7-Day Sugar-Free, High-Protein Weight Loss Meal Plan Created by a Dietitian

Reviewed by Dietitian Jessica Ball, MS, RD

About this plan

• This 7-day plan is set at 1,500 calories, with modifications for 1,800 and 2,000 calories.

• Each day provides at least 80 grams of protein and 30 grams of fiber to support healthy weight loss and satiety.

• This plan prioritizes a variety of protein-rich foods while avoiding added sugar.

When it comes to weight loss, preparing meals that really keep you satisfied can make all the difference. One nutrient that plays a central role in making this happen is protein. Diets that emphasize protein-rich foods have been shown to promote better appetite control, fewer cravings, consistent energy levels, and improved metabolic health. That’s why this 7-day meal plan is designed to provide at least 80 grams of protein per day from high-quality sources like lean meats, fish, eggs, dairy, legumes, nuts and seeds to help you stay full and energized all day. In addition to focusing on protein, each meal and snack contains no added sugar to promote sustained energy levels and support your weight loss goals. With protein prioritized and added sugar minimized, this meal plan will help you reach your goals—no guesswork or restrictions required.

Day 1

Daily totals: 1494 calories, 63 g fat, 87 g protein, 157 g carbs, 33 g fiber, 1872 mg sodium

Breakfast (343 calories)

Lunch (409 calories)

Dinner (438 calories)

STARTERS

• Mixed with 2 teaspoons chia seeds before freezing (135 calories)

• Served with: 1 small apple (168 calories)

To make 1,800 calories: Add 4 servings of Peanut Butter Oatmeal Energy Balls as an evening snack

To make 2,000 calories: Increase your lunch to 1.5 servings Superfood Chopped Salad with Creamy Garlic Salmon Dressing

Tips for preparing the meal

• Prepare Broccoli, Tomato and White Bean Quiche to have breakfast on days 2 to 5.

• Do what Rice bowl with tuna for lunch on days 2 to 5.

• Prepare Lemon Strawberry Frozen Yogurt Bites to have as a morning snack on days 1, 3, 6 and 7.

Day 2

Daily totals: 1516 calories, 70 g fat, 95 g protein, 136 g carbs, 30 g fiber, 2115 mg sodium

Breakfast (344 calories)

• Served with: ½ cup blueberries

Lunch (394 calories)

Dinner (422 calories)

STARTERS

• 1 small pear and 1 tablespoon almond butter (183 calories)

To make 1,800 calories: Add 4 servings of Peanut Butter Oatmeal Energy Balls as an evening snack

To make 2,000 calories: Increase lunch to 1.5 servings Bowl of rice with tuna

Day 3

Daily totals: 1520 calories, 53 g fat, 81 g protein, 192 g carbs, 43 g fiber, 1817 mg sodium

Breakfast (344 calories)

• 1 serving Quiche with broccoli, tomatoes and white beans

Lunch (394 calories)

• 1 serving of rice with tuna

Dinner (479 calories)

STARTERS

• 1 serving Lemon Strawberry Frozen Yogurt Bites, yogurt mixed with 2 teaspoons chia seeds before freezing (135 calories)

• 1 serving Crispy Fried Edamame and 1 small apple (168 calories)

To make 1,800 calories: Add 4 servings of Peanut Butter Oatmeal Energy Balls as an evening snack

To make 2,000 calories: Increase lunch to 1.5 servings Bowl of rice with tuna

Day 4

Daily totals: 1525 calories, 70 g fat, 97 g protein, 133 g carbs, 30 g fiber, 1941 mg sodium

Breakfast (344 calories)

• 1 serving Quiche with broccoli, tomatoes and white beans

Lunch (394 calories)

• 1 serving of rice with tuna

Dinner (431 calories)

STARTERS

• 1 small pear and 1 tablespoon almond butter (183 calories)

• 1 serving Crispy Fried Chickpeas and 1 serving High Protein Caesar Dip (173 calories)

To make 1,800 calories: Add 4 servings of Peanut Butter Oatmeal Energy Balls as an evening snack

To make 2,000 calories: Increase lunch to 1.5 servings Bowl of rice with tuna

Day 5

Daily totals: 1511 calories, 65g fat, 82g protein, 162g carbs, 36g fiber, 2213mg sodium

