Are you struggling with energy crashes, stubborn cravings, and a sluggish digestive system? The culprit might be hiding in plain sight: sugar and a lack of fiber. This 7-Day High-Fiber Weight Loss plan is designed to reset your palate, fuel your body with high-quality nutrients, and support your weight loss goals sustainably. By focusing on high-fiber foods and eliminating added sugars, you can promote feelings of fullness, balance your blood sugar levels, improve gut health, and teach your body to burn fat for fuel. Get ready for seven days of delicious, fiber-packed meals that will boost your energy, control cravings, and set you on a path to lasting wellness.

If you’re looking to lose weight and break free from sugar cravings, research suggests that a diet rich in antioxidants can be a powerful strategy. Antioxidants help combat oxidative stress, which is often linked to metabolic health and can support your body’s natural detoxification processes.

By removing added sugars, you allow your body to recalibrate its sense of taste, reduce inflammation, and transition to burning fat for fuel. This approach is designed to curb the cycle of sugar cravings and support sustainable weight management. Let’s begin your detox journey.

This nutrient-dense 7-day meal plan is designed specifically for a sugar detox, strategically incorporating foods high in antioxidants to help manage cravings and promote satiety. You’ll find an abundance of richly pigmented vegetables, low-glycemic fruits, healthy fats, and lean proteins—all while completely eliminating added sugars to reset your palate and stabilize your blood sugar.

7-Day High-Fiber, No-Sugar Plan for Weight Loss

Day 1

Daily Overview: Kickstart your week with a protein and fiber-powered breakfast to set a stable energy tone for the day.

Breakfast

Scrambled Eggs with Spinach & Avocado

2 large eggs, scrambled (US) / ~100g (Metric)
1 cup fresh spinach (US) / ~30g (Metric)
½ avocado, sliced (US) / ~75g (Metric)
Estimated Nutrition: 380 kcal | 18g Protein | 12g Fiber

Snack 1

Apple with Almond Butter

1 medium apple (US) / ~180g (Metric)
1 tbsp almond butter (no sugar added) (US) / ~16g (Metric)
Estimated Nutrition: 190 kcal | 4g Protein | 6g Fiber

Lunch

Large Quinoa & Chickpea Salad

1 cup cooked quinoa (US) / ~185g (Metric)
½ cup chickpeas, rinsed (US) / ~120g (Metric)
Mixed greens, cucumber, bell peppers, with a lemon-tahini dressing (tahini, lemon juice, water, garlic powder)
Estimated Nutrition: 450 kcal | 18g Protein | 15g Fiber

Snack 2

¼ cup Plain Pumpkin Seeds

Estimated Nutrition: 180 kcal | 9g Protein | 5g Fiber

Dinner

Baked Salmon & Roasted Broccoli

5 oz baked salmon fillet (US) / ~140g (Metric)
2 cups roasted broccoli with 1 tbsp olive oil (US) / ~300g (Metric)
Estimated Nutrition: 480 kcal | 35g Protein | 10g Fiber

Daily Totals: ~1,680 kcal | 84g Protein | 48g Fiber

Prep & Batch Notes: Cook a large batch of quinoa to use for lunch tomorrow. Rinse a can of chickpeas for easy use.

Smart Swaps:

Vegan: Replace eggs with a tofu scramble and salmon with a large lentil patty.
Nut-Free: Swap almond butter for sunflower seed butter.

Fullness & Craving Tip: Start your day with a large glass of water with a squeeze of lemon to hydrate and support digestion.

Day 2

Daily Overview: A plant-powered day focusing on legumes and whole grains for a massive fiber boost.

Breakfast

High-Fiber Oatmeal

½ cup dry rolled oats, cooked (US) / 40g (Metric)
1 tbsp chia seeds (US) / ~15g (Metric)
½ cup raspberries (US) / ~60g (Metric)
Estimated Nutrition: 250 kcal | 10g Protein | 15g Fiber

Snack 1

1 medium pear

Estimated Nutrition: 100 kcal | 1g Protein | 6g Fiber

Lunch

Leftover Quinoa & Chickpea Salad

Estimated Nutrition: 450 kcal | 18g Protein | 15g Fiber

Snack 2

Carrot and Bell Pepper Sticks with ¼ cup Hummus

Estimated Nutrition: 150 kcal | 6g Protein | 8g Fiber

Dinner

Spicy Black Bean Soup

1.5 cups black bean soup (made with onions, garlic, cumin, vegetable broth) (US) / ~350ml (Metric)
Topped with ¼ avocado and a dollop of plain Greek yogurt (or coconut yogurt)
Estimated Nutrition: 400 kcal | 20g Protein | 20g Fiber

Daily Totals: ~1,350 kcal | 55g Protein | 64g Fiber

Prep & Batch Notes: If making soup from scratch, prepare a big pot to have leftovers for Days 3 and 4.

