CloseHit reset and get your healthy eating habits back on track with this simple 7-day sugar-detox meal plan. Slashing your sugar intake can help stabilize energy levels, curb an overactive appetite (which is especially helpful when cutting calories to lose weight) and prevent chronic diseases like obesity, diabetes, heart disease and even certain cancers. Our bodies are well-equipped to naturally “detox” (thanks to the gut, liver and kidneys, which work together to filter out impurities). If you’re an otherwise healthy person, you don’t need to “cleanse” or “detox” but if you’ve been eating too much sugar or refined or processed foods lately, you may feel like you need a break from those foods in particular. This meal plan does just that and fuels your body with the nutrients it needs to stay healthy while limiting foods, like added sugar, that can do harm when you have too much.In this healthy sugar-detox meal 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 to feel refreshed, energized and good about what’s on your plate. Plus, at 1,500 calories, you’ll be on track to lose a healthy 1 to 2 pounds per week. Looking for a different calorie level? See this meal plan at1,200and1,800 calories.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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 to Meal-Prep Your Week of Meals:Read the “Meal-Prep Tips” throughout the meal plan for information on how you can prep-ahead and use leftovers during the week. And don’t miss the “Clean-Eating Shopping Tips” for pointers on how to find the “cleanest” sugar-free versions of packaged foods.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 3 days or freeze for up to 1 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 6 months.Make thePeanut Butter-Oat Energy Ballsto have for snacks on Days 2, 3, 4 and 5. Refrigerate for up to 1 week.Day 1Breakfast(343 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 medium banana1 cup herbal teaA.M. Snack(62 calories)1 medium orangeLunch(368 calories)1 1/2 cupsSlow-Cooker Vegetable Soup2 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.Meal-Prep Tip:Save leftoverCitrus-Lime Vinaigrettefor lunch 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(447 calories)1 servingRoasted Salmon with Smoky Chickpeas & GreensEvening Snack(145 calories)1/2 cup frozen raspberries1/2 cup whole-milk plain yogurt2 tsp. chia seedsBlend raspberries together with yogurt and chia seeds to create a quick smoothie.Daily Totals:1,501 calories, 144 g carbohydrates, 38 g fiber, 83 g protein, 72 g fat, 2,346 mg sodium.Day 2Breakfast(322 calories)1 1/3 cupsMuesli with Raspberriesmixed with 2 tsp. chia seeds1 cup herbal teaClean-Eating 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(139 calories)1 hard-boiled egg seasoned with a pinch each of salt & pepper1 medium orangeLunch(404 calories)2 cupsSlow-Cooker Vegetable Soup1 sliceEverything Bagel Avocado ToastClean-Eating Shopping Tip:Use sprouted-grain bread during your sugar detox; it’s made without added sugars, unlike many store-bought breads.P.M. Snack(147 calories)2 servingsPeanut Butter-Oat Energy BallsDinner(512 calories)2 cupsNo-Cook Black Bean Salad1/4 cup hummus8 seeded whole-wheat crackersClean-Eating Shopping Tip:Look for packaged crackers made without added sugars and 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:1,534 calories, 207 g carbohydrates, 56 g fiber, 62 g protein, 61 g fat, 2,307 mg sodium.Day 3Breakfast(343 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 medium banana1 cup herbal teaA.M. Snack(147 calories)2 servingsPeanut Butter-Oat Energy BallsLunch(384 calories)2 cupsNo-Cook Black Bean Salad1 medium orangeP.M. Snack(112 calories)1/4 cup hummus1/2 cup cucumber slicesDinner(454 calories)2 1/2 cupsRoasted Veggie & Tofu Brown Rice BowlEvening Snack(64 calories)1 cup raspberriesMeal-Prep Tip:When making theRoasted Veggie & Brown Rice Bowlfor dinner, prepare the associated recipes linked to on the recipe page (Easy Brown Rice,Colorful Roasted Sheet-Pan Vegetables,Soy-Lime Roasted TofuandCreamy Vegan Cashew