May 18, 2024

This 7-day meal plan is designed to help you reach your weight-loss goals by focusing on nutritious, sugar-free meals.

Sugar Overload?

We know sugar and desserts can be part of a balanced diet, but most of us consume way more added sugar than we realize. The average American packs away a shocking 68 grams of added sugar daily! That’s far above the American Heart Association’s recommendation of 6 teaspoons for women and 9 for men.

This plan cuts out added sugars while providing delicious meals packed with protein and fiber to keep you feeling satisfied. We’ve set it at 1500 calories, but have included modifications for 1200 and 2000 calorie needs.

Natural vs. Added Sugars: What’s the Difference?

Natural sugars, found in fruits, veggies, and unsweetened dairy products, come with a bonus of vitamins, minerals, and fiber. Added sugars, on the other hand, are incorporated during processing and offer no nutritional benefit. Thankfully, checking food labels for added sugar is easier than ever.

Focus on These Weight-Loss Friendly Foods:

  • Nutrient-Rich Produce: Prioritize leafy greens, broccoli, cauliflower, fruit, and other fiber-filled options.
  • Whole Grains: Choose quinoa, bulgur, barley, brown rice, oats, and whole wheat for sustained energy.
  • Starchy Vegetables: Sweet potatoes, white potatoes, and winter squash can be part of a balanced diet.
  • Unsweetened Dairy: Kefir, yogurt, and cheese provide protein and calcium.
  • Lean Protein Sources: Meat, poultry, fish, nuts, seeds, nut butters (check for added sugar!), eggs, and legumes are all excellent choices.

Meal Prep Tips for the Week:

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

Day-by-Day Meal Plan:

Each day includes a breakdown of breakfast, AM snack, lunch, PM snack, and dinner, with the total calorie count, fat, protein, carbs, fiber, and sodium content. Calorie modification instructions are also included.

Here’s a glimpse of what you’ll enjoy:

  • Spinach Omelet with Apple
  • Green Salad with Edamame & Beets
  • Salmon with Roasted Red Pepper Quinoa Salad
  • Basil Pesto Pasta with Grilled Vegetables
  • Creamy Skillet Ranch Chicken & Broccoli with Brown Rice
  • Sheet-Pan Steak Fajitas
  • Summer Vegetable Gnocchi Salad
  • …and more!

This sugar-free meal plan is a delicious way to jumpstart your weight loss journey.

No-Sugar Weight-Loss Meal Plan: Day-by-Day Guide

This delicious 7-day meal plan is designed to keep you satisfied and on track towards your weight-loss goals, all while staying free from added sugars!

Calorie Levels: We’ve set this plan at 1,500 calories per day, but have included modifications for 1,200 and 2,000 calorie needs.

Let’s Get Cooking!

Day 1

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

To Make it 1,200 Calories: Skip the apple at breakfast, the kefir at lunch, and the walnuts at the P.M. snack.

To Make it 2,000 Calories: Add 2 Tbsp. natural peanut butter to breakfast, 1/4 cup unsalted dry-roasted almonds to the A.M. snack, and increase to 15 dried walnut halves at the P.M. snack.

Day 2

  • Breakfast (315 calories): 1 cup low-fat plain Greek yogurt, ¼ cup raspberries, ¼ cup sliced almonds
  • A.M. Snack (206 calories): ¼ cup unsalted dry-roasted almonds
  • Lunch (433 calories): 1 serving Spinach & Strawberry Meal-Prep Salad (made on Sunday), 1 medium peach
  • P.M. Snack (1 cup raspberries, ½ cup low-fat plain kefir) – 191 calories
  • Dinner (434 calories): 1 serving Basil Pesto Pasta with Grilled Vegetables

To Make it 1,200 Calories: Skip the almonds at breakfast and swap the A.M. snack for 1 plum.

To Make it 2,000 Calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 8 dried walnut halves to the P.M. snack, and include a serving of Cucumber & Avocado Salad (recipe not provided) with dinner.

