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No Sugar Diet Plan


This no-sugar-added meal plan can help you fight cravings with wholesome, whole foods and get back to a healthy routine.


Sugar is certainly delicious, but sometimes the cravings can be too much. We've been there, and we know how hard it is to resist sugar cravings. That's why we've developed this 7-day sugar-free diet plan to help you overcome cravings and get back to healthy habits. In this week-long meal plan, you'll find delicious recipes and snacks with no added sugars that will fill you up and give you energy without causing blood sugar spikes and crashes. Translation: your energy level will remain stable all day long.


Sugar is delicious, but sometimes sugar cravings can be overwhelming. We've been there and we know how hard it is to resist sugar cravings. So we've developed this 7-day sugar-free diet plan to help you overcome those cravings and get back to healthy habits. In this week-long meal plan, you'll find delicious no-sugar-added recipes and snacks that will keep you full and energized without causing blood sugar spikes and crashes. Translation: your energy level will remain stable all day long.


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)

  • 1 serving Muffin-Tin Spinach and Mushroom Mini Quiches

A.M. Snack (73 calories)

  • 1 serving Peanut Butter Oat Energy Balls

Lunch (322 calories)

  • 1 serving Caprese Avocado Toast

P.M. Snack (147 calories)


  • 8 walnut halves

  • ½ cup blueberries

Dinner (447 calories)

  • 1 serving Zucchini Noodles with Avocado Pesto and Shrimp


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)

  • 1 serving Mascarpone and Berries Toast

Lunch (392 calories)

  • 1 serving Greek Meatball Mezze Bowls

P.M. Snack (70 calories)

  • 2 clementines

Dinner (424 calories)

  • 1 serving Roasted Pistachio Crusted Salmon with Broccoli

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)


  • 1 serving Muffin-Tin Spinach and Mushroom Mini Quiches

A.M. Snack (146 calories)

  • 2 servings Peanut Butter Oat Energy Balls

Lunch (392 calories)


  • 1 serving Greek Meatball Mezze Bowls

Dinner (454 calories)

  • 1 serving Mediterranean Ravioli with Artichokes and Olives

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)

  • 1 serving Muffin-Tin Spinach and Mushroom Mini Quiches

Lunch (392 calories)

  • 1 serving Greek Meatball Mezze Bowls

P.M. Snack (146 calories)

  • 2 servings Peanut Butter Oat Energy Balls

Dinner (427 calories)

  • 1 serving Grilled Cauliflower Steaks with Almond Pesto and Butter Beans

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)

  • 1 serving Mascarpone and Berries Toast

A.M. Snack (52 calories)

  • 4 walnut halves

Lunch (392 calories)

  • 1 serving Greek Meatball Mezze Bowls


Dinner (429 calories)


  • 1 serving Charred Shrimp and Pesto Buddha Bowls

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)

  • 1 serving Muffin-Tin Spinach and Mushroom Mini Quiches

Lunch (346 calories)

  • 1 serving Creamy Avocado and White Bean Wrap

P.M. Snack (146 calories)

  • 2 servings Peanut Butter Oat Energy Balls

Dinner (487 calories)

  • 1 serving Cauliflower Chicken Nachos

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