In This ArticleView AllIn This ArticleMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
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In This Article
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
CloseHit reset and get back on track with healthy eating habits using this simple seven-day low-sugar meal plan to get you started.Slashing your sugar intakecan help stabilize energy levels, curb overactive appetites and prevent chronic diseases like obesity, diabetes, heart disease and even certain cancers.If you’re an otherwise healthy person,you don’t need to “cleanse” or “detox"since our bodies are well-equipped to naturally “detox” thanks to the gut, liver and kidneys, which work together to filter out impurities. But if you’ve been eating too much sugar or refined and processed foods lately, you may feel like you need a break from those foods in particular. This meal plan does just that. It fuels your body with the nutrients it needs to stay healthy while limiting foods, like added sugar, that cando harm when you have too much.In this healthy low-sugar diet plan, we cut out all forms of added sugar—think granulated sugar, honey, maple syrup andall of these other names for sugaryou may find in packaged foods—and load up on delicious whole foods for a week of satisfying sugar-free meals and snacks. This balanced week of clean eating will help you feel refreshed, energized and good about what’s on your plate.Looking for a different calorie level? See this meal plan at1,200and1,500 calories.How to Meal Prep Your Week of MealsRead theMeal-Prep Tipsthroughout the meal plan for information on how you can prep ahead and use leftovers during the week.Bake theMuffin-Tin Cheddar Quiches with Smoked Cheddar & Potatoin the morning on Day 1. Individually wrap the remaining quiches in plastic and refrigerate for up to three days or freeze for up to one month. You’ll be having this again for breakfast on Days 3 and 6. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.Start theSlow-Cooker Vegetable Soupin the morning of Day 1 so it’s ready in time for lunch. Refrigerate two servings to have for lunch on Day 2 and dinner on Day 6. Any leftover soup can be frozen for up to six months.Make thePeanut Butter-Oat Energy Ballsto have for snacks on Days 2, 3, 4 and 5. Refrigerate for up to one week.Make theEasy Brown Riceto use on Days 1, 3, 4 and 7.Day 1Breakfast (404 calories)2Muffin-Tin Cheddar Quiches with Smoked Cheddar & Potato1 medium banana8 roasted, unsalted almonds1 cup herbal teaA.M. Snack (62 calories)1 medium orangeLunch (454 calories)1 1/2 cupsSlow-Cooker Vegetable Soup8 seeded whole-wheat crackers2 cups mixed greens2 Tbsp.Citrus-Lime Vinaigrette2 Tbsp. pumpkin seeds (pepitas)1 Tbsp. crumbled feta cheeseToss greens in the vinaigrette and top salad with pumpkin seeds and feta cheese.Meal-Prep Tip:Save leftoverCitrus-Lime Vinaigrettefor lunch and dinner on Day 4 and dinner on Day 6.P.M. Snack (137 calories)1/4 cup hummus1/2 cup cucumber slices1 medium carrot, cut into sticksDinner (560 calories)1 servingRoasted Salmon with Smoky Chickpeas & Greens1/2 cupEasy Brown RiceEvening Snack (162 calories)1/2 cup frozen raspberries1/2 cup whole-milk plain yogurt1 Tbsp. chia seedsBlend raspberries together with yogurt and chia seeds to create a quick smoothie.Daily Totals: 1,779 calories, 184 g carbohydrates, 43 g fiber, 90 g protein, 82 g fat, 2,462 mg sodium.Day 2Breakfast (383 calories)1 1/3 cupMuesli with Raspberriesmixed with 2 tsp. chia seeds8 roasted, unsalted almonds1 cup herbal teaShopping Tip:When buying muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this whole-grain breakfast.A.M. Snack (217 calories)2 hard-boiled eggs seasoned with a pinch each of salt and pepper1 medium orangeLunch (404 calories)2 cupsSlow-Cooker Vegetable Soup1 sliceEverything