7-Day No-Sugar, High-Fiber & High-Protein Meal Plan, Created by a Dietitian

 

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Conquer Cravings: A 7-Day No-Sugar, High-Fiber & High-Protein Meal Plan

This dietitian-crafted meal plan offers a week's worth of delicious, satisfying meals that ditch added sugar while keeping you energized with ample protein and fiber.

Why This Plan Rocks

Curbing sugar can be tough, but this plan provides a balanced approach. Here's what makes it great:

• Sustained Energy: Protein slows digestion, keeping you feeling fuller for longer and avoiding energy crashes.
• Fiber Powerhouse: Fiber promotes gut health, keeps you regular, and aids in feeling satisfied.
• No Sugar Spikes: By avoiding added sugar, you'll regulate blood sugar levels and curb cravings.

Focus Foods

• Protein Power: Beans, lentils, lean meats, poultry, fish, eggs, dairy (Greek yogurt, cottage cheese).
• Fiber Fantastic: Whole grains (oats, quinoa, brown rice), fruits, vegetables, nuts, and seeds.

Sample Meal Plan

Day 1

• Breakfast: Scrambled eggs with spinach and whole-wheat toast with avocado.
• Lunch: Tuna salad with chopped celery and apple on a whole-wheat wrap with side salad.
• Dinner: Baked salmon with roasted Brussels sprouts and quinoa.
• Snack: Greek yogurt with berries and a sprinkle of chia seeds.
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2

• Breakfast: Overnight oats with chia seeds, almond milk, and a sprinkle of cinnamon.
• Lunch: Lentil soup with a whole-wheat roll and side salad.
• Dinner: Chicken stir-fry with brown rice, colorful vegetables, and a low-sodium soy sauce dressing.
• Snack: Handful of almonds and a pear.

Day 3

• Breakfast: Cottage cheese with sliced peaches and a drizzle of honey.
• Lunch: Black bean burgers on whole-wheat buns with a side of sweet potato fries.
• Dinner: Turkey chili with whole-wheat cornbread.
• Snack: Edamame with a sprinkle of sea salt.

Day 4

• Breakfast: Greek yogurt with chopped nuts and a drizzle of sugar-free syrup.
• Lunch: Chicken Caesar salad with whole-wheat croutons and a light vinaigrette dressing.
• Dinner: Shrimp scampi with whole-wheat pasta and steamed broccoli.
• Snack: Sliced bell pepper with hummus
• Day 5
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• Breakfast: Smoothie made with Greek yogurt, unsweetened almond milk, spinach, and banana.
• Lunch: Leftover turkey chili with a side salad.
• Dinner: Flank steak with roasted vegetables and quinoa.
• Snack: Apple slices with almond butter.

Day 6

• Breakfast: Whole-wheat pancakes with ricotta cheese and berries.
• Lunch: Lentil salad with chopped vegetables and a lemon vinaigrette dressing.
• Dinner: Baked cod with roasted asparagus and brown rice.
• Snack: Cottage cheese with chopped cucumber and a sprinkle of dill.

Day 7

• Breakfast: Chia pudding with almond milk, berries, and a sprinkle of chopped nuts.
• Lunch: Leftover chicken stir-fry with brown rice.
• Dinner: Salmon with roasted sweet potato and mixed greens.
• Snack: Handful of mixed nuts and dried cranberries.