7-Day Vegan Sugar-Detox Meal Plan: 1,500 Calories

By: Alexandra Caspero, M.A., R.D.

Cut-out refined sugar and processed foods with this easy-to-follow vegan sugar-detox meal plan. Packed with healthy whole foods, you'll feel great and may even lose some weight.

If you feel like you've been overdoing it lately with refined sugar and processed foods, make the switch over to healthy whole foods with this easy-to-follow vegan sugar-detox meal plan. This healthy 1,500-calorie meal plan makes it easy to "detox" from less-than-healthy foods and get the nutrients your body craves. Each day is loaded with fresh fruits and veggies, lean plant-based protein and high-fiber whole grains, and the plan cuts out all forms of added sugar (like granulated sugar, honey, maple syrup and all of these other names for sugar you may see in packaged foods). And while our bodies can naturally "detox" on their own, making the switch to cut out certain unhealthy foods can help you feel great and get back on track with healthy eating habits. Plus, following a vegan diet (or even just adding in more plant-based foods) is associated with a decreased risk of diabetes, health disease and certain types of cancer and can make losing weight easier, thanks to all the fiber, which keeps you feeling feel full and satisfied between meals. Whether you're fully vegan or just looking for more plant-forward recipe ideas, this meal plan is packed with wholesome eats everyone will love.

 

How to Meal-Prep Your Week of Meals:

1. Prep the Vegan Pancakes for breakfast on Days 1 and 4. Cook the pancakes and freeze in an airtight container, in a single layer, for up to 3 months. Then, reheat in the microwave or oven.

2. When making the Roasted Veggie Brown Rice Buddha Bowl for lunch on Day 1, make the associated recipes linked on the recipe page (Easy Brown Rice, Colorful Roasted Sheet-Pan Veggies, Soy-Lime Roasted Tofu and Creamy Vegan Cashew Sauce). You'll use the leftovers in different meals throughout the week.

3. Mix together the Oatmeal Mix for breakfast on Days 2 and 6. Store in an airtight container for up to 1 month.

4. Make 2 Green Smoothie packs ahead of time for breakfast on Days 3 and 7. Place 1 chopped banana, ½ ripe apple (or pear) and 1 cup chopped kale leaves in a freezer-safe bag and freeze. To serve, place one freezer pack in a blender along with 1/2 cup water, 6 ice cubes, 1½ teaspoons ground flaxseed and ¼ cup orange juice. Continue, adding protein powder, as indicated on the meal plan.

5. Make and refrigerate the Citrus-Lime Vinaigrette for lunch on Days 3 and 4.

Day 1

Spaghetti Squash with Tomato Basil Sauce

Breakfast (335 calories)

• 2 Vegan Pancakes
• 1 Tbsp. peanut butter
• 1 cup raspberries

Thin peanut butter with 1 teaspoon warm water and drizzle on pancakes. Serve with raspberries.

A.M. Snack (95 calories)

• 1 medium apple

Lunch (454 calories)

• 2 1/2 cups Roasted Veggie Brown Rice Buddha Bowl

P.M. Snack (167 calories)

• 1/4 cup plain hummus
• 2 medium celery stalks, cut into sticks
• 2 medium carrots, cut into sticks

Dinner (463 calories)

• 2 cups Spaghetti Squash with Tomato Basil Sauce
• 3/4 cup no-sodium canned white beans, rinsed

Stir beans into an individual portion (2 cups) of the spaghetti squash and sauce.

Meal-Prep Tip: Save 2 cups of the Spaghetti Squash with Tomato Basil Sauce to have for lunch on Day 2.

 

Daily Totals: 1,514 calories, 203 g carbohydrates, 47 g fiber, 59 g protein, 58 g fat, 1,415 mg sodium.

 

Day 2

Falafel Burgers

Breakfast (260 calories)

• 1/3 cup Quinoa & Chia Oatmeal, cooked with 1¼ cups unsweetened soymilk
• 3/4 cup blueberries

A.M. Snack (101 calories)

• 1 medium pear

Lunch (398 calories)

• 2 cups leftover Spaghetti Squash with Tomato Basil Sauce
• 1/2 cup no-sodium-added canned white beans, rinsed

Stir beans into an individual portion (2 cups) of the spaghetti squash and sauce.

P.M. Snack (141 calories)

• 1 1/2 cups steamed edamame in pods, seasoned with coarse salt

Dinner (475 calories)

• 3 cups mixed greens
• ½ cup chopped cucumber
• 1 small tomato, diced
• 3 Tbsp. Tahini Sauce with Lemon & Garlic
• 1 Fafafel Burger (just the patty)

Toss together greens, cucumber, tomato and sauce. Top with the falafel patty.

Meal-Prep Tip: Refrigerate 1 falafel patty for dinner on Day 4.

 

Daily Totals: 1,475 calories, 211 g carbohydrates, 50 g fiber, 59 g protein, 51 g fat, 1,508 mg sodium.