Breakfast (344 calories)

• 1 serving Quiche with broccoli, tomatoes and white beans

Lunch (394 calories)

• 1 serving of rice with tuna

Dinner (435 calories)

STARTERS

• 1 small pear and 1 tablespoon almond butter (183 calories)

• 1 serving Crispy Fried Chickpeas and 1 serving High Protein Caesar Dip (173 calories)

To make 1,800 calories: Add 4 servings Dark Chocolate Cashew Chocolate as an evening snack

To make 2,000 calories: Increase lunch to 1.5 servings Bowl of rice with tuna

Day 6

Daily totals: 1498 calories, 52 g fat, 110 g protein, 151 g carbs, 32 g fiber, 1730 mg sodium

Breakfast (409 calories)

Lunch (392 calories)

Dinner (471 calories)

• It is served with: ¾ cup of couscous

STARTERS

• 1 serving Lemon Strawberry Frozen Yogurt Bites, yogurt mixed with 2 teaspoons chia seeds before freezing (135 calories)

• 1 serving Crispy Fried Edamame (91 calories)

To make 1,800 calories: Add 4 servings Dark Chocolate Cashew Chocolate as an evening snack

To make 2,000 calories: Increase your lunch to 1.5 servings Spinach and feta turkey meatballs with quinoa

Day 7

Daily totals: 1486 calories, 57 g fat, 96 g protein, 158 g carbs, 35 g fiber, 1729 mg sodium

Breakfast (409 calories)

• 1 serving of perfect yogurt with bananas and raspberries

Lunch (392 calories)

• 1 portion Turkey meatballs with spinach and feta with quinoa

Dinner (381 calories)

STARTERS

• 1 serving Lemon Strawberry Frozen Yogurt Bites, yogurt mixed with 2 teaspoons chia seeds before freezing (135 calories)

• 1 serving Crispy Fried Edamame and 1 small apple (168 calories)

To make 1,800 calories: Add 4 servings Dark Chocolate Cashew Chocolate as an evening snack

To make 2,000 calories: Increase your lunch to 1.5 servings Spinach and feta turkey meatballs with quinoa

Frequently Asked Questions

Is it okay to mix and match tables if there is one I don’t like?

Yes! This table plan is meant to serve as inspiration. It doesn’t have to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, fiber, protein, and sodium to align with the parameters of this plan and be within our sodium limits. If you’re swapping recipes, it can be helpful to choose a recipe with similar levels of calories, fiber, protein, and sodium. For more inspiration, check out these delicious others Recipes for weight loss.

Can I eat the same breakfast or lunch every day?

It is certainly good to eat the same breakfast or lunch every day. Breakfasts range from 350 to 400 calories, while lunches range from 400 to 450 calories. These ranges are pretty close, though if you’re closely monitoring your calories or other nutrients like protein, you might want to adjust a snack or two.

Why isn’t there a 1,200 calorie change?

We no longer offer modifications for 1,200 calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggest that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, and is unsustainable for long-term health and well-being.

Other tips for healthy weight loss

Beyond eating more protein and limiting added sugar, healthy weight loss also involves:

• Focus on fiber: Fiber isn’t just for keeping your bowels regular. It also helps balance blood sugar, feeds beneficial bacteria in the gut, and keeps you fuller for longer—all of which support weight loss. Aim to get 30 grams of fiber a day from a variety of fruits, vegetables, whole grains, legumes, nuts and seeds.

• Adding antioxidant-rich foods: In addition to fiber, plant foods are also excellent sources of antioxidants. Antioxidants help protect cells from oxidative stress, which is associated with inflammation and obesity. These protective compounds are concentrated in the pigments that give fruits and vegetables their distinctive shades of red, purple, green, yellow and orange.

• Move your body: Regular exercise encourages weight loss by preserving lean muscle mass, supporting healthy metabolism, and improving insulin resistance. For optimal results, plan to do at least 150 minutes of moderate-intensity aerobic exercise each week and strength training twice a week.,

How we create meal plans

Registered dietitians carefully craft EatingWell’s meal plans to be easy to follow and delicious. Each meal plan meets specific parameters based on the health condition and/or lifestyle goal it targets and is analyzed for accuracy using the nutritional database, the ESHA Food Robot. Since 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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