Tired of the 3 PM energy crash? It might be your sugar intake. This 7-Day No-Sugar Meal Plan for Energy is designed to stabilize your blood sugar, crush cravings, and provide steady, all-day energy from whole foods. We’ve focused on simple recipes, balanced macronutrients, and delicious meals that will help you build healthy, sustainable habits without feeling deprived.

At Sugar Detox Lab, we firmly believe that all foods can be part of a healthy lifestyle, and that includes enjoying added sugars in moderation.

However, moderation is the keyword many of us miss. The reality is that the average adult in the United States consumes a staggering 17 teaspoons (68 grams) of added sugar daily—far exceeding the recommended maximum of 6 teaspoons for women and 9 for men.

While often linked to weight gain and type 2 diabetes, emerging research shows that consistently high intake of added sugars is also strongly associated with an increased risk of high blood pressure and heart disease.

This is why we’ve created this specialized meal plan. We’ve temporarily removed added sugars to help you reset and become more aware of your intake. Our focus is on nourishing your body with nutrients that support wellness, including:

Fiber & Potassium: To promote heart health and steady energy.
Lower Sodium Recipes: To help maintain healthy blood pressure levels.

Think of this not as a restrictive diet, but as a empowering reset to help you find your true balance and discover how good you can feel.

Day 1

Daily Overview: We’re starting strong with a high-fiber and high-protein focus to keep you full and energized from the very first day.

Breakfast: Berry & Spinach Power Smoothie

1 cup unsweetened almond milk (240ml)
1 scoop vanilla or unflavored protein powder (≈30g)
1 cup fresh spinach (30g)
½ cup frozen blueberries (74g)
1 tbsp chia seeds (15g)
~345 kcal | 27g Protein | 12g Fiber

Snack 1: Hard-Boiled Eggs

2 hard-boiled eggs
Pinch of black pepper and paprika
~140 kcal | 12g Protein | 0g Fiber

Lunch: Large Quinoa Salad with Grilled Chicken

4 oz grilled chicken breast, sliced (113g)
1 cup cooked quinoa (185g)
2 cups mixed greens (60g)
½ cucumber, diced (≈100g)
¼ avocado, sliced (50g)
Dressing: Lemon juice, olive oil, herbs
~550 kcal | 40g Protein | 12g Fiber

Snack 2: Apple Slices with Almond Butter

1 medium apple, sliced
1 tbsp natural almond butter (no sugar added)
~190 kcal | 4g Protein | 6g Fiber

Dinner: Baked Salmon & Roasted Asparagus

5 oz baked salmon fillet (142g)
1 cup roasted asparagus (135g) with 1 tsp olive oil
½ cup cooked brown rice (≈100g)
~485 kcal | 33g Protein | 6g Fiber

Daily Totals: ~1,710 kcal | 116g Protein | 36g Fiber

Prep & Batch Notes: Cook extra quinoa and brown rice for tomorrow’s lunch. Hard-boil 3-4 eggs to have on hand for snacks.

Smart Swaps:

Vegan: Replace chicken with 1 cup of chickpeas in the salad and use a plant-based protein powder.
Dairy-Free: This day is already dairy-free.

Craving Rescue Tip: Craving something sweet? Sip on a cup of peppermint or cinnamon tea. The warmth and natural flavor can satisfy a sweet tooth.

Day 2

Daily Overview: Today’s meals are rich in healthy fats from avocado, nuts, and salmon to support brain health and sustained energy release.

Breakfast: Scrambled Eggs with Avocado

2 large eggs, scrambled
½ avocado, sliced (50g)
1 slice whole-wheat toast (no added sugar)
~425 kcal | 18g Protein | 10g Fiber

Snack 1: Greek Yogurt & Berries

¾ cup plain full-fat Greek yogurt (170g)
½ cup raspberries (62g)
~185 kcal | 18g Protein | 5g Fiber

Lunch: Leftover Salmon Quinoa Bowl

Leftover baked salmon (from Day 1 dinner), flaked
Leftover quinoa and brown rice mix (≈1 cup)
Handful of baby spinach
Drizzle of tahini-lemon dressing
~500 kcal | 30g Protein | 7g Fiber