Bagel Avocado ToastShopping Tip:Use sprouted grain bread during your sugar detox as it’s made without added sugars, unlike many store-bought breads.P.M. Snack (252 calories)2 servingsPeanut Butter-Oat Energy Balls1 medium bananaDinner (534 calories)2 cupsNo-Cook Black Bean Salad1/4 cup hummus10 seeded whole-wheat crackersShopping Tip:Look for packaged crackers made without added sugars with a high fiber content or try making your ownHomemade Multi-Seed Crackers.Meal-Prep Tip:Save a serving of theNo-Cook Black Bean Saladfor lunch on Day 3.Daily Totals: 1,790 calories, 240 g carbohydrates, 61 g fiber, 72 g protein, 72 g fat, 2,398 mg sodium.Day 3Breakfast (404 calories)2Muffin-Tin Cheddar Quiches with Smoked Cheddar & Potato1 medium banana8 roasted, unsalted almonds1 cup herbal teaA.M. Snack (241 calories)2 servingPeanut Butter-Oat Energy Balls1 medium appleLunch (433 calories)2 cupsNo-Cook Black Bean Salad1 slice sprouted-grain bread, toasted and drizzled with 1 tsp. olive oilP.M. Snack (137 calories)1/4 cup hummus1/2 cup cucumber slices1 medium carrot, cut into sticksDinner (516 calories)2 1/2 cupsRoasted Veggie & Tofu Brown Rice Bowl1 medium orangeEvening Snack (64 calories)1 cup raspberriesMeal-Prep Tip:When making theRoasted Veggie & Tofu Brown Rice Bowlfor dinner, prepare the associated recipes linked on the recipe page—theEasy Brown Rice(if you didn’t already prep it on Day 1), theColorful Roasted Sheet-Pan Vegetablesand theCreamy Vegan Cashew Sauce. This way, you’ll have leftovers for lunch later in the week. You’ll also use these same ingredients in theEdamame & Veggie Rice Bowlon Day 4 and theRoasted Veggie Mason Jar Saladon Day 6.Daily Totals: 1,795 calories, 226 g carbohydrates, 51 g fiber, 69 g protein, 80 g fat, 1,682 mg sodium.Day 4Breakfast (328 calories)1 sliceEverything Bagel Avocado Toast2 hard-boiled eggs seasoned with a pinch each salt and pepper1 cup herbal teaA.M. Snack (173 calories)1 medium apple, sliced and sprinkled with cinnamon10 roasted, unsalted almondsLunch (455 calories)2 cupsEdamame & Veggie Rice Bowl1 medium orangeP.M. Snack (252 calories)1 medium banana2 servingsPeanut Butter-Oat Energy BallsDinner (581 calories)1 servingSpaghetti Squash & Chicken with Avocado Pesto2 cups mixed greens dressed with 2 Tbsp.Citrus-Lime VinaigretteMeal-Prep Tip:Cook an extra 3 oz. of chicken to use in the lunch recipe on Day 5.Daily Totals: 1,788 calories, 185 g carbohydrates, 41 g fiber, 68 g protein, 95 g fat, 1,443 mg sodium.Day 5Breakfast (383 calories)1 1/3 cupMuesli with Raspberriesmixed with 2 tsp. chia seeds8 roasted, unsalted almonds1 cup herbal teaA.M. Snack (176 calories)1/3 cup hummus1 cup cucumber slices1 medium carrot, cut into sticksLunch (471 calories)1 servingChicken & Apple Kale Wraps1 medium pearP.M. Snack (252 calories)2 servingsPeanut Butter-Oat Energy Balls1 medium bananaDinner (530 calories)1 servingRoasted Vegan Cauliflower Soup with Parsley-Chive Swirl10 seeded whole-wheat crackers2 cups mixed greens dressed with 2 Tbsp.Creamy Vegan Cashew SauceMeal-Prep Tip:Save a serving of theRoasted Vegan Cauliflower Soup with Parsley-Chive Swirlto have for lunch on Day 7. Refrigerate any leftovers for up to three days or freeze for up to three months for an easy ready-made lunch or dinner down the road.Daily Totals: 1,814 calories, 224 g carbohydrates, 51 g fiber, 69 g protein, 82 g fat, 1,515 mg sodium.Day 6Breakfast (404 calories)2Muffin-Tin Cheddar Quiches with Smoked Cheddar & Potato1 medium banana8 roasted, unsalted almonds1 cup herbal teaA.M. Snack (155 calories)2 hard-boiled eggs seasoned with a pinch of pepperLunch (462 calories)4 cupsRoasted Veggie Mason Jar Salad1 medium orangeP.M. Snack (162 calories)1/2 cup frozen raspberries1/2 cup whole-milk plain yogurt3 tsp. chia seedsBlend raspberries together with yogurt