In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFAQsExercising for Metabolic SyndromeFoods to Focus OnMeal-Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
FAQs
Exercising for Metabolic Syndrome
Foods to Focus On
Meal-Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Close
Metabolic syndrome is defined as having at least three of the following conditions: high blood pressure, a larger waistline, high blood sugar, hightriglyceridesand lowHDL(often referred to as healthy) cholesterol. If you’re one of the roughly 33% of adults in the United States with this condition, making some nutrition changes to your routine can help.In this seven-day no-added-sugar meal plan, we map out a week of delicious meals and snacks tailored to improve the conditions that make up metabolic syndrome. You’ll find plenty of nutrient-dense ingredients, but there’s one thing you won’t see here—added sugars. While added sugars aren’t totally off the table, many of us are eating more than we realize. The average adult in the U.S. consumes about 17 teaspoons of added sugar per day, significantly above the American Heart Association’s recommended daily max of 6 teaspoons for women and 9 for men.,While we skip added sugars here, we don’t skip out on flavor. Whether you have metabolic syndrome or are looking to reduce your risk, this meal plan can work for most people. Check it out!What’s the Big Deal About Sugar? We Have Your Questions AnsweredWhy This Meal Plan Is Great for YouThis meal plan is satiating and nutrient-dense, with each day providing an average of 93 grams of protein and 37 grams of fiber. Protein provides staying power to help keep you full between meals and snacks. It also helps reduce blood sugar spikes and provides stable energy. Fiber is an all-star nutrient that most of us don’t get enough of, with just 7% of adults in the U.S. reaching their recommended daily intake.Thehealth benefitsof fiber include improvedcholesterol, betterblood sugar levels, reduced body weight and improved gut health.To reduce the risk of metabolic syndrome, we skip added sugars. Added sugars are found in foods like desserts and sweetened beverages but they’re also found in large amounts in less-obvious food items, such as dressings, crackers, bread, cereals, granola and jams. Research links a high intake of added sugars with an increased risk of metabolic syndrome.If you currently have metabolic syndrome or are looking to reduce your risk, cutting back onadded sugarscan be a good strategy.This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsYes, if you’d prefer to mix and match meals or choose a different meal entirely, go for it. Meal plans are meant to be enjoyed and it’s normal to not love everything on the menu. Check out more of ourheart-healthy, diabetes-friendly dinner recipesfor some additional inspiration.If it’s easier for your routine to eat the same breakfast or lunch every day, then that works! Each breakfast is between 409 and 495 calories, while lunch is about 350 calories. These ranges are pretty similar, so a simple swap should be fine for most people.We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Added sugars are those added duringprocessingto sweeten foods. They include sugar, maple syrup, agave, high-fructose corn syrup and more. Natural sugars found in foods like unsweetened dairy, fruit and vegetables don’t pose the same health risk as added sugars because these foods also contain nutrients like protein, fiber and vitamins.Exercising for Metabolic Syndrome:Physical activity is consistently linked to positive health outcomes. The conditions making up metabolic syndrome are all improved when regular physical activity is part of the routine, making it an effective treatment for the condition.Both the American Heart Association and the American Diabetes Association recommend including 150 minutes per week of moderate-intensity exercise, such as brisk walking, into a routine.,This can be broken up to fit your schedule, such as a 30-minute walk five days per week or a daily walk of about 22 minutes per day. If you’re wondering how to get started, check out our7-Day Walking Plan for Metabolic Syndrome.Foods to Focus On:VegetablesFruitsWhole grainsNutsUnsweetened nut buttersUnsweetened dairyFish and