7-Day No-Sugar, High-Fiber, Anti-Inflammatory Meal Plan for Metabolic Syndrome, Created by a Dietitian

Metabolic syndrome is defined as having three or more of the following conditions: a larger waistline, high blood pressure, elevated blood sugar levels, high blood triglycerides and low HDL cholesterol, which is often referred to as healthy or good cholesterol. While metabolic syndrome is fairly common, impacting about 33% of adults in the United States, it can bring some serious health issues, such as an increased risk of heart disease, stroke and type 2 diabetes. In this seven-day meal plan, we combine nutrition forces to improve the conditions that make up metabolic syndrome. We focus on anti-inflammatory ingredients, skip added sugars and pump up fiber—an important nutrient for heart health and blood sugars. Whether you currently have metabolic syndrome or are looking to reduce your risk, this meal plan may help you.

Why This Meal Plan Is Great for You

This meal plan is nutrient-rich and super filling. Each day provides an average of 38 grams of fiber and 82 grams of protein. Fiber is a type of indigestible carbohydrate that has tons of health benefits, and yet most of us aren’t getting enough of this superstar nutrient. Just 7% of adults in the United States meet their fiber goals. Voted our No. 1 nutrient to lower cholesterol and improve blood sugar levels, fiber is a logical nutrient to focus on if you’re trying to improve metabolic syndrome or reduce your risk. Fiber is found in whole grains, fruits and vegetables, nuts, seeds and legumes, such as beans and lentils. It’s digested slowly, which prevents blood sugar spikes, and forms a gel-like substance in the gastrointestinal tract, which absorbs cholesterol to reduce your levels. Fiber, like protein, has staying power, which improves satiety and helps you feel satisfied and energized throughout the day. 

Because weight loss is a recommended treatment for metabolic syndrome, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss. This meal plan is meant to serve as a sample high-fiber routine that can help with metabolic syndrome, though it doesn’t need to be followed exactly to reap the health benefits. Make adjustments as needed to fit your taste preferences and routine.

This 1,500-calorie meal plan has modifications for 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.

Fiber and Metabolic Syndrome

Since fiber plays a pivotal role in heart health and improved blood sugar levels, it’s unsurprising that it also plays a crucial role in reducing metabolic syndrome. A meta-analysis reviewing 11 research studies found that dietary fiber intake is linked to a lower risk of developing metabolic syndrome. Incorporating more high-fiber foods into your routine can be a beneficial step to improve the conditions that make up metabolic syndrome. And if you’re worried about the sugar in fruit, don’t fret. In this meal plan, we opted to skip added sugars but included plenty of fruits and vegetables, which contain natural sugars. Why? Because unlike added sugars, which have little, if any, nutritional value, fruits and vegetables contain vitamins, minerals and fiber. Fruits provide so much more nutrition than just natural sugars and are a great addition to a nutrient-rich diet. 

High-Fiber Foods to Focus On

• Fruit
• Vegetables
• Beans
• Lentils
• Whole Grains
• Avocado
• Nuts
• Seeds
• Soybeans (edamame)

How to Meal-Prep Your Week of Meals:

1. Make Chicken & Kale Soup to have for lunch on Days 2 through 5.
2. Prepare Fruit Energy Balls to have as a snack throughout the week.

Day 1

Breakfast (409 calories)

• 1 serving Avocado Toast with Jammy Eggs

A.M. Snack (139 calories)

• 2 servings Fruit Energy Balls

Lunch (309 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• 1 cup sliced strawberries

P.M. Snack (131 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup blueberries

Dinner (535 calories)

• 1 serving Chicken Fajita Salad

Daily Totals: 1,523 calories, 85g fat, 78g protein, 121g carbohydrate, 34g fiber, 1,621mg sodium

Make it 2,000 calories: Increase to 4 servings Fruit Energy Balls at A.M. snack, add ¼ cup chopped walnuts to P.M. snack and add 1 large pear as an evening snack.