and chia seeds to create a quick smoothie.Dinner (603 calories)2 cupsSlow-Cooker Vegetable Soup1 slice sprouted-grain bread, toasted and drizzled with 2 tsp. olive oil2 cups mixed greens2 Tbsp.Citrus-Lime Vinaigrette2 Tbsp. pumpkin seeds (pepitas)2 Tbsp. crumbled feta cheeseToss greens in the vinaigrette and top salad with pumpkin seeds and feta cheese.Daily Totals: 1,787 calories, 151 g carbohydrates, 40 g fiber, 91 g protein, 101 g fat, 2,444 mg sodium.Day 7Breakfast (352 calories)2 cupsRaspberry-Peach-Mango Smoothie Bowl1 cup herbal teaA.M. Snack (155 calories)2 hard-boiled eggs seasoned with a pinch each salt and pepperLunch (436 calories)2 cupsRoasted Vegan Cauliflower Soup with Parsley-Chive Swirl6 seeded whole-wheat crackersP.M. Snack (193 calories)1/4 cupCreamy Vegan Cashew Sauce1 cup cucumber slices1 medium carrot, cut into sticksDinner (575 calories)1 servingBaked Fish Tacos with Avocado1 cupSpicy Cabbage Slaw3/4 cupEasy Brown RiceEvening Snack (102 calories)1 servingBroiled MangoDaily Totals: 1,814 calories, 192 g carbohydrates, 31 g fiber, 73 g protein, 88 g fat, 1,906 mg sodium.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Hit reset and get back on track with healthy eating habits using this simple seven-day low-sugar meal plan to get you started.Slashing your sugar intakecan help stabilize energy levels, curb overactive appetites and prevent chronic diseases like obesity, diabetes, heart disease and even certain cancers.If you’re an otherwise healthy person,you don’t need to “cleanse” or “detox"since our bodies are well-equipped to naturally “detox” thanks to the gut, liver and kidneys, which work together to filter out impurities. But if you’ve been eating too much sugar or refined and processed foods lately, you may feel like you need a break from those foods in particular. This meal plan does just that. It fuels your body with the nutrients it needs to stay healthy while limiting foods, like added sugar, that cando harm when you have too much.In this healthy low-sugar diet plan, we cut out all forms of added sugar—think granulated sugar, honey, maple syrup andall of these other names for sugaryou may find in packaged foods—and load up on delicious whole foods for a week of satisfying sugar-free meals and snacks. This balanced week of clean eating will help you feel refreshed, energized and good about what’s on your plate.Looking for a different calorie level? See this meal plan at1,200and1,500 calories.How to Meal Prep Your Week of MealsRead theMeal-Prep Tipsthroughout the meal plan for information on how you can prep ahead and use leftovers during the week.Bake theMuffin-Tin Cheddar Quiches with Smoked Cheddar & Potatoin the morning on Day 1. Individually wrap the remaining quiches in plastic and refrigerate for up to three days or freeze for up to one month. You’ll be having this again for breakfast on Days 3 and 6. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.Start theSlow-Cooker Vegetable Soupin the morning of Day 1 so it’s ready in time for lunch. Refrigerate two servings to have for lunch on Day 2 and dinner on Day 6. Any leftover soup can be frozen for up to six months.Make thePeanut Butter-Oat Energy Ballsto have for snacks on Days 2, 3, 4 and 5. Refrigerate for up to one week.Make theEasy Brown Riceto use on Days 1, 3, 4 and 7.Day 1Breakfast (404 calories)2Muffin-Tin Cheddar Quiches with Smoked Cheddar & Potato1 medium banana8 roasted, unsalted almonds1 cup herbal teaA.M. Snack (62 calories)1 medium orangeLunch (454 calories)1 1/2 cupsSlow-Cooker Vegetable Soup8 seeded whole-wheat crackers2 cups mixed greens2 Tbsp.Citrus-Lime Vinaigrette2 Tbsp. pumpkin seeds (pepitas)1 Tbsp. crumbled feta cheeseToss greens in the vinaigrette and top salad with pumpkin seeds and feta cheese.Meal-Prep Tip:Save leftoverCitrus-Lime