Courtesy : Eating Well 

7-Day No-Sugar, High-Protein Meal Plan for Beginners, Created by a Dietitian

Hit your protein intake goals while avoiding added sugar with this beginner-friendly meal plan.

By 

Devineé Lingo, M.S., RDN

Devineé Lingo, M.S., RDN

Devineé Lingo is a registered dietitian nutritionist who is on a mission to cultivate health and wholeness in people seeking restoration and renewal. Her nutrition philosophy is to dig deeper and identify the root causes of people's health concerns using a holistic, integrative and functional approach.

EATINGWELL'S EDITORIAL GUIDELINES

 

 

Updated on December 4, 2025

 Reviewed by Dietitian 

Sarah Pflugradt, Ph.D., RDN, CSC

• This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
• Each day provides at least 95 grams of protein and 30 grams of fiber to promote satiety.
• This plan prioritizes lean proteins, healthy fats and complex carbs with no added sugars.

If you’re looking for a practical way to increase your protein intake and cut out added sugars, this seven-day meal plan is a great place to start. Designed with beginners in mind, it features high-protein, no-added-sugar meals and snacks that are not only easy to prepare but also bursting with flavor.

By focusing on protein-rich meals and snacks, this plan can help keep you full and satisfied throughout the day, while providing your body with the building blocks it needs to function at its best. By cutting out added sugars, this plan helps to promote stable blood sugar levels and support overall health. With straightforward ingredients lists, sheet-pan meals and plenty of make-ahead meal-prep tips, you’ll have everything you need to stay on track.

DAYS	1	2	3	4	5	6	7
MEALS	Breakfast: No-Added-Sugar Cherry Crumble & Greek-style Yogurt -------- Lunch: Chicken Salad Tostadas with Avocado -------- Dinner: Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans	Breakfast: Parmesan-Veggie Muffin-Tin Omelets with Almonds & Raspberries -------- Lunch: Chicken Salad Tostadas with Avocado -------- Dinner: Sheet-Pan Steak & Potatoes	Breakfast: Parmesan-Veggie Muffin-Tin Omelets with Almonds & Raspberries -------- Lunch: Spinach & Feta Turkey Meatballs with Herbed Quinoa -------- Dinner: Green Goddess Grain Bowl	Breakfast: Parmesan-Veggie Muffin-Tin Omelets with Almonds & Raspberries -------- Lunch: Spinach & Feta Turkey Meatballs with Herbed Quinoa -------- Dinner: Charred Shrimp, Pesto & Quinoa Bowl	Breakfast: No-Added-Sugar Cherry Crumble & Greek-style Yogurt -------- Lunch: Spinach & Feta Turkey Meatballs with Herbed Quinoa & Blueberries -------- Dinner: Creamy Garlic Skillet Chicken with Spinach & Quinoa	Breakfast: Raspberry-Peach-Mango Smoothie Bowl -------- Lunch: Arugula & Cucumber Salad with Tuna & Avocado -------- Dinner: Skillet Pork Chops with Peas, Carrots & Brown Rice	Breakfast: Savory Herbed Oatmeal with Tomato & Sausage -------- Lunch: Arugula & Cucumber Salad with Tuna & Avocado -------- Dinner: Sheet-Pan Balsamic-Parmesan Chicken & Vegetables with Quinoa
DAILY TOTALS	Calories: 1,785 Fat: 72g Protein: 119g Carbs: 175g Fiber: 36g Sodium: 1,908mg	Calories: 1,842 Fat: 106g Protein: 98g Carbs: 137g Fiber: 32g Sodium: 1,977mg	Calories: 1,820 Fat: 98g Protein: 95g Carbs: 156g Fiber: 32g Sodium: 1,384mg	Calories: 1,777 Fat: 81g Protein: 130g Carbs: 145g Fiber: 36g Sodium: 1,871mg	Calories: 1,848 Fat: 83g Protein: 111g Carbs: 171g Fiber: 30g Sodium: 1,151mg	Calories: 1,793 Fat: 81g Protein: 112g Carbs: 162g Fiber: 31g Sodium: 1,365mg	Calories: 1,779 Fat: 87g Protein: 126g Carbs: 131g Fiber: 31g Sodium: 2,204mg