 

Day 3

Vegetarian Black Bean Soup

Breakfast (335 calories)

• 1 medium orange
• 1 serving Green Smoothie
• 3 Tbsp. plant-based protein powder (try Bob's Red Mill pea protein powder)

Place smoothie ingredients and protein powder in a blender and puree until creamy.

P.M. Snack (167 calories)

• 1/4 cup plain hummus
• 2 medium celery stalks, cut into sticks
• 2 medium carrots, cut into sticks

Lunch (394 calories)

• 1 serving Edamame & Veggie Rice Bowl

P.M. Snack (94 calories)

• 1 cup steamed edamame in pods, seasoned with a pinch of coarse salt

Dinner (518 calories)

• 2 cups Vegetarian Black Bean Soup
• 3 cups mixed greens
• 1/2 cup chopped cucumber
• 2 Tbsp. Citrus Vinaigrette
• 1 Tbsp. pumpkin seeds (pepitas)

Toss greens and cucumber with vinaigrette. Top with pumpkin seeds. Serve alongside the soup.

Meal-Prep Tip: Save 2 cups of the Vegetarian Black Bean Soup to have for lunch on Day 7.

 

Daily Totals: 1,507 calories, 204 g carbohydrates, 52 g fiber, 65 g protein, 57 g fat, 1,667 mg sodium.

 

Day 4

Citrus Lime Tofu Salad

Breakfast (335 calories)

• 2 Vegan Pancakes
• 1 Tbsp. peanut butter
• 1 cup raspberries

Thin peanut butter with 1 teaspoon warm water, then drizzle on pancakes. Serve with raspberries.

A.M. Snack (197 calories)

• 3 Tbsp. pumpkin seeds (pepitas)
• 1 medium orange

Lunch (390 calories)

• 4 cups Citrus Lime Tofu Salad

P.M. Snack (95 calories)

• 1 medium apple

Dinner (475 calories)

• 3 cups mixed greens
• ½ cup chopped cucumber
• 1 small tomato, diced
• 3 Tbsp. Tahini Sauce with Lemon & Garlic
• 1 Fafafel Burger (just the patty)

Toss together greens, cucumber, tomato and sauce. Top with the falafel patty.

 

Daily Totals: 1,492 calories, 167 g carbohydrates, 43 g fiber, 62 g protein, 76 g fat, 1,502 mg sodium.

 

Day 5

Roasted Veggie Mason Jar Salad

Breakfast (365 calories)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 2 Tbsp. almonds

A.M. Snack (101 calories)

• 1 medium pear

Lunch (400 calories)

• 4 cups Roasted Veggie Mason Jar Salad

P.M. Snack (141 calories)

• 1 1/2 cups steamed edamame in pods, seasoned with a pinch of coarse salt

Dinner (493 calories)

• 1 1/4 cups Vegan Mushroom Stroganoff
• 1 cup steamed broccoli, tossed in 1 tsp. olive oil and fresh lemon juice, and seasoned with salt and pepper.

Meal-Prep Tip: Save 1 1/4 cups of the Vegan Mushroom Stroganoff to have for dinner on Day 7.

 

Daily Totals: 1,500 calories, 162 g carbohydrates, 42 g fiber, 70 g protein, 75 g fat, 1,274 mg sodium.

 

Day 6

Roasted Veggie Brown Rice Buddha Bowl

Breakfast (360 calories)

• 1/3 cup Quinoa & Chia Oatmeal, cooked with 1¼ cups unsweetened soymilk
• 3/4 cup blueberries

A.M. Snack (167 calories)

• 1/4 cup plain hummus
• 2 medium celery stalks, cut into sticks
• 2 medium carrots, cut into sticks

Lunch (400 calories)

• 4 cups Roasted Veggie Mason Jar Salad

P.M. Snack (135 calories)

• 1/2 cup raspberries
• 2 Tbsp. almonds

Dinner (454 calories)

• 2 1/2 cups Roasted Veggie Brown Rice Buddha Bowl

 

Daily Totals: 1,516 calories, 153 g carbohydrates, 39 g fiber, 80 g protein, 76 g fat, 1,389 mg sodium.

 

Day 7

Vegan Mushroom Stroganoff

Breakfast (358 calories)

• 1 cup blueberries
• 1 serving Green Smoothie
• 3 Tbsp. plant-based protein powder (try Bob's Red Mill pea protein powder)

Place smoothie ingredients and protein powder in a blender and puree until creamy.

A.M. Snack (200 calories)

• 1 medium apple, sliced
• 1 Tbsp. peanut butter

Lunch (369 calories)

• 2 cups leftover Vegetarian Black Bean Soup
• 1 medium orange

P.M. Snack (94 calories)

• 1 cup steamed edamame in pods, seasoned with a pinch of coarse salt

Dinner (493 calories)

• 1 1/4 cups Vegan Mushroom Stroganoff
• 1 cup steamed broccoli, tossed in 1 tsp. olive oil and fresh lemon juice, and seasoned with salt and pepper.

 

Daily Totals: 1,513 calories, 237 g carbohydrates, 50 g fiber, 63 g protein, 41 g fat, 1,366 mg sodium.

 

WATCH: How to Meal-Prep a Week of Vegan Lunches

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