Vinaigrettefor lunch and dinner on Day 4 and dinner on Day 6.P.M. Snack (137 calories)1/4 cup hummus1/2 cup cucumber slices1 medium carrot, cut into sticksDinner (560 calories)1 servingRoasted Salmon with Smoky Chickpeas & Greens1/2 cupEasy Brown RiceEvening Snack (162 calories)1/2 cup frozen raspberries1/2 cup whole-milk plain yogurt1 Tbsp. chia seedsBlend raspberries together with yogurt and chia seeds to create a quick smoothie.Daily Totals: 1,779 calories, 184 g carbohydrates, 43 g fiber, 90 g protein, 82 g fat, 2,462 mg sodium.Day 2Breakfast (383 calories)1 1/3 cupMuesli with Raspberriesmixed with 2 tsp. chia seeds8 roasted, unsalted almonds1 cup herbal teaShopping Tip:When buying muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this whole-grain breakfast.A.M. Snack (217 calories)2 hard-boiled eggs seasoned with a pinch each of salt and pepper1 medium orangeLunch (404 calories)2 cupsSlow-Cooker Vegetable Soup1 sliceEverything Bagel Avocado ToastShopping Tip:Use sprouted grain bread during your sugar detox as it’s made without added sugars, unlike many store-bought breads.P.M. Snack (252 calories)2 servingsPeanut Butter-Oat Energy Balls1 medium bananaDinner (534 calories)2 cupsNo-Cook Black Bean Salad1/4 cup hummus10 seeded whole-wheat crackersShopping Tip:Look for packaged crackers made without added sugars with a high fiber content or try making your ownHomemade Multi-Seed Crackers.Meal-Prep Tip:Save a serving of theNo-Cook Black Bean Saladfor lunch on Day 3.Daily Totals: 1,790 calories, 240 g carbohydrates, 61 g fiber, 72 g protein, 72 g fat, 2,398 mg sodium.Day 3Breakfast (404 calories)2Muffin-Tin Cheddar Quiches with Smoked Cheddar & Potato1 medium banana8 roasted, unsalted almonds1 cup herbal teaA.M. Snack (241 calories)2 servingPeanut Butter-Oat Energy Balls1 medium appleLunch (433 calories)2 cupsNo-Cook Black Bean Salad1 slice sprouted-grain bread, toasted and drizzled with 1 tsp. olive oilP.M. Snack (137 calories)1/4 cup hummus1/2 cup cucumber slices1 medium carrot, cut into sticksDinner (516 calories)2 1/2 cupsRoasted Veggie & Tofu Brown Rice Bowl1 medium orangeEvening Snack (64 calories)1 cup raspberriesMeal-Prep Tip:When making theRoasted Veggie & Tofu Brown Rice Bowlfor dinner, prepare the associated recipes linked on the recipe page—theEasy Brown Rice(if you didn’t already prep it on Day 1), theColorful Roasted Sheet-Pan Vegetablesand theCreamy Vegan Cashew Sauce. This way, you’ll have leftovers for lunch later in the week. You’ll also use these same ingredients in theEdamame & Veggie Rice Bowlon Day 4 and theRoasted Veggie Mason Jar Saladon Day 6.Daily Totals: 1,795 calories, 226 g carbohydrates, 51 g fiber, 69 g protein, 80 g fat, 1,682 mg sodium.Day 4Breakfast (328 calories)1 sliceEverything Bagel Avocado Toast2 hard-boiled eggs seasoned with a pinch each salt and pepper1 cup herbal teaA.M. Snack (173 calories)1 medium apple, sliced and sprinkled with cinnamon10 roasted, unsalted almondsLunch (455 calories)2 cupsEdamame & Veggie Rice Bowl1 medium orangeP.M. Snack (252 calories)1 medium banana2 servingsPeanut Butter-Oat Energy BallsDinner (581 calories)1 servingSpaghetti Squash & Chicken with Avocado Pesto2 cups mixed greens dressed with 2 Tbsp.Citrus-Lime VinaigretteMeal-Prep Tip:Cook an extra 3 oz. of chicken to use in the lunch recipe on Day 5.Daily Totals: 1,788 calories, 185 g carbohydrates, 41 g fiber, 68 g protein, 95 g fat, 1,443 mg sodium.Day 5Breakfast (383 calories)1 1/3 cupMuesli with Raspberriesmixed with 2 tsp. chia seeds8 roasted, unsalted almonds1 cup herbal teaA.M. Snack (176 calories)1/3 cup hummus1 cup cucumber slices1 medium carrot, cut into sticksLunch (471 calories)1 servingChicken & Apple Kale Wraps1 medium pearP.M. Snack (252 calories)2 servingsPeanut Butter-Oat Energy Balls1 medium bananaDinner (530 calories)1 