7-Day Low-Sugar Diet Plan

Tasty low-sugar recipes so you don't feel deprived.

tuna stuffed avocado full of nutrients

If you’re ready to make a big-time impact on your health with low sugar recipes, we’ve got tasty ideas for you—and they won’t make you feel deprived of flavor one bit. Dig into this 7-day low-sugar menu plan.

The average American woman eats around 230 calories from sugar each day—more than double the American Heart Association’s recommendations for daily consumption [1]. Eating so much sugar can have a significant impact on your health and well-being. From high blood pressure to heart attack to Alzheimer’s disease, sugar has been implicated in many conditions that can destroy your quality of life.

Although sugar provides an immediate energy boost, it can also cause the dreaded blood sugar drop, leaving you feeling even more weary than when you started. And, in reality, most people consume far more added sugars than they think. While sugar is found in many foods, it is vital to distinguish between natural and added sugar. Fruit, starchy vegetables, carbs, and unsweetened dairy all contain natural sugar. Added sugar does not occur naturally and is added to meals to increase sweetness. 

Though added sugars should not be avoided entirely, concentrating on frequent meals and snacks with complex carbs balanced with protein and healthy fats will keep you fueled throughout the day. Our 7-day low-sugar diet plan focuses on keeping your sugar low and ensuring that you look as good as you feel.

We’ve included low-sugar breakfast, lunch, and dinner recipes for each day of this meal plan, but feel free to substitute some of these recipes by taking advantage of leftovers. Leftovers are a smart way to save yourself time in the kitchen and lower your grocery bills.

Day One of the 7-Day Low-Sugar Diet Plan (with grams of sugar per serving)

Berry Overnight Oats

Breakfast: Berry Overnight Oats | 4 grams per serving
Lunch: Tuna Salad-Stuffed Avocado | 2 grams per serving
Dinner: Slow Cooker Broccoli Cheddar Soup | 2 grams per serving

Day Two of the 7-Day Low-Sugar Diet Plan

7-day low-sugar diet plan

Breakfast: Egg and Tomato Feta Toast | 3 grams per serving
Lunch: Supermodel Superfood Salad | 8 grams per serving
Dinner: Slow Cooker White Cheddar Mac & Cheese | 7 grams per serving (serve with a side of fresh vegetables or a green salad)

Day Three of the 7-Day Low-Sugar Diet Plan

 Crockpot Low-Fat Beef Stew

Breakfast: Skinny Breakfast Popovers | 4 grams per serving
Lunch: Crockpot Low-Fat Beef Stew | 4 grams per serving
Dinner: Veggie Lasagna Rolls | 8 grams per serving

Day Four of the 7-Day Low-Sugar Diet Plan

7-day low-sugar diet plan

Breakfast: Zucchini and Egg Breakfast Burrito | 3 grams per serving
Lunch: Slow Cooker Philly Cheesesteaks | 4 grams per serving
Dinner: Whole Wheat Pita Pizza | 1 gram per serving

Day Five of the 7-Day Low-Sugar Diet Plan

Salmon Quinoa Cakes

Breakfast: 5-Ingredient Breakfast Sweet Potatoes | 5 grams per serving
Lunch: No-Mayo Chicken Salad | 1 gram per serving
Dinner: Salmon Quinoa Cakes | 1 gram per serving and Caprese Stuffed Portobello Mushrooms | 4 grams per serving

Day Six of the 7-Day Low-Sugar Diet Plan

7-day low-sugar diet plan

Breakfast: Mediterranean Egg White Frittata | 3 grams per serving
Lunch: Italian Garbanzo Bean Salad | 6 grams per serving
Dinner: Stir Fry Sesame Chicken | 9 grams per serving

Day Seven Low-Sugar Diet Plan

Slow Cooker Lemon & Potato Chicken

Breakfast: Egg & Turkey-Stuffed Baked Tomato | 6 grams per serving
Lunch: Strawberry and Spinach Salad | 6 grams per serving
Dinner: Slow Cooker Lemon & Potato Chicken | 1 gram per serving

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Resource

[1] CDC

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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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