Snack 2: Handful of Walnuts & Carrot Sticks

¼ cup walnuts (30g)
1 cup carrot sticks (≈120g)
~250 kcal | 6g Protein | 6g Fiber

Dinner: Turkey & Black Bean Lettuce Wraps

4 oz lean ground turkey, cooked with spices (113g)
½ cup black beans, rinsed (85g)
3-4 large romaine or butter lettuce leaves
Toppings: salsa (no added sugar), diced bell pepper
~400 kcal | 35g Protein | 12g Fiber

Daily Totals: ~1,760 kcal | 107g Protein | 40g Fiber

Prep & Batch Notes: Use the leftover ground turkey and black bean mix for a quick lunch tomorrow.

Smart Swaps:

Vegetarian: Use a can of lentils instead of ground turkey.
Nut-Free: Replace walnuts with pumpkin seeds.

Craving Rescue Tip: Feeling snacky after dinner? Brush your teeth early. The minty freshness can signal that eating time is over.

Day 3

Daily Overview: Complex carbs from sweet potatoes and oats are the star today, providing long-lasting fuel for your body and brain.

Breakfast: Overnight Oats

½ cup rolled oats (40g) soaked overnight in ½ cup unsweetened almond milk (120ml)
1 tbsp hemp hearts (15g)
¼ cup blueberries (37g)
Dash of cinnamon
~300 kcal | 14g Protein | 8g Fiber

Snack 1: Cottage Cheese & Peach

½ cup cottage cheese (4% fat) (113g)
½ fresh peach, sliced (≈65g)
~160 kcal | 18g Protein | 2g Fiber

Lunch: Leftover Turkey & Bean Lettuce Wraps

Leftover turkey and black bean mixture from Day 2 dinner.
~400 kcal | 35g Protein | 12g Fiber

Snack 2: Bell Pepper “Chips” & Guacamole

1 medium bell pepper, sliced
¼ cup guacamole (made from avocado, lime, onion)
~150 kcal | 3g Protein | 8g Fiber

Dinner: Chicken & Roasted Sweet Potato

5 oz baked chicken breast (142g)
1 medium roasted sweet potato (≈130g)
1 cup steamed broccoli (90g)
~475 kcal | 40g Protein | 11g Fiber

Daily Totals: ~1,485 kcal | 110g Protein | 41g Fiber

Prep & Batch Notes: Make a double portion of overnight oats for a ready-to-go breakfast tomorrow.

Smart Swaps:

Vegan: Use dairy-free yogurt instead of cottage cheese and tofu instead of chicken.
Dairy-Free: Skip the cottage cheese snack and have a handful of almonds and an apple instead.

Craving Rescue Tip: If you’re craving soda, try sparkling water with a squeeze of fresh lime and a few muddled raspberries.

Day 4

Daily Overview: A mostly plant-powered day to load up on phytonutrients and fiber, which support gut health and stable energy.

Breakfast: Leftover Overnight Oats

~300 kcal | 14g Protein | 8g Fiber

Snack 1: Edamame

½ cup shelled edamame, steamed with sea salt (75g)
~100 kcal | 9g Protein | 4g Fiber

Lunch: Massive “Everything But The Kitchen Sink” Salad

3 cups mixed greens (90g)
4 oz canned tuna (in water), flaked (113g)
½ cup chickpeas (85g)
Assorted raw veggies (cucumber, bell pepper, tomato)
Dressing: Apple cider vinegar + 1 tsp olive oil
~425 kcal | 40g Protein | 14g Fiber

Snack 2: Pear & String Cheese

1 medium pear
1 light string cheese
~165 kcal | 9g Protein | 5g Fiber

Dinner: Lentil Soup

1.5 cups hearty lentil soup (homemade or check label for no added sugar) (360ml)
Side salad with lemon vinaigrette
~400 kcal | 20g Protein | 18g Fiber

Daily Totals: ~1,390 kcal | 92g Protein | 49g Fiber

Prep & Batch Notes: Make a big pot of lentil soup to have leftovers for Days 5 and 6.