shellfishPoultryEggsLean meatsSoy (tofu, edamame)Olive oilAvocadoBeans and lentilsHerbs and spicesHow to Meal-Prep Your Week of MealsMakeOvernight Oats with Chia Seedsto have for breakfast on Days 2 and 3.PrepareLentil Salad with Feta, Tomatoes, Cucumbers & Olivesto have for lunch on Days 1 through 3.MakeGarlic Hummusto have as a snack throughout the week.MakeApple Pie Energy Ballsto have as a snack throughout the week.Day 1Will DickeyBreakfast (409 calories)1 servingAvocado Toast with Jammy EggsA.M. Snack (201 calories)1 cup carrot slices1 servingGarlic HummusLunch (352 calories)1 servingLentil Salad with Feta, Tomatoes, Cucumbers & Olives½ cup unsalted low-fat cottage cheeseP.M. Snack (260 calories)1 servingApple Pie Energy BallsDinner (446 calories)1 servingPesto SalmonEvening Snack (125 calories)2 stalks celery1 Tbsp. natural peanut butterDaily Totals:1,801 calories, 110g fat, 88g protein, 123g carbohydrate, 36g fiber, 1,912mg sodium.Make it 1,500 calories:Change P.M. snack to 1 medium orange and change evening snack to ½ cup blueberries.Make it 2,000 calories:Add 1 medium apple to lunch and 1 servingGreen Beans Amandineto dinner.Day 2Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla MontielBreakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (201 calories)1 cup carrot slices1 servingGarlic HummusLunch (352 calories)1 servingLentil Salad with Feta, Tomatoes, Cucumbers & Olives½ cup unsalted low-fat cottage cheeseP.M. Snack (191 calories)½ serving (1 energy ball)Apple Pie Energy Balls1 medium orangeDinner (558 calories)1 servingCrispy Chicken Rice BowlDaily Totals:1,797 calories, 86g fat, 93g protein, 176g carbohydrate, 35g fiber, 1,930mg sodium.Make it 1,500 calories:Omit kefir at breakfast, cottage cheese at lunch andApple Pie Energy Ballsat P.M. snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.Day 3Breakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (201 calories)1 cup carrot slices1 servingGarlic HummusLunch (352 calories)1 servingLentil Salad with Feta, Tomatoes, Cucumbers & Olives½ cup unsalted low-fat cottage cheeseP.M. Snack (213 calories)½ serving (1 energy ball)Apple Pie Energy Balls½ cup low-fat plain strained Greek-style yogurtDinner (548 calories)1 servingTomato & Onion Salad with Crispy TofuDaily Totals:1,809 calories, 106g fat, 84g protein, 141g carbohydrate, 32g fiber, 1,834mg sodium.Make it 1,500 calories:Omit kefir at breakfast and change P.M. snack to ⅓ cup blueberries.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.Meal-Prep Tip:MakeLemon Chicken Orzo Soup with Kaleto have for lunch on Days 4 through 7.Day 4Breakfast (409 calories)1 servingAvocado Toast with Jammy EggsA.M. Snack (201 calories)1 cup carrot slices1 servingGarlic HummusLunch (346 calories)1 servingLemon Chicken Orzo Soup with Kale1 medium bananaP.M. Snack (260 calories)1 servingApple Pie Energy BallsDinner (514 calories)1 servingGoddess Veggie Bowls with ChickenEvening Snack (62 calories)1 medium orangeDaily Totals:1,792 calories, 83g fat, 98g protein, 185g carbohydrate, 43g fiber, 1,843mg sodium.Make it 1,500 calories:Change P.M. snack to 1 clementine and omit evening snack.Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast and 1 medium apple to A.M. snack.Day 5Ted CavanaughBreakfast (427 calories)1 cup nonfat plain strained Greek-style yogurt½ cup blueberries3 Tbsp. slivered almonds2 Tbsp. chia seedsA.M. Snack (201 calories)1 cup carrot slices1 servingGarlic HummusLunch (346 calories)1 servingLemon Chicken Orzo Soup with Kale1 medium bananaP.M. Snack (260 calories)1 servingApple Pie Energy BallsDinner (461 calories)1 servingBaked Halibut & Fennel Packets with Chickpea Salad1 servingGreen Beans AmandineEvening Snack (125 calories)2 stalks celery1 Tbsp. natural peanut butterDaily Totals:1,821 calories, 81g fat, 104g protein, 174g carbohydrate, 44g fiber, 2,196mg sodium.Make it 1,500 calories:Change P.M. snack to 1 medium peach and omit evening snack.Make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.Meal-Prep Tip:MakeOvernight Oats with Chia Seedsto have for breakfast on Days 6 and 7.Day 6Jason DonnellyBreakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (248 calories)¼ cup unsalted dry-roasted almonds½ cup blueberriesLunch (346 calories)1 servingLemon Chicken Orzo Soup with