Smart Swaps:

Dairy-Free: Use coconut yogurt instead of Greek yogurt.
Lower Carb: Reduce the black beans to 1 cup and add extra non-starchy vegetables like zucchini.

Fullness & Craving Tip: The soluble fiber in oats and beans forms a gel in your stomach, slowing digestion and promoting long-lasting fullness.

Day 3

Daily Overview: Leverage your batch cooking for an easy, effortless day of eating.

Breakfast

Green Power Smoothie

1 scoop plain protein powder (vanilla or unflavored)
1 cup unsweetened almond milk (US) / 240ml (Metric)
1 cup spinach (US) / ~30g (Metric)
½ cup frozen blueberries (US) / ~75g (Metric)
1 tbsp flax seeds (US) / ~10g (Metric)
Estimated Nutrition: 250 kcal | 28g Protein | 10g Fiber

Snack 1

Handful of Almonds

¼ cup raw almonds (US) / ~35g (Metric)
Estimated Nutrition: 205 kcal | 8g Protein | 5g Fiber

Lunch

Leftover Spicy Black Bean Soup

Estimated Nutrition: 400 kcal | 20g Protein | 20g Fiber

Snack 2

Cucumber Slices with Lemon Juice and Sea Salt

Estimated Nutrition: 20 kcal | 0g Protein | 2g Fiber

Dinner

Turkey & Veggie Skillet

5 oz lean ground turkey (93/7) (US) / ~140g (Metric)
Sautéed with 1 cup mushrooms, 1 cup zucchini, ½ cup onions (US) / ~150g, ~180g, ~75g (Metric)
Seasoned with oregano, garlic powder, and a splash of sugar-free marinara sauce.
Estimated Nutrition: 380 kcal | 40g Protein | 8g Fiber

Daily Totals: ~1,255 kcal | 96g Protein | 45g Fiber

Prep & Batch Notes: This is a light day; if you’re hungry, add an extra snack like a hard-boiled egg or more vegetables.

Smart Swaps:

Vegetarian: Use a plant-based ground “meat” crumble or crumbled tempeh.
Vegan: Use lentils instead of turkey.

Fullness & Craving Tip: If you crave something sweet after dinner, try a cup of peppermint or cinnamon tea. The warmth and flavor can be very satisfying.

Day 4

Daily Overview: Mid-week reset with healthy fats and lean protein to keep energy levels high.

Breakfast

2-Egg Veggie Omelet

2 eggs with ¼ cup mushrooms and onions (US) / ~25g, ~30g (Metric)
1 oz feta cheese (optional) (US) / ~28g (Metric)
Side of ½ cup berries (US) / ~75g (Metric)
Estimated Nutrition: 320 kcal | 22g Protein | 5g Fiber

Snack 1

Plain Greek Yogurt Bowl

¾ cup plain Greek yogurt (2% or full-fat) (US) / ~170g (Metric)
2 tbsp hemp hearts (US) / ~30g (Metric)
Estimated Nutrition: 280 kcal | 28g Protein | 3g Fiber

Lunch

Large Salad with Grilled Chicken

4 oz grilled chicken breast (US) / ~115g (Metric)
Massive bed of greens, tomatoes, carrots, and other non-starchy veggies.
Dressing: olive oil and apple cider vinegar.
Estimated Nutrition: 350 kcal | 38g Protein | 8g Fiber

Snack 2

Edamame

1 cup shelled edamame, steamed with sea salt (US) / ~155g (Metric)
Estimated Nutrition: 190 kcal | 18g Protein | 8g Fiber

Dinner

Lentil Bolognese over Zucchini Noodles

1 cup marinara sauce (no added sugar) simmered with 1 cup cooked brown lentils (US) / ~240ml, ~200g (Metric)
Served over 2 cups spiralized zucchini noodles (US) / ~300g (Metric)
Estimated Nutrition: 400 kcal | 25g Protein | 25g Fiber

Daily Totals: ~1,540 kcal | 131g Protein | 49g Fiber

Prep & Batch Notes: Spiralize several zucchinis at once and store them in an airtight container in the fridge for 2-3 days.

Smart Swaps:

Dairy-Free: Omit the feta cheese from the omelet.
Not Vegan: Use whole wheat pasta instead of zucchini noodles for a higher-carb option (adds ~5g fiber).

