7 Day Low Sugar Diet Plan

 7-day sugar detox meal plan 1,800 calories   



7-day sugar detox meal plan 1,800 calories

7-day sugar detox meal plan 1,800 calories

Hit reset and get back on track with healthy eating habits with this simple 7-day low-sugar meal plan. Slashing your sugar intake can help stabilize energy levels, curb over-active appetites (which is especially helpful when trying 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 a break 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.

In this healthy low-sugar diet 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 find 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. Looking for a different calorie level? See this meal plan at 1,200 and 1,800 calories.

How to Meal Prep You 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.

Bake the Muffin-Tin Cheddar Quiches with Smoked Cheddar & Potato in the morning of 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.Start the Slow-Cooker Vegetable Soup in the morning of Day 1 so it’s ready in time for lunch. Refrigerate two servings to have for lunch on Day 2 and dinner on Day 6. Any leftover soup can be frozen for up to 6 months.Make the Peanut-Oat Energy Balls to have for snacks on Days 2, 3, 4 and 5. Refrigerate for up to 1 week.Make the Easy Brown Rice to use on Days 1, 3, 4 and 7.

Day 1

Roasted Salmon with Smoky Chickpeas & Greens

Breakfast (404 calories)

2 Muffin-Tin Cheddar Quiches with Smoked Cheddar & Potato1 medium banana8 roasted, unsalted almonds1 cup herbal tea

A.M. Snack (62 calories)

1 medium orange

Lunch (454 calories)

1 1/2 cups Slow-Cooker Vegetable Soup8 seeded whole-wheat crackers2 cups mixed greens2 Tbsp. Citrus-Lime Vinaigrette2 Tbsp. pumpkin seeds (pepitas)1 Tbsp. crumbled feta cheese

Toss greens in the vinaigrette and top salad with pumpkin seeds and feta cheese.

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

P.M. Snack (137 calories)

1/4 cup hummus1/2 cup cucumber slices1 medium carrot, cut into sticks

Dinner (560 calories)

1 serving Roasted Salmon with Smoky Chickpeas & Greens1/2 cup Easy Brown Rice

Evening Snack (162 calories)

1/2 cup frozen raspberries1/2 cup whole-milk plain yogurt1 Tbsp. chia seeds

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

Daily Totals: 1,779 calories, 184 g carbohydrates, 43 g fiber, 90 g protein, 82 g fat, 2,462 mg sodium.

Day 2

salad

Breakfast (383 calories)

1 1/3 cup Muesli with Raspberries mixed with 2 tsp. chia seeds8 roasted, unsalted almonds1 cup herbal tea

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 (217 calories)

2 hard-boiled eggs seasoned with a pinch each of salt & pepper.1 medium orange

Lunch (404 calories)

2 cups Slow-Cooker Vegetable Soup1 slice Everything Bagel Avocado Toast

Shopping Tip: Use sprouted grain bread during your sugar detox as it’s made without added sugars, unlike many store-bought breads.

P.M. Snack (252 calories)

2 servings Peanut-Oat Energy Balls1 medium banana

Dinner (534 calories)

2 cups No-Cook Black Bean Salad1/4 cup hummus10 seeded whole-wheat crackers

Shopping Tip: Look for packaged crackers made without added sugars with a high fiber content or try making your own Homemade Multi-Seed Crackers.

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

Daily Totals: 1,790 calories, 240 g carbohydrates, 61 g fiber, 72 g protein, 72 g fat, 2,398 mg sodium.

Day 3

sugar detox meal

A.M. Snack (241 calories)

2 serving Peanut-Oat Energy Balls1 medium apple

Lunch (433 calories)

2 cups No-Cook Black Bean Salad1 slice sprouted-grain bread, toasted and drizzled with 1 tsp. olive oil

Dinner (516 calories)

2 1/2 cups Roasted Veggie Brown Rice Bowl1 medium orange

Evening Snack (64 calories)

1 cup raspberries

Meal-Prep Tip: When making the Roasted Veggie Brown Rice Bowl for dinner, prepare the associated recipes linked to on the recipe page-the Easy Brown Rice (if you didn’t already prep it on Day 1), the Colorful Roasted Sheet-Pan Vegetables, and the 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: 1,795 calories, 226 g carbohydrates, 51 g fiber, 69 g protein, 80 g fat, 1,682 mg sodium.