Day 1

Daily totals: 1,785 calories, 72 g fat, 119 g protein, 175 g carbohydrates, 36 g fiber, 1,908 mg sodium

Breakfast (434 calories)

No-Added-Sugar Cherry Crumble

4.7

• Serve with 1 cup low-fat plain Greek-style yogurt

Lunch (495 calories)

3-Ingredient Chicken Salad Tostadas

5.0

• Serve with ¼ cup avocado

Dinner (427 calories)

Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans

4.8

Snacks

Cottage Cheese Snack Jar

4.3

• 1 large hard-boiled egg and ½ cup raspberries (109 calories)
• 1 pear (101 calories)

To make it 1,500 calories: Omit avocado from lunch and omit afternoon snack.

To make it 2,000 calories: Add 1 ounce of walnuts to evening snack.

Meal-Prep Tips

• Prepare Cottage Cheese Snack Jar to have as a snack on Days 1 and 4.

Day 2

Daily totals: 1,842 calories, 106 g fat, 98 g protein, 137 g carbohydrates, 32 g fiber, 1,977 mg sodium

Breakfast (416 calories)

Parmesan & Vegetable Muffin-Tin Omelets

4.6

• Serve with 1 ounce unsalted dry-roasted almonds and ½ cup raspberries

Lunch (495 calories)

• 1 serving 3-Ingredient Chicken Salad Tostadas
• ¼ cup avocado

Dinner (415 calories)

Sheet-Pan Steak & Potatoes

3.5

Snacks

Peanut Butter & Hemp Banana

• 1 pear and 2 tablespoons walnuts (287 calories)

To make it 1,500 calories: Omit avocado from lunch and omit afternoon snack.

To make it 2,000 calories: Add 1 serving Yogurt with Blueberries as an evening snack.

Meal-Prep Tips

• Prepare Parmesan & Vegetable Muffin-Tin Omelets to have for breakfast on Days 2 through 4.

Day 3

Daily totals: 1,820 calories, 98 g fat, 95 g protein, 156 g carbohydrates, 32 g fiber, 1,384 mg sodium

Breakfast (416 calories)

• 1 serving Parmesan & Vegetable Muffin-Tin Omelets
• 1 ounce unsalted dry-roasted almonds
• ½ cup raspberries

Lunch (400 calories)

Spinach & Feta Turkey Meatballs with Herbed Quinoa

4.8

Dinner (553 calories)

Green Goddess Grain Bowl

5.0

Snacks

• 1 peach and 2 tablespoons pistachios (221 calories)
• 1 serving Peanut Butter & Hemp Banana (230 calories)

To make it 1,500 calories: Omit peach from morning snack and omit afternoon snack.

To make it 2,000 calories: Add 1 serving Yogurt with Blueberries as an evening snack.

Meal-Prep Tips

• Make Spinach & Feta Turkey Meatballs with Herbed Quinoa to have for lunch on Days 3 through 5.

Day 4

Daily totals: 1,777 calories, 81 g fat, 130 g protein, 145 g carbohydrates, 36 g fiber, 1,871 mg sodium

Breakfast (416 calories)

• 1 serving Parmesan & Vegetable Muffin-Tin Omelets
• 2 tablespoons unsalted dry-roasted almonds
• ½ cup raspberries

Lunch (400 calories)

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

Dinner (436 calories)

Charred Shrimp, Pesto & Quinoa Bowls

4.8

Snacks

Yogurt with Blueberries

5.0

• Serve with 1 tablespoon chia seeds (205 calories)
• 1 serving Cottage Cheese Snack Jar (219 calories)
• 1 pear (101 calories)

To make it 1,500 calories: Omit morning snack and evening snack.