servingRoasted Vegan Cauliflower Soup with Parsley-Chive Swirl10 seeded whole-wheat crackers2 cups mixed greens dressed with 2 Tbsp.Creamy Vegan Cashew SauceMeal-Prep Tip:Save a serving of theRoasted Vegan Cauliflower Soup with Parsley-Chive Swirlto have for lunch on Day 7. Refrigerate any leftovers for up to three days or freeze for up to three months for an easy ready-made lunch or dinner down the road.Daily Totals: 1,814 calories, 224 g carbohydrates, 51 g fiber, 69 g protein, 82 g fat, 1,515 mg sodium.Day 6Breakfast (404 calories)2Muffin-Tin Cheddar Quiches with Smoked Cheddar & Potato1 medium banana8 roasted, unsalted almonds1 cup herbal teaA.M. Snack (155 calories)2 hard-boiled eggs seasoned with a pinch of pepperLunch (462 calories)4 cupsRoasted Veggie Mason Jar Salad1 medium orangeP.M. Snack (162 calories)1/2 cup frozen raspberries1/2 cup whole-milk plain yogurt3 tsp. chia seedsBlend raspberries together with yogurt and chia seeds to create a quick smoothie.Dinner (603 calories)2 cupsSlow-Cooker Vegetable Soup1 slice sprouted-grain bread, toasted and drizzled with 2 tsp. olive oil2 cups mixed greens2 Tbsp.Citrus-Lime Vinaigrette2 Tbsp. pumpkin seeds (pepitas)2 Tbsp. crumbled feta cheeseToss greens in the vinaigrette and top salad with pumpkin seeds and feta cheese.Daily Totals: 1,787 calories, 151 g carbohydrates, 40 g fiber, 91 g protein, 101 g fat, 2,444 mg sodium.Day 7Breakfast (352 calories)2 cupsRaspberry-Peach-Mango Smoothie Bowl1 cup herbal teaA.M. Snack (155 calories)2 hard-boiled eggs seasoned with a pinch each salt and pepperLunch (436 calories)2 cupsRoasted Vegan Cauliflower Soup with Parsley-Chive Swirl6 seeded whole-wheat crackersP.M. Snack (193 calories)1/4 cupCreamy Vegan Cashew Sauce1 cup cucumber slices1 medium carrot, cut into sticksDinner (575 calories)1 servingBaked Fish Tacos with Avocado1 cupSpicy Cabbage Slaw3/4 cupEasy Brown RiceEvening Snack (102 calories)1 servingBroiled MangoDaily Totals: 1,814 calories, 192 g carbohydrates, 31 g fiber, 73 g protein, 88 g fat, 1,906 mg sodium.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Hit reset and get back on track with healthy eating habits using this simple seven-day low-sugar meal plan to get you started.Slashing your sugar intakecan help stabilize energy levels, curb overactive appetites and prevent chronic diseases like obesity, diabetes, heart disease and even certain cancers.If you’re an otherwise healthy person,you don’t need to “cleanse” or “detox"since our bodies are well-equipped to naturally “detox” thanks to the gut, liver and kidneys, which work together to filter out impurities. But if you’ve been eating too much sugar or refined and processed foods lately, you may feel like you need a break from those foods in particular. This meal plan does just that. It fuels your body with the nutrients it needs to stay healthy while limiting foods, like added sugar, that cando harm when you have too much.In this healthy low-sugar diet plan, we cut out all forms of added sugar—think granulated sugar, honey, maple syrup andall of these other names for sugaryou may find in packaged foods—and load up on delicious whole foods for a week of satisfying sugar-free meals and snacks. This balanced week of clean eating will help you feel refreshed, energized and good about what’s on your plate.Looking for a different calorie level? See this meal plan at1,200and1,500 calories.How to Meal Prep Your Week of MealsRead theMeal-Prep Tipsthroughout the meal plan for information on how you can prep ahead and use leftovers during the week.Bake theMuffin-Tin Cheddar Quiches with Smoked Cheddar & Potatoin the morning on Day 1. Individually wrap the remaining quiches in plastic and refrigerate for up to three days or freeze for up to one month. You’ll be having this again for breakfast on Days 3 and 6. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.Start theSlow-Cooker Vegetable Soupin the morning of Day 1 so it’s ready in time for lunch. Refrigerate two servings to have for lunch on Day 2 and dinner on Day 6. Any leftover soup can be frozen for up to six months.Make thePeanut Butter-Oat Energy Ballsto have for snacks on Days 2, 3, 4 and 5. Refrigerate for up to one week.Make theEasy Brown Riceto use on Days 1, 3, 4 and 7.Day 1Breakfast (404 calories)2Muffin-Tin Cheddar Quiches with Smoked Cheddar & Potato1 medium banana8 roasted, unsalted almonds1 cup herbal teaA.M. Snack (62 calories)1 medium orangeLunch (454 calories)1 1/2 cupsSlow-Cooker Vegetable Soup8 seeded whole-wheat crackers2 cups mixed greens2 Tbsp.Citrus-Lime Vinaigrette2 Tbsp. pumpkin seeds (pepitas)1 Tbsp. crumbled feta cheeseToss greens in the vinaigrette and top salad with pumpkin seeds and feta cheese.Meal-Prep Tip:Save leftoverCitrus-Lime Vinaigrettefor lunch and dinner on Day 4 and dinner on Day 6.P.M. Snack (137 calories)1/4 cup hummus1/2 cup cucumber slices1 medium carrot, cut into sticksDinner (560 calories)1 servingRoasted Salmon with Smoky Chickpeas & Greens1/2 cupEasy Brown RiceEvening Snack (162 calories)1/2 cup frozen raspberries1/2 cup whole-milk plain yogurt1 Tbsp. chia seedsBlend raspberries together with yogurt and chia seeds to create a quick smoothie.Daily Totals: 1,779 calories, 184 g carbohydrates, 43 g fiber, 90 g protein, 82 g fat, 2,462 mg sodium.Day 2Breakfast (383 calories)1 1/3 cupMuesli with Raspberriesmixed with 2 tsp. chia seeds8 roasted, unsalted almonds1 cup herbal teaShopping Tip:When buying muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this whole-grain breakfast.A.M. Snack (217 calories)2 hard-boiled eggs seasoned with a pinch each of salt and pepper1 medium orangeLunch (404 calories)2 cupsSlow-Cooker Vegetable Soup1 sliceEverything Bagel Avocado ToastShopping Tip:Use sprouted grain bread during your sugar detox as it’s made without added sugars, unlike many store-bought breads.P.M. Snack (252 calories)2 servingsPeanut Butter-Oat Energy Balls1 medium bananaDinner (534 calories)2 cupsNo-Cook Black Bean Salad1/4 cup hummus10 seeded whole-wheat crackersShopping Tip:Look for packaged crackers made without added sugars with a high fiber content or try making your ownHomemade Multi-Seed Crackers.Meal-Prep Tip:Save a serving of theNo-Cook Black Bean Saladfor lunch on Day 3.Daily Totals: 1,790 calories, 240 g carbohydrates, 61 g fiber, 72 g protein, 72 g fat, 2,398 mg sodium.Day 3Breakfast (404 calories)2Muffin-Tin Cheddar Quiches with Smoked Cheddar & Potato1 medium banana8 roasted, unsalted almonds1 cup herbal teaA.M. Snack (241 calories)2 servingPeanut Butter-Oat Energy Balls1 medium appleLunch (433 calories)2 cupsNo-Cook Black Bean Salad1 slice sprouted-grain bread, toasted and drizzled with 1 tsp. olive oilP.M. Snack (137 calories)1/4 cup hummus1/2 cup cucumber slices1 medium carrot, cut into sticksDinner (516 calories)2 1/2 cupsRoasted Veggie & Tofu Brown Rice Bowl1 medium orangeEvening Snack (64 calories)1 cup raspberriesMeal-Prep Tip:When making theRoasted Veggie & Tofu Brown Rice Bowlfor dinner, prepare the associated recipes linked on the recipe page—theEasy Brown Rice(if you didn’t already prep it on Day 1), theColorful Roasted Sheet-Pan Vegetablesand theCreamy Vegan Cashew Sauce. This way, you’ll have leftovers for lunch later in the week. You’ll also use these same ingredients in theEdamame & Veggie Rice Bowlon Day 4 and theRoasted Veggie Mason Jar Saladon Day 6.Daily Totals: 1,795 calories, 226 g carbohydrates, 51 g fiber, 69 g protein, 80 g fat, 1,682 mg sodium.Day 4Breakfast (328 calories)1 sliceEverything Bagel Avocado Toast2 hard-boiled eggs seasoned with a pinch each salt and pepper1 cup herbal teaA.M. Snack (173 calories)1 