Fullness & Craving Tip: Hemp hearts are a fantastic source of protein, healthy fats, and fiber. Adding them to yogurt or salads is an easy way to boost satiety.

Day 5

Daily Overview: Focus on incorporating seeds and a variety of vegetables for a micronutrient and fiber boost.

Breakfast

Chia Seed Pudding

3 tbsp chia seeds soaked overnight in 1 cup unsweetened almond milk (US) / ~45g, 240ml (Metric)
Topped with ¼ cup blueberries and 10 raw almonds, chopped (US) / ~40g, ~15g (Metric)
Estimated Nutrition: 320 kcal | 10g Protein | 15g Fiber

Snack 1

Hard-Boiled Egg & 1/4 cup Raspberries

2 hard-boiled eggs
Estimated Nutrition: 155 kcal | 12g Protein | 2g Fiber

Lunch

Leftover Lentil Bolognese

Estimated Nutrition: 400 kcal | 25g Protein | 25g Fiber

Snack 2

Bell Pepper “Boats”

1 medium bell pepper, sliced, topped with 2 tbsp guacamole (US) / ~30g (Metric)
Estimated Nutrition: 100 kcal | 2g Protein | 6g Fiber

Dinner

Sheet Pan Lemon Herb Chicken & Vegetables

5 oz chicken breast (US) / ~140g (Metric)
2 cups mix of broccoli florets, Brussels sprouts, and carrots (US) / ~300g (Metric)
Tossed in 1 tbsp olive oil, lemon juice, rosemary, and garlic.
Estimated Nutrition: 450 kcal | 40g Protein | 12g Fiber

Daily Totals: ~1,425 kcal | 89g Protein | 60g Fiber

Prep & Batch Notes: Make extra chia pudding for a quick breakfast on Day 6.

Smart Swaps:

Vegan: Use firm tofu cubes instead of chicken on the sheet pan.
Nut-Free: Top chia pudding with sunflower seeds instead of almonds.

Fullness & Craving Tip: Chew your food thoroughly. This simple act of mindful eating aids digestion and allows your body more time to register feelings of fullness.

Day 6

Daily Overview: A lighter, refreshing day with smoothies and salads, perfect for a weekend.

Breakfast

Leftover Chia Seed Pudding

Estimated Nutrition: 320 kcal | 10g Protein | 15g Fiber

Snack 1

Celery Sticks with 2 tbsp Natural Peanut Butter

Estimated Nutrition: 200 kcal | 8g Protein | 4g Fiber

Lunch

“Kitchen Sink” Salad with Sardines

1 can sardines in olive oil (drained) (US) / ~90g (Metric)
Large salad with any leftover veggies from the week, ½ an avocado, and a lemon vinaigrette.
Estimated Nutrition: 450 kcal | 25g Protein | 12g Fiber

Snack 2

Small handful of walnuts (~1/4 cup)

Estimated Nutrition: 200 kcal | 5g Protein | 2g Fiber

Dinner

Shrimp Stir-Fry

5 oz shrimp (US) / ~140g (Metric)
Stir-fried with 2 cups of mixed vegetables (snap peas, cabbage, bell peppers, onions) in 1 tbsp coconut aminos and ginger.
Served with ½ cup cooked brown rice (US) / ~100g (Metric)
Estimated Nutrition: 380 kcal | 35g Protein | 8g Fiber

Daily Totals: ~1,550 kcal | 83g Protein | 41g Fiber

Prep & Batch Notes: Cook extra brown rice to have on hand for Day 7. Use any remaining veggies in your fridge for the stir-fry to minimize waste.

Smart Swaps:

Pescatarian: This day is already pescatarian-friendly.
Shellfish Allergy: Use chicken breast or firm tofu instead of shrimp.

Fullness & Craving Tip: Healthy fats from avocado, nuts, and sardines are incredibly satiating and help absorb fat-soluble vitamins from your fibrous vegetables.

Day 7

Daily Overview: Wrap up the week by celebrating your success with hearty, satisfying meals.