Sauce.) This way, you’ll have leftovers for lunch later in the week-you’ll use these same ingredients in theEdamame & Veggie Rice Bowlon Day 4 and theRoasted Veggie Mason Jar Saladon Day 6.Daily Totals:1,503 calories, 181 g carbohydrates, 42 g fiber, 63 g protein, 69 g fat, 1,539 mg sodium.Day 4Breakfast(328 calories)1 sliceEverything Bagel Avocado Toast2 hard-boiled eggs seasoned with a pinch each salt & pepper1 cup herbal teaA.M. Snack(95 calories)1 medium apple, sliced and sprinkled with cinnamonLunch(394 calories)2 cupsEdamame & Veggie Rice BowlP.M. Snack(208 calories)1 medium orange2 servingsPeanut Butter-Oat Energy BallsDinner(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:1,522 calories, 150 g carbohydrates, 34 g fiber, 63 g protein, 81 g fat, 1,341 mg sodium.Day 5Breakfast(322 calories)1 1/3 cupsMuesli with Raspberriesmixed with 2 tsp. chia seeds1 cup herbal teaA.M. Snack(137 calories)1/4 cup hummus1/2 cup cucumber slices1 medium carrot, cut into sticksLunch(370 calories)1 servingChicken & Apple Kale WrapsP.M. Snack(147 calories)2 servingsPeanut Butter-Oat Energy BallsDinner(509 calories)1 servingRoasted Vegan Cauliflower Soup with Parsley-Chive Swirl8 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 3 days or freeze for up to 3 months for an easy ready-made lunch or dinner down the road.Daily Totals:1,483 calories, 160 g carbohydrates, 39 g fiber, 63 g protein, 73 g fat, 1,407 mg sodium.Day 6Breakfast(343 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 medium banana1 cup herbal teaA.M. Snack(139 calories)1 medium orange1 hard-boiled egg seasoned with a pinch of pepperLunch(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.Dinner(450 calories)2 cupsSlow-Cooker Vegetable Soup2 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.Daily Totals:1,495 calories, 137 g carbohydrates, 37 g fiber, 79 g protein, 80 g fat, 2,283 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 & pepperLunch(393 calories)2 cupsRoasted Vegan Cauliflower Soup with Parsley-Chive Swirl6 seeded whole-wheat crackersP.M. Snack(109 calories)2 Tbsp.Creamy Vegan Cashew Sauce1/2 cup cucumber slices for dipping1 medium carrot, cut into sticksDinner(508 calories)1 servingBaked Fish Tacos with Avocado1 cupSpicy Cabbage Slaw1 servingBroiled Mangoto enjoy after dinnerDaily Totals:1,518 calories, 145 g carbohydrates, 27 g fiber, 66 g protein, 79 g fat, 1,753 mg sodium.Watch: How to Make Slow-Cooker Vegetable SoupWas 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 7-day sugar-detox meal plan. Slashing your sugar intake can help stabilize energy levels, curb an overactive appetite (which is especially helpful when cutting calories to lose weight) and prevent chronic diseases like obesity, diabetes, heart disease and even certain cancers. Our bodies are well-equipped to naturally “detox” (thanks to the gut, liver and kidneys, which work together to filter out impurities). If you’re an otherwise healthy person, you don’t need to “cleanse” or “detox” but if you’ve been eating too much sugar or refined or processed foods lately, you may feel like you need a break from those foods in particular. This meal plan does just that and fuels your body with the nutrients it needs to stay healthy while limiting foods, like added sugar, that can do harm when you have too much.In this healthy sugar-detox meal 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 to feel refreshed, energized and good about what’s on your plate. Plus, at 1,500 calories, you’ll be on track to lose a healthy 1 to 2 pounds per week. Looking for a different calorie level? See this meal plan at1,200and1,800 calories.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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 to Meal-Prep Your Week of Meals:Read the “Meal-Prep Tips” throughout the meal plan for information on how you can prep-ahead and use leftovers during the week. And don’t miss the “Clean-Eating Shopping Tips” for pointers on how to find the “cleanest” sugar-free versions of packaged foods.