fuel your nutrition instead) on a regular basis.
- Opt for Whole Ingredients: Whole grains, nuts, and fresh produce retain more antioxidants than their processed counterparts.
- Pair with Healthy Fats: Ad a small amount of fat – like olive oil or nuts – to meals. They enhance the absorption of fat-soluble vitamins and antioxidants.
- Rotate Proteins: Lean proteins like fish, poultry, and legumes help provide structure and balance in meals while complementing antioxidant-rich sides.
Key Ingredients for Antioxidant Diet Plan and Their Benefits 🥑🍓
| Ingredient | Antioxidant Benefit | Example Sources |
|---|---|---|
| Vitamin C | Supports immune health | Citrus fruits, bell peppers, strawberries |
| Beta-Carotene | Promotes eye and skin health | Carrots, sweet potatoes, mango |
| Polyphenols | Reduce inflammation | Dark chocolate, tea, berries |
| Omega-3 Fatty Acids | Anti-inflammatory, supports brain health | Salmon, flaxseeds, walnuts |
| Vitamin E | Protects skin cells | Almonds, sunflower seeds, spinach |
| Lycopene | Supports heart health | Tomatoes, watermelon, pink grapefruit |
Meal Prep and Storage Tips for Success 💼
- Batch-Cook Proteins: Grill or bake lean proteins like chicken, salmon, or tofu for multiple meals throughout the week.
- Keep It Fresh: Store cut veggies and fruits in airtight containers to preserve nutrients and color.
- Stay Hydrated: Drink herbal teas or add citrus to water for added antioxidants and hydration.
FAQs
Yes, you can easily adapt this plan by swapping animal proteins like salmon or chicken with plant-based options such as tofu, tempeh, or legumes.
You can swap in different seasonal vegetables such as kale, zucchini, or bell peppers. Mix up your greens for variety in salads and bowls.
Yes, this antioxidant diet plan is designed to support overall health with nutrient-dense foods while being calorie-conscious. For personalized advice, consult with a dietitian.