Kale1 medium bananaP.M. Snack (260 calories)1 servingApple Pie Energy BallsDinner (466 calories)1 servingCaesar Salad with Grilled Steak1-oz. slice whole-wheat baguetteDaily Totals:1,816 calories, 92g fat, 87g protein, 179g carbohydrate, 34g fiber, 1,777mg sodium.Make it 1,500 calories:Omit almonds at A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.Day 7Breakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (248 calories)¼ cup unsalted dry-roasted almonds½ cup blueberriesLunch (346 calories)1 servingLemon Chicken Orzo Soup with Kale1 medium bananaP.M. Snack (260 calories)1 servingApple Pie Energy BallsDinner (473 calories)1 servingCrispy Baked Chicken Cutlets1 servingRoasted Cauliflower Salad with Almonds, Olives & FetaDaily Totals:1,823 calories, 88g fat, 94g protein, 182g carbohydrate, 36g fiber, 1,927mg sodium.Make it 1,500 calories:Change A.M. snack to 1 medium banana and change P.M. snack to 1 medium apple.Make it 2,000 calories:Add 1 cup carrot slices with 1 servingGarlic Hummusas an evening snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Heart, Lung, and Blood Institute.What Is Metabolic Syndrome?Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Goins RK, Steffen LM, Yi SY, et al.Consumption of foods and beverages rich in added sugar associated with incident metabolic syndrome: the Coronary Artery Risk Development in Young Adults (CARDIA) study.Eur J Prev Cardiol. 2024;31(8):986-996. doi:10.1093/eurjpc/zwad409Chomiuk T, Niezgoda N, Mamcarz A, Śliż D.Physical activity in metabolic syndrome.Front Physiol. 2024;15:1365761. Published 2024 Feb 19. doi:10.3389/fphys.2024.1365761American Heart Association.American Heart Association Recommendations for Physical Activity in Adults and Kids.American Diabetes Association.Weekly Exercise Targets.
Metabolic syndrome is defined as having at least three of the following conditions: high blood pressure, a larger waistline, high blood sugar, hightriglyceridesand lowHDL(often referred to as healthy) cholesterol. If you’re one of the roughly 33% of adults in the United States with this condition, making some nutrition changes to your routine can help.In this seven-day no-added-sugar meal plan, we map out a week of delicious meals and snacks tailored to improve the conditions that make up metabolic syndrome. You’ll find plenty of nutrient-dense ingredients, but there’s one thing you won’t see here—added sugars. While added sugars aren’t totally off the table, many of us are eating more than we realize. The average adult in the U.S. consumes about 17 teaspoons of added sugar per day, significantly above the American Heart Association’s recommended daily max of 6 teaspoons for women and 9 for men.,While we skip added sugars here, we don’t skip out on flavor. Whether you have metabolic syndrome or are looking to reduce your risk, this meal plan can work for most people. Check it out!What’s the Big Deal About Sugar? We Have Your Questions AnsweredWhy This Meal Plan Is Great for YouThis meal plan is satiating and nutrient-dense, with each day providing an average of 93 grams of protein and 37 grams of fiber. Protein provides staying power to help keep you full between meals and snacks. It also helps reduce blood sugar spikes and provides stable energy. Fiber is an all-star nutrient that most of us don’t get enough of, with just 7% of adults in the U.S. reaching their recommended daily intake.Thehealth benefitsof fiber include improvedcholesterol, betterblood sugar levels, reduced body weight and improved gut health.To reduce the risk of metabolic syndrome, we skip added sugars. Added sugars are found in foods like desserts and sweetened beverages but they’re also found in large amounts in less-obvious food items, such as dressings, crackers, bread, cereals, granola and jams. Research links a high intake of added sugars with an increased risk of metabolic syndrome.If you currently have metabolic syndrome or are looking to reduce your risk, cutting back onadded sugarscan be a good strategy.This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsYes, if you’d prefer to mix and match meals or choose a different meal entirely, go for it. Meal plans are meant to be enjoyed and it’s normal to not love everything on the menu. Check out more of