7-Day No-Sugar Meal Plan for Metabolic Syndrome

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 referred to as healthy) cholesterol. If you’re one of the roughly 33% of adults in the United States with this condition, making some nutrition changes to your routine can help. 

In this seven-day no-added-sugar meal plan, we map out a week of delicious meals and snacks tailored to improve the conditions that make up metabolic syndrome. You’ll find plenty of nutrient-dense ingredients, but there’s one thing you won’t see here—added sugars. While added sugars aren’t totally off the table, many of us are eating more than we realize. The average adult in the U.S. consumes about 17 teaspoons of added sugar per day, significantly above the American Heart Association’s recommended daily max of 6 teaspoons for women and 9 for men., While we skip added sugars here, we don’t skip out on flavor. Whether you have metabolic syndrome or are looking to reduce your risk, this meal plan can work for most people. Check it out!

Why This Meal Plan Is Great for You

This meal plan is satiating and nutrient-dense, with each day providing an average of 93 grams of protein and 37 grams of fiber. Protein provides staying power to help keep you full between meals and snacks. It also helps reduce blood sugar spikes and provides stable energy. Fiber is an all-star nutrient that most of us don’t get enough of, with just 7% of adults in the U.S. reaching their recommended daily intake. The health benefits of fiber include improved cholesterol, better blood sugar levels, reduced body weight and improved gut health. 

To reduce the risk of metabolic syndrome, we skip added sugars. Added sugars are found in foods like desserts and sweetened beverages but they’re also found in large amounts in less-obvious food items, such as dressings, crackers, bread, cereals, granola and jams. Research links a high intake of added sugars with an increased risk of metabolic syndrome. If you currently have metabolic syndrome or are looking to reduce your risk, cutting back on added sugars can 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 previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Exercising for Metabolic Syndrome: 

Physical activity is consistently linked to positive health outcomes. The conditions making up metabolic syndrome are all improved when regular physical activity is part of the routine, making it an effective treatment for the condition. Both the American Heart Association and the American Diabetes Association recommend including 150 minutes per week of moderate-intensity exercise, such as brisk walking, into a routine., This can be broken up to fit your schedule, such as a 30-minute walk five days per week or a daily walk of about 22 minutes per day. If you’re wondering how to get started, check out our 7-Day Walking Plan for Metabolic Syndrome.

Foods to Focus On:

• Vegetables
• Fruits
• Whole grains
• Nuts
• Unsweetened nut butters
• Unsweetened dairy
• Fish and shellfish
• Poultry
• Eggs
• Lean meats
• Soy (tofu, edamame)
• Olive oil
• Avocado
• Beans and lentils
• Herbs and spices

How to Meal-Prep Your Week of Meals

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

Day 1

Breakfast (409 calories)

A.M. Snack (201 calories)

Lunch (352 calories)

P.M. Snack (260 calories)

Dinner (446 calories)

Evening Snack (125 calories)

• 2 stalks celery
• 1 Tbsp. natural peanut butter

Daily Totals: 1,801 calories, 110g fat, 88g protein, 123g carbohydrate, 36g fiber, 1,912mg sodium.

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

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

Day 2

Breakfast (495 calories)

A.M. Snack (201 calories)

Lunch (352 calories)

P.M. Snack (191 calories)

Dinner (558 calories)

Daily Totals: 1,797 calories, 86g fat, 93g protein, 176g carbohydrate, 35g fiber, 1,930mg sodium.

Make it 1,500 calories: Omit kefir at breakfast, cottage cheese at lunch and Apple Pie Energy Balls at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 3

Breakfast (495 calories)

A.M. Snack (201 calories)

Lunch (352 calories)

P.M. Snack (213 calories)

Dinner (548 calories)

Daily Totals: 1,809 calories, 106g fat, 84g protein, 141g carbohydrate, 32g fiber, 1,834mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and change P.M. snack to ⅓ cup blueberries. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Meal-Prep Tip: Make Lemon Chicken Orzo Soup with Kale to have for lunch on Days 4 through 7. 

Day 4

Breakfast (409 calories)

A.M. Snack (201 calories)

Lunch (346 calories)

P.M. Snack (260 calories)

Dinner (514 calories)

Evening Snack (62 calories)

Daily Totals: 1,792 calories, 83g fat, 98g protein, 185g carbohydrate, 43g fiber, 1,843mg sodium. 

Make it 1,500 calories: Change P.M. snack to 1 clementine and omit evening snack. 

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and 1 medium apple to A.M. snack.

Day 5

Breakfast (427 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 3 Tbsp. slivered almonds
• 2 Tbsp. chia seeds

A.M. Snack (201 calories)

Lunch (346 calories)

P.M. Snack (260 calories)

Dinner (461 calories)

Evening Snack (125 calories)

• 2 stalks celery
• 1 Tbsp. natural peanut butter

Daily Totals: 1,821 calories, 81g fat, 104g protein, 174g carbohydrate, 44g fiber, 2,196mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium peach and omit evening snack. 

Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast. 

Meal-Prep Tip: Make Overnight Oats with Chia Seeds to have for breakfast on Days 6 and 7.

Day 6

Breakfast (495 calories)

A.M. Snack (248 calories)

• ¼ cup unsalted dry-roasted almonds
• ½ cup blueberries

Lunch (346 calories)

P.M. Snack (260 calories)

Dinner (466 calories)

Daily Totals: 1,816 calories, 92g fat, 87g protein, 179g carbohydrate, 34g fiber, 1,777mg sodium. 

Make it 1,500 calories: Omit almonds at A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 7

Breakfast (495 calories)

A.M. Snack (248 calories)

• ¼ cup unsalted dry-roasted almonds
• ½ cup blueberries

Lunch (346 calories)

P.M. Snack (260 calories)

Dinner (473 calories)

Daily Totals: 1,823 calories, 88g fat, 94g protein, 182g carbohydrate, 36g fiber, 1,927mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium banana and change P.M. snack to 1 medium apple. 

Make it 2,000 calories: Add 1 cup carrot slices with 1 serving Garlic Hummus as an evening snack.