Sugar can be delicious and there are times when the cravings may feel overwhelming. We’ve been there! So we made this 7-day no-sugar diet plan to help you feel satisfied and get you back on track with healthy habits.
In this weeklong meal plan, you’ll find delicious no-added-sugar recipes and snacks that will keep you full and energized without causing blood sugar spikes and crashes. This means your energy levels will stay nice and stable all day long.
What to Eat on a No-Sugar Diet
Instead of processed and packaged foods and snacks that can be high in added sugars, this no-sugar diet plan includes foods that have naturally occurring sugars that satisfy your sweet tooth. Peanut Butter-Date Energy Balls are sweetened with fiber-rich dates instead of sugar, honey or maple syrup. For a sweet breakfast, enjoy Mascarpone and Berries Toast, which is full of naturally sweet strawberries and blackberries that are packed with antioxidants. Other fiber-rich and anti-inflammatory foods, like raspberries, blueberries, clementines, pears and apples, offer a sweet fix without the added sugar.
No-Sugar Diet Plan: 1,200 Calories
A full week of easy-to-make, no-sugar meals, plus prep-ahead notes for making the busy weekdays less stressful.
How to Meal Prep Your Week of Meals
1- Make the Muffin-Tin Spinach and Mushroom Mini Quiches for breakfast for Days 1, 3, 4 and 6. Store in an airtight container in the fridge or freeze for up to 3 months.
2- Make the Peanut Butter-Date Energy Balls to have for snacks throughout the week. Store in the fridge for 1 week or freeze for up to 3 months.
3- Prepare the Spinach & Feta Turkey Meatballs with Herbed Quinoa to have for lunch on Days 2 through 5.
Day 1: Zucchini Noodles with Avocado Pesto & Shrimp
- Total: 1,227 calories
- Increase to 1,500: 2 servings of Muffin-Tin Quiches & 1 cup blueberries
- Increase to 2,000: 2 servings of Muffin-Tin Quiches, 2 servings Peanut Butter-Oat Balls, 2 servings Caprese Avocado Toast, 1 cup blueberries, 1 apple
Day 2: Greek Turkey Meatball Bowl
- Total: 1,211 calories
- Increase to 1,500: Add 4 walnut halves, 1 pear, 3 tbsp almonds
- Increase to 2,000: 2 servings Mascarpone Toast, Peanut Butter-Oat Balls, 8 walnut halves, 1 pear, 3 tbsp almonds
Day 3: Mediterranean Ravioli
- Total: 1,232 calories
- Increase to 1,500: 2 servings Muffin-Tin Quiches, 1 clementine
- Increase to 2,000: 2 servings Muffin-Tin Quiches, 1 apple, 2 clementines, 1 cup raspberries, 1 cup yogurt, 2 tbsp almonds
Day 4: Grilled Cauliflower Steaks with Almond Pesto
- Total: 1,205 calories
- Increase to 1,500: 2 servings Muffin-Tin Quiches, 1 apple
- Increase to 2,000: Same as 1,500, plus hummus & cucumber, 1 cup raspberries, yogurt, and almonds
Day 5: Charred Shrimp, Pesto & Quinoa Bowls
- Total: 1,199 calories
- Increase to 1,500: Add hummus & cucumber, 2 Peanut Butter-Date Balls, 1 clementine
- Increase to 2,000: Same as 1,500, plus yogurt, raspberries, and almonds
Day 6: Cauliflower Chicken Nachos
- Total: 1,219 calories
- Increase to 1,500: 2 servings Muffin-Tin Quiches, 2 clementines
- Increase to 2,000: Same as 1,500, plus 1 apple, yogurt, raspberries, and almonds
Day 7: Zucchini Lasagna Rolls with Smoked Mozzarella
- Total: 1,207 calories
- Increase to 1,500: Add 1 apple, hummus, carrots, and walnuts
- Increase to 2,000: Same as 1,500, plus 2 servings Mascarpone Toast, raspberries, and almonds
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