ourheart-healthy, diabetes-friendly dinner recipesfor some additional inspiration.If it’s easier for your routine to eat the same breakfast or lunch every day, then that works! Each breakfast is between 409 and 495 calories, while lunch is about 350 calories. These ranges are pretty similar, so a simple swap should be fine for most people.We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Added sugars are those added duringprocessingto sweeten foods. They include sugar, maple syrup, agave, high-fructose corn syrup and more. Natural sugars found in foods like unsweetened dairy, fruit and vegetables don’t pose the same health risk as added sugars because these foods also contain nutrients like protein, fiber and vitamins.Exercising for Metabolic Syndrome:Physical activity is consistently linked to positive health outcomes. The conditions making up metabolic syndrome are all improved when regular physical activity is part of the routine, making it an effective treatment for the condition.Both the American Heart Association and the American Diabetes Association recommend including 150 minutes per week of moderate-intensity exercise, such as brisk walking, into a routine.,This can be broken up to fit your schedule, such as a 30-minute walk five days per week or a daily walk of about 22 minutes per day. If you’re wondering how to get started, check out our7-Day Walking Plan for Metabolic Syndrome.Foods to Focus On:VegetablesFruitsWhole grainsNutsUnsweetened nut buttersUnsweetened dairyFish and shellfishPoultryEggsLean meatsSoy (tofu, edamame)Olive oilAvocadoBeans and lentilsHerbs and spicesHow to Meal-Prep Your Week of MealsMakeOvernight Oats with Chia Seedsto have for breakfast on Days 2 and 3.PrepareLentil Salad with Feta, Tomatoes, Cucumbers & Olivesto have for lunch on Days 1 through 3.MakeGarlic Hummusto have as a snack throughout the week.MakeApple Pie Energy Ballsto have as a snack throughout the week.Day 1Will DickeyBreakfast (409 calories)1 servingAvocado Toast with Jammy EggsA.M. Snack (201 calories)1 cup carrot slices1 servingGarlic HummusLunch (352 calories)1 servingLentil Salad with Feta, Tomatoes, Cucumbers & Olives½ cup unsalted low-fat cottage cheeseP.M. Snack (260 calories)1 servingApple Pie Energy BallsDinner (446 calories)1 servingPesto SalmonEvening Snack (125 calories)2 stalks celery1 Tbsp. natural peanut butterDaily Totals:1,801 calories, 110g fat, 88g protein, 123g carbohydrate, 36g fiber, 1,912mg sodium.Make it 1,500 calories:Change P.M. snack to 1 medium orange and change evening snack to ½ cup blueberries.Make it 2,000 calories:Add 1 medium apple to lunch and 1 servingGreen Beans Amandineto dinner.Day 2Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla MontielBreakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (201 calories)1 cup carrot slices1 servingGarlic HummusLunch (352 calories)1 servingLentil Salad with Feta, Tomatoes, Cucumbers & Olives½ cup unsalted low-fat cottage cheeseP.M. Snack (191 calories)½ serving (1 energy ball)Apple Pie Energy Balls1 medium orangeDinner (558 calories)1 servingCrispy Chicken Rice BowlDaily Totals:1,797 calories, 86g fat, 93g protein, 176g carbohydrate, 35g fiber, 1,930mg sodium.Make it 1,500 calories:Omit kefir at breakfast, cottage cheese at lunch andApple Pie Energy Ballsat P.M. snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.Day 3Breakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (201 calories)1 cup carrot slices1 servingGarlic HummusLunch (352 calories)1 servingLentil Salad with Feta, Tomatoes, Cucumbers & Olives½ cup unsalted low-fat cottage cheeseP.M. Snack (213 calories)½ serving (1 energy ball)Apple Pie Energy Balls½ cup low-fat plain strained Greek-style yogurtDinner (548 calories)1 servingTomato & Onion Salad with Crispy TofuDaily Totals:1,809 calories, 106g fat, 84g protein, 141g carbohydrate, 32g fiber, 1,834mg sodium.Make it 1,500 calories:Omit kefir at breakfast and change P.M. snack to ⅓ cup blueberries.