Smart Swaps:

Vegan: Omit tuna and add ½ cup of sunflower seeds to the salad. Use a vegan “cheese” alternative or just have the pear with a handful of nuts.
Pescatarian: This day is already pescatarian-friendly.

Craving Rescue Tip: Curb a craving with a physical activity: do 10 jumping jacks, take a 5-minute walk, or chug a large glass of water.

Day 5

Daily Overview: Keeping it simple and satisfying with leftovers and easy-to-assemble meals to make sticking to the plan effortless.

Breakfast: Veggie Omelet

2-egg omelet with spinach, mushrooms, and onion
Side of ¼ avocado
~320 kcal | 16g Protein | 7g Fiber

Snack 1: Handful of Almonds

¼ cup raw almonds (35g)
~205 kcal | 7g Protein | 5g Fiber

Lunch: Leftover Lentil Soup

1.5 cups lentil soup (360ml)
~400 kcal | 20g Protein | 18g Fiber

Snack 2: Plain Greek Yogurt with Cinnamon

¾ cup plain Greek yogurt (170g)
Dash of cinnamon
~150 kcal | 18g Protein | 1g Fiber

Dinner: “Burger” Bowl

4 oz lean ground beef (93/7) or bison (113g)
Large bed of romaine lettuce
Toppings: tomato, onion, pickles, mustard, ¼ avocado
~450 kcal | 35g Protein | 9g Fiber

Daily Totals: ~1,525 kcal | 96g Protein | 40g Fiber

Prep & Batch Notes: The soup makes this day easy. If you didn’t make soup, a can of no-sugar-added tuna or salmon over greens is a great quick lunch.

Smart Swaps:

Vegetarian: Use a plant-based burger patty or a large portobello mushroom cap.
Dairy-Free: Swap yogurt for a sliced hard-boiled egg.

Craving Rescue Tip: Are you actually hungry, or just bored? Rate your hunger on a scale of 1-10. If it’s below a 7, distract yourself for 15 minutes before reassessing.

Day 6

Daily Overview: Weekend flavors! We’re using spices and herbs to create delicious, restaurant-quality meals that are still 100% on plan.

Breakfast: “No-Oat” Meal (Chia Pudding)

3 tbsp chia seeds (45g) soaked in 1 cup unsweetened coconut milk (240ml) overnight
Topped with ¼ cup sliced strawberries (40g) and unsweetened coconut flakes
~345 kcal | 8g Protein | 16g Fiber

Snack 1: Turkey Roll-Ups

3 slices of nitrate-free turkey breast
Spread with mustard, rolled up with a lettuce leaf
~90 kcal | 15g Protein | 1g Fiber

Lunch: Leftover Burger Bowl

Leftover “Burger” Bowl from Day 5 dinner.
~450 kcal | 35g Protein | 9g Fiber

Snack 2: Celery with Nut Butter

3 large celery stalks
1.5 tbsp natural peanut butter (no sugar added)
~195 kcal | 8g Protein | 5g Fiber

Dinner: Sheet Pan Lemon Herb Chicken & Veggies

5 oz chicken breast (142g)
1 cup chopped broccoli (90g)
1 cup chopped bell peppers (150g)
½ cup cherry tomatoes (75g)
Tossed with olive oil, lemon juice, rosemary, and garlic
~450 kcal | 38g Protein | 9g Fiber

Daily Totals: ~1,530 kcal | 104g Protein | 40g Fiber

Prep & Batch Notes: The sheet pan dinner is easy cleanup. Make extra chicken to use in tomorrow’s lunch.

Smart Swaps:

Vegan: Use tempeh or extra-firm tofu instead of chicken on the sheet pan.
Nut-Free: Use sunflower seed butter instead of peanut butter.

Craving Rescue Tip: If you’re craving dessert, blend a frozen banana until it reaches a soft-serve consistency. It’s naturally sweet and creamy.

Day 7

Daily Overview: Prep day! Today’s meals are designed to use up leftovers and set you up for success in the week ahead.

