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 your healthy eating habits back on track with this simple seven-day low-sugar meal plan. Decreasing your sugar intake can help stabilize energy levels and curb an overactive appetite (which is especially helpful when trying to lose weight). Reducing your sugar intake may also play a role in helping to prevent chronic diseases like obesity, diabetes, heart disease and even certain cancers, due to sugar’s negative effects on inflammation, per a 2022 review inFrontiers in Immunology.This low-sugar diet plan fuels your body with the nutrients it needs to stay healthy while limiting foods, like added sugar, that can do harmwhen you have too much.I Gave Up Sugar for 30 Days—Here’s What HappenedIn this healthy meal plan, we cut out all forms of added sugar (think granulated sugar, honey, maple syrup andall of the other names for sugaryou may see in packaged foods) and load up on delicious whole foods for a week of satisfying low-sugar meals and snacks.What you will find are lots of fresh fruits and vegetables, fiber-rich whole grains, filling lean protein and healthy fats. This balanced week of healthy eating will help you feel refreshed, energized and good about what’s on your plate. Plus, at 1,200 calories, you’ll be on track to lose a healthy 1 to 2 pounds per week. Not sure if this is the right calorie level for you?Calculate your daily calorie goaland then choose between this 1,200-calorie plan or the1,500- or1,800-calorieversions.How to Meal-Prep Your Week of MealsRead theMeal-Prep Tipsthroughout this meal plan for information on how you can prep ahead and use leftovers during the week. And don’t miss theHealthy Shopping Tipsfor pointers on how to find versions of packaged foods with the least amount of added sugars.Bake theMuffin-Tin 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 on 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 & 5. Refrigerate for up to one week.Meal-Prep Tip: Stock up on some air-tight meal-prep containers to keep your meals fresh throughout the week.Day 1Breakfast (299 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 medium orange1 cup herbal teaLunch (343 calories)1 1/2 cupsSlow-Cooker Vegetable Soup2 cups mixed greens dressed with 2 Tbsp.Citrus-Lime Vinaigretteand topped with 2 Tbsp. pumpkin seeds (pepitas)Meal-Prep Tip:Save leftoverCitrus-Lime Vinaigrettefor lunch on Day 4 and dinner on Day 6.P.M. Snack (108 calories)1/2 cup frozen raspberries1/4 cup whole-milk plain yogurt2 tsp. chia seedsBlend raspberries together with yogurt and chia seeds to create a quick smoothie or simply mix all the ingredients together for a smoothie bowl.Dinner (447 calories)1 servingRoasted Salmon with Smoky Chickpeas & GreensDaily Totals:1,197 calories, 97 g carbohydrates, 29 g fiber, 73 g protein, 61 g fat, 1,950 mg sodium.Day 2Breakfast (287 calories)1 1/3 cupsMuesli with Raspberries1 cup herbal teaHealthy 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 (78 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepperLunch (346 calories)1 1/2 cupsSlow-Cooker Vegetable Soup1 sliceEverything Bagel Avocado ToastHealthy Shopping Tip:Use sprouted-grain bread during your low-sugar week; it’s made without added sugars, unlike many other store-bought breads.P.M. Snack (73 calories)1 servingPeanut Butter-Oat Energy BallsDinner (434 calories)2 cupsNo-Cook Black Bean Salad1/4 cup hummus1/2 cup cucumber slices for dipping into hummusMeal-Prep Tip:Refrigerate one serving of theNo-Cook Black Bean Saladfor lunch on Day 3.Daily Totals:1,219 calories, 158 g carbohydrates, 45 g fiber, 53 g protein, 51 g fat, 1,937 mg sodium.Day 3Breakfast (299 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 medium orange1 cup herbal teaA.M. Snack (64 calories)1 cup raspberriesLunch (322 calories)2 cupsNo-Cook Black Bean SaladP.M. Snack (73 calories)1 servingPeanut Butter-Oat Energy BallsDinner (454 calories)2 1/2 cupsRoasted Veggie & Tofu Brown Rice BowlMeal-Prep Tip:When making theRoasted Veggie & Tofu Brown Rice Bowlfor dinner, prepare the associated