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.Meal-Prep Tip:MakeLemon Chicken Orzo Soup with Kaleto have for lunch on Days 4 through 7.Day 4Breakfast (409 calories)1 servingAvocado Toast with Jammy EggsA.M. Snack (201 calories)1 cup carrot slices1 servingGarlic HummusLunch (346 calories)1 servingLemon Chicken Orzo Soup with Kale1 medium bananaP.M. Snack (260 calories)1 servingApple Pie Energy BallsDinner (514 calories)1 servingGoddess Veggie Bowls with ChickenEvening Snack (62 calories)1 medium orangeDaily Totals:1,792 calories, 83g fat, 98g protein, 185g carbohydrate, 43g fiber, 1,843mg sodium.Make it 1,500 calories:Change P.M. snack to 1 clementine and omit evening snack.Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast and 1 medium apple to A.M. snack.Day 5Ted CavanaughBreakfast (427 calories)1 cup nonfat plain strained Greek-style yogurt½ cup blueberries3 Tbsp. slivered almonds2 Tbsp. chia seedsA.M. Snack (201 calories)1 cup carrot slices1 servingGarlic HummusLunch (346 calories)1 servingLemon Chicken Orzo Soup with Kale1 medium bananaP.M. Snack (260 calories)1 servingApple Pie Energy BallsDinner (461 calories)1 servingBaked Halibut & Fennel Packets with Chickpea Salad1 servingGreen Beans AmandineEvening Snack (125 calories)2 stalks celery1 Tbsp. natural peanut butterDaily Totals:1,821 calories, 81g fat, 104g protein, 174g carbohydrate, 44g fiber, 2,196mg sodium.Make it 1,500 calories:Change P.M. snack to 1 medium peach and omit evening snack.Make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.Meal-Prep Tip:MakeOvernight Oats with Chia Seedsto have for breakfast on Days 6 and 7.Day 6Jason DonnellyBreakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (248 calories)¼ cup unsalted dry-roasted almonds½ cup blueberriesLunch (346 calories)1 servingLemon Chicken Orzo Soup with Kale1 medium bananaP.M. Snack (260 calories)1 servingApple Pie Energy BallsDinner (466 calories)1 servingCaesar Salad with Grilled Steak1-oz. slice whole-wheat baguetteDaily Totals:1,816 calories, 92g fat, 87g protein, 179g carbohydrate, 34g fiber, 1,777mg sodium.Make it 1,500 calories:Omit almonds at A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.Day 7Breakfast (495 calories)1 servingOvernight Oats with Chia Seeds1 cup low-fat plain kefirA.M. Snack (248 calories)¼ cup unsalted dry-roasted almonds½ cup blueberriesLunch (346 calories)1 servingLemon Chicken Orzo Soup with Kale1 medium bananaP.M. Snack (260 calories)1 servingApple Pie Energy BallsDinner (473 calories)1 servingCrispy Baked Chicken Cutlets1 servingRoasted Cauliflower Salad with Almonds, Olives & FetaDaily Totals:1,823 calories, 88g fat, 94g protein, 182g carbohydrate, 36g fiber, 1,927mg sodium.Make it 1,500 calories:Change A.M. snack to 1 medium banana and change P.M. snack to 1 medium apple.Make it 2,000 calories:Add 1 cup carrot slices with 1 servingGarlic Hummusas an evening snack.
Metabolic syndrome is defined as having at least three of the following conditions: high blood pressure, a larger waistline, high blood sugar, hightriglyceridesand lowHDL(often referred to as healthy) cholesterol. If you’re one of the roughly 33% of adults in the United States with this condition, making some nutrition changes to your routine can help.
In this seven-day no-added-sugar meal plan, we map out a week of delicious meals and snacks tailored to improve the conditions that make up metabolic syndrome. You’ll find plenty of nutrient-dense ingredients, but there’s one thing you won’t see here—added sugars. While added sugars aren’t totally off the table, many of us are eating more than we realize. The average adult in the U.S. consumes about 17 teaspoons of added sugar per day, significantly above the American Heart Association’s recommended daily max of 6 teaspoons for women and 9 for men.,While we skip added sugars here, we don’t skip out on flavor. Whether you have metabolic syndrome or are looking to reduce your risk, this meal plan can work for most people. Check it out!
What’s the Big Deal About Sugar? We Have Your Questions Answered
This meal plan is satiating and nutrient-dense, with each day providing an average of 93 grams of protein and 37 grams of fiber. Protein provides staying power to help keep you full between meals and snacks. It also helps reduce blood sugar spikes and provides stable energy. Fiber is an all-star nutrient that most of us don’t get enough of, with just 7% of adults in the U.S. reaching their recommended daily intake.Thehealth benefitsof fiber include improvedcholesterol, betterblood sugar levels, reduced body weight and improved gut health.
