Get More Energy with a 7-Day No-Sugar Meal Program

While sugar can provide a quick energy boost, it can lead to a blood sugar crash later, which can leave you feeling more tired than you were before. Most people eat far more added sugars that they realize. According to The American Heart Association, the average American adult consumes 17 teaspoons (68g), of added sugar per day. CDC. This is far more than what you might expect. American Heart Association’s Maximum 6 teaspoons recommended for females, and 9 for men. You don’t have to avoid added sugars completely, but it is important to eat consistent meals and snacks that are rich in complex carbohydrates and balanced with healthy fats and protein. This will ensure you stay energized throughout the day.

This plan will give you the opportunity to try a variety of delicious recipes over the next week. We focus on foods that provide energizing nutrients and don’t spike your blood sugar. The plan was set at 1,500 calories per person, which will allow most people to lose weight. For those who have different calorie requirements, we included modifications to the plan for 1,200 and 2000 calories per day.

Related: The #1 Snack to Eat When You Need an Energy Boost

What is the difference between natural and added sugars?

Natural sugars such as those found in fruits, vegetables, and unsweetened milk, such as plain yogurt are more nutritious than added sugars. This is because natural sugars contain more nutrients such as vitamins, minerals, protein, and fiber, which can improve your overall health. moderate your blood sugar Better than simply added sugars. Added sugars are, like the name suggests, added during processing. They do not provide any nutritional benefits. It used to be difficult to distinguish between natural and added sugars when shopping for groceries. But now, it is much easier to see the nutrition label, which clearly outlines the amount of each serving. FDA. Even so, it is a good idea to look at the ingredient list before buying processed foods. many names Ingredients with added sugars

What are Complex Carbohydrates?

Simple carbohydrates, also known as simple sugars, are broken down easier and quicker by your body—they have just one or two sugar molecules linked together. Simple carbohydrates are honey (fructose (glucose), table sugar (sucrose), as well as dairy (lactose). Contrary. complex carbohydrates Complex carbs have more nutrients and take longer time to digest. This means they are filling and not as sugary. Complex carbohydrates can be found in grains, vegetables, fruits, and beans. Many carb foods include a combination of carbohydrates. Fruits, for instance, contain natural fruit sugar (fructose), which is a simple type of carb. Also, it contains dietary fiber, which is another type of carb. The most healthful carbohydrates include unrefined plant foods that are low to no added sugars and high in fiber—they are called “complex carbohydrates” and are what you could all use more of in your diet.

The Best Foods to Increase Your Energy

Prioritize nutrient-rich foods They are rich in complex carbohydrates, fiber, protein and other nutrients to ensure your blood sugar stays steady throughout the day.

• Complex carbohydrates

  • Whole grains: Oatmeal, quinoa and bulgur, brown rice, oats whole-wheat bread, pasta, and couscous

  • Legumes (beans, lentils)

  • High fiber starchy vegetables (sweet potato and potato, winter squash, etc.)

• Protein

  • Meat

  • Poultry

  • Fish, particularly fish high in omega-3 fat acids like tuna and salmon, are a good choice,

  • Nuts and seeds

  • Nut butters – make sure to check the nutrition label and select without added sugars

  • Eggs

• VegetablesParticularly leafy greens, cruciferous vegetables like broccoli, cauliflower, and kale

• Whole fruit

• Unsweetened dairy

  • Milk

  • Kefir

  • Plain yogurt

  • Cheese

• Caffeine-rich foods

  • Coffee

  • Green Tea

  • Yerba Mate

  • Cacao

How to Meal-Prep Your Week Of Meals

1. Make Quinoa & Chia Oatmeal Mix For breakfast, you can choose from days 2 to 5.

2. Make Chicken & White Bean Soup For lunch, you can order from days 2 to 4.

3. Make Sweet Potato & Black Bean Chili You can have dinner on days 3-4, and lunch on day 5.

Day 1

Breakfast (395 calories)

A.M. Snack (121 calories)

Lunch (359 calories

P.M. Snack (181 calories)

• 8 pecan halves

• 1 dried Apricot

• 1/2 oz cacao nibs

Dinner (452 calories)

Daily Totals 1,508 calories, 83g fat, 93g protein, 102g carbohydrate, 22g fiber, 1,440mg sodium

You can add 1,200 Calories to make it 1. You can omit the clementine for breakfast, the yogurt for morning snack, and the pecans or cacao nibs for afternoon snack.