medium apple, sliced and sprinkled with cinnamon10 roasted, unsalted almondsLunch (455 calories)2 cupsEdamame & Veggie Rice Bowl1 medium orangeP.M. Snack (252 calories)1 medium banana2 servingsPeanut Butter-Oat Energy BallsDinner (581 calories)1 servingSpaghetti Squash & Chicken with Avocado Pesto2 cups mixed greens dressed with 2 Tbsp.Citrus-Lime VinaigretteMeal-Prep Tip:Cook an extra 3 oz. of chicken to use in the lunch recipe on Day 5.Daily Totals: 1,788 calories, 185 g carbohydrates, 41 g fiber, 68 g protein, 95 g fat, 1,443 mg sodium.Day 5Breakfast (383 calories)1 1/3 cupMuesli with Raspberriesmixed with 2 tsp. chia seeds8 roasted, unsalted almonds1 cup herbal teaA.M. Snack (176 calories)1/3 cup hummus1 cup cucumber slices1 medium carrot, cut into sticksLunch (471 calories)1 servingChicken & Apple Kale Wraps1 medium pearP.M. Snack (252 calories)2 servingsPeanut Butter-Oat Energy Balls1 medium bananaDinner (530 calories)1 servingRoasted Vegan Cauliflower Soup with Parsley-Chive Swirl10 seeded whole-wheat crackers2 cups mixed greens dressed with 2 Tbsp.Creamy Vegan Cashew SauceMeal-Prep Tip:Save a serving of theRoasted Vegan Cauliflower Soup with Parsley-Chive Swirlto have for lunch on Day 7. Refrigerate any leftovers for up to three days or freeze for up to three months for an easy ready-made lunch or dinner down the road.Daily Totals: 1,814 calories, 224 g carbohydrates, 51 g fiber, 69 g protein, 82 g fat, 1,515 mg sodium.Day 6Breakfast (404 calories)2Muffin-Tin Cheddar Quiches with Smoked Cheddar & Potato1 medium banana8 roasted, unsalted almonds1 cup herbal teaA.M. Snack (155 calories)2 hard-boiled eggs seasoned with a pinch of pepperLunch (462 calories)4 cupsRoasted Veggie Mason Jar Salad1 medium orangeP.M. Snack (162 calories)1/2 cup frozen raspberries1/2 cup whole-milk plain yogurt3 tsp. chia seedsBlend raspberries together with yogurt and chia seeds to create a quick smoothie.Dinner (603 calories)2 cupsSlow-Cooker Vegetable Soup1 slice sprouted-grain bread, toasted and drizzled with 2 tsp. olive oil2 cups mixed greens2 Tbsp.Citrus-Lime Vinaigrette2 Tbsp. pumpkin seeds (pepitas)2 Tbsp. crumbled feta cheeseToss greens in the vinaigrette and top salad with pumpkin seeds and feta cheese.Daily Totals: 1,787 calories, 151 g carbohydrates, 40 g fiber, 91 g protein, 101 g fat, 2,444 mg sodium.Day 7Breakfast (352 calories)2 cupsRaspberry-Peach-Mango Smoothie Bowl1 cup herbal teaA.M. Snack (155 calories)2 hard-boiled eggs seasoned with a pinch each salt and pepperLunch (436 calories)2 cupsRoasted Vegan Cauliflower Soup with Parsley-Chive Swirl6 seeded whole-wheat crackersP.M. Snack (193 calories)1/4 cupCreamy Vegan Cashew Sauce1 cup cucumber slices1 medium carrot, cut into sticksDinner (575 calories)1 servingBaked Fish Tacos with Avocado1 cupSpicy Cabbage Slaw3/4 cupEasy Brown RiceEvening Snack (102 calories)1 servingBroiled MangoDaily Totals: 1,814 calories, 192 g carbohydrates, 31 g fiber, 73 g protein, 88 g fat, 1,906 mg sodium.
Hit reset and get back on track with healthy eating habits using this simple seven-day low-sugar meal plan to get you started.Slashing your sugar intakecan help stabilize energy levels, curb overactive appetites and prevent chronic diseases like obesity, diabetes, heart disease and even certain cancers.
If you’re an otherwise healthy person,you don’t need to “cleanse” or “detox"since our bodies are well-equipped to naturally “detox” thanks to the gut, liver and kidneys, which work together to filter out impurities. But if you’ve been eating too much sugar or refined and processed foods lately, you may feel like you need a break from those foods in particular. This meal plan does just that. It fuels your body with the nutrients it needs to stay healthy while limiting foods, like added sugar, that cando harm when you have too much.
