7-Day No-Sugar Meal Plan to Have More Energy

Although sugar delivers a quick boost of energy, it can later lead to the dreaded blood sugar crash, leaving you feeling even more exhausted than when you started. And the reality is that most people eat way more added sugars than they realize. The average American adult consumes 17 teaspoons (68 grams) of added sugar every day, per the Centers for Disease Control and Prevention. That's far more than the American Heart Association's recommended max of 6 teaspoons for females and 9 for males. Though added sugars certainly don't need to be avoided altogether, focusing on consistent meals and snacks with complex carbohydrates balanced with protein and healthy fats will keep you energized all day.

Why This Meal Plan Is Great for You

In this plan, we map out a week of delicious recipes to help give you a little more pep in your step by focusing on foods that deliver energizing nutrients without giving you blood sugar spikes. We set this plan at 1,500 calories per day, a level where most people will lose weight.

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.

Added vs. Natural Sugars—What's the Difference?

While sugar is present in a lot of foods, it's important to differentiate between natural and added sugar. Natural sugar is present in foods such as fruit, starchy vegetables, carbohydrates and unsweetened dairy. Added sugar is not naturally occurring and is added to foods to increase sweetness. Added sugar can be listed as high-fructose corn syrup, honey, maple syrup, coconut sugar, simply sugar or more (there are 65 different names for sugar); however, these are all considered added sugar despite the fact that honey and maple syrup are naturally produced sugar.

Commonly consumed foods with added sugar are sugar-sweetened beverages—such as soda—and sauces, including ketchup and BBQ sauce. Since 2018, per the FDA's new guidelines, the nutrition label breaks out added sugar from natural sugar so you can see how much is in the food per serving.

What Are Complex Carbohydrates?

Unlike sugar, carbohydrates are not distinguished into simple and complex on nutrition labels, even though they act differently in your body. Simple carbohydrates, such as honey, sugar and milk, are composed of just one or two sugar molecules, so they break down quickly when digested. Complex carbohydrates are composed of multiple nutrients and, therefore, take longer for your body to digest. Examples of complex carbs are grains, beans, fruits and vegetables. Because complex carbs contain additional nutrients, such as fiber, it's best to choose these over simple carbs when possible.

Best Foods to Boost Your Energy

Prioritize nutrient-rich foods that are high in complex carbohydrates, fiber and protein to help your blood sugar stay even throughout the day:

• Complex carbohydrates
  • Whole grains (oatmeal, quinoa, bulgur, barley, brown rice, oats, whole-wheat bread, pasta and couscous)
  • Legumes (beans, lentils)
  • Starchy vegetables high in fiber (sweet potato, potato, winter squash)
• Protein
  • Meat
  • Poultry
  • Fish, especially those high in omega-3 fatty acids such as sardines, salmon, tuna and mackerel
  • Nuts and seeds
  • Nut butters (check the nutrition label and choose those without added sugars)
  • Eggs
• Vegetables, especially leafy greens and cruciferous veggies like broccoli, cauliflower and kale
• Whole fruit
• Unsweetened dairy
  • Milk
  • Kefir
  • Plain yogurt
  • Cheese
• Foods with naturally occurring caffeine
  • Coffee
  • Green tea
  • Yerba mate
  • Cacao

How to Meal-Prep Your Week of Meals:

1. Make Quinoa & Chia Oatmeal Mix to have for breakfast on Days 2 through 5.
2. Make Chicken & White Bean Soup to have for lunch on Days 2 through 4.
3. Make Sweet Potato & Black Bean Chili to have for dinner on Days 3 and 4, and lunch on Day 5.

Day 1

Breakfast (395 calories)

• 1 serving Avocado & Kale Omelet
• 1 clementine
• 1 cup coffee with 1 Tbsp. half-and-half

A.M. Snack (121 calories)

• 3/4 cup nonfat plain Greek yogurt
• 1/4 cup fresh blueberries

Lunch (359 calories)

• 1 serving Chickpea Tuna Salad
• 1 cup green tea

P.M. Snack (181 calories)

• 8 pecan halves
• 1 dried apricot
• 1/2 oz. cacao nibs

Dinner (452 calories)

• 1 serving Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

Daily Totals: 1,508 calories, 83 g fat, 93 g protein, 102 g carbohydrates, 22 g fiber, 1,440 mg sodium

To make it 2,000 calories: Increase the blueberries and yogurt to 1 cup at morning snack, increase the cacao nibs to 1 oz., the pecans to 16 and the apricots to 14 at afternoon snack, and add 1 serving whole-wheat baguette at lunch.

Day 2

Breakfast (310 calories)

• 1 serving Quinoa & Chia Oatmeal Mix
• 1/2 cup low-fat plain Greek yogurt
• 1/2 cup sliced strawberries
• 1 cup coffee with 1 Tbsp. half-and-half

A.M. Snack (192 calories)

• 1 medium pear
• 1/2 oz. cacao nibs

Lunch (368 calories)

• 1 serving Chicken & White Bean Soup
• 1 slice whole-wheat baguette

P.M. Snack (214 calories)

• 1/4 cup walnut halves
• 1 string mozzarella stick

Dinner (414 calories)

• 1 serving BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous

Daily Totals: 1,497 calories, 55 g fat, 104 g protein, 159 g carbohydrates, 28 g fiber, 1,546 mg sodium

To make it 2,000 calories: Increase the yogurt and strawberries at breakfast to 1 1/4 cups, increase the cacao nibs to 1 oz. at morning snack, increase the walnuts to 1/2 cup at afternoon snack, and add 1 serving Basic Green Salad with Vinaigrette to dinner.