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 3 days or freeze for up to 1 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 6 months.Make thePeanut Butter-Oat Energy Ballsto have for snacks on Days 2, 3, 4 and 5. Refrigerate for up to 1 week.Day 1Breakfast(343 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 medium banana1 cup herbal teaA.M. Snack(62 calories)1 medium orangeLunch(368 calories)1 1/2 cupsSlow-Cooker Vegetable Soup2 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.Meal-Prep Tip:Save leftoverCitrus-Lime Vinaigrettefor lunch 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(447 calories)1 servingRoasted Salmon with Smoky Chickpeas & GreensEvening Snack(145 calories)1/2 cup frozen raspberries1/2 cup whole-milk plain yogurt2 tsp. chia seedsBlend raspberries together with yogurt and chia seeds to create a quick smoothie.Daily Totals:1,501 calories, 144 g carbohydrates, 38 g fiber, 83 g protein, 72 g fat, 2,346 mg sodium.Day 2Breakfast(322 calories)1 1/3 cupsMuesli with Raspberriesmixed with 2 tsp. chia seeds1 cup herbal teaClean-Eating 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(139 calories)1 hard-boiled egg seasoned with a pinch each of salt & pepper1 medium orangeLunch(404 calories)2 cupsSlow-Cooker Vegetable Soup1 sliceEverything Bagel Avocado ToastClean-Eating Shopping Tip:Use sprouted-grain bread during your sugar detox; it’s made without added sugars, unlike many store-bought breads.P.M. Snack(147 calories)2 servingsPeanut Butter-Oat Energy BallsDinner(512 calories)2 cupsNo-Cook Black Bean Salad1/4 cup hummus8 seeded whole-wheat crackersClean-Eating Shopping Tip:Look for packaged crackers made without added sugars and 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:1,534 calories, 207 g carbohydrates, 56 g fiber, 62 g protein, 61 g fat, 2,307 mg sodium.Day 3Breakfast(343 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 medium banana1 cup herbal teaA.M. Snack(147 calories)2 servingsPeanut Butter-Oat Energy BallsLunch(384 calories)2 cupsNo-Cook Black Bean Salad1 medium orangeP.M. Snack(112 calories)1/4 cup hummus1/2 cup cucumber slicesDinner(454 calories)2 1/2 cupsRoasted Veggie & Tofu Brown Rice BowlEvening Snack(64 calories)1 cup raspberriesMeal-Prep Tip:When making theRoasted Veggie & Brown Rice Bowlfor dinner, prepare the associated recipes linked to on the recipe page (Easy Brown Rice,Colorful Roasted Sheet-Pan Vegetables,Soy-Lime Roasted TofuandCreamy Vegan Cashew Sauce.) This way, you’ll have leftovers for lunch later in the week-you’ll use these same ingredients in theEdamame & Veggie Rice Bowlon Day 4 and theRoasted Veggie Mason Jar Saladon Day 6.Daily Totals:1,503 calories, 181 g carbohydrates, 42 g fiber, 63 g protein, 69 g fat, 1,539 mg sodium.Day 4Breakfast(328 calories)1 sliceEverything Bagel Avocado Toast2 hard-boiled eggs seasoned with a pinch each salt & pepper1 cup herbal teaA.M. Snack(95 calories)1 medium apple, sliced and sprinkled with cinnamonLunch(394 calories)2 cupsEdamame & Veggie Rice BowlP.M. Snack(208 calories)1 medium orange2 servingsPeanut Butter-Oat Energy BallsDinner(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:1,522 calories, 150 g carbohydrates, 34 g fiber, 63 g protein, 81 g fat, 1,341 mg sodium.Day 5Breakfast(322 calories)1 1/3 cupsMuesli with Raspberriesmixed with 2 tsp. chia seeds1 cup herbal teaA.M. Snack(137 calories)1/4 cup hummus1/2 cup cucumber slices1 medium carrot, cut into sticksLunch(370 calories)1 servingChicken & Apple Kale WrapsP.M. Snack(147 calories)2 servingsPeanut Butter-Oat Energy BallsDinner(509 calories)1 servingRoasted Vegan Cauliflower Soup with Parsley-Chive Swirl8 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 3 days or freeze for up to 3 months for an easy ready-made lunch or dinner down the road.Daily Totals:1,483 calories, 160 g carbohydrates, 39 g fiber, 63 g protein, 73 g fat, 1,407 mg sodium.Day 6Breakfast(343 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 medium banana1 cup herbal teaA.M. Snack(139 calories)1 medium orange1 hard-boiled egg seasoned with a pinch of pepperLunch(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.Dinner(450 