Although desserts and sugar-sweetened drinks can be a part of a healthy diet, it’s easy to eat too much added sugar. Over time, this can increase your risk of chronic diseases like diabetes, heart disease and more. Luckily, a balanced eating pattern that’s mindful of added sugar intake can help lower your risk of chronic disease and help give your body the nutrients it needs to thrive. An important part of this is including enough protein, as it can help you feel more satisfied and make it easier to honor your body’s hunger and fullness cues. This seven-day high-protein, no-sugar meal plan is perfect for those that are wanting to minimize their added sugar intake while increasing protein in their diet.
Why This Meal Plan Is Great for You
In this high-protein meal plan, each day has at least 80 grams of protein and 30 grams of fiber to help keep you feeling satisfied and energized while avoiding that afternoon crash. This plan focuses on nutrient-rich foods like fruits, whole grains, vegetables, legumes, meat, fish and unsweetened dairy. We also avoided any recipes or ingredients that include added sugar. Added sugars are any sweeteners that are added to foods, such as but not limited to high-fructose corn syrup, white sugar, honey, maple syrup or agave. Be sure to check the label of the products you buy for this plan (like bread, pasta and kimchi) to confirm the product you choose has no added sugar.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Day 1
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless
Breakfast (489 calories)
A.M. Snack (286 calories)
- 1 medium apple
- 2 tablespoons smooth natural peanut butter
Lunch (456 calories)
P.M. Snack (120 calories)
Dinner (407 calories)
Daily Totals: 1,759 calories, 93g fat, 26g saturated fat, 89g protein, 187g carbohydrate, 39g fiber, 1,901 mg sodium
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add Cottage Cheese Snack Jar with Fruit for an evening snack.
Day 2
Breakfast (428 calories)
A.M. Snack (248 calories)
Lunch (575 calories)
P.M. Snack (270 calories)
Dinner (329 calories)
Daily Totals: 1,835 calories, 94g fat, 25g saturated fat, 81g protein, 141g carbohydrate, 37g fiber, 1,901 mg sodium
Make it 1,500 calories: Omit the apple at lunch and omit P.M. snack.
Make it 2,000 calories: Add ½ cup low-fat cottage cheese to breakfast and have 1 medium banana for an evening snack.
Day 3
Breakfast (388 calories)
A.M. Snack (301 calories)
Lunch (413 calories)
P.M. Snack (222 calories)
Dinner (472 calories)
Daily Totals: 1,795 calories, 97g fat, 22g saturated fat, 98g protein, 189g carbohydrate, 32g fiber, 2,296 mg sodium
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add another ¼ avocado to lunch and add ½ cup cooked brown rice to dinner.
Day 4
Breakfast (432 calories)
A.M Snack (247 calories)
Lunch (413 calories)
P.M. Snack (286 calories)
- 1 medium apple
- 2 tablespoons smooth natural peanut butter
Dinner (463 calories)
Daily Totals: 1,840 calories, 82g fat, 25g saturated fat, 97g protein, 189g carbohydrate, 35g fiber, 1,897 mg sodium
Make it 1,500 calories: Omit P.M snack.
Make it 2,000 calories: Add 2 tablespoons unsalted whole almonds to A.M. snack and add another ¼ avocado to lunch.
Day 5
Breakfast (424 calories)
A.M. Snack (301 calories)
Lunch (413 calories)
P.M. Snack (225 calories)
Dinner (402 calories)
Daily Totals: 1,765 calories, 76g fat, 17g saturated fat, 96g protein, 195g carbohydrate, 39g fiber, 1,379 mg sodium
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 2 hard-boiled eggs to breakfast and add another ¼ avocado to lunch.
Day 6
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
Breakfast (439 calories)
A.M. Snack (184 calories)
- ½ cup low-fat plain Greek yogurt
- 1 medium pear
Lunch (413 calories)
P.M. Snack (286 calories)
- 1 medium apple
- 2 tablespoons smooth natural peanut butter
Dinner (468 calories)
Daily Totals: 1,790 calories, 77g fat, 21g saturated fat, 88g protein, 204g carbohydrate, 44g fiber, 2,052 mg sodium
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 2 eggs to breakfast.
Day 7
Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire Spollen
Breakfast (387 calories)
A.M. Snack (410 calories)
Lunch (401 calories)
P.M. Snack (167 calories)
Dinner (436 calories)
Daily Totals: 1,801 calories, 93g fat, 28g saturated fat, 102g protein, 150g carbohydrate, 38g fiber, 2,142 mg sodium
Make it 1,500 calories: Omit the scrambled eggs at breakfast and omit P.M snack.
Make it 2,000 calories: Add 2 pieces whole-wheat bread to lunch and add 1 medium orange to dinner.
How to Meal-Prep Your Week of Meals:
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?Yes! This meal plan is meant to serve as a framework for a high-protein, no-added-sugar diet. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, protein and sodium levels. For more inspiration, check out these delicious high-protein recipes.
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Can I eat the same breakfast or lunch every day?Definitely, it’s fine to eat the same breakfast or lunch every day. These breakfasts range from 387 to 489 calories, while the lunches span 401 to 575 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
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Why is there not a modification for 1,200 calories?We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
