7-Day Sugar Detox Meal Plan To Lose Weight Fast And Safe

In this healthy sugar-detox meal plan, we cut out all forms of added sugar (think granulated sugar, honey, maple syrup and all of these other names for sugar you may see in packaged foods) and load up on delicious whole foods for a week of satisfying sugar-free meals and snacks.

How to Meal-Prep Your Week of Meals:

Read the Meal-Prep Tips throughout the meal plan for information on how you can prep-ahead and use leftovers during the week. And don’t miss the Clean-Eating Shopping Tips for pointers on how to find the “cleanest” sugar-free versions of packaged foods.

1-Bake the Muffin-Tin Quiches with Smoked Cheddar & Potato in the morning on Day 1. Individually wrap the remaining quiches in plastic and refrigerate for up to 3 days or freeze for up to 1 month. You’ll be having this again for breakfast on Days 3 and 6. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

2-Start the Slow-Cooker Vegetable Soup in the morning on Day 1 so it’s ready in time for lunch. Refrigerate 2 servings to have for lunch on Day 2 and dinner on Day 6. Any leftover soup can be frozen for up to 6 months.

3-Make the Peanut Butter-Oat Energy Balls to have for snacks on Days 2, 3 & 5. Refrigerate for up to 1 week.

Here’s the full sugar detox meal plan:

DAY 1

Breakfast (299 calories)

  • 2 Muffin-Tin Quiches with Smoked Cheddar & Potato
  • 1 medium orange
  • 1 cup herbal tea

Lunch (343 calories)

  • 1 1/2 cups Slow-Cooker Vegetable Soup
  • 2 cups mixed greens dressed with 2 Tbsp. Citrus-Lime Vinaigrette and topped with 2 Tbsp. pumpkin seeds (pepitas)

Meal-Prep Tip: Save leftover Citrus-Lime Vinaigrette for lunch on Day 4 and dinner on Day 6.

P.M. Snack (108 calories)

  • 1/2 cup frozen raspberries
  • 1/4 cup whole-milk plain yogurt
  • 2 tsp. chia seeds

Blend raspberries together with yogurt and chia seeds to create a quick smoothie.

Dinner (447 calories)

  • 1 serving Roasted Salmon with Smoky Chickpeas & Greens

DAY 2

Breakfast (287 calories)

  • 1 1/3 cups Muesli with Raspberries
  • 1 cup herbal tea

Clean-Eating Shopping Tip: When buying muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this whole-grain breakfast.

A.M. Snack (78 calories)

1 hard-boiled egg seasoned with a pinch each of salt & pepper

Lunch (346 calories)

  • 1 1/2 cups Slow-Cooker Vegetable Soup
  • 1 slice Everything Bagel Avocado Toast

Clean-Eating Shopping Tip: Use sprouted-grain bread during your sugar detox; it’s made without added sugars, unlike many store-bought breads.

P.M. Snack (73 calories)

  • 1 serving Peanut Butter-Oat Energy Balls

Dinner (434 calories)

  • 2 cups No-Cook Black Bean Salad
  • 1/4 cup hummus
  • 1/2 cup cucumber slices for dipping into hummus

Meal-Prep Tip: Refrigerate 1 serving of the No-Cook Black Bean Salad for lunch on Day 3.

DAY 3

Breakfast (299 calories)

  • 2 Muffin-Tin Quiches with Smoked Cheddar & Potato
  • 1 medium orange
  • 1 cup herbal tea

A.M. Snack (64 calories)

  • 1 cup raspberries
  • Lunch (322 calories)
  • 2 cups No-Cook Black Bean Salad

P.M. Snack (73 calories)

  • 1 serving Peanut Butter-Oat Energy Balls

Dinner (454 calories)

  • 2 1/2 cups Roasted Veggie Brown Rice Buddha Bowl

Meal-Prep Tip: When making the Roasted Veggie Brown Rice Buddha Bowl for dinner, prepare the associated recipes linked to on the recipe page (Easy Brown Rice, Colorful Roasted Sheet-Pan Veggies, Soy-Lime Roasted Tofu and Creamy Vegan Cashew Sauce).

This way, you’ll have leftovers for lunch later in the week—you’ll use these same ingredients in the Edamame & Veggie Rice Bowl on Day 4 and the Roasted Veggie Mason Jar Salad on Day 6.

DAY 4

Breakfast (250 calories)

  • 1 slice Everything Bagel Avocado Toast
  • 1 hard-boiled egg seasoned with a pinch each salt & pepper
  • 1 cup herbal tea

Lunch (394 calories)

  • 2 cups Edamame & Veggie Rice Bowl

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (497 calories)

  • 1 serving Spaghetti Squash & Chicken with Avocado Pesto

Meal-Prep Tip: Cook an extra 3 oz. of chicken to use in the lunch recipe on Day 5.

DAY 5

Breakfast (287 calories)

  • 1 1/3 cups Muesli with Raspberries
  • 1 cup herbal tea

A.M. Snack (287 calories)

  • 2 Tbsp. hummus
  • 1/3 cup cucumber slices

Lunch (370 calories)

  • 1 serving Chicken & Apple Kale Wraps
  • M. Snack (73 calories)
  • 1 serving Peanut Butter-Oat Energy Balls

Dinner (423 calories)

  • 1 serving Roasted Vegan Cauliflower Soup with Parsley-Chive Swirl
  • 2 cups mixed greens dressed with 2 Tbsp. Creamy Vegan Cashew Sauce

Meal-Prep Tip: Save a serving of the Roasted Vegan Cauliflower Soup with Parsley-Chive Swirl to have for lunch on Day 7.

Refrigerate any leftovers for up to 3 days or freeze for up to 3 months for an easy ready-made lunch or dinner down the road.

DAY 6

Breakfast (299 calories)

  • 2 Muffin-Tin Quiches with Smoked Cheddar & Potato
  • 1 cup herbal tea
  • 1 medium orange

Lunch (400 calories)

  • 4 cups Roasted Veggie Mason Jar Salad

P.M. Snack (162 calories)

  • 1/2 cup frozen raspberries
  • 1/2 cup whole-milk plain yogurt
  • 1 Tbsp. chia seeds

Blend raspberries together with yogurt and chia seeds to create a quick smoothie.

Dinner (343 calories)

  • 1 1/2 cups Slow-Cooker Vegetable Soup
  • 2 cups mixed greens dressed with 2 Tbsp. Citrus-Lime Vinaigrette and topped with 2 Tbsp. pumpkin seeds (pepitas)

DAY 7

Breakfast (352 calories)

  • 2 cups Raspberry-Peach-Mango Smoothie Bowl
  • 1 cup herbal tea

A.M. Snack (78 calories)

  • 1 hard-boiled egg seasoned with a pinch each salt & pepper

Lunch (329 calories)

  • 1 serving Roasted Vegan Cauliflower Soup with Parsley-Chive Swirl

P.M. Snack (46 calories)

  • 1 Tbsp. Creamy Vegan Cashew Sauce
  • 1/2 cup cucumber slices for dipping

Dinner (406 calories)

  • 1 serving Baked Fish Tacos with Avocado
  • 1 cup Spicy Cabbage Slaw

Source: www.eatingwell.com

Sugar detox meal plan to lose weight fast

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