calories)2 cupsSlow-Cooker Vegetable Soup2 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.Daily Totals:1,495 calories, 137 g carbohydrates, 37 g fiber, 79 g protein, 80 g fat, 2,283 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 & pepperLunch(393 calories)2 cupsRoasted Vegan Cauliflower Soup with Parsley-Chive Swirl6 seeded whole-wheat crackersP.M. Snack(109 calories)2 Tbsp.Creamy Vegan Cashew Sauce1/2 cup cucumber slices for dipping1 medium carrot, cut into sticksDinner(508 calories)1 servingBaked Fish Tacos with Avocado1 cupSpicy Cabbage Slaw1 servingBroiled Mangoto enjoy after dinnerDaily Totals:1,518 calories, 145 g carbohydrates, 27 g fiber, 66 g protein, 79 g fat, 1,753 mg sodium.Watch: How to Make Slow-Cooker Vegetable SoupWas 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 7-day sugar-detox meal plan. Slashing your sugar intake can help stabilize energy levels, curb an overactive appetite (which is especially helpful when cutting calories to lose weight) and prevent chronic diseases like obesity, diabetes, heart disease and even certain cancers. Our bodies are well-equipped to naturally “detox” (thanks to the gut, liver and kidneys, which work together to filter out impurities). If you’re an otherwise healthy person, you don’t need to “cleanse” or “detox” but if you’ve been eating too much sugar or refined or processed foods lately, you may feel like you need a break from those foods in particular. This meal plan does just that and fuels your body with the nutrients it needs to stay healthy while limiting foods, like added sugar, that can do harm when you have too much.In this healthy sugar-detox meal 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 to feel refreshed, energized and good about what’s on your plate. Plus, at 1,500 calories, you’ll be on track to lose a healthy 1 to 2 pounds per week. Looking for a different calorie level? See this meal plan at1,200and1,800 calories.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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 to Meal-Prep Your Week of Meals:Read the “Meal-Prep Tips” throughout the meal plan for information on how you can prep-ahead and use leftovers during the week. And don’t miss the “Clean-Eating Shopping Tips” for pointers on how to find the “cleanest” sugar-free versions of packaged foods.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 3 days or freeze for up to 1 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 6 months.Make thePeanut Butter-Oat Energy Ballsto have for snacks on Days 2, 3, 4 and 5. Refrigerate for up to 1 week.Day 1Breakfast(343 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 medium banana1 cup herbal teaA.M. Snack(62 calories)1 medium orangeLunch(368 calories)1 1/2 cupsSlow-Cooker Vegetable Soup2 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.Meal-Prep Tip:Save leftoverCitrus-Lime Vinaigrettefor lunch 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(447 calories)1 servingRoasted Salmon with Smoky Chickpeas & GreensEvening Snack(145 calories)1/2 cup frozen raspberries1/2 cup whole-milk plain yogurt2 tsp. chia seedsBlend raspberries together with yogurt and chia seeds to create a quick smoothie.Daily Totals:1,501 calories, 144 g carbohydrates, 38 g fiber, 83 g protein, 72 g fat, 2,346 mg sodium.Day 2Breakfast(322 calories)1 1/3 cupsMuesli with Raspberriesmixed with 2 tsp. chia seeds1 cup herbal teaClean-Eating 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(139 calories)1 hard-boiled egg seasoned with a pinch each of salt & pepper1 medium orangeLunch(404 calories)2 cupsSlow-Cooker Vegetable Soup1 sliceEverything Bagel Avocado ToastClean-Eating Shopping Tip:Use sprouted-grain bread during your sugar detox; it’s made without added sugars, unlike many store-bought breads.P.M. Snack(147 calories)2 servingsPeanut Butter-Oat Energy BallsDinner(512 calories)2 cupsNo-Cook Black Bean Salad1/4 cup hummus8 seeded whole-wheat crackersClean-Eating Shopping Tip:Look for packaged crackers made without added sugars and 