Day 4

Spaghetti Squash & Chicken with Avocado Pesto

Breakfast (328 calories)

1 slice Everything Bagel Avocado Toast2 hard-boiled egg seasoned with a pinch each salt & pepper.1 cup herbal tea

A.M. Snack (173 calories)

1 medium apple, sliced and sprinkled with cinnamon10 roasted, unsalted almonds

Lunch (455 calories)

2 cups Edamame & Veggie Rice Bowl1 medium orange

1 medium banana2 servings Peanut-Oat Energy Balls

Dinner (581 calories)

1 serving Spaghetti Squash & Chicken with Avocado Pesto2 cups mixed greens dressed with 2 Tbsp. Citrus-Lime Vinaigrette

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

Daily Totals: 1,788 calories, 185 g carbohydrates, 41 g fiber, 68 g protein, 95 g fat, 1,443 mg sodium.

Day 5

vegan cauliflower soup

A.M. Snack (176 calories)

1/3 cup hummus1 cup cucumber slices1 medium carrot, cut into sticks

Lunch (471 calories)

1 serving Chicken & Apple Kale Wraps1 medium pear

Dinner (530 calories)

1 serving Roasted Vegan Cauliflower Soup with Parsley-Chive Swirl10 seeded whole-wheat crackers2 cups mixed greens dressed with 2 Tbsp. Creamy Vegan Cashew Sauce

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: 1,814 calories, 224 g carbohydrates, 51 g fiber, 69 g protein, 82 g fat, 1,515 mg sodium.

Day 6

vegetable soup

A.M. Snack (155 calories)

2 hard-boiled eggs seasoned with a pinch of pepper

Lunch (462 calories)

4 cups Roasted Veggie Mason Jar Salad1 medium orange

P.M. Snack (162 calories)

1/2 cup frozen raspberries1/2 cup whole-milk plain yogurt3 tsp. chia seeds

Dinner (603 calories)

2 cups Slow-Cooker Vegetable Soup1 slice sprouted-grain bread, toasted and drizzled with 2 tsp. olive oil2 cups mixed greens2 Tbsp. Citrus-Lime Vinaigrette2 Tbsp. pumpkin seeds (pepitas)2 Tbsp. crumbled feta cheese

Daily Totals: 1,787 calories, 151 g carbohydrates, 40 g fiber, 91 g protein, 101 g fat, 2,444 mg sodium.

Day 7

Baked Fish Tacos with Avocado

Breakfast (352 calories)

2 cups Raspberry-Peach-Mango Smoothie Bowl1 cup herbal tea

2 hard-boiled egg seasoned with a pinch each salt & pepper.

Lunch (436 calories)

2 cups Roasted Vegan Cauliflower Soup with Parsley-Chive Swirl6 seeded whole-wheat crackers

P.M. Snack (193 calories)

1/4 cup Creamy Vegan Cashew Sauce1 cup cucumber slices1 medium carrot, cut into sticks

Dinner (575 calories)

1 serving Baked Fish Tacos with Avocado1 cup Spicy Cabbage Slaw3/4 cup Easy Brown Rice

Evening Snack (102 calories)

1 serving Broiled Mango to enjoy after dinner

Daily Totals: 1,814 calories, 192 g carbohydrates, 31 g fiber, 73 g protein, 88 g fat, 1,906 mg sodium.

Roasted Salmon with Smoky Chickpeas & Greens

salad

sugar detox meal

Spaghetti Squash & Chicken with Avocado Pesto

vegan cauliflower soup

vegetable soup

Baked Fish Tacos with Avocado

How to Meal Prep You Week of Meals:#

Day 1#

Breakfast (404 calories)#

A.M. Snack (62 calories)#

Lunch (454 calories)#

P.M. Snack (137 calories)#

Dinner (560 calories)#

Evening Snack (162 calories)#

Day 2#

Breakfast (383 calories)#

A.M. Snack (217 calories)#

Lunch (404 calories)#

P.M. Snack (252 calories)#

Dinner (534 calories)#

Day 3#

A.M. Snack (241 calories)#

Lunch (433 calories)#

Dinner (516 calories)#

Evening Snack (64 calories)#

Day 4#

Breakfast (328 calories)#

A.M. Snack (173 calories)#

Lunch (455 calories)#

Dinner (581 calories)#

Day 5#

A.M. Snack (176 calories)#

Lunch (471 calories)#

Dinner (530 calories)#

Day 6#

A.M. Snack (155 calories)#

Lunch (462 calories)#

P.M. Snack (162 calories)#

Dinner (603 calories)#

Day 7#

Breakfast (352 calories)#

Lunch (436 calories)#

P.M. Snack (193 calories)#

Dinner (575 calories)#

Evening Snack (102 calories)#