May 24, 2024

This 7-day meal plan is designed to help you reach your weight-loss goals without sacrificing flavor. It’s packed with nutritious ingredients and free of added sugars.

Why Cut Back on Added Sugar?

We all know sugar can be tempting, but most of us consume way more than recommended. The average American packs away a whopping 17 teaspoons of added sugar daily, exceeding the American Heart Association’s limits (6 teaspoons for women, 9 for men). Added sugar hides in many unexpected places, hindering weight loss efforts.

This plan focuses on delicious, sugar-free recipes that replace sugary options while keeping you feeling satisfied. It’s set at 1500 calories, ideal for weight loss for most people. We’ve also included modifications for 1200 and 2000 calorie needs

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Understanding Sugars: Added vs. Natural

Natural sugars, found in fruits, vegetables, and unsweetened dairy products, come with a package of health benefits. They provide vitamins, minerals, fiber, and protein, all aiding digestion and blood sugar control. Added sugars, however, are incorporated during processing and offer no nutritional value. Thankfully, food labels now clearly indicate added sugar content per serving.

Weight-Loss Friendly Foods:

  • Fiber and Protein Powerhouses: Prioritize nutrient-rich vegetables (especially leafy greens and cruciferous veggies), fruits, whole grains, starchy vegetables, unsweetened dairy products, lean proteins (meat, poultry, fish), healthy fats (nuts, seeds, nut butters), and legumes.

Meal Prep Tips:

Make a big batch of the Spinach & Strawberry Meal-Prep Salad to enjoy for lunches throughout the week (days 2-5).

Daily Meal Breakdown:

Each day includes a breakdown of breakfast, AM and PM snacks, lunch, and dinner, along with the total calorie count, fat, protein, carbohydrates, fiber, and sodium content. Modification options are provided to adjust calorie intake (1200 or 2000 calories).

Day 1

  • Breakfast (350 calories): 10-Minute Spinach Omelet + 1 medium apple
  • AM Snack (131 calories): 1 large pear
  • Lunch (423 calories): Green Salad with Edamame & Beets + 1 cup low-fat plain kefir
  • PM Snack (126 calories): 8 dried walnut halves + ¼ cup blueberries
  • Dinner (481 calories): Salmon with Roasted Red Pepper Quinoa Salad

Day 2

Breakfast (315 calories):

  • 1 cup low-fat plain Greek yogurt
  • ¼ cup raspberries
  • ¼ cup sliced almonds

AM Snack (206 calories):

  • ¼ cup unsalted dry-roasted almonds

Lunch (433 calories):

  • 1 serving Spinach & Strawberry Meal-Prep Salad
  • 1 medium peach

PM Snack (total calories vary based on option):

  • Choose one:
    • 1 cup raspberries + ½ cup low-fat plain kefir (150 calories)

Dinner (434 calories):

  • 1 serving Basil Pesto Pasta with Grilled Vegetables

Day 3

Breakfast (280 calories):

  • 1 slice whole-wheat toast topped with 1 Tbsp. natural peanut butter
  • 1 medium apple, sliced

AM Snack (237 calories):

  • ¼ cup unsalted dry-roasted almonds
  • 1 plum

Lunch (433 calories):

  • 1 serving Spinach & Strawberry Meal-Prep Salad
  • 1 medium peach

PM Snack (62 calories):

  • 1 cup blackberries

Dinner (499 calories):

  • 1 serving Creamy Skillet Ranch Chicken & Broccoli
  • ½ cup cooked brown rice

Day 4

Breakfast (315 calories):

  • 1 cup low-fat plain Greek yogurt
  • ¼ cup raspberries
  • ¼ cup sliced almonds

AM Snack (131 calories):

  • 1 large pear

Lunch (433 calories):

  • 1 serving Spinach & Strawberry Meal-Prep Salad
  • 1 medium peach

PM Snack (132 calories):

  • 8 dried walnut halves
  • ⅓ cup blueberries

Dinner (495 calories):

  • 1 serving Sheet-Pan Steak Fajitas

Day 5

Breakfast (280 calories):

  • 1 slice whole-wheat toast topped with 1 Tbsp. natural peanut butter
  • 1 medium apple, sliced

AM Snack (145 calories):

  • ¾ cup low-fat plain Greek yogurt
  • ¼ cup blueberries

Lunch (433 calories):

  • 1 serving Spinach & Strawberry Meal-Prep Salad
  • 1 medium peach

PM Snack (223 calories):

  • 25 unsalted dry-roasted almonds
  • 1 plum

Dinner (445 calories):

  • 1 serving Summer Vegetable Gnocchi Salad

Day 6

Breakfast (315 calories):

  • 1 cup low-fat plain Greek yogurt
  • ¼ cup raspberries
  • ¼ cup sliced almonds

AM Snack (331 calories):

  • 1 large banana
  • 2 Tbsp. natural peanut butter

Lunch (400 calories):

  • 1 serving Chicken & Apple Kale Wraps
  • 1 plum

PM Snack (59 calories):

  • 1 medium peach

Dinner (400 calories):

  • 1 serving Southwestern Cauliflower Rice Bowls with Shrimp & Avocado

Crema

Day 7

Breakfast (350 calories):

  • 1 serving 10-Minute Spinach Omelet
  • 1 medium apple

AM Snack (48 calories):

  • ¾ cup raspberries

Lunch (400 calories):

  • 1 serving Chicken & Apple Kale Wraps
  • 1 plum

PM Snack (216 calories):

  • 20 unsalted dry-roasted almonds
  • 1 cup blackberries

Dinner (509 calories):

  • 1 serving Grilled Peach & Brie Smothered Chicken
  • ¾ cup cooked quinoa

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