recipes that are linked on the recipe page (Easy Brown Rice,Colorful Roasted Sheet-Pan Veggies,Soy-Lime Roasted TofuandCreamy Vegan Cashew Sauce). This way, you’ll have leftovers for lunch later in the week—and you’ll use these same ingredients in theEdamame & Veggie Rice Bowlon Day 4 and theRoasted Veggie Mason Jar Saladon Day 6.Daily Totals:1,213 calories, 133 g carbohydrates, 33 g fiber, 54 g protein, 59 g fat, 1,282 mg sodium.Day 4Breakfast (250 calories)1 sliceEverything Bagel Avocado Toast1 hard-boiled egg seasoned with a pinch each salt and pepper1 cup herbal teaLunch (394 calories)2 cupsEdamame & Veggie Rice BowlP.M. Snack (62 calories)1 medium orangeDinner (497 calories)1 servingSpaghetti Squash & Chicken with Avocado PestoMeal-Prep Tip:Cook an extra 3 oz. of chicken to use in the lunch recipe on Day 5.Daily Totals:1,202 calories, 104 g carbohydrates, 26 g fiber, 52 g protein, 69 g fat, 1,242 mg sodium.Day 5Breakfast (287 calories)1 1/3 cupsMuesli with Raspberries1 cup herbal teaA.M. Snack (75 calories)2 Tbsp. hummus1/3 cup cucumber slicesLunch (370 calories)1 servingChicken & Apple Kale WrapsP.M. Snack (73 calories)1 servingPeanut Butter-Oat Energy BallsDinner (423 calories)1 servingRoasted Vegan Cauliflower Soup with Parsley-Chive Swirl2 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:1,228 calories, 123 g carbohydrates, 30 g fiber, 55 g protein, 62 g fat, 1,167 mg sodium.Day 6Breakfast (299 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 cup herbal tea1 medium orangeLunch (400 calories)4 cupsRoasted Veggie Mason Jar SaladP.M. 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 or simply mix all the ingredients together for a smoothie bowl.Dinner (343 calories)1 1/2 cupsSlow-Cooker Vegetable Soup2 cups mixed greens dressed with 2 Tbsp.Citrus-Lime Vinaigretteand topped with 2 Tbsp. pumpkin seeds (pepitas)Daily Totals:1,205 calories, 100 g carbohydrates, 31 g fiber, 66 g protein, 69 g fat, 1,806 mg sodium.Day 7Breakfast (352 calories)2 cupsRaspberry-Peach-Mango Smoothie Bowl1 cup herbal teaA.M. Snack (78 calories)1 hard-boiled egg seasoned with a pinch each salt and pepperLunch (329 calories)1 servingRoasted Vegan Cauliflower Soup with Parsley-Chive SwirlP.M. Snack (46 calories)1 Tbsp.Creamy Vegan Cashew Sauce1/2 cup cucumber slices for dippingDinner (406 calories)1 servingBaked Fish Tacos with Avocado1 cupSpicy Cabbage SlawDaily Totals:1,210 calories, 101 g carbohydrates, 21 g fiber, 56 g protein, 67 g fat, 1,519 mg sodium.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Hit reset and get your healthy eating habits back on track with this simple seven-day low-sugar meal plan. Decreasing your sugar intake can help stabilize energy levels and curb an overactive appetite (which is especially helpful when trying to lose weight). Reducing your sugar intake may also play a role in helping to prevent chronic diseases like obesity, diabetes, heart disease and even certain cancers, due to sugar’s negative effects on inflammation, per a 2022 review inFrontiers in Immunology.This low-sugar diet plan fuels your body with the nutrients it needs to stay healthy while limiting foods, like added sugar, that can do harmwhen you have too much.I Gave Up Sugar for 30 Days—Here’s What HappenedIn this healthy meal plan, we cut out all forms of added sugar (think granulated sugar, honey, maple syrup andall of the other names for sugaryou may see in packaged foods) and load up on delicious whole foods for a week of satisfying low-sugar meals and snacks.What you will find are lots of fresh fruits and vegetables, fiber-rich whole grains, filling lean protein and healthy fats. This balanced week of healthy eating will help you feel refreshed, energized and good about what’s on your plate. Plus, at 1,200 calories, you’ll be on track to lose a healthy 1 to 2 pounds per week. Not sure if this is the right calorie level for you?Calculate your daily calorie goaland then choose between this 1,200-calorie plan or the1,500- or1,800-calorieversions.How to Meal-Prep Your Week of MealsRead theMeal-Prep Tipsthroughout this