7-Day Vegan Sugar-Detox Meal Plan: 1,800 Calories
Make the switch over to healthy whole foods with this easy-to-follow vegan sugar-detox meal plan. If you feel like you’ve been overdoing it lately with refined sugar and processed foods, this healthy 1,800-calorie meal plan makes it easy to “detox” from those 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, heart 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. Looking for a different calorie level? See this same meal plan at 1,200 and 1,500 calories. 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. Omit the 1 Tbsp. sugar in this recipe, to keep this recipe free of added sugars. 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. Don’t Miss: A Week of Healthy Vegan Detox Meals Day 1 Spaghetti Squash with Tomato Basil Sauce Breakfast (423 calories) 3Vegan Pancakes1 Tbsp. peanut butter1 cup raspberries Thin peanut butter with 1 teaspoon warm water and drizzle on pancakes. Serve with raspberries. A.M. Snack (249 calories) 1 medium apple3 Tbsp. almonds Lunch (454 calories) * 2 1/2 cups Roasted Veggie Brown Rice Buddha Bowl P.M. Snack (167 calories) 1/4 cup plain hummus2 medium celery stalks, cut into sticks2 medium carrots, cut into sticks Dinner (528 calories) * 2 cups Spaghetti Squash with Tomato Basil Sauce * 1 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: 1,821 calories, 233 g carbohydrates, 54 g fiber, 71 g protein, 75 g fat, 1,602 mg sodium. Day 2 Falafel Burgers Breakfast (381 calories) * 1/3 cup Quinoa & Chia Oatmeal, cooked with 1¼ cups unsweetened soymilk * 1 cup blueberries A.M. Snack (245 calories) 1 medium banana1 Tbsp. peanut butter Lunch (463 calories) * 2 cups leftover Spaghetti Squash with Tomato Basil Sauce * 3/4 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 (565 calories) 3 cups mixed greens½ cup chopped cucumber1 small tomato, diced3 Tbsp.Tahini Sauce with Lemon & Garlic2 Tbsp. pumpkin seeds (pepitas)1Fafafel Burger(just the patty) Toss together greens, cucumber, tomato, sauce and pumpkin seeds. Top with the falafel patty. Meal-Prep Tip: Refrigerate 1 falafel patty for dinner on Day 4. Daily Totals: 1,794 calories, 233 g carbohydrates, 53 g fiber, 73 g protein, 70 g fat, 1,588 mg sodium. Day 3 Vegetarian Black Bean Soup Breakfast (445 calories) 1 medium apple10 almonds1 servingGreen Smoothie3 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 hummus2 medium celery stalks, cut into sticks2 medium carrots, cut into sticks Lunch (455 calories) * 1 serving Edamame & Veggie Rice Bowl * 1 medium orange P.M. Snack (141 calories) * 1 1/2 cup steamed edamame in pods, seasoned with a pinch of coarse salt Dinner (595 calories) 2 1/2 cupsVegetarian Black Bean Soup3 cups mixed greens1/2 cup chopped cucumber2 Tbsp.Citrus Vinaigrette1 Tbsp. pumpkin seeds (pepitas) Toss greens and cucumber with vinaigrette. Top with pumpkin seeds. Serve alongside the soup. Meal-Prep Tip: Save 2 1/2 cups of the Vegetarian Black Bean Soup to have for lunch on Day 7. Daily Totals: 1,803 calories, 249 g carbohydrates, 64 g fiber, 77 g protein, 66 g fat, 1,808 mg sodium. Day 4 delicious looking green salad Breakfast (423 calories) 3Vegan Pancakes1 Tbsp. peanut butter1 cup raspberries Thin peanut butter with 1 teaspoon warm water, then drizzle on pancakes. Serve with raspberries. A.M. Snack (240 calories) 3 Tbsp. pumpkin seeds (pepitas)1 medium banana Lunch (452 calories) * 4 cups Citrus Lime Tofu Salad * 1 medium orange P.M. Snack (95 calories) * 1 medium apple Dinner (565 calories) 3 cups mixed greens½ cup chopped cucumber1 small tomato, diced3 Tbsp.Tahini Sauce with Lemon & Garlic2 Tbsp. pumpkin seeds (pepitas)1Fafafel Burger(just the patty) Toss together greens, cucumber, tomato, sauce and pumpkin seeds. Top with the falafel patty. Daily Totals: 1,775 calories, 209 g carbohydrates, 49 g fiber, 71 g protein, 87 g fat, 1,644 mg sodium. Day 5 Roasted Veggie Mason Jar Salad Breakfast (367 calories) * 1 serving Peanut Butter & Chia Berry Jam English Muffin * 1 medium banana A.M. Snack (256 calories) 1 medium pear2 Tbsp. almonds Lunch (432 calories) * 4 cups Roasted Veggie Mason Jar Salad * 1/2 cup raspberries P.M. Snack (141 calories) * 1 1/2 cups steamed edamame in pods, seasoned with a pinch of coarse salt Dinner (603 calories) * 1 