To reduce the risk of metabolic syndrome, we skip added sugars. Added sugars are found in foods like desserts and sweetened beverages but they’re also found in large amounts in less-obvious food items, such as dressings, crackers, bread, cereals, granola and jams. Research links a high intake of added sugars with an increased risk of metabolic syndrome.If you currently have metabolic syndrome or are looking to reduce your risk, cutting back onadded sugarscan be a good strategy.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked QuestionsYes, if you’d prefer to mix and match meals or choose a different meal entirely, go for it. Meal plans are meant to be enjoyed and it’s normal to not love everything on the menu. Check out more of ourheart-healthy, diabetes-friendly dinner recipesfor some additional inspiration.If it’s easier for your routine to eat the same breakfast or lunch every day, then that works! Each breakfast is between 409 and 495 calories, while lunch is about 350 calories. These ranges are pretty similar, so a simple swap should be fine for most people.We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Added sugars are those added duringprocessingto sweeten foods. They include sugar, maple syrup, agave, high-fructose corn syrup and more. Natural sugars found in foods like unsweetened dairy, fruit and vegetables don’t pose the same health risk as added sugars because these foods also contain nutrients like protein, fiber and vitamins.
Frequently Asked Questions
Yes, if you’d prefer to mix and match meals or choose a different meal entirely, go for it. Meal plans are meant to be enjoyed and it’s normal to not love everything on the menu. Check out more of ourheart-healthy, diabetes-friendly dinner recipesfor some additional inspiration.
If it’s easier for your routine to eat the same breakfast or lunch every day, then that works! Each breakfast is between 409 and 495 calories, while lunch is about 350 calories. These ranges are pretty similar, so a simple swap should be fine for most people.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Added sugars are those added duringprocessingto sweeten foods. They include sugar, maple syrup, agave, high-fructose corn syrup and more. Natural sugars found in foods like unsweetened dairy, fruit and vegetables don’t pose the same health risk as added sugars because these foods also contain nutrients like protein, fiber and vitamins.
Exercising for Metabolic Syndrome:
Physical activity is consistently linked to positive health outcomes. The conditions making up metabolic syndrome are all improved when regular physical activity is part of the routine, making it an effective treatment for the condition.Both the American Heart Association and the American Diabetes Association recommend including 150 minutes per week of moderate-intensity exercise, such as brisk walking, into a routine.,This can be broken up to fit your schedule, such as a 30-minute walk five days per week or a daily walk of about 22 minutes per day. If you’re wondering how to get started, check out our7-Day Walking Plan for Metabolic Syndrome.
Foods to Focus On:
How to Meal-Prep Your Week of Meals
Will Dickey
Breakfast (409 calories)
A.M. Snack (201 calories)
Lunch (352 calories)
P.M. Snack (260 calories)
Dinner (446 calories)
Evening Snack (125 calories)
Daily Totals:1,801 calories, 110g fat, 88g protein, 123g carbohydrate, 36g fiber, 1,912mg sodium.
Make it 1,500 calories:Change P.M. snack to 1 medium orange and change evening snack to ½ cup blueberries.
Make it 2,000 calories:Add 1 medium apple to lunch and 1 servingGreen Beans Amandineto dinner.
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Breakfast (495 calories)
P.M. Snack (191 calories)
Dinner (558 calories)
Daily Totals:1,797 calories, 86g fat, 93g protein, 176g carbohydrate, 35g fiber, 1,930mg sodium.
Make it 1,500 calories:Omit kefir at breakfast, cottage cheese at lunch andApple Pie Energy Ballsat P.M. snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.
P.M. Snack (213 calories)
Dinner (548 calories)
Daily Totals:1,809 calories, 106g fat, 84g protein, 141g carbohydrate, 32g fiber, 1,834mg sodium.
Make it 1,500 calories:Omit kefir at breakfast and change P.M. snack to ⅓ cup blueberries.
Meal-Prep Tip:MakeLemon Chicken Orzo Soup with Kaleto have for lunch on Days 4 through 7.
Lunch (346 calories)
Dinner (514 calories)
Evening Snack (62 calories)
Daily Totals:1,792 calories, 83g fat, 98g protein, 185g carbohydrate, 43g fiber, 1,843mg sodium.