meal plan for information on how you can prep ahead and use leftovers during the week. And don’t miss theHealthy Shopping Tipsfor pointers on how to find versions of packaged foods with the least amount of added sugars.Bake theMuffin-Tin 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 on 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 & 5. Refrigerate for up to one week.Meal-Prep Tip: Stock up on some air-tight meal-prep containers to keep your meals fresh throughout the week.Day 1Breakfast (299 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 medium orange1 cup herbal teaLunch (343 calories)1 1/2 cupsSlow-Cooker Vegetable Soup2 cups mixed greens dressed with 2 Tbsp.Citrus-Lime Vinaigretteand topped with 2 Tbsp. pumpkin seeds (pepitas)Meal-Prep Tip:Save leftoverCitrus-Lime Vinaigrettefor lunch on Day 4 and dinner on Day 6.P.M. Snack (108 calories)1/2 cup frozen raspberries1/4 cup whole-milk plain yogurt2 tsp. chia seedsBlend raspberries together with yogurt and chia seeds to create a quick smoothie or simply mix all the ingredients together for a smoothie bowl.Dinner (447 calories)1 servingRoasted Salmon with Smoky Chickpeas & GreensDaily Totals:1,197 calories, 97 g carbohydrates, 29 g fiber, 73 g protein, 61 g fat, 1,950 mg sodium.Day 2Breakfast (287 calories)1 1/3 cupsMuesli with Raspberries1 cup herbal teaHealthy 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 (78 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepperLunch (346 calories)1 1/2 cupsSlow-Cooker Vegetable Soup1 sliceEverything Bagel Avocado ToastHealthy Shopping Tip:Use sprouted-grain bread during your low-sugar week; it’s made without added sugars, unlike many other store-bought breads.P.M. Snack (73 calories)1 servingPeanut Butter-Oat Energy BallsDinner (434 calories)2 cupsNo-Cook Black Bean Salad1/4 cup hummus1/2 cup cucumber slices for dipping into hummusMeal-Prep Tip:Refrigerate one serving of theNo-Cook Black Bean Saladfor lunch on Day 3.Daily Totals:1,219 calories, 158 g carbohydrates, 45 g fiber, 53 g protein, 51 g fat, 1,937 mg sodium.Day 3Breakfast (299 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 medium orange1 cup herbal teaA.M. Snack (64 calories)1 cup raspberriesLunch (322 calories)2 cupsNo-Cook Black Bean SaladP.M. Snack (73 calories)1 servingPeanut Butter-Oat Energy BallsDinner (454 calories)2 1/2 cupsRoasted Veggie & Tofu Brown Rice BowlMeal-Prep Tip:When making theRoasted Veggie & Tofu Brown Rice Bowlfor dinner, prepare the associated recipes that are linked on the recipe page (Easy Brown Rice,Colorful Roasted Sheet-Pan Veggies,Soy-Lime Roasted TofuandCreamy Vegan Cashew Sauce). This way, you’ll have leftovers for lunch later in the week—and you’ll use these same ingredients in theEdamame & Veggie Rice Bowlon Day 4 and theRoasted Veggie Mason Jar Saladon Day 6.Daily Totals:1,213 calories, 133 g carbohydrates, 33 g fiber, 54 g protein, 59 g fat, 1,282 mg sodium.Day 4Breakfast (250 calories)1 sliceEverything Bagel Avocado Toast1 hard-boiled egg seasoned with a pinch each salt and pepper1 cup herbal teaLunch (394 calories)2 cupsEdamame & Veggie Rice BowlP.M. Snack (62 calories)1 medium orangeDinner (497 calories)1 servingSpaghetti Squash & Chicken with Avocado PestoMeal-Prep Tip:Cook an extra 3 oz. of chicken to use in the lunch recipe on Day 5.Daily Totals:1,202 calories, 104 g carbohydrates, 26 g fiber, 52 g protein, 69 g fat, 1,242 mg sodium.Day 5Breakfast (287 calories)1 1/3 cupsMuesli with Raspberries1 cup herbal teaA.M. Snack (75 calories)2 Tbsp. hummus1/3 cup cucumber slicesLunch (370 calories)1 servingChicken & Apple Kale WrapsP.M. Snack (73 calories)1 servingPeanut Butter-Oat Energy BallsDinner (423 calories)1 servingRoasted Vegan Cauliflower Soup with Parsley-Chive Swirl2 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:1,228 calories, 123 g carbohydrates, 30 g fiber, 55 g protein, 62 g fat, 1,167 mg sodium.Day 6Breakfast (299 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 cup herbal tea1 medium orangeLunch (400 calories)4 cupsRoasted Veggie Mason Jar SaladP.M. 