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A 7-Day Meal Plan with (Almost!) No Added Sugar

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A 7-Day Meal Plan with (Almost!) No Added Sugar

Between sweet treats and cookie swaps, the world is dusted with sugar this time of yr. But taking a quick break from the push isn’t as onerous as you may assume. Here’s a 7-day meal plan that cuts out almost all added sugar and features a lot of natural options—so you don’t need to take all the candy out of your week.

The guidelines: Say no to white sugar, brown sugar, honey, and maple syrup, the apparent sources. You also need to avoid added sugar, which often comes from sugary drinks, like soda and juice drinks; sweets, like candy, cookies, and muffins; in addition to some sneakier sources, like fruit-flavored yogurt, granola bars, and condiments. But it’s undoubtedly okay to take pleasure in natural sugar, found in recent fruit and dairy, to assist satisfy candy cravings. Important notice: It’s your name if you want to make an exception for heart-healthy darkish chocolate. Because chocolate.

Here’s the complete purchasing record for exactly what to purchase, and examine to ensure you have these pantry staples available. There are tons extra options for healthy snacks, if you wish to combine it up. And even when you’re not going to prepare dinner each single night time, you possibly can nonetheless decide and select a number of recipes, to get some concepts and inspiration.

MONDAY

Breakfast: 1 cup Greek yogurt + 1 cup berries
Morning snack: 1 apple + 2 tablespoons almond butter
Lunch: 3 ouncesshredded hen + ¼ cup Greek yogurt + ½ cup grapes + 2 cups greens +1 whole-wheat roll
Afternoon snack: 1 cup carrots & celery + 2 tablespoons hummus
Dinner: four ouncessalmon + 1 cup mashed sweet potato + sautéed kale + 2 teaspoons olive oil
Dessert: 1 ouncesdark chocolate (a minimum of 70 % cocoa)

1,530 energy, 11 grams added sugar

Healthy salmon recipe with sweet potatoes and kale
Find the complete recipe for Seared Salmon with Sweet Potatoes & Kale.

TUESDAY

Breakfast: 1 cup cooked oatmeal + 1 cup low-fat milk + 1 apple + cinnamon
Morning snack: 1 small banana + 2 tablespoons almond butter
Lunch: 2 slices whole-wheat bread + three ouncesturkey + 1 ouncescheese + 1 cup greens
Afternoon snack: 1 cup bell peppers & sugar snaps + 1 mozzarella cheese stick
Dinner: Poached Eggs in Spicy Tomato Sauce + 1 whole-wheat roll + 2 teaspoons butter
Dessert: 1 cup strawberries

1,492 calories, eight grams added sugar

Healthy recipe for shakshuka with poached eggs in a spicy tomato sauce
Find the complete recipe for Poached Eggs in Spicy Tomato Sauce.

WEDNESDAY

Breakfast: 1 cup Greek yogurt + 1 cup berries
Morning snack: 1 apple + 2 tablespoons almond butter
Lunch: 3 ouncesshredded hen + ¼ cup Greek yogurt + ½ cup grapes + 2 cups greens + 1 whole-wheat roll
Afternoon snack: 1 cup carrots & celery + 2 tablespoons hummus
Dinner: Chicken Burrito Bowls
Dessert: 1 orange + 1 ouncesdark chocolate (no less than 70 % cocoa)

1,537 calories, 12 grams added sugar

Healthy recipe for chicken burrito bowls.
Find the complete recipe for Chicken Burrito Bowls.

THURSDAY

Breakfast: 1 cup oatmeal + 1 cup low-fat milk + 1 apple + cinnamon
Morning snack: 1 small banana + 2 tablespoons almond butter
Lunch: 2 slices whole-wheat bread + 3 ouncesturkey + ¼ avocado + sliced tomato + 1 cup greens
Afternoon snack: 1 cup bell peppers & sugar snaps + 1 mozzarella cheese stick
Dinner: Tofu Stir-Fry with Sweet Peppers
Dessert: 1 cup strawberries

1,614 energy, 12 grams added sugar


Find the complete recipe for Tofu Stir-Fry with Sweet Peppers.

FRIDAY

Breakfast: 1 cup Greek yogurt + 1 cup berries
Morning snack: 1 apple + 2 tablespoons almond butter
Lunch: 3 ouncesshredded hen + ¼ cup Greek yogurt + ½ cup grapes + 2 cups greens + 1 whole-wheat roll
Afternoon snack: 1 cup carrots & celery + 2 tablespoons hummus
Dinner: Stuffed Sweet Potatoes with Greens & Beans
Dessert: 1 cup strawberries + 1 ouncesdark chocolate (a minimum of 70 % cocoa)

1,533 calories, 11 grams added sugar


Find the complete recipe for Stuffed Sweet Potatoes with Greens & Beans.

SATURDAY

Breakfast: 1 slice whole-wheat bread + 2 eggs + 1 orange
Morning snack: 1 small banana + 2 tablespoons almond butter
Lunch: 1 slice whole-wheat bread + three ouncestuna + ¼ cup Greek yogurt + ¼ avocado + ½ cup chopped celery + 2 cups greens
Afternoon snack: 1 cup bell peppers & sugar snaps + 1 mozzarella cheese stick
Dinner: Zucchini Noodles with Pesto & Shrimp
Dessert: 1 cup grapes

1,476 calories, 3 grams added sugar


Find the complete recipe for Zucchini Noodles with Pesto & Shrimp.

SUNDAY

Breakfast: 1 slice whole-wheat toast + 2 eggs + 1 orange
Morning snack: 1 apple + 2 tablespoons almond butter
Lunch: 1 slice whole-wheat bread + three ouncestuna + ¼ cup Greek yogurt + ½ cup chopped celery + 1 ouncescheese + sliced tomato
Afternoon snack: 1 cup carrots & celery + 2 tablespoons hummus
Dinner: Curried Butternut Squash Soup + 1 whole-wheat roll
Dessert: 1 ouncesdark chocolate (no less than 70 % cocoa)

1,556 calories, 20 grams added sugar

Healthy recipe for curried butternut squash soup with spiced pepitas
Find the complete recipe for Curried Butternut Squash Soup.


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