Breakfast

Tofu Scramble

½ block firm tofu, crumbled and sautéed with turmeric, black salt (for eggy flavor), nutritional yeast, and veggies (US) / ~200g (Metric)
Side of ½ cup blackberries (US) / ~70g (Metric)
Estimated Nutrition: 300 kcal | 25g Protein | 10g Fiber

Snack 1

String Cheese and a Mandarin Orange

1 light string cheese
1 medium mandarin orange
Estimated Nutrition: 110 kcal | 7g Protein | 2g Fiber

Lunch

Leftover Shrimp Stir-Fry

Estimated Nutrition: 380 kcal | 35g Protein | 8g Fiber

Snack 2

½ cup Cottage Cheese (Full-Fat) with Pepper

Estimated Nutrition: 120 kcal | 14g Protein | 0g Fiber

Dinner

Hearty Turkey Chili

1.5 cups turkey chili (made with lean ground turkey, kidney beans, black beans, tomatoes, peppers, onions, chili spices) (US) / ~350ml (Metric)
Topped with a dollop of plain Greek yogurt and sliced green onions.
Estimated Nutrition: 450 kcal | 40g Protein | 18g Fiber

Daily Totals: ~1,360 kcal | 121g Protein | 38g Fiber

Prep & Batch Notes: Make a huge pot of turkey chili. Freeze individual portions for healthy, ready-to-go meals in the future.

Smart Swaps:

Vegan: Use a plant-based ground meat and replace Greek yogurt with a cashew “sour cream.”
Dairy-Free: Omit the cheese and Greek yogurt toppings.

Fullness & Craving Tip: Reflect on the week. How do you feel compared to Day 1? More energy? Fewer cravings? Use this positive reinforcement to carry your healthy habits forward.

FAQs

1. What foods are naturally high in fiber?
Think plants! Legumes (lentils, chickpeas, black beans), vegetables (especially artichokes, broccoli, Brussels sprouts), fruits (berries, pears, avocados), whole grains (oats, quinoa, brown rice), and seeds (chia, flax, pumpkin) are all excellent sources.

2. Can I eat fruit on this plan?
Absolutely! Whole fruits are encouraged. They contain natural sugars packaged with fiber, water, and vitamins, which slows sugar absorption. The plan focuses on lower-glycemic fruits like berries, apples, and pears.

3. What counts as added sugar?
Added sugars are any sugars or caloric sweeteners that are added to foods during processing or preparation. This includes cane sugar, high-fructose corn syrup, maple syrup, honey, agave, and coconut sugar. We avoid them all on this plan.

4. How do I adjust for 1,500 vs. 2,000 kcal?
This plan averages around 1,500 kcal. To increase it, simply add portion sizes:

Add an extra ½ cup of complex carbs (like quinoa or sweet potato) to meals.
Increase healthy fat portions (add 1/4 avocado, 1 tbsp olive oil, or a handful of nuts).
Add an extra protein serving (another egg, a scoop of protein powder, or 2 oz of chicken).

5. What if I feel bloated from too much fiber?
This is common if you increase fiber too quickly. Solution: Ensure you’re drinking a minimum of 2-3 liters of water per day, as water helps fiber move through your digestive system. You can also slightly reduce portions of the highest-fiber foods (like beans) for a day or two and then gradually increase them as your body adjusts.

6. How to make this plan vegetarian or vegan?
It’s very easy! Swap animal proteins for plant-based alternatives:

Instead of eggs: Tofu scramble.
Instead of chicken/turkey: Lentils, chickpeas, tempeh, or plant-based ground “meat.”
Instead of fish: Large white beans or store-bought vegan fish alternatives (check for sugar).
Instead of dairy: Unsweetened plant milks, coconut yogurt, and nutritional yeast.

7. Can I follow this plan long-term?
The principles of this plan—eating whole foods, prioritizing fiber and protein, and avoiding added sugars—are absolutely sustainable long-term for weight maintenance and overall health. Feel free to repeat the 7-day structure or use it as a template to build your own meals.

8. What about eating out while following a no-sugar plan?
Choose simple dishes: grilled proteins (chicken, fish, steak) with double vegetables or a side salad. Ask for dressings and sauces on the side, as they are common sources of hidden sugar. Avoid anything described as “glazed,” “crispy,” or “sweet.”

Other Tips

Hydrate, Hydrate, Hydrate: Drink 2-3 liters of water daily. Fiber needs water to do its job properly; without it, you risk constipation.
Build Your Plate Wisely: Mentally structure your plate: ½ non-starchy vegetables, ¼ lean protein, ¼ high-fiber complex carbs, and a thumb-sized portion of healthy fats.
Flavor Without Sugar: Get creative with spices (cumin, paprika, cinnamon), herbs (basil, cilantro, rosemary), citrus juices (lemon, lime), vinegar, garlic, onion, and ginger.
Pair Carbs with Protein: Never eat carbohydrates alone. Pairing an apple with almond butter or brown rice with chicken prevents blood sugar spikes and subsequent crashes that trigger cravings.
Start Slow: If your current diet is low in fiber, don’t jump to 50g on Day 1. You can slightly reduce the portions of beans and cruciferous veggies for the first few days and work your way up.