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 or simply mix all the ingredients together for a smoothie bowl.Dinner (343 calories)1 1/2 cupsSlow-Cooker Vegetable Soup2 cups mixed greens dressed with 2 Tbsp.Citrus-Lime Vinaigretteand topped with 2 Tbsp. pumpkin seeds (pepitas)Daily Totals:1,205 calories, 100 g carbohydrates, 31 g fiber, 66 g protein, 69 g fat, 1,806 mg sodium.Day 7Breakfast (352 calories)2 cupsRaspberry-Peach-Mango Smoothie Bowl1 cup herbal teaA.M. Snack (78 calories)1 hard-boiled egg seasoned with a pinch each salt and pepperLunch (329 calories)1 servingRoasted Vegan Cauliflower Soup with Parsley-Chive SwirlP.M. Snack (46 calories)1 Tbsp.Creamy Vegan Cashew Sauce1/2 cup cucumber slices for dippingDinner (406 calories)1 servingBaked Fish Tacos with Avocado1 cupSpicy Cabbage SlawDaily Totals:1,210 calories, 101 g carbohydrates, 21 g fiber, 56 g protein, 67 g fat, 1,519 mg sodium.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Hit reset and get your healthy eating habits back on track with this simple seven-day low-sugar meal plan. Decreasing your sugar intake can help stabilize energy levels and curb an overactive appetite (which is especially helpful when trying to lose weight). Reducing your sugar intake may also play a role in helping to prevent chronic diseases like obesity, diabetes, heart disease and even certain cancers, due to sugar’s negative effects on inflammation, per a 2022 review inFrontiers in Immunology.This low-sugar diet plan fuels your body with the nutrients it needs to stay healthy while limiting foods, like added sugar, that can do harmwhen you have too much.I Gave Up Sugar for 30 Days—Here’s What HappenedIn this healthy meal plan, we cut out all forms of added sugar (think granulated sugar, honey, maple syrup andall of the other names for sugaryou may see in packaged foods) and load up on delicious whole foods for a week of satisfying low-sugar meals and snacks.What you will find are lots of fresh fruits and vegetables, fiber-rich whole grains, filling lean protein and healthy fats. This balanced week of healthy eating will help you feel refreshed, energized and good about what’s on your plate. Plus, at 1,200 calories, you’ll be on track to lose a healthy 1 to 2 pounds per week. Not sure if this is the right calorie level for you?Calculate your daily calorie goaland then choose between this 1,200-calorie plan or the1,500- or1,800-calorieversions.How to Meal-Prep Your Week of MealsRead theMeal-Prep Tipsthroughout this meal plan for information on how you can prep ahead and use leftovers during the week. And don’t miss theHealthy Shopping Tipsfor pointers on how to find versions of packaged foods with the least amount of added sugars.Bake theMuffin-Tin 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 on 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 & 5. Refrigerate for up to one week.Meal-Prep Tip: Stock up on some air-tight meal-prep containers to keep your meals fresh throughout the week.Day 1Breakfast (299 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 medium orange1 cup herbal teaLunch (343 calories)1 1/2 cupsSlow-Cooker Vegetable Soup2 cups mixed greens dressed with 2 Tbsp.Citrus-Lime Vinaigretteand topped with 2 Tbsp. pumpkin seeds (pepitas)Meal-Prep Tip:Save leftoverCitrus-Lime Vinaigrettefor lunch on Day 4 and dinner on Day 6.P.M. Snack (108 calories)1/2 cup frozen raspberries1/4 cup whole-milk plain yogurt2 tsp. chia seedsBlend raspberries together with yogurt and chia seeds to create a quick smoothie or simply mix all the ingredients together for a smoothie bowl.Dinner (447 calories)1 servingRoasted Salmon with Smoky Chickpeas & GreensDaily Totals:1,197 calories, 97 g carbohydrates, 29 g fiber, 73 g protein, 61 g fat, 1,950 mg sodium.Day 2Breakfast (287 calories)1 1/3 cupsMuesli with Raspberries1 cup herbal teaHealthy 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 (78 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepperLunch (346 calories)1 1/2 cupsSlow-Cooker Vegetable Soup1 sliceEverything Bagel Avocado ToastHealthy