In This ArticleView AllIn This ArticleWhy This Is GreatFAQsHealth StrategiesNo-Added Sugar FoodsMeal-Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Is Great
FAQs
Health Strategies
No-Added Sugar Foods
Meal-Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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While added sugars and desserts can certainly be included in moderation, many people eat way more of the sweet stuff than they realize. In fact, according to theCenters for Disease Control and Prevention(CDC), the average adult in the United States consumes 17 teaspoons of added sugars each day—far more than theAmerican Heart Association’srecommended daily max of 6 teaspoons for females and 9 teaspoons for males.
Learn More:6 Swaps to Slash Added Sugars from Your Diet
Of course, you expect added sugars when reaching for a cookie or soda. But addedsugars can be sneakily highin other less obvious foods, like jarred tomato sauce, flavored yogurt and store-bought dressings or marinades. Unlike natural sugars found in unsweetened dairy and fruits and vegetables, added sugars don’t have much, if any, nutritional value and displace other healthy options you could be including.
And there’s even more reason to cut back. Research, such as a 2024 study published inJAMA Internal Medicine, suggests that eating excess added sugars increases the risk of heart disease—and not only that but also of dying from heart disease. High added-sugar intake can even increase your risk of osteoarthritis, according to a 2024 study inPLoS One.
Thankfully, theFood and Drug Administrationupdated the nutrition label in 2016, making it much easier to differentiate between natural and added sugars. Take a moment to read the nutrition label and ingredient list on your grocery store favorites. It’s important to note thatadded sugars come in a variety of names and types, so even if you don’t see “sugar” listed, there could still be other types in there. Reading the added sugar grams and percentage of the daily value on the label will also clue you in.
3 Things I Check First on the Nutrition Label, According to a Dietitian
How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Why This Meal Plan Is Great for You
In this heart-healthy plan, we map out a week of delicious meals and snacks aimed to lower your cholesterol while skipping added sugars. Each day includes at least 32 grams offiber, a superstar nutrientfor gut health, weight loss and healthier hearts.If you need to lose weight, even a small amount of weight loss can improve your cholesterol—so we set this plan at 1,500 calories per day, which is a level where most people will lose weight.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.
Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The2020-2025 Dietary Guidelines for Americanssuggests 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.
Frequently Asked Questions
We no longer provide modifications for 1,200-calorie days in our meal plans. The2020-2025 Dietary Guidelines for Americanssuggests 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.
What’s the Big Deal About Sugar? We Have Your Questions Answered
Strategies to Lower Cholesterol and Improve Heart Health:
No-Added-Sugar Foods to Lower Cholesterol:
Can You Eat Eggs If You Have High Cholesterol?
How to Meal-Prep Your Week of Meals:
Breakfast (288 calories)
A.M. Snack (121 calories)
Lunch (381 calories)
P.M. Snack (206 calories)
Dinner (508 calories)
Daily Totals:1,504 calories, 83g protein, 72g fat, 12g saturated fat, 137g carbohydrate, 34g fiber, 925mg sodium
To make it 2,000 calories:Add 1 servingJason Mraz’s Avocado Green Smoothieto breakfast, add 2 Tbsp. chopped walnuts to A.M. snack and add 1 medium banana to P.M. snack.
Breakfast (264 calories)
Top toast with thinly sliced apple, if desired.
A.M. Snack (131 calories)
Lunch (392 calories)
P.M. Snack (285 calories)
Dinner (412 calories)
Daily Totals:1,485 calories, 103g protein, 61g fat, 12g saturated fat, 152g carbohydrate, 33g fiber, 1,388mg sodium
To make it 2,000 calories:Increase to 2 slices sprouted whole-wheat toast with 2 Tbsp. almond butter at breakfast, add 1/4 cup unsalted dry-roasted almonds at A.M. snack and add 1/2 cup cooked quinoa to dinner.
Brie Passano
A.M. Snack (242 calories)
P.M. Snack (129 calories)
Dinner (458 calories)
Daily Totals:1,509 calories, 75g protein, 57g fat, 12g saturated fat, 191g carbohydrate, 36g fiber, 1,318mg sodium
To make it 2,000 calories:Add 1 servingJason Mraz’s Avocado Green Smoothieto breakfast and add 22 unsalted dry-roasted almonds to P.M. snack.
A.M. Snack (199 calories)
P.M. Snack (139 calories)
Dinner (497 calories)
Daily Totals:1,491 calories, 87g protein, 66g fat, 12g saturated fat, 156g carbohydrate, 32g fiber, 1,400mg sodium
To make it 2,000 calories:Increase to 2 slices sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, increase to 25 almonds and add 1 large banana to P.M. snack and add half an avocado, sliced, to the salad at dinner.
Antonis Achilleos
A.M. Snack (210 calories)
P.M. Snack (131 calories)
Dinner (486 calories)
Meal-Prep Tip:Reserve 2 servingsOne-Pot Lentil & Vegetable Soup with Parmesanto have for lunch on days 6 and 7.
Daily Totals:1,507 calories, 74g protein, 54g fat, 12g saturated fat, 198g carbohydrate, 38g fiber, 1,526mg sodium
Jacob Fox
A.M. Snack (206 calories)
Lunch (367 calories)
P.M. Snack (204 calories)
Dinner (478 calories)
Daily Totals:1,520 calories, 80g protein, 63g fat, 7g saturated fat, 173g carbohydrate, 32g fiber, 955mg sodium
To make it 2,000 calories:Increase to 2 slices sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, add 1 medium banana to A.M. snack and add 1 servingCucumber & Avocado Saladto dinner.
Will Dickey
P.M. Snack (149 calories)
Dinner (477 calories)
Daily Totals:1,514 calories, 72g protein, 50g fat, 9g saturated fat, 211g carbohydrate, 47g fiber, 1,128mg sodium
To make it 2,000 calories:Add 1 servingJason Mraz’s Avocado Green Smoothieto breakfast, increase to 2 Tbsp. almond butter at A.M. snack and add 3 Tbsp. chopped walnuts to P.M. snack.
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