Day 3

  • Breakfast (280 calories): 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter, 1 medium apple (sliced)
  • A.M. Snack (237 calories): ¼ cup unsalted dry-roasted almonds, 1 plum
  • Lunch (433 calories): 1 serving Spinach & Strawberry Meal-Prep Salad, 1 medium peach
  • P.M. Snack (62 calories): 1 cup blackberries
  • Dinner (499 calories): 1 serving Creamy Skillet Ranch Chicken & Broccoli, ½ cup cooked brown rice

To Make it 1,200 Calories: Skip the almonds at the A.M. snack and brown rice at dinner.

To Make it 2,000 Calories: Add 18 dried walnut halves to the P.M. snack and enjoy a serving of Guacamole Chopped Salad (recipe not provided) with dinner.

Day 4

  • Breakfast (315 calories): 1 cup low-fat plain Greek yogurt, ¼ cup raspberries, ¼ cup sliced almonds
  • A.M. Snack (131 calories): 1 large pear
  • Lunch (433 calories): 1 serving Spinach & Strawberry Meal-Prep Salad, 1 medium peach
  • P.M. Snack (132 calories): 8 dried walnut halves, ⅓ cup blueberries
  • Dinner (495 calories): 1 serving Sheet-Pan Steak Fajitas

To Make it 1,200 Calories: Skip the almonds at breakfast, swap the A.M. snack for 1 medium peach, and omit the walnuts at the P.M. snack.

To Make it 2,000 Calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, include 1/4 cup unsalted dry-roasted almonds with the A.M. snack, and add 1/4 cup guacamole to dinner.

Day 5

  • Breakfast (280 calories): 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter, 1 medium apple (sliced)
  • A.M. 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
  • P.M. Snack (223 calories): 25 unsalted dry-roasted almonds, 1 plum
  • Dinner (445 calories): 1 serving Summer Vegetable Gnocchi Salad (recipe not provided)

To Make it 1,200 Calories: Skip the yogurt at the A.M. snack and the almonds at the P.M. snack.

To Make it 2,000 Calories: Add 1 cup low-fat plain kefir to breakfast, include 12 dried walnut halves with the A.M. snack, and enjoy a serving of Cucumber & Avocado Salad (recipe not provided) with dinner.

Day 6

  • Breakfast (315 calories): 1 cup low-fat plain Greek yogurt, ¼ cup raspberries, ¼ cup sliced almonds
  • A.M. Snack (331 calories): 1 large banana, 2 Tbsp. natural peanut butter
  • Lunch (400 calories): 1 serving Chicken & Apple Kale Wraps, 1 plum
  • P.M. Snack (59 calories): 1 medium peach
  • Dinner (400 calories): 1 serving Southwestern Cauliflower Rice Bowls with Shrimp & Avocado Crema (recipe not provided)

To Make it 1,200 Calories: Reduce to 1 Tbsp. sliced almonds at breakfast and skip the peanut butter at the A.M. snack.

To Make it 2,000 Calories: Add 30 unsalted dry-roasted almonds to the P.M. snack and include a serving of Guacamole Chopped Salad (recipe not provided) with dinner.

Day 7

  • Breakfast (350 calories): 1 serving 10-Minute Spinach Omelet, 1 medium apple
  • A.M. Snack (48 calories): ¾ cup raspberries
  • Lunch (400 calories): 1 serving Chicken & Apple Kale Wraps, 1 plum
  • P.M. 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

To Make it 1,200 Calories: Skip the apple at breakfast and swap the P.M. snack for 1/4 cup sliced cucumber.

To Make it 2,000 Calories: Add 2 Tbsp. natural peanut butter to breakfast, include 10 dried walnut halves with the A.M. snack, and enjoy a serving of Basic Green Salad with Vinaigrette (recipe not provided) with dinner

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