No-Sugar Diet Plan, Created by a Dietitian

Sugar can be delicious and there are times when the cravings may feel overwhelming. We've been there! So we made this 7-day no-sugar diet plan to help you feel satisfied and get back on track with healthy habits.

In this weeklong 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. This means your energy levels will stay nice and stable all day long.

What to Eat on a No-Sugar Diet

Instead of processed and packaged foods and snacks that can be high in added sugars, this no-sugar diet plan includes foods that have naturally occurring sugars that satisfy your sweet tooth. Peanut Butter-Date Energy Balls are sweetened with fiber-rich dates instead of sugar, 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-Date Energy Balls to have for snacks throughout the week. Store in the fridge for 1 week or freeze for up to 3 months.
3. Prepare the Spinach & Feta Turkey Meatballs with Herbed Quinoa 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 (75 calories)

• 1 serving Peanut Butter-Date 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: 1,227 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 & Berries Toast

Lunch (392 calories)

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

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 & 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 (150 calories)

• 2 servings Peanut Butter-Date Energy Balls

Lunch (392 calories)

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

Dinner (454 calories)

• 1 serving Spinach Ravioli with Artichokes and Olives

Daily Totals: 1,232 calories, 67 g protein, 118 g carbs, 23 g fiber, 58 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 Spinach & Feta Turkey Meatballs with Herbed Quinoa

P.M. Snack (150 calories)

• 2 servings Peanut Butter-Date Energy Balls

Dinner (427 calories)

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

Daily Totals: 1,205 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 1/4 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 & Berries Toast

A.M. Snack (52 calories)

• 4 walnut halves

Lunch (392 calories)

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

Dinner (429 calories)

• 1 serving Charred Shrimp, Pesto and Quinoa Bowls

Daily Totals: 1,199 calories, 72 g protein, 75 g carbs, 17 g fiber, 71 g fat, 1,244 mg sodium

Make it a 1,500 Calorie Day: Add 1/4 cup hummus and 1 cup sliced cucumber to lunch, and add 2 servings Peanut Butter-Date Energy Balls and 1 clementine as a P.M. snack.

Make it a 2,000 Calorie Day: Increase breakfast to 2 servings Mascarpone & Berries Toast, add 1/4 cup hummus and 1 cup sliced cucumber to lunch, add 2 servings Peanut Butter-Date Energy Balls as a P.M. snack, and add 1 cup raspberries, 1/2 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 & White Bean Wrap

P.M. Snack (150calories)

• 2 servings Peanut Butter-Date Energy Balls

Dinner (487 calories)

• 1 serving Cauliflower Chicken Nachos

Daily Totals: 1,219 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

Breakfast (326 calories)

• 1 serving Mascarpone & Berries Toast

A.M. Snack (150 calories)

• 2 servings Peanut Butter-Date Energy Balls

Lunch (346 calories)

• 1 serving Creamy Avocado & White Bean Wrap

P.M. Snack (70 calories)

• 2 clementines

Dinner (315 calories)

• 1 serving Zucchini Lasagna Rolls with Smoked Mozzarella

Daily Totals: 1,207 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 1/4 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 & Berries Toast, Add 1 medium apple to A.M. snack, add 1/4 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.