Shopping Tip:Use sprouted-grain bread during your low-sugar week; it’s made without added sugars, unlike many other store-bought breads.P.M. Snack (73 calories)1 servingPeanut Butter-Oat Energy BallsDinner (434 calories)2 cupsNo-Cook Black Bean Salad1/4 cup hummus1/2 cup cucumber slices for dipping into hummusMeal-Prep Tip:Refrigerate one serving of theNo-Cook Black Bean Saladfor lunch on Day 3.Daily Totals:1,219 calories, 158 g carbohydrates, 45 g fiber, 53 g protein, 51 g fat, 1,937 mg sodium.Day 3Breakfast (299 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 medium orange1 cup herbal teaA.M. Snack (64 calories)1 cup raspberriesLunch (322 calories)2 cupsNo-Cook Black Bean SaladP.M. Snack (73 calories)1 servingPeanut Butter-Oat Energy BallsDinner (454 calories)2 1/2 cupsRoasted Veggie & Tofu Brown Rice BowlMeal-Prep Tip:When making theRoasted Veggie & Tofu Brown Rice Bowlfor dinner, prepare the associated recipes that are linked on the recipe page (Easy Brown Rice,Colorful Roasted Sheet-Pan Veggies,Soy-Lime Roasted TofuandCreamy Vegan Cashew Sauce). This way, you’ll have leftovers for lunch later in the week—and you’ll use these same ingredients in theEdamame & Veggie Rice Bowlon Day 4 and theRoasted Veggie Mason Jar Saladon Day 6.Daily Totals:1,213 calories, 133 g carbohydrates, 33 g fiber, 54 g protein, 59 g fat, 1,282 mg sodium.Day 4Breakfast (250 calories)1 sliceEverything Bagel Avocado Toast1 hard-boiled egg seasoned with a pinch each salt and pepper1 cup herbal teaLunch (394 calories)2 cupsEdamame & Veggie Rice BowlP.M. Snack (62 calories)1 medium orangeDinner (497 calories)1 servingSpaghetti Squash & Chicken with Avocado PestoMeal-Prep Tip:Cook an extra 3 oz. of chicken to use in the lunch recipe on Day 5.Daily Totals:1,202 calories, 104 g carbohydrates, 26 g fiber, 52 g protein, 69 g fat, 1,242 mg sodium.Day 5Breakfast (287 calories)1 1/3 cupsMuesli with Raspberries1 cup herbal teaA.M. Snack (75 calories)2 Tbsp. hummus1/3 cup cucumber slicesLunch (370 calories)1 servingChicken & Apple Kale WrapsP.M. Snack (73 calories)1 servingPeanut Butter-Oat Energy BallsDinner (423 calories)1 servingRoasted Vegan Cauliflower Soup with Parsley-Chive Swirl2 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:1,228 calories, 123 g carbohydrates, 30 g fiber, 55 g protein, 62 g fat, 1,167 mg sodium.Day 6Breakfast (299 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 cup herbal tea1 medium orangeLunch (400 calories)4 cupsRoasted Veggie Mason Jar SaladP.M. 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 or simply mix all the ingredients together for a smoothie bowl.Dinner (343 calories)1 1/2 cupsSlow-Cooker Vegetable Soup2 cups mixed greens dressed with 2 Tbsp.Citrus-Lime Vinaigretteand topped with 2 Tbsp. pumpkin seeds (pepitas)Daily Totals:1,205 calories, 100 g carbohydrates, 31 g fiber, 66 g protein, 69 g fat, 1,806 mg sodium.Day 7Breakfast (352 calories)2 cupsRaspberry-Peach-Mango Smoothie Bowl1 cup herbal teaA.M. Snack (78 calories)1 hard-boiled egg seasoned with a pinch each salt and pepperLunch (329 calories)1 servingRoasted Vegan Cauliflower Soup with Parsley-Chive SwirlP.M. Snack (46 calories)1 Tbsp.Creamy Vegan Cashew Sauce1/2 cup cucumber slices for dippingDinner (406 calories)1 servingBaked Fish Tacos with Avocado1 cupSpicy Cabbage SlawDaily Totals:1,210 calories, 101 g carbohydrates, 21 g fiber, 56 g protein, 67 g fat, 1,519 mg sodium.
Hit reset and get your healthy eating habits back on track with this simple seven-day low-sugar meal plan. Decreasing your sugar intake can help stabilize energy levels and curb an overactive appetite (which is especially helpful when trying to lose weight). Reducing your sugar intake may also play a role in helping to prevent chronic diseases like obesity, diabetes, heart disease and even certain cancers, due to sugar’s negative effects on inflammation, per a 2022 review inFrontiers in Immunology.This low-sugar diet plan fuels your body with the nutrients it needs to stay healthy while limiting foods, like added sugar, that can do harmwhen you have too much.