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:1,534 calories, 207 g carbohydrates, 56 g fiber, 62 g protein, 61 g fat, 2,307 mg sodium.Day 3Breakfast(343 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 medium banana1 cup herbal teaA.M. Snack(147 calories)2 servingsPeanut Butter-Oat Energy BallsLunch(384 calories)2 cupsNo-Cook Black Bean Salad1 medium orangeP.M. Snack(112 calories)1/4 cup hummus1/2 cup cucumber slicesDinner(454 calories)2 1/2 cupsRoasted Veggie & Tofu Brown Rice BowlEvening Snack(64 calories)1 cup raspberriesMeal-Prep Tip:When making theRoasted Veggie & Brown Rice Bowlfor dinner, prepare the associated recipes linked to on the recipe page (Easy Brown Rice,Colorful Roasted Sheet-Pan Vegetables,Soy-Lime Roasted TofuandCreamy Vegan Cashew Sauce.) This way, you’ll have leftovers for lunch later in the week-you’ll use these same ingredients in theEdamame & Veggie Rice Bowlon Day 4 and theRoasted Veggie Mason Jar Saladon Day 6.Daily Totals:1,503 calories, 181 g carbohydrates, 42 g fiber, 63 g protein, 69 g fat, 1,539 mg sodium.Day 4Breakfast(328 calories)1 sliceEverything Bagel Avocado Toast2 hard-boiled eggs seasoned with a pinch each salt & pepper1 cup herbal teaA.M. Snack(95 calories)1 medium apple, sliced and sprinkled with cinnamonLunch(394 calories)2 cupsEdamame & Veggie Rice BowlP.M. Snack(208 calories)1 medium orange2 servingsPeanut Butter-Oat Energy BallsDinner(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:1,522 calories, 150 g carbohydrates, 34 g fiber, 63 g protein, 81 g fat, 1,341 mg sodium.Day 5Breakfast(322 calories)1 1/3 cupsMuesli with Raspberriesmixed with 2 tsp. chia seeds1 cup herbal teaA.M. Snack(137 calories)1/4 cup hummus1/2 cup cucumber slices1 medium carrot, cut into sticksLunch(370 calories)1 servingChicken & Apple Kale WrapsP.M. Snack(147 calories)2 servingsPeanut Butter-Oat Energy BallsDinner(509 calories)1 servingRoasted Vegan Cauliflower Soup with Parsley-Chive Swirl8 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 3 days or freeze for up to 3 months for an easy ready-made lunch or dinner down the road.Daily Totals:1,483 calories, 160 g carbohydrates, 39 g fiber, 63 g protein, 73 g fat, 1,407 mg sodium.Day 6Breakfast(343 calories)2Muffin-Tin Quiches with Smoked Cheddar & Potato1 medium banana1 cup herbal teaA.M. Snack(139 calories)1 medium orange1 hard-boiled egg seasoned with a pinch of pepperLunch(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.Dinner(450 calories)2 cupsSlow-Cooker Vegetable Soup2 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.Daily Totals:1,495 calories, 137 g carbohydrates, 37 g fiber, 79 g protein, 80 g fat, 2,283 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 & pepperLunch(393 calories)2 cupsRoasted Vegan Cauliflower Soup with Parsley-Chive Swirl6 seeded whole-wheat crackersP.M. Snack(109 calories)2 Tbsp.Creamy Vegan Cashew Sauce1/2 cup cucumber slices for dipping1 medium carrot, cut into sticksDinner(508 calories)1 servingBaked Fish Tacos with Avocado1 cupSpicy Cabbage Slaw1 servingBroiled Mangoto enjoy after dinnerDaily Totals:1,518 calories, 145 g carbohydrates, 27 g fiber, 66 g protein, 79 g fat, 1,753 mg sodium.Watch: How to Make Slow-Cooker Vegetable Soup
Hit reset and get your healthy eating habits back on track with this simple 7-day sugar-detox meal plan. Slashing your sugar intake can help stabilize energy levels, curb an overactive appetite (which is especially helpful when cutting calories to lose weight) and prevent chronic diseases like obesity, diabetes, heart disease and even certain cancers. Our bodies are well-equipped to naturally “detox” (thanks to the gut, liver and kidneys, which work together to filter out impurities). If you’re an otherwise healthy person, you don’t need to “cleanse” or “detox” but if you’ve been eating too much sugar or refined or processed foods lately, you may feel like you need a break from those foods in particular. This meal plan does just that and fuels your body with the nutrients it needs to stay healthy while limiting foods, like added sugar, that can do harm when you have too much.