In this healthy low-sugar diet plan, we cut out all forms of added sugar—think granulated sugar, honey, maple syrup andall of these other names for sugaryou may find in packaged foods—and load up on delicious whole foods for a week of satisfying sugar-free meals and snacks. This balanced week of clean eating will help you feel refreshed, energized and good about what’s on your plate.
Looking for a different calorie level? See this meal plan at1,200and1,500 calories.
How to Meal Prep Your Week of Meals
Read theMeal-Prep Tipsthroughout the meal plan for information on how you can prep ahead and use leftovers during the week.
Breakfast (404 calories)
A.M. Snack (62 calories)
Lunch (454 calories)
Toss greens in the vinaigrette and top salad with pumpkin seeds and feta cheese.
Meal-Prep Tip:Save leftoverCitrus-Lime Vinaigrettefor lunch and dinner on Day 4 and dinner on Day 6.
P.M. Snack (137 calories)
Dinner (560 calories)
Evening Snack (162 calories)
Blend raspberries together with yogurt and chia seeds to create a quick smoothie.
Daily Totals: 1,779 calories, 184 g carbohydrates, 43 g fiber, 90 g protein, 82 g fat, 2,462 mg sodium.
Breakfast (383 calories)
Shopping Tip:When buying muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this whole-grain breakfast.
A.M. Snack (217 calories)
Lunch (404 calories)
Shopping Tip:Use sprouted grain bread during your sugar detox as it’s made without added sugars, unlike many store-bought breads.
P.M. Snack (252 calories)
Dinner (534 calories)
Shopping Tip:Look for packaged crackers made without added sugars with a high fiber content or try making your ownHomemade Multi-Seed Crackers.
Meal-Prep Tip:Save a serving of theNo-Cook Black Bean Saladfor lunch on Day 3.
Daily Totals: 1,790 calories, 240 g carbohydrates, 61 g fiber, 72 g protein, 72 g fat, 2,398 mg sodium.
A.M. Snack (241 calories)
Lunch (433 calories)
Dinner (516 calories)
Evening Snack (64 calories)
Meal-Prep Tip:When making theRoasted Veggie & Tofu Brown Rice Bowlfor dinner, prepare the associated recipes linked on the recipe page—theEasy Brown Rice(if you didn’t already prep it on Day 1), theColorful Roasted Sheet-Pan Vegetablesand theCreamy Vegan Cashew Sauce. This way, you’ll have leftovers for lunch later in the week. You’ll also use these same ingredients in theEdamame & Veggie Rice Bowlon Day 4 and theRoasted Veggie Mason Jar Saladon Day 6.
Daily Totals: 1,795 calories, 226 g carbohydrates, 51 g fiber, 69 g protein, 80 g fat, 1,682 mg sodium.
Breakfast (328 calories)
A.M. Snack (173 calories)
Lunch (455 calories)
Dinner (581 calories)
Meal-Prep Tip:Cook an extra 3 oz. of chicken to use in the lunch recipe on Day 5.
Daily Totals: 1,788 calories, 185 g carbohydrates, 41 g fiber, 68 g protein, 95 g fat, 1,443 mg sodium.
A.M. Snack (176 calories)
Lunch (471 calories)
Dinner (530 calories)
Meal-Prep Tip:Save a serving of theRoasted Vegan Cauliflower Soup with Parsley-Chive Swirlto have for lunch on Day 7. Refrigerate any leftovers for up to three days or freeze for up to three months for an easy ready-made lunch or dinner down the road.
Daily Totals: 1,814 calories, 224 g carbohydrates, 51 g fiber, 69 g protein, 82 g fat, 1,515 mg sodium.
A.M. Snack (155 calories)
Lunch (462 calories)
P.M. Snack (162 calories)
Dinner (603 calories)
Daily Totals: 1,787 calories, 151 g carbohydrates, 40 g fiber, 91 g protein, 101 g fat, 2,444 mg sodium.
Breakfast (352 calories)
Lunch (436 calories)
P.M. Snack (193 calories)
Dinner (575 calories)
Evening Snack (102 calories)
Daily Totals: 1,814 calories, 192 g carbohydrates, 31 g fiber, 73 g protein, 88 g fat, 1,906 mg sodium.
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