This no-sugar meal plan will help you kick the craving with healthy whole foods and get back on track with healthy habits.

Chelsea Gloeckner, M.S., R.D.
July 15, 2020
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Sugar sure is delicious but there's time where the cravings feel overwhelming. We've been there and know it's hard trying to resist sugar cravings, so we made this 7-day no-sugar diet plan to help you overcome the cravings and get back on track with healthy habits. In this week-long 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. Translation: your energy levels will stay nice and stable all day.

What to Eat on a No-Sugar Diet

Instead of processed and packaged foods and snacks that are high in added sugars, this no-sugar diet plan includes foods that have naturally-occurring sugars that satisfy your sweet tooth. Peanut Butter Energy Balls are sweetened with fiber-rich dates instead of 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 Energy Balls to have for snacks throughout the week. Store in the fridge for 3 days or freeze for up to 3 months.
  3. Prepare the Greek Meatball Mezze Bowls to have for lunch on Days 2 through 5.

Day 1

Breakfast (236 calories)

A.M. Snack (73 calories)

Lunch (322 calories)

P.M. Snack (147 calories)

  • 8 walnut halves
  • ½ cup blueberries

Dinner (447 calories)

Daily Totals: 1,225 calories, 58 g protein, 71 g carbs, 22 g fiber, 84 g fat, 1,313 mg sodium

Make it a 1,500 Calorie Day: Increase breakfast to 2 servings Muffin-Tin Spinach and Mushroom Mini Quiches and increase P.M. snack to 1 cup blueberries.

Make it a 2,000 Calorie Day: Increase breakfast to 2 servings Muffin-Tin Spinach and Mushroom Mini Quiches, increase A.M. snack to 2 servings Peanut Butter Oat Energy Balls, increase lunch to 2 servings Caprese Avocado Toast, increase P.M. snack to 1 cup blueberries, and add 1 apple as an evening snack.

Day 2

Breakfast (326 calories)

Lunch (392 calories)

P.M. Snack (70 calories)

  • 2 clementines

Dinner (424 calories)

Daily Totals: 1,211 calories, 78 g protein, 74 g carbs, 17 g fiber, 71 g fat, 1,313 mg sodium

Make it a 1,500 Calorie Day: Add 4 walnut halves to P.M. snack and add 1 medium pear and 3 tablespoons almonds as an evening snack.

Make it a 2,000 Calorie Day: Increase breakfast to 2 servings Mascarpone and Berries Toast, add 1 serving Peanut Butter Oat Energy Balls, add 8 walnut halves to P.M. snack and add 1 medium pear and 3 tablespoons almonds as an evening snack.

Day 3

Breakfast (236 calories)

A.M. Snack (146 calories)

Lunch (392 calories)

Dinner (454 calories)

Daily Totals: 1,228 calories, 67 g protein, 118 g carbs, 23 g fat, 1,736 mg sodium

Make it a 1,500 Calorie Day: Increase breakfast to 2 servings Muffin-Tin Spinach and Mushroom Mini Quiches, and add 1 clementine to A.M. snack.

Make it a 2,000 Calorie Day: Increase breakfast to 2 servings Muffin-Tin Spinach and Mushroom Mini Quiches, add 1 medium apple to breakfast, add 2 clementines to A.M. snack, and add 1 cup raspberries, 1 cup whole-milk Greek yogurt, and 2 tablespoons sliced almonds as a P.M. snack.

Day 4

Breakfast (236 calories)

Lunch (392 calories)

P.M. Snack (146 calories)

Dinner (427 calories)

Daily Totals: 1,202 calories, 65 g protein, 92 g carbs, 20 g fiber, 66 g fat, 1,700 mg sodium

Make it a 1,500 Calorie Day: Increase breakfast to 2 servings Muffin-Tin Spinach and Mushroom Mini Quiches and add 1 medium apple to breakfast.

Make it a 2,000 Calorie Day: Increase breakfast to 2 servings Muffin-Tin Spinach and Mushroom Mini Quiches, add 1 medium apple to breakfast, add ¼ cup hummus and 1 cup sliced cucumber to lunch, and add 1 cup raspberries, 1 cup whole-milk Greek yogurt, and 2 tablespoons sliced almonds as an evening snack.

Day 5

Breakfast (326 calories)

A.M. Snack (52 calories)

  • 4 walnut halves

Lunch (392 calories)

Dinner (429 calories)

Daily Totals: 1,199 calories, 72 g protein, 75 g carbs, 17 g fiber, 1,244 mg sodium

Make it a 1,500 Calorie Day: Add ¼ cup hummus and 1 cup sliced cucumber to lunch, and add 2 servings Peanut Butter Oat Energy Balls and 1 clementine as a P.M. snack.

Make it a 2,000 Calorie Day: Increase breakfast to 2 servings Mascarpone and Berries Toast, add ¼ cup hummus and 1 cup sliced cucumber to lunch, add 2 servings Peanut Butter Oat Energy Balls as a P.M. snack, and add 1 cup raspberries, ½ cup whole-milk Greek yogurt, and 1 tablespoon sliced almonds as an evening snack.

Day 6

Breakfast (236 calories)

Lunch (346 calories)

P.M. Snack (146 calories)

Dinner (487 calories)

Daily Totals: 1,216 calories, 66 g protein, 99 g carbs, 28 g fiber, 67 g fat, 1,444 mg sodium

Make it a 1,500 Calorie Day: Increase breakfast to 2 servings Muffin-Tin Spinach and Mushroom Mini Quiches, and add 2 clementines to lunch.

Make it a 2,000 Calorie Day: Increase breakfast to 2 servings Muffin-Tin Spinach and Mushroom Mini Quiches, add 2 clementines to lunch, add 1 medium apple to P.M. snack, and add 1 cup raspberries, 1 cup whole-milk Greek yogurt, and 2 tablespoons sliced almonds as an evening snack.

Day 7

Breakfast (326 calories)

A.M. Snack (146 calories)

Lunch (346 calories)

P.M. Snack (70 calories)

  • 2 clementines

Dinner (315 calories)

Daily Totals: 1,203 calories, 47 g protein, 114 g carbs, 26 g fiber, 69 g fat, 1,194 mg sodium

Make it a 1,500 Calorie Day: Add 1 medium apple to A.M. snack, add ¼ cup hummus and 2 medium carrots to lunch, and add 4 walnut halves to P.M. snack.

Make it a 2,000 Calorie Day: Increase breakfast to 2 servings Mascarpone and Berries Toast, Add 1 medium apple to A.M. snack, add ¼ cup hummus and 2 medium carrots to lunch, add 4 walnut halves to P.M. snack, and add 1 cup raspberries and 2 tablespoons almonds as an evening snack.