No-Sugar-Added 1-Day Meal Plan

Sugar lurks in more places than you think—in pre-made salad dressings, sauces, cereals, crackers, and flavored yogurts, to name a few. So it's not surprising that on average, most Americans eat almost twice as much added sugar as they should. Natural sugars, found in fruits and dairy, don't count towards that total. It's hard to overeat them and they come with a bevy of other nutrition benefits. But too much of of any type of added sugar (think honey, maple syrup and agave in addition to sugar) can lead to obesity, diabetes and heart disease, so watching what you eat is important. This delicious 1,500-calorie meal plan highlights fresh and natural foods to get you through the day 100% free of added sugars.

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Breakfast (318 calories)

Strawberry-Banana Green Smoothie

Unlike some pre-made smoothies, which can have added sugar, this green smoothie is sweetened only with fruit. Plus, flaxseeds gives this recipe an extra dose of healthy omega-3 fats.

A.M. Snack (193 calories)

Apple with Cinnamon Almond Butter

With a pinch of cinnamon, this healthy snack goes from basic to brilliant. Be sure to choose an almond butter without any added sugar.

Lunch (375 calories)

Mediterranean Tuna-Spinach Salad

This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

P.M. Snack (120 calories)

Cucumber Bites

This quick, gluten-free snack recipe tops cucumbers with hummus, cheese and a hit of hot sauce.

Dinner (400 calories)

Roast Pork, Asparagus & Cherry Tomato Bowl

In this healthy bowl-dinner recipe, hummus may seem like an unconventional dressing ingredient, but here we thin it with some hot water to make a rich, creamy drizzle. Roasting the vegetables helps bring out their natural sweetness without adding any sugar.

Dessert (92 calories)

Mango & Kiwi with Fresh Lime Zest

No need to skip dessert altogether. Make a healthier and no-sugar-added fruit salad with kiwi and mango. Lime zest delivers a burst of citrus flavor for a delicious way to end the day.

—Meal Plan By: Sara Haas, R.D.N., L.D.N.

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