7-Day Sugar-Detox Meal Plan: 1,200 Calories

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor

Give your body a break from sugar and lose weight with this cleansing sugar-detox meal plan.

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 to detox 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.

Related: I Gave Up Sugar for 30 Days—Here's What Happened

In this healthy sugar-detox meal plan, we cut out all forms of added sugar (think granulated sugar, honey, maple syrup and all of these other names for sugar you may see 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 1,200 calories, you'll be on track to lose a healthy 1 to 2 pounds per week.

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.

  1. Bake the Muffin-Tin Quiches with Smoked Cheddar & Potato in 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.
  2. Start the Slow-Cooker Vegetable Soup in the morning on Day 1 so it's ready in time for lunch. Refrigerate 2 servings to have for lunch on Day 2 and dinner on Day 6. Any leftover soup can be frozen for up to 6 months.
  3. Make the Peanut Butter-Oat Energy Balls to have for snacks on Days 2, 3 & 5. Refrigerate for up to 1 week.

 

Day 1

Breakfast (299 calories)

Lunch (343 calories)

Meal-Prep Tip: Save leftover Citrus-Lime Vinaigrette for lunch on Day 4 and dinner on Day 6.

P.M. Snack (108 calories)

  • 1/2 cup frozen raspberries
  • 1/4 cup whole-milk plain yogurt
  • 2 tsp. chia seeds

Blend raspberries together with yogurt and chia seeds to create a quick smoothie.

Dinner (447 calories)

Daily Totals: 1,197 calories, 97 g carbohydrates, 29 g fiber, 73 g protein, 61 g fat, 1,950 mg sodium.

 

Day 2

Breakfast (287 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 (78 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt & pepper

Lunch (346 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 (73 calories)

Dinner (434 calories)

Meal-Prep Tip: Refrigerate 1 serving of the No-Cook Black Bean Salad for lunch on Day 3.

Daily Totals: 1,219 calories, 158 g carbohydrates, 45 g fiber, 53 g protein, 51 g fat, 1,937 mg sodium.

 

Day 3

Breakfast (299 calories)

A.M. Snack (64 calories)

  • 1 cup raspberries

Lunch (322 calories)

P.M. Snack (73 calories)

Dinner (454 calories)

Meal-Prep Tip: When making the Roasted Veggie Brown Rice Buddha Bowl for dinner, prepare the associated recipes linked to on the recipe page (Easy Brown Rice, Colorful Roasted Sheet-Pan Veggies, Soy-Lime Roasted Tofu and Creamy Vegan Cashew Sauce). This way, you'll have leftovers for lunch later in the week—you'll use these same ingredients in the Edamame & Veggie Rice Bowl on Day 4 and the Roasted Veggie Mason Jar Salad on Day 6.

Daily Totals: 1,213 calories, 133 g carbohydrates, 33 g fiber, 54 g protein, 59 g fat, 1,282 mg sodium.

 

Day 4

Breakfast (250 calories)

Lunch (394 calories)

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (497 calories)

Meal-Prep Tip: Cook an extra 3 oz. of chicken to use in the lunch recipe on Day 5.

Daily Totals: 1,202 calories, 104 g carbohydrates, 26 g fiber, 52 g protein, 69 g fat, 1,242 mg sodium.

 

Day 5

Breakfast (287 calories)

A.M. Snack (287 calories)

  • 2 Tbsp. hummus
  • 1/3 cup cucumber slices

Lunch (370 calories)

P.M. Snack (73 calories)

Dinner (423 calories)

Meal-Prep Tip: Save a serving of the Roasted Vegan Cauliflower Soup with Parsley-Chive Swirl to 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: 1,210 calories, 123 g carbohydrates, 30 g fiber, 55 g protein, 62 g fat, 1,167 mg sodium.

 

Day 6

Breakfast (299 calories)

Lunch (400 calories)

P.M. Snack (162 calories)

  • 1/2 cup frozen raspberries
  • 1/2 cup whole-milk plain yogurt
  • 1 Tbsp. chia seeds

Blend raspberries together with yogurt and chia seeds to create a quick smoothie.

Dinner (343 calories)

Daily Totals: 1,205 calories, 100 g carbohydrates, 31 g fiber, 66 g protein, 69 g fat, 1,806 mg sodium.

 

Day 7

Breakfast (352 calories)

A.M. Snack (78 calories)

  • 1 hard-boiled egg seasoned with a pinch each salt & pepper

Lunch (329 calories)

P.M. Snack (46 calories)

Dinner (406 calories)

Daily Totals: 1,210 calories, 101 g carbohydrates, 21 g fiber, 56 g protein, 67 g fat, 1,519 mg sodium.

 

Watch: What Healthy Eating Looks Like: 1-Day Detox Meal Plan

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