Breakfast: Green Smoothie

1 cup unsweetened coconut milk (240ml)
1 handful of kale
½ green apple
1 scoop protein powder
1 tbsp flax seed
~335 kcal | 26g Protein | 10g Fiber

Snack 1: Cottage Cheese & Cucumber

½ cup cottage cheese (113g)
½ cucumber, sliced
~120 kcal | 16g Protein | 1g Fiber

Lunch: Leftover Sheet Pan Chicken & Veggies

~450 kcal | 38g Protein | 9g Fiber

Snack 2: Roasted Chickpeas

½ cup roasted chickpeas (no sugar coating) (85g)
~120 kcal | 6g Protein | 5g Fiber

Dinner: Zucchini Noodles with Turkey Meatballs

2 zucchini, spiralized (≈400g)
3-4 turkey meatballs (4 oz total) in a no-sugar-added marinara sauce
~425 kcal | 32g Protein | 8g Fiber

Daily Totals: ~1,450 kcal | 118g Protein | 33g Fiber

Prep & Batch Notes: Spiralize 2-3 extra zucchinis and store them in an airtight container for a quick lunch tomorrow. Make a big batch of turkey meatballs and freeze half for future use.

Smart Swaps:

Gluten-Free: This day is already gluten-free (check marinara sauce labels).
Lower Carb: The zucchini noodles are already low-carb. You’re all set!

Craving Rescue Tip: Reflect on your week. How do you feel? More energy? Fewer crashes? Focusing on the positive outcomes reinforces your new habits.

FAQs

Q: Can I eat fruit on a no-sugar diet?
A: Absolutely! This plan includes fruit. The key is eliminating added sugars, not the natural sugars found in whole fruits, which come packaged with fiber, vitamins, and antioxidants.

Q: How do I know if a food has added sugar?
A: Read nutrition labels. Look for words like sucrose, high-fructose corn syrup, barley malt, dextrose, rice syrup, and anything ending in “-ose.” Also, check the “Includes Added Sugars” line on the Nutrition Facts panel.

Q: What drinks are allowed?
A: Water (still or sparkling), unsweetened coffee and tea, and unsweetened plant-based milks (almond, coconut, etc.). Herbal teas are a great option.

Q: How can I adjust portion sizes for my calorie needs?
A: To increase calories toward 2,000, add healthy fats (extra 1/4 avocado, more nuts/seeds, another tbsp of olive oil) or slightly larger protein portions. To lower calories toward 1,500, slightly reduce portions of fats and carbs (e.g., 1/2 sweet potato instead of a whole one).

Q: What about natural sweeteners like stevia or monk fruit?
A: This plan avoids them to help you reset your palate and break the dependence on sweet tastes. After the 7 days, they can be a better option than sugar if needed.

Q: Can I eat out at a restaurant on this plan?
A: Yes! Opt for grilled proteins (chicken, fish, steak), steamed or roasted vegetables, and salads with oil and vinegar on the side. Ask about hidden sugars in sauces and marinades.

Q: Is this plan suitable for vegetarians or vegans?
A: Yes. Each day includes “Smart Swaps” to easily modify meals using plant-based proteins like tofu, tempeh, lentils, chickpeas, and plenty of nuts and seeds.

Q: I’m experiencing headaches. Is this normal?
A: In the first few days, as your body withdraws from sugar, you might experience headaches, fatigue, or irritability. This is often called the “sugar flu.” Stay very hydrated, ensure you’re eating enough salt and electrolytes, and it should pass quickly.

Other Tips

Hydrate, Hydrate, Hydrate: Drink water throughout the day. Often, thirst is mistaken for hunger or sugar cravings.
Spice is Nice: Use cinnamon, nutmeg, vanilla extract, cayenne, and herbs liberally to add flavor without sugar.
Don’t Fear Fat & Protein: These are your allies for satiety and stable energy. Include them at every meal.
Prep Once, Eat All Week: Dedicate 1-2 hours on the weekend to wash/chop veggies, cook grains, and grill proteins.
Read Every Label: Added sugar is hidden in everything from broth and bacon to salad dressing and tomato sauce.
Be Socially Smart: If you’re going to a friend’s house, offer to bring a dish you know you can eat. Focus on the company, not just the food.