7-Day Low-Sugar Menu 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.

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 Low-Sugar Menu Plan (with grams of sugar per serving)

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 Low-Sugar Menu 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 Low-Sugar Menu Plan

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 Low-Sugar Menu 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 Low-Sugar Menu Plan

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 Low-Sugar Menu 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 Menu Plan

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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[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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