1/2 cups Vegan Mushroom Stroganoff * 1 1/2 cup steamed broccoli, tossed in 2 tsp. each olive oil and fresh lemon juice, and seasoned with salt and pepper. Meal-Prep Tip: Save 1 1/2 cups of the Vegan Mushroom Stroganoff to have for dinner on Day 7. Daily Totals: 1,799 calories, 208 g carbohydrates, 52 g fiber, 76 g protein, 87 g fat, 1,327 mg sodium. Day 6 sugar detox meal Breakfast (381 calories) * 1/3 cup Quinoa & Chia Oatmeal, cooked with 1¼ cups unsweetened soymilk * 1 cup blueberries A.M. Snack (167 calories) 1/4 cup plain hummus2 medium celery stalks, cut into sticks2 medium carrots, cut into sticks Lunch (462 calories) * 4 cups Roasted Veggie Mason Jar Salad * 1 medium orange P.M. Snack (135 calories) 1/2 cup raspberries2 Tbsp. almonds Dinner (658 calories) * 2 1/2 cups Roasted Veggie Brown Rice Buddha Bowl * 1 serving Broiled Mango, to enjoy after dinner Daily Totals: 1,802 calories, 225 g carbohydrates, 48 g fiber, 84 g protein, 77 g fat, 1,392 mg sodium. Day 7 Vegan Mushroom Stroganoff Breakfast (435 calories) 1 cup blueberries10 almonds1 servingGreen Smoothie3 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, sliced1 Tbsp. peanut butter Lunch (446 calories) * 2 1/2 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 (603 calories) * 1 1/2 cups Vegan Mushroom Stroganoff * 1 1/2 cup steamed broccoli, tossed in 2 tsp. each olive oil and fresh lemon juice, and seasoned with salt and pepper. Daily Totals: 1,777 calories, 263 g carbohydrates, 57 g fiber, 73 g protein, 56 g fat, 1,555 mg sodium. WATCH: How to Meal-Prep a Week of Vegan Lunches Healthy Vegan Recipes7-Day Sugar-Detox Meal Plan: 1,200 Calories7-Day Sugar-Detox Meal Plan: 1,500 Calories3-Day Kick-Start Clean-Eating Meal PlanVegan Weight-Loss Meal Plan on a Budget
7-Day Vegan Sugar-Detox Meal Plan: 1,800 Calories
7-Day Vegan Sugar-Detox Meal Plan: 1,800 Calories
7-Day Vegan Sugar-Detox Meal Plan: 1,800 Calories
Make the switch over to healthy whole foods with this easy-to-follow vegan sugar-detox meal plan. If you feel like you’ve been overdoing it lately with refined sugar and processed foods, this healthy 1,800-calorie meal plan makes it easy to “detox” from those 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, heart 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.
Looking for a different calorie level? See this same meal plan at 1,200 and 1,500 calories.
How to Meal-Prep Your Week of Meals:
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. Omit the 1 Tbsp. sugar in this recipe, to keep this recipe free of added sugars.
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.
Mix together the Oatmeal Mix for breakfast on Days 2 and 6. Store in an airtight container for up to 1 month.
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.
Make and refrigerate the Citrus-Lime Vinaigrette for lunch on Days 3 and 4.
Don’t Miss: A Week of Healthy Vegan Detox Meals
Day 1
Spaghetti Squash with Tomato Basil Sauce
Breakfast (423 calories)
3Vegan Pancakes1 Tbsp. peanut butter1 cup raspberries
Thin peanut butter with 1 teaspoon warm water and drizzle on pancakes. Serve with raspberries.
A.M. Snack (249 calories)
1 medium apple3 Tbsp. almonds
Lunch (454 calories)
- 2 1/2 cups Roasted Veggie Brown Rice Buddha Bowl
P.M. Snack (167 calories)
1/4 cup plain hummus2 medium celery stalks, cut into sticks2 medium carrots, cut into sticks
Dinner (528 calories)
2 cups Spaghetti Squash with Tomato Basil Sauce
1 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: 1,821 calories, 233 g carbohydrates, 54 g fiber, 71 g protein, 75 g fat, 1,602 mg sodium.
Day 2
Falafel Burgers
Breakfast (381 calories)
1/3 cup Quinoa & Chia Oatmeal, cooked with 1¼ cups unsweetened soymilk
1 cup blueberries
A.M. Snack (245 calories)
1 medium banana1 Tbsp. peanut butter
Lunch (463 calories)
2 cups leftover Spaghetti Squash with Tomato Basil Sauce
3/4 cup no-sodium-added canned white beans, rinsed
P.M. Snack (141 calories)
- 1 1/2 cups steamed edamame in pods, seasoned with coarse salt
Dinner (565 calories)
3 cups mixed greens½ cup chopped cucumber1 small tomato, diced3 Tbsp.Tahini Sauce with Lemon & Garlic2 Tbsp. pumpkin seeds (pepitas)1Fafafel Burger(just the patty)
Toss together greens, cucumber, tomato, sauce and pumpkin seeds. Top with the falafel patty.
