A 7-Day Sugar-Free Diet Plan for Metabolic Syndrome, Created by a Nutritionist.

Metabolic syndrome is defined as having at least three of the following conditions: high blood pressure, a larger waistline, high blood sugar, high triglycerides and low HDL (often called healthy)​​ cholesterol. If you are one of the approximately 33% of adults in the United States who have this condition, making certain nutritional changes to your routine may help.

In this seven-day no-sugar-added meal plan, we map out a week’s worth of delicious meals and snacks designed to improve conditions that cause metabolic syndrome. You’ll find plenty of nutrient-dense ingredients, but there’s one thing you won’t find here – added sugar. Although added sugar is off the table, many of us eat more than we think. The average adult in the US eats about 17 teaspoons of added sugar per day, well above the American Heart Association’s daily recommendation of 6 teaspoons for women and 9 for men., While we’re skipping sugar here, we’re not skipping flavor. Whether you have metabolic syndrome or want to reduce your risk, this diet plan can work for most people. Check it out!

Why This Meal Plan Is Good For You

This meal plan is satisfying and nutrient-dense, providing an average of 93 grams of protein and 37 grams of fiber per day. Protein provides sustained energy and helps keep you full between meals and snacks. It also helps reduce blood sugar spikes and provide sustained energy. Fiber is a star nutrient that most of us don’t get enough of, and only 7% of US adults meet their daily intake. The health benefits of fiber include improved cholesterol, improved blood sugar levels, weight loss and gut health.

To reduce the risk of metabolic syndrome, we skip added sugar. Added sugar is found in foods such as desserts and sugary drinks but is also found in large quantities in less obvious foods, such as dressings, crackers, bread, cereals, granola and jam. Research links eating too much sugar to an increased risk of metabolic syndrome. If you currently have metabolic syndrome or want to reduce your risk, cutting back on added sugars may be a good strategy.

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we used to include meal plans and 1,200 calorie conversions, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that cutting your calories to 1,200 per day is too low for most people to meet their nutritional needs, and is not feasible for health and long-term health.

Exercise for Metabolic Syndrome:

Physical activity is consistently associated with positive health outcomes. Conditions that make up metabolic syndrome all improve when regular exercise is part of the routine, making it an effective treatment for the condition. Both the American Heart Association and the American Diabetes Association recommend incorporating 150 minutes a week of moderate exercise, such as brisk walking, into your routine., This can be broken down to fit your schedule, such as walking for 30 minutes five days a week or walking every day for about 22 minutes a day. If you’re wondering how to get started, check out our 7-Day Walk Plan for Metabolic Syndrome.

Foods to Focus on:

• Vegetables
• Fruits
• Whole grains
• Nuts
• Unsweetened nut butters
• Unsweetened milk
• Fish and shellfish
• Chicken coop
• Eggs
• Fat-free food
• Soy (tofu, edamame)
• Olive oil
• Avocado
• Beans and lentils
• Herbs and spices

How to Eat-Prepare Your Meals for the Week

1. Make Overnight Oats with Chia Seeds for breakfast on Days 2 and 3.
2. Prepare a Lentil Salad with Feta, Tomatoes, Cucumbers and Olives for lunch on Days 1 to 3.
3. Make Garlic Hummus a weeknight snack.
4. Make Apple Pie Energy Balls a snack throughout the week.

Day 1

Breakfast (409 calories)

AM Snack (201 calories)

Lunch (352 calories)

PM Snack (260 calories)

Dinner (446 calories)

Dinner (125 calories)

• 2 tablespoons of celery
• 1 tbsp. the nature of peanut butter

Statistics of the Day: 1,801 calories, 110g fat, 88g protein, 123g carbohydrate, 36g fiber, 1,912mg sodium.

Make it 1,500 calories: Change the PM snack to 1 medium orange and change the evening snack to ½ cup blueberries.

Make it 2,000 calories: Add 1 apple for lunch and 1 serving of Green Beans Amandine for dinner.

Day 2

Breakfast (495 calories)

AM Snack (201 calories)

Lunch (352 calories)

PM Snack (191 calories)

Dinner (558 calories)

Statistics of the Day: 1,797 calories, 86g fat, 93g protein, 176g carbohydrate, 35g fiber, 1,930mg sodium.

Make it 1,500 calories: Leave kefir for breakfast, cottage cheese for lunch and Apple Pie Energy Balls for PM snack.

Make it 2,000 calories: Add ¼ cup of toasted unsalted almonds as a snack.

Day 3

Breakfast (495 calories)

AM Snack (201 calories)

Lunch (352 calories)

PM Snack (213 calories)

Dinner (548 calories)

Statistics of the Day: 1,809 calories, 106g fat, 84g protein, 141g carbohydrate, 32g fiber, 1,834mg sodium.

Make it 1,500 calories: Skip the kefir at breakfast and change the PM snack to ⅓ cup of blueberries.

Make it 2,000 calories: Add ¼ cup of toasted unsalted almonds as a snack.

Food Preparation Tip: Make Lemon Chicken Orzo and Kale Soup for lunch on Days 4 to 7.

Day 4

Breakfast (409 calories)

AM Snack (201 calories)

Lunch (346 calories)

PM Snack (260 calories)

Dinner (514 calories)

Dinner (62 calories)

Statistics of the Day: 1,792 calories, 83g fat, 98g protein, 185g carbohydrate, 43g fiber, 1,843mg sodium.

Make it 1,500 calories: Change the PM snack to 1 clementine and skip the evening snack.

Make it 2,000 calories: Add 1 cup of low-fat kefir to breakfast and 1 medium apple to the AM meal.

Day 5

Breakfast (427 calories)

• 1 cup plain Greek yogurt
• ½ cup blueberries
• 3 tbsp. chopped almonds
• 2 tbsp. chia seeds

AM Snack (201 calories)

Lunch (346 calories)

PM Snack (260 calories)

Dinner (461 calories)

Dinner (125 calories)

• 2 tablespoons of celery
• 1 tbsp. the nature of peanut butter

Statistics of the Day: 1,821 calories, 81g fat, 104g protein, 174g carbohydrate, 44g fiber, 2,196mg sodium.

Make it 1,500 calories: Change the PM snack to a medium peach and skip the evening snack.

Make it 2,000 calories: Add one slice of whole wheat toast to 1 Tbsp. the nature of peanut butter for breakfast.

Food Preparation Tip: Make Overnight Oats with Chia Seeds for breakfast on Days 6 and 7.

Day 6

Breakfast (495 calories)

AM Snack (248 calories)

• ¼ cup of toasted undried almonds
• ½ cup blueberries

Lunch (346 calories)

PM Snack (260 calories)

Dinner (466 calories)

Statistics of the Day: 1,816 calories, 92g fat, 87g protein, 179g carbohydrate, 34g fiber, 1,777mg sodium.

Make it 1,500 calories: Skip the almonds in the AM and change the PM snack to ¼ cup of unsalted, shelled, roasted pistachios.

Make it 2,000 calories: Add ¼ cup of unsalted roasted pistachios as a snack.

Day 7

Breakfast (495 calories)

AM Snack (248 calories)

• ¼ cup of toasted undried almonds
• ½ cup blueberries

Lunch (346 calories)

PM Snack (260 calories)

Dinner (473 calories)

Statistics of the Day: 1,823 calories, 88g fat, 94g protein, 182g carbohydrate, 36g fiber, 1,927mg sodium.

Make it 1,500 calories: Change the AM snack to 1 medium banana and change the PM snack to 1 medium apple.

Make it 2,000 calories: Add 1 cup of carrot slices to 1 serving of Garlic Hummus for dinner.