In this healthy sugar-detox meal 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 to feel refreshed, energized and good about what’s on your plate. Plus, at 1,500 calories, you’ll be on track to lose a healthy 1 to 2 pounds per week. Looking for a different calorie level? See this meal plan at1,200and1,800 calories.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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 createEatingWell’smeal 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 to Meal-Prep Your Week of Meals:
Read the “Meal-Prep Tips” throughout the meal plan for information on how you can prep-ahead and use leftovers during the week. And don’t miss the “Clean-Eating Shopping Tips” for pointers on how to find the “cleanest” sugar-free versions of packaged foods.
Day 1
Breakfast(343 calories)
A.M. Snack(62 calories)
Lunch(368 calories)
Toss greens in the vinaigrette and top salad with pumpkin seeds and feta.
Meal-Prep Tip:Save leftoverCitrus-Lime Vinaigrettefor lunch on Day 4 and dinner on Day 6.
P.M. Snack(137 calories)
Dinner(447 calories)
Evening Snack(145 calories)
Blend raspberries together with yogurt and chia seeds to create a quick smoothie.
Daily Totals:1,501 calories, 144 g carbohydrates, 38 g fiber, 83 g protein, 72 g fat, 2,346 mg sodium.
Day 2
Breakfast(322 calories)
Clean-Eating 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(139 calories)
Lunch(404 calories)
Clean-Eating Shopping Tip:Use sprouted-grain bread during your sugar detox; it’s made without added sugars, unlike many store-bought breads.
P.M. Snack(147 calories)
Dinner(512 calories)
Clean-Eating Shopping Tip:Look for packaged crackers made without added sugars and 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:1,534 calories, 207 g carbohydrates, 56 g fiber, 62 g protein, 61 g fat, 2,307 mg sodium.
Day 3
A.M. Snack(147 calories)
Lunch(384 calories)
P.M. Snack(112 calories)
Dinner(454 calories)
Evening Snack(64 calories)
Meal-Prep Tip:When making theRoasted Veggie & Brown Rice Bowlfor dinner, prepare the associated recipes linked to on the recipe page (Easy Brown Rice,Colorful Roasted Sheet-Pan Vegetables,Soy-Lime Roasted TofuandCreamy Vegan Cashew Sauce.) This way, you’ll have leftovers for lunch later in the week-you’ll use these same ingredients in theEdamame & Veggie Rice Bowlon Day 4 and theRoasted Veggie Mason Jar Saladon Day 6.
Daily Totals:1,503 calories, 181 g carbohydrates, 42 g fiber, 63 g protein, 69 g fat, 1,539 mg sodium.
Day 4
Breakfast(328 calories)
A.M. Snack(95 calories)
Lunch(394 calories)
P.M. Snack(208 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:1,522 calories, 150 g carbohydrates, 34 g fiber, 63 g protein, 81 g fat, 1,341 mg sodium.
Day 5
A.M. Snack(137 calories)
Lunch(370 calories)
Dinner(509 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 3 days or freeze for up to 3 months for an easy ready-made lunch or dinner down the road.
Daily Totals:1,483 calories, 160 g carbohydrates, 39 g fiber, 63 g protein, 73 g fat, 1,407 mg sodium.
Day 6
Lunch(400 calories)
P.M. Snack(162 calories)
Dinner(450 calories)
Daily Totals:1,495 calories, 137 g carbohydrates, 37 g fiber, 79 g protein, 80 g fat, 2,283 mg sodium.
Day 7
Breakfast(352 calories)
A.M. Snack(155 calories)
Lunch(393 calories)
P.M. Snack(109 calories)
Dinner(508 calories)
Daily Totals:1,518 calories, 145 g carbohydrates, 27 g fiber, 66 g protein, 79 g fat, 1,753 mg sodium.
Watch: How to Make Slow-Cooker Vegetable Soup
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