7-Day No-Sugar Meal Plan for Metabolic Syndrome

Meal Plan at a Glance
BREAKFAST/ A.M. SNACK	LUNCH/ P.M. SNACK	DINNER/ LATE-NIGHT SNACK
Avocado toast/ Carrots	Lentil salad/ Energy balls	Pesto salmon/ Celery & peanut butter
Overnight oats/ Hummus	Lentil salad/ Orange	Rice bowl
Overnight oats/ Carrots	Lentil salad/ Yogurt	Salad
Avocado toast/ Carrots	Soup/ Energy balls	Veggie & chicken bowls/ Orange
Yogurt/ Hummus	Soup/ Energy balls	Fish & salad/ Celery & peanut butter
Overnight oats/ Almonds	Soup/ Energy balls	Steak & salad
Overnight oats/ Blueberries	Soup/ Energy balls	Chicken & salad

Day 1

Will Dickey

Breakfast (409 calories)

Morning Snack (201 calories)

Lunch (352 calories)

Afternoon 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

 Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel

Breakfast (495 calories)

Morning Snack (201 calories)

Lunch (352 calories)

Afternoon 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)

Morning Snack (201 calories)

Lunch (352 calories)

Afternoon 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)

Morning Snack (201 calories)

Lunch (346 calories)

Afternoon 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

Ted Cavanaugh

Breakfast (427 calories)

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

Morning Snack (201 calories)

Lunch (346 calories)

Afternoon 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. 

Day 6

Jason Donnelly

Breakfast (495 calories)

Morning Snack (248 calories)

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

Lunch (346 calories)

Afternoon 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)

Morning Snack (248 calories)

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

Lunch (346 calories)

Afternoon 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.

Frequently Asked Questions

• ​​Is it OK to mix and match meals if there is one I do not like?

  Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious heart-healthy, diabetes-friendly dinner recipes. 

• Can I eat the same breakfast or lunch every day?

  If you prefer to eat the same breakfast or lunch every day, that works! The breakfasts range from 409 to 495 calories, while the lunches are about 350 calories. These ranges are fairly close and should be fine to swap out, or find another option entirely if that’s preferred. If you’re closely monitoring your calories, protein, fiber or other nutrients, you may want to be mindful to choose a swap with similar stats or adjust a snack or two.

• Why is there not a modification for 1,200 calories?

  We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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.

• What are added sugars?

  Added sugars are sugars added during processing to sweeten foods. They include sugar, maple syrup, agave, high-fructose corn syrup and more. Natural sugars, found in foods like unsweetened dairy, fruit and vegetables, don’t pose the same health risk as added sugars because these foods also contain nutrients like protein, fiber and vitamins. 

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 a person’s 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. 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.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

Dig Deeper

The 6 Best Fruits You Should Eat for Metabolic Syndrome, Recommended by Dietitians

6 Best Vegetables You Should Eat for Metabolic Syndrome, Recommended by Dietitians

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