Day 3

Breakfast (310 calories)

• 1 serving Quinoa & Chia Oatmeal Mix
• 1/2 cup low-fat plain Greek yogurt
• 1/2 cup sliced strawberries
• 1 cup coffee with 1 Tbsp. half-and-half

A.M. Snack (233 calories)

• 1/2 cup hummus
• 1/2 cup baby carrots

Lunch (368 calories)

• 1 serving Chicken & White Bean Soup
• 1 slice whole-wheat baguette

P.M. Snack (271 calories)

• 1 cup blackberries
• 1/2 cup unsalted roasted almonds
• 1 cup green tea

Dinner (323 calories)

• 1 serving Sweet Potato & Black Bean Chili

Daily Totals: 1,504 calories, 51 g fat, 91 g protein, 187 g carbohydrates, 49 g fiber, 1,812 mg sodium

To make it 2,000 calories: Increase the yogurt to 1 cup at breakfast, increase the hummus and carrots to 1 cup at morning snack, and increase the almonds to 1/2 cup at afternoon snack.

Day 4

Breakfast (310 calories)

• 1 serving Quinoa & Chia Oatmeal Mix
• 1/2 cup low-fat plain Greek yogurt
• 1/2 cup sliced strawberries
• 1 cup coffee with 1 Tbsp. half-and-half

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (368 calories)

• 1 serving Chicken & White Bean Soup
• 1 slice whole-wheat baguette

P.M. Snack (195 calories)

• 3 cups air-popped popcorn
• 1 Tbsp. melted unsalted butter
• Pinch of salt

Dinner (323 calories)

• 1 serving Sweet Potato & Black Bean Chili

Daily Totals: 1,499 calories, 49 g fat, 81 g protein, 192 g carbohydrates, 38 g fiber, 1,547 mg sodium

To make it 2,000 calories: Increase the strawberries to 1 cup at breakfast, increase the peanut butter to 1/4 cup at morning snack, double the serving of the Chicken & White Bean Soup at lunch, and increase the popcorn to 3 1/2 cups at afternoon snack.

Day 5

Breakfast (310 calories)

• 1 serving Quinoa & Chia Oatmeal Mix
• 1/2 cup low-fat plain Greek yogurt
• 1/2 cup sliced strawberries
• 1 cup coffee with 1 Tbsp. half-and-half

A.M. Snack (265 calories)

• 1 cup blueberries
• 1 oz. cacao nibs

Lunch (323 calories)

• 1 serving Sweet Potato & Black Bean Chili

P.M. Snack (271 calories)

• 1 cup blackberries
• 1/2 cup unsalted roasted almonds
• 1 cup green tea

Dinner (334 calories)

• 1 serving Chicken & Spinach Skillet Pasta with Lemon & Parmesan

Daily Totals: 1,503 calories, 61 g fat, 74 g protein, 177 g carbohydrates, 46 g fiber, 1,283 mg sodium

To make it 2,000 calories: Increase the yogurt to 1 cup and the strawberries to 1 1/4 cups at breakfast, double the chili serving at lunch, and double the blackberries at afternoon snack.

Day 6

Breakfast (350 calories)

• 1 whole-wheat English muffin
• 1 Tbsp. natural peanut butter
• 1 small banana
• 1 cup coffee with 1 Tbsp. half-and-half

A.M. Snack (206 calories)

• 1/4 cup unsalted roasted almonds

Lunch (345 calories)

• 1 serving Whole-Wheat Veggie Wrap

P.M. Snack (171 calories)

• 1/2 cup nonfat Greek yogurt
• 1/3 cup dried apricots, chopped

Dinner (446 calories)

• 1 serving Pesto Salmon

Daily Totals: 1,518 calories, 77 g fat, 77 g protein, 141 g carbohydrates, 26 g fiber, 1,322 mg sodium

To make it 2,000 calories: Increase the almonds to 1/2 cup at morning snack, add 2 clementines to lunch, and increase the apricots to 1 cup at afternoon snack.

Day 7

Breakfast (293 calories)

• 1 serving Smoked Salmon Scrambled Eggs
• 1/2 whole-wheat English muffin
• 1 cup coffee with 1 Tbsp. half-and-half

A.M. Snack (233 calories)

• 1/2 cup hummus
• 1/2 cup baby carrots

Lunch (269 calories)

• 1 serving Delicata Squash Soup
• 1 small apple

P.M. Snack (271 calories)

• 1 cup blackberries
• 1/2 cup unsalted roasted almonds
• 1 cup green tea

Dinner (445 calories)

• 1 serving Air-Fryer Spinach & Feta Turkey Burgers

Daily Totals: 1,510 calories, 79 g fat, 76 g protein, 131 g carbohydrates, 35 g fiber, 2,157 mg sodium

To make it 2,000 calories: Add a small banana and eat the whole English muffin at breakfast, increase the hummus and carrots to 1 cup at morning snack, swap the small apple for a large apple at lunch, and increase the almonds to 1/3 cup at afternoon snack.