I Gave Up Sugar for 30 Days—Here’s What Happened
In this healthy meal plan, we cut out all forms of added sugar (think granulated sugar, honey, maple syrup andall of the other names for sugaryou may see in packaged foods) and load up on delicious whole foods for a week of satisfying low-sugar meals and snacks.
What you will find are lots of fresh fruits and vegetables, fiber-rich whole grains, filling lean protein and healthy fats. This balanced week of healthy eating will help you feel refreshed, energized and good about what’s on your plate. Plus, at 1,200 calories, you’ll be on track to lose a healthy 1 to 2 pounds per week. Not sure if this is the right calorie level for you?Calculate your daily calorie goaland then choose between this 1,200-calorie plan or the1,500- or1,800-calorieversions.
How to Meal-Prep Your Week of Meals
Read theMeal-Prep Tipsthroughout this meal plan for information on how you can prep ahead and use leftovers during the week. And don’t miss theHealthy Shopping Tipsfor pointers on how to find versions of packaged foods with the least amount of added sugars.
Meal-Prep Tip: Stock up on some air-tight meal-prep containers to keep your meals fresh throughout the week.
Breakfast (299 calories)
Lunch (343 calories)
Meal-Prep Tip:Save leftoverCitrus-Lime Vinaigrettefor lunch on Day 4 and dinner on Day 6.
P.M. Snack (108 calories)
Blend raspberries together with yogurt and chia seeds to create a quick smoothie or simply mix all the ingredients together for a smoothie bowl.
Dinner (447 calories)
Daily Totals:1,197 calories, 97 g carbohydrates, 29 g fiber, 73 g protein, 61 g fat, 1,950 mg sodium.
Breakfast (287 calories)
Healthy 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 (78 calories)
Lunch (346 calories)
Healthy Shopping Tip:Use sprouted-grain bread during your low-sugar week; it’s made without added sugars, unlike many other store-bought breads.
P.M. Snack (73 calories)
Dinner (434 calories)
Meal-Prep Tip:Refrigerate one serving of theNo-Cook Black Bean Saladfor lunch on Day 3.
Daily Totals:1,219 calories, 158 g carbohydrates, 45 g fiber, 53 g protein, 51 g fat, 1,937 mg sodium.
A.M. Snack (64 calories)
Lunch (322 calories)
Dinner (454 calories)
Meal-Prep Tip:When making theRoasted Veggie & Tofu Brown Rice Bowlfor dinner, prepare the associated recipes that are linked on the recipe page (Easy Brown Rice,Colorful Roasted Sheet-Pan Veggies,Soy-Lime Roasted TofuandCreamy Vegan Cashew Sauce). This way, you’ll have leftovers for lunch later in the week—and you’ll use these same ingredients in theEdamame & Veggie Rice Bowlon Day 4 and theRoasted Veggie Mason Jar Saladon Day 6.
Daily Totals:1,213 calories, 133 g carbohydrates, 33 g fiber, 54 g protein, 59 g fat, 1,282 mg sodium.
Breakfast (250 calories)
Lunch (394 calories)
P.M. Snack (62 calories)
Dinner (497 calories)
Meal-Prep Tip:Cook an extra 3 oz. of chicken to use in the lunch recipe on Day 5.
Daily Totals:1,202 calories, 104 g carbohydrates, 26 g fiber, 52 g protein, 69 g fat, 1,242 mg sodium.
A.M. Snack (75 calories)
Lunch (370 calories)
Dinner (423 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:1,228 calories, 123 g carbohydrates, 30 g fiber, 55 g protein, 62 g fat, 1,167 mg sodium.
Lunch (400 calories)
P.M. Snack (162 calories)
Dinner (343 calories)
Daily Totals:1,205 calories, 100 g carbohydrates, 31 g fiber, 66 g protein, 69 g fat, 1,806 mg sodium.
Breakfast (352 calories)
Lunch (329 calories)
P.M. Snack (46 calories)
Dinner (406 calories)
Daily Totals:1,210 calories, 101 g carbohydrates, 21 g fiber, 56 g protein, 67 g fat, 1,519 mg sodium.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thanks for your feedback!
Tell us why!OtherSubmit
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