Day 2

Breakfast (409 calories)

• 1 serving Avocado Toast with Jammy Eggs

A.M. Snack (139 calories)

• 2 servings Fruit Energy Balls

Lunch (361 calories)

• 1 serving Chicken & Kale Soup 
• 1 medium apple

P.M. Snack (131 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup blueberries

Dinner (447 calories)

• 1 serving Roasted Salmon with Smoky Chickpeas & Greens

Daily Totals: 1,487 calories, 65g fat, 94g protein, 138g carbohydrate, 33g fiber, 1,671mg sodium

Make it 2,000 calories: Increase to 4 servings Fruit Energy Balls at A.M. snack, add 1/4 cup chopped walnuts to P.M. snack and add 1 small banana with 1 Tbsp. natural peanut butter as an evening snack.

Day 3

Breakfast (266 calories)

• 1 serving Anti-Inflammatory Strawberry–Passion Fruit Green Smoothie

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (361 calories)

• 1 serving Chicken & Kale Soup 
• 1 medium apple

P.M. Snack (274 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup blueberries
• 3 Tbsp. chopped walnuts

Dinner (403 calories)

• 1 serving One-Pot Lentils & Rice with Spinach

Daily Totals: 1,519 calories, 59g fat, 85g protein, 178g carbohydrate, 44g fiber, 1,352mg sodium

Make it 2,000 calories: Increase to ½ cup blueberries and 4 Tbsp. chopped walnuts at P.M. snack, add 1 serving Traditional Greek Salad to dinner and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 4

Breakfast (266 calories)

• 1 serving Anti-Inflammatory Strawberry–Passion Fruit Green Smoothie

A.M. Snack (209 calories)

• 3 servings Fruit Energy Balls

Lunch (361 calories)

• 1 serving Chicken & Kale Soup 
• 1 medium apple

P.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Dinner (463 calories)

• 1 serving California Turkey Burgers & Baked Sweet Potato Fries

Daily Totals: 1,514 calories, 62g fat, 90g protein, 169g carbohydrate, 42g fiber, 1,349mg sodium

Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner, and add ¼ cup unsalted dry-roasted almonds with 1 clementine as an evening snack. 

Day 5

Breakfast (409 calories)

• 1 serving Avocado Toast with Jammy Eggs

A.M. Snack (139 calories)

• 2 servings Fruit Energy Balls

Lunch (361 calories)

• 1 serving Chicken & Kale Soup 
• 1 medium apple

P.M. Snack (131 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup blueberries

Dinner (475 calories)

• 1 serving Tofu Tacos
• 1 serving Cabbage Slaw

Daily Totals: 1,516 calories, 68g fat, 76g protein, 160g carbohydrate, 38g fiber, 1,656mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack, and add 1 small banana with 2 Tbsp. natural peanut butter as an evening snack.

Day 6

Breakfast (266 calories)

• 1 serving Anti-Inflammatory Strawberry–Passion Fruit Green Smoothie

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (309 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• 1 cup sliced strawberries

P.M. Snack (274 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup blueberries
• 3 Tbsp. chopped walnuts

Dinner (460 calories)

• 1 serving Brown Rice Shrimp Bowl with Tomatoes & Avocado

Daily Totals: 1,525 calories, 77g fat, 83g protein, 140g carbohydrate, 38g fiber, 1,534mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch, and add 4 servings Fruit Energy Balls as an evening snack.

Day 7

Breakfast (409 calories)

• 1 serving Avocado Toast with Jammy Eggs

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (309 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• 1 cup sliced strawberries

P.M. Snack (131 calories)

• 1 large pear

Dinner (416 calories)

• 1 serving High-Protein Grilled Chicken Salad

Daily Totals: 1,480 calories, 81g fat, 71g protein, 128g carbohydrate, 36g fiber, 1,765mg sodium

Make it 2,000 calories: Add 1 clementine to breakfast, ¼ cup unsalted dry-roasted almonds to lunch and add 4 servings Fruit Energy Balls as an evening snack.