To make it 2,000 calories: Add ¼ cup avocado to lunch and add 1 ounce of walnuts to evening snack.

Day 5

Daily totals: 1,848 calories, 83 g fat, 111 g protein, 171 g carbohydrates, 30 g fiber, 1,151 mg sodium

Breakfast (434 calories)

• 1 serving No-Added-Sugar Cherry Crumble
• 1 cup low-fat plain Greek-style yogurt

Lunch (442 calories)

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa
• ½ cup blueberries

Dinner (411 calories)

Creamy Garlic Skillet Chicken with Spinach

4.7

• Serve with ½ cup cooked quinoa

Snacks

• 1 large hard-boiled egg and ½ cup raspberries (109 calories)
• 1 serving Peanut Butter & Hemp Banana (230 calories)
• 1 peach and 2 tablespoons pistachios (221 calories)

To make it 1,500 calories: Omit morning snack and afternoon snack.

To make it 2,000 calories: Add 2 tablespoons chia seeds to breakfast and add ¼ cup avocado to lunch.

Day 6

Daily totals: 1,793 calories, 81 g fat, 112 g protein, 162 g carbohydrates, 31 g fiber, 1,365 mg sodium

Breakfast (352 calories)

Raspberry-Peach-Mango Smoothie Bowl

4.8

Lunch (290 calories)

Arugula & Cucumber Salad with Tuna

4.6

• Serve with ¼ cup avocado

Dinner (418 calories)

Skillet Pork Chops with Peas, Carrots & Pearl Onions

4.7

• Serve with ½ cup cooked brown rice

Snacks

Cottage Cheese Snack Jar with Fruit

5.0

• 1 pear and 2 tablespoons walnuts (287 calories)
• 1 serving Peanut Butter & Hemp Banana (230 calories)

To make it 1,500 calories: Omit morning snack.

To make it 2,000 calories: Add 1 cup low-fat plain Greek-style yogurt and 1 tablespoon chia seeds to morning snack.

Meal-Prep Tips

• Prepare Cottage Cheese Snack Jar with Fruit to have as a snack on Days 6 and 7.

Day 7

Daily totals: 1,779 calories, 87 g fat, 126 g protein, 131 g carbohydrates, 31 g fiber, 2,204 mg sodium

Breakfast (423 calories)

Savory Oatmeal with Tomato & Sausage

5.0

• Serve with ½ cup raspberries

Lunch (290 calories)

• 1 serving Arugula & Cucumber Salad with Tuna
• ¼ cup avocado  

Dinner (646 calories)

Sheet-Pan Balsamic-Parmesan Chicken & Vegetables

4.7

• Serve with 1 cup cooked quinoa

Snacks

• 1 serving Yogurt with Blueberries and 1 tablespoon chia seeds (205 calories)
• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)

To make it 1,500 calories: Omit avocado from lunch and omit afternoon snack.

To make it 2,000 calories: Add 1 serving Peanut Butter & Hemp Banana as an evening snack.

Frequently Asked Questions

• Is it OK to mix and match meals if there’s one I don’t like?

• Can I eat the same breakfast or lunch every day?

• Why is there not a 1,200 calorie modification?

• What is the difference between natural sugar and added sugar?

Health Benefits of Protein

Protein plays a pivotal role in supporting the structure and function of our cells, tissues and organs. It’s essential for building muscles, repairing tissues and promoting proper growth and development.2 Protein also produces enzymes and hormones that regulate numerous bodily processes, from digestion to metabolism.

Our immune systems require protein to produce antibodies that ward off harmful invaders like bacteria and viruses and keep us healthy.3 Additionally, protein helps to balance blood sugar levels and increase satiety, keeping you fuller for longer and supporting healthy weight management.4 By getting enough protein in the day, you’re providing your body with the foundation it needs to perform at its best.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

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