Meal-Prep Tip: Refrigerate 1 falafel patty for dinner on Day 4.
Daily Totals: 1,794 calories, 233 g carbohydrates, 53 g fiber, 73 g protein, 70 g fat, 1,588 mg sodium.
Day 3
Vegetarian Black Bean Soup
Breakfast (445 calories)
1 medium apple10 almonds1 servingGreen Smoothie3 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.
Lunch (455 calories)
1 serving Edamame & Veggie Rice Bowl
1 medium orange
1 1/2 cup steamed edamame in pods, seasoned with a pinch of coarse salt
Dinner (595 calories)
2 1/2 cupsVegetarian Black Bean Soup3 cups mixed greens1/2 cup chopped cucumber2 Tbsp.Citrus Vinaigrette1 Tbsp. pumpkin seeds (pepitas)
Toss greens and cucumber with vinaigrette. Top with pumpkin seeds. Serve alongside the soup.
Meal-Prep Tip: Save 2 1/2 cups of the Vegetarian Black Bean Soup to have for lunch on Day 7.
Daily Totals: 1,803 calories, 249 g carbohydrates, 64 g fiber, 77 g protein, 66 g fat, 1,808 mg sodium.
Day 4
delicious looking green salad
Thin peanut butter with 1 teaspoon warm water, then drizzle on pancakes. Serve with raspberries.
A.M. Snack (240 calories)
3 Tbsp. pumpkin seeds (pepitas)1 medium banana
Lunch (452 calories)
- 4 cups Citrus Lime Tofu Salad
P.M. Snack (95 calories)
- 1 medium apple
Daily Totals: 1,775 calories, 209 g carbohydrates, 49 g fiber, 71 g protein, 87 g fat, 1,644 mg sodium.
Day 5
Roasted Veggie Mason Jar Salad
Breakfast (367 calories)
1 serving Peanut Butter & Chia Berry Jam English Muffin
1 medium banana
A.M. Snack (256 calories)
1 medium pear2 Tbsp. almonds
Lunch (432 calories)
4 cups Roasted Veggie Mason Jar Salad
1/2 cup raspberries
1 1/2 cups steamed edamame in pods, seasoned with a pinch of coarse salt
Dinner (603 calories)
1 1/2 cups Vegan Mushroom Stroganoff
1 1/2 cup steamed broccoli, tossed in 2 tsp. each olive oil and fresh lemon juice, and seasoned with salt and pepper.
Meal-Prep Tip: Save 1 1/2 cups of the Vegan Mushroom Stroganoff to have for dinner on Day 7.
Daily Totals: 1,799 calories, 208 g carbohydrates, 52 g fiber, 76 g protein, 87 g fat, 1,327 mg sodium.
Day 6
sugar detox meal
A.M. Snack (167 calories)
Lunch (462 calories)
P.M. Snack (135 calories)
1/2 cup raspberries2 Tbsp. almonds
Dinner (658 calories)
- 1 serving Broiled Mango, to enjoy after dinner
Daily Totals: 1,802 calories, 225 g carbohydrates, 48 g fiber, 84 g protein, 77 g fat, 1,392 mg sodium.
Day 7
Vegan Mushroom Stroganoff
Breakfast (435 calories)
1 cup blueberries10 almonds1 servingGreen Smoothie3 Tbsp. plant-based protein powder (try Bob’s Red Mill pea protein powder)
A.M. Snack (200 calories)
1 medium apple, sliced1 Tbsp. peanut butter
Lunch (446 calories)
- 2 1/2 cups leftover Vegetarian Black Bean Soup
P.M. Snack (94 calories)
- 1 cup steamed edamame in pods, seasoned with a pinch of coarse salt
Daily Totals: 1,777 calories, 263 g carbohydrates, 57 g fiber, 73 g protein, 56 g fat, 1,555 mg sodium.
WATCH: How to Meal-Prep a Week of Vegan Lunches
Healthy Vegan Recipes7-Day Sugar-Detox Meal Plan: 1,200 Calories7-Day Sugar-Detox Meal Plan: 1,500 Calories3-Day Kick-Start Clean-Eating Meal PlanVegan Weight-Loss Meal Plan on a Budget
Spaghetti Squash with Tomato Basil Sauce
Spaghetti Squash with Tomato Basil Sauce
Falafel Burgers
Falafel Burgers
Vegetarian Black Bean Soup
Vegetarian Black Bean Soup
delicious looking green salad
delicious looking green salad
Roasted Veggie Mason Jar Salad
Roasted Veggie Mason Jar Salad
sugar detox meal
sugar detox meal
Vegan Mushroom Stroganoff
Vegan Mushroom Stroganoff
