Skip to main content

No-Sugar Diet Plan

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

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

Zucchini Noodles with Avocado Pesto & Shrimp

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

greek-turkey-meatball-bowl-960x960-1

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

Mediterranean Ravioli

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

grilled cauliflower steaks with almond pesto & butter beans on a platter

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

charred shrimp

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

cauliflower-chicken-nachos-sheet-pan

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

Zucchini Lasagna Rolls with Smoked Mozzarella

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.


Labels:

Comments

Post a Comment

Popular posts from this blog

The Complete High Protein Food List {printable with calories}

Eating sufficient protein can help with weight loss while preserving muscle.  Print this high protein food list for your fridge or notebook today and get new ideas for dietary protein. But, I thought a more comprehensive list would be fun to make, organized by how many grams of protein you get when weights are equal (100 grams).  What is protein? Proteins are large molecules found in living cells. Proteins are like building blocks to build tissues in the human body, such as muscle tissue, bones, blood, and even hormones. Proteins function as enzymes, antibodies, and they assist in maintaining fluid balance. Why protein should be included in your diet While our bodies are capable of making certain amino acids, the building blocks of proteins, there are are others, called essential amino acids, that can only be obtained through food. Because our bodies are constantly turning over tissue, new proteins are needed to replace degraded existing proteins. Cell growth, repair, and main...
Post a Comment
Read more

20 High Protein Casserole Recipes

  I love casseroles, as I’m sure many of you do too. There’s something that is oh, so comforting about them. What’s more, they can feed a crowd. Casseroles also good for meal prepping- bake once, and you have leftovers you can pack for lunch or even dinner. Also, most casseroles use only one dish. So, you don’t have a ton of cleanup at the end. But most casseroles contain a ton of refined carbs and very little protein. This is a problem because when you don’t have enough protein, you don’t feel full…and that dessert seems so tempting. I have the perfect solution: High Protein Casseroles. Since they’re high in protein, they’re filling. So, you don’t end up having extra servings or two. Today, I’m sharing 20 High Protein Casserole Recipes. They’re not only high in protein but sure to delight your taste buds. So, what are you waiting for? Let’s make some casseroles! 1. Keto Ground Beef Casserole Credit: laraclevenger.com Looking for a casserole that will keep you in ketosis? This...
Post a Comment
Read more

20 High Protein Meal Prep Ideas

  Are you trying to lose weight? Protein is the key. When you lose weight, you also lose muscle mass. And that’s when you get saggy, loose skin- yuck! By adding more protein to your diet, you increase your muscle mass. And in turn, you look better in your clothes. Adding more protein can also help you lose weight in the first place too. That’s because of all the macronutrients (protein, carbs, fat), protein helps you feel full the most. And when you feel full, you’re less likely to binge on unhealthy foods. Like that bag of chips that is calling your name. But we all live busy lives, and eating high protein meals can fall by the wayside. So, it’s a good idea to meal prep, so you have no excuse not to eat high protein meals. Today, I’m sharing 20 high protein meal prep ideas. They’re not only high in protein but delicious as well. 1. Shrimp Buddha Bowl Credit: peanutbutterandfitness.com If you’ve been dying to try a Buddha Bowl that is not only irresistible but packed with prot...
Post a Comment
Read more