Sugar Smart Meal Plan

If you’re watching your sugar intake you’ll want to stock your cart with foods that have no added sugar, have plenty of fiber, are low in sodium, contain whole grains, and watch out for sugar disguised in other forms such as high-fructose corn syrup, sucrose, glucose, lactose, corn sweetener and fruit juice concentrate.

 
Day 1 • Day 2 • Day 3 • Day 4 • Day 5 • Day 6 • Day 7


Day 1

Nutrition Analysis
Calories: 1,857
Total Fat: 70 g
Sat. Fat: 10.2 g
Cholesterol: 60 mg
Sodium: 1,454 mg
Carbohydrate: 240 g
Fiber: 41.7
Sugar: 39 g
Protein: 77 g

Breakfast
1 cup of oatmeal made with 1 cup of skim milk, and 1 medium sliced banana

Lunch
Couscous Salad (view recipe)

Snack
1 cup carrot sticks with 1 cup hummus

Dinner
3 oz of yellowfin tuna baked with 1 tsp of margarine, 1 cup of brown rice and 1 cup of asparagus drizzled with 1 tbsp olive oil and Mrs. Dash seasoning


Day 2

Nutrition Analysis
Calories: 1,816
Total Fat: 46 g
Sat. Fat: 6.5 g
Cholesterol: 89 mg
Sodium: 2,057 mg
Carbohydrate: 272 g
Fiber: 50 g
Protein: 93 g

Breakfast
1 whole-wheat pancake with tbsp of reduced-fat peanut butter

Lunch
Turkey sandwich on whole wheat bread with lettuce, tomato, and hummus, and sweet potato chips, about 10 chips

Snack
Smoothie made with 1 cup strawberries, 1 cup blueberries, 6 oz of plain greek yogurt, 2 tbsp ground flax seed, and ice

Dinner
Chicken stir fry with 1 lb chicken breast, 15 oz mixed vegetables, and ½ cup cooked quinoa with ½ tbsp teriyaki sauce


Day 3

Nutrition Analysis
Calories: 1,825
Total Fat: 65 g
Sat. Fat: 13.7 g
Cholesterol: 592 mg
Sodium: 1,408 mg
Carbohydrate: 213 g
Fiber: 32 g
Protein: 112 g

Breakfast
2 hard boiled eggs, 2 pieces of whole wheat toast with margarine, and 2 slices of turkey bacon

Lunch
Salmon Burger (view recipe) served on whole-wheat bread, 1 oz of almonds

Snack
1 large apple and 6 oz of fat-free fruited greek yogurt

Dinner
1 cup whole wheat spaghetti with bolognese sauce (made with ground turkey)


Day 4

Nutrition Analysis
Calories: 1,801
Total Fat: 62 g
Sat. Fat: 17 g
Cholesterol: 140 mg
Sodium: 1,104 mg
Carbohydrate: 258 g
Fiber: 37 g
Protein: 85 g

Breakfast
½ cup quinoa with 1 cup soy milk, ¼ tsp cinnamon, ¾ cup fresh blueberries, and ¾ cup fresh strawberries

Lunch
Acorn Squash Stuffed with Wild Rice, Pears, Cranberries, and Walnuts (2 servings) (view recipe)

Snack
8 oz fat free plain greek yogurt

Dinner
4 oz Jennie-O turkey burger on a whole wheat pita, with a side salad consisting of spinach, tomatoes, carrots, and mushrooms and 1 tbsp balsamic vinegar


Day 5

Nutrition Analysis
Calories: 1,836
Total Fat: 50 g
Sat. Fat: 8.5 g
Cholesterol: 380 mg
Sodium: 1,765 mg
Carbohydrate: 269 g
Fiber: 40 g
Protein: 100 g

Breakfast
1 cup cheerios with 1 cup skim milk and sliced banana

Lunch
Chicken breast sandwich on whole wheat bread with hummus, lettuce, and tomato, with celery sticks and peanut butter on the side

Snack
Fruit salad

Dinner
1 cup whole wheat spaghetti tossed with shrimp and 1 tbsp olive oil


Day 6

Nutrition Analysis
Calories: 1,812
Total Fat: 42 g
Sat. Fat: 9 g
Cholesterol: 334 mg
Sodium: 1,896 mg
Carbohydrate: 200 g
Fiber: 31 g
Protein: 164 g

Breakfast
2 Buckwheat pancakes, 1 cup low sodium/low fat cottage cheese

Lunch
Grilled Tuna with Fruit Salsa (view recipe)

Snack
2 cups sliced apples with 2 tbsp of reduced fat peanut butter

Dinner
Jennie-O turkey burger, 1 large baked sweet potato, 1 cup kale


Day 7

Nutrition Analysis
Calories: 1,801
Total Fat: 55 g
Sat. Fat: 10 g
Cholesterol: 174 mg
Sodium: 1,914 mg
Carbohydrate: 229 g
Fiber: 40 g
Protein: 108 g

Breakfast
Whole wheat English Muffin with peanut butter and a grapefruit

Lunch
Tacos made with ground turkey and tomatoes, served with a whole wheat tortilla and multigrain tortilla chips

Snack
Smoothie made with 1 cup strawberries, 1 cup blueberries, 6 oz of plain greek yogurt, 2 tbsp ground flax seed, and ice

Dinner
Scallops in White Wine (2 servings) (view recipe)
served over brown rice and steamed broccoli