Make it 1,500 calories:Change P.M. snack to 1 clementine and omit evening snack.
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast and 1 medium apple to A.M. snack.
Ted Cavanaugh
Breakfast (427 calories)
Dinner (461 calories)
Daily Totals:1,821 calories, 81g fat, 104g protein, 174g carbohydrate, 44g fiber, 2,196mg sodium.
Make it 1,500 calories:Change P.M. snack to 1 medium peach and omit evening snack.
Make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast.
Meal-Prep Tip:MakeOvernight Oats with Chia Seedsto have for breakfast on Days 6 and 7.
Jason Donnelly
A.M. Snack (248 calories)
Dinner (466 calories)
Daily Totals:1,816 calories, 92g fat, 87g protein, 179g carbohydrate, 34g fiber, 1,777mg sodium.
Make it 1,500 calories:Omit almonds at A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Dinner (473 calories)
Daily Totals:1,823 calories, 88g fat, 94g protein, 182g carbohydrate, 36g fiber, 1,927mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium banana and change P.M. snack to 1 medium apple.
Make it 2,000 calories:Add 1 cup carrot slices with 1 servingGarlic Hummusas an evening snack.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Heart, Lung, and Blood Institute.What Is Metabolic Syndrome?Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Goins RK, Steffen LM, Yi SY, et al.Consumption of foods and beverages rich in added sugar associated with incident metabolic syndrome: the Coronary Artery Risk Development in Young Adults (CARDIA) study.Eur J Prev Cardiol. 2024;31(8):986-996. doi:10.1093/eurjpc/zwad409Chomiuk T, Niezgoda N, Mamcarz A, Śliż D.Physical activity in metabolic syndrome.Front Physiol. 2024;15:1365761. Published 2024 Feb 19. doi:10.3389/fphys.2024.1365761American Heart Association.American Heart Association Recommendations for Physical Activity in Adults and Kids.American Diabetes Association.Weekly Exercise Targets.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Heart, Lung, and Blood Institute.What Is Metabolic Syndrome?Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Goins RK, Steffen LM, Yi SY, et al.Consumption of foods and beverages rich in added sugar associated with incident metabolic syndrome: the Coronary Artery Risk Development in Young Adults (CARDIA) study.Eur J Prev Cardiol. 2024;31(8):986-996. doi:10.1093/eurjpc/zwad409Chomiuk T, Niezgoda N, Mamcarz A, Śliż D.Physical activity in metabolic syndrome.Front Physiol. 2024;15:1365761. Published 2024 Feb 19. doi:10.3389/fphys.2024.1365761American Heart Association.American Heart Association Recommendations for Physical Activity in Adults and Kids.American Diabetes Association.Weekly Exercise Targets.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Heart, Lung, and Blood Institute.What Is Metabolic Syndrome?Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Goins RK, Steffen LM, Yi SY, et al.Consumption of foods and beverages rich in added sugar associated with incident metabolic syndrome: the Coronary Artery Risk Development in Young Adults (CARDIA) study.Eur J Prev Cardiol. 2024;31(8):986-996. doi:10.1093/eurjpc/zwad409Chomiuk T, Niezgoda N, Mamcarz A, Śliż D.Physical activity in metabolic syndrome.Front Physiol. 2024;15:1365761. Published 2024 Feb 19. doi:10.3389/fphys.2024.1365761American Heart Association.American Heart Association Recommendations for Physical Activity in Adults and Kids.American Diabetes Association.Weekly Exercise Targets.
National Heart, Lung, and Blood Institute.What Is Metabolic Syndrome?
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
American Heart Association.Added Sugars.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
Goins RK, Steffen LM, Yi SY, et al.Consumption of foods and beverages rich in added sugar associated with incident metabolic syndrome: the Coronary Artery Risk Development in Young Adults (CARDIA) study.Eur J Prev Cardiol. 2024;31(8):986-996. doi:10.1093/eurjpc/zwad409
Chomiuk T, Niezgoda N, Mamcarz A, Śliż D.Physical activity in metabolic syndrome.Front Physiol. 2024;15:1365761. Published 2024 Feb 19. doi:10.3389/fphys.2024.1365761
American Heart Association.American Heart Association Recommendations for Physical Activity in Adults and Kids.
American Diabetes Association.Weekly Exercise Targets.