It will take you 2,000 Calories to make it. Blueberries and yogurt should be increased to 1 cup for morning snack. The cacao nibs should be increased to 1 oz, the Pecans to 16 and the Apricots to 14 for afternoon snack. Lunch: 1 whole-wheat baguette.

Day 2

Breakfast (310 calories)

• 1 serving Quinoa & Chia Oatmeal Mix

• 1/2 cup low-fat plain Greek yogurt

• 1/2 cup sliced strawberries

• 1 cup coffee 1 Tbsp Half-and-half

A.M. Snack (192 calories)

• 1 medium pear

• 1/2 oz cacao nibs

Lunch (368 Calories)

P.M. Snack (214 calories)

Dinner (414 calories)

Daily Totals 1,497 calories, 55g fat, 104g protein, 159g carbohydrate, 28g fiber, 1,546mg sodium

You can add 1,200 Calories to make it 1. You can omit the pear for morning snack, the walnuts for afternoon snack, or the strawberries for breakfast.

It will take you 2,000 Calories to make it. You can increase the yogurt and strawberries in breakfast to 1 1/4 cups. Increase the cacao nibs to 1 ounce for morning snack. Add 1 serving of walnuts to your afternoon snack. Basic Green Salad with Vinaigrette to dinner.

Day 3

Photographer/Antonis Achilleos Prop Stylist Kay Clarke Food Stylist Emily Nabors Hall

Breakfast (310 calories)

• 1 serving Quinoa & Chia Oatmeal Mix

• 1/2 cup low-fat plain Greek yogurt

• 1/2 cup sliced strawberries

• 1 cup coffee 1 Tbsp Half-and-half

A.M. Snack (233 calories)

• 1/2 cup hummus

• 1/2 cup baby carrots

Lunch (368 Calories)

P.M. Snack (271 calories)

Dinner (323 calories)

Daily Totals 1,504 calories, 51g fat, 91g protein, 187g carbohydrate, 49g fiber, 1,812mg sodium

You can make it 1,200 calories Reduce the amount of hummus by 1/4 cup for morning snack. Omit the whole-wheat baguette for lunch and the blackberries for afternoon snack.

You can make it 2000 calories For morning snacks, increase the amount of hummus and carrots by 1 cup, 1/2 cup for afternoon snack, and 1 cup breakfast yogurt.

Day 4

Breakfast (310 calories)

• 1 serving Quinoa & Chia Oatmeal Mix

• 1/2 cup low-fat plain Greek yogurt

• 1/2 cup sliced strawberries

• 1 cup coffee 1 Tbsp Half-and-half

A.M. Snack (305 calories)

Lunch (368 Calories)

P.M. Snack (195 calories)

Dinner (323 calories)

Daily Totals 1,499 calories, 49g fat, 81g protein, 192g carbohydrate, 38g fiber, 1,547mg sodium

You can make it 1,200 calories You can skip the morning snack.

You can make it 2000 calories Increase the strawberries to 1 cup at breakfast, increase the peanut butter to 1/4 cup at morning snack, double the serving of the Chicken & White Bean Soup at lunch, and increase the popcorn to 3 1/2 cups at afternoon snack.

Day 5

Breakfast (310 calories)

• 1 serving Quinoa & Chia Oatmeal Mix

• 1/2 cup low-fat plain Greek yogurt

• 1/2 cup sliced strawberries

• 1 cup coffee 1 Tbsp Half-and-half

A.M. Snack (265 calories)

• 1 cup blueberries

• 1 oz cacao nibs

Lunch (323 Calories)

P.M. Snack (271 calories)

Dinner (334 calories)

Daily Totals 1,503 calories, 61g fat, 74g protein, 177g carbohydrate, 46g fiber, 1,283mg sodium

You can make it 1,200 calories You can omit blueberries for morning snack and almonds after-dinner snack.

You can make it 2000 calories Double the yogurt and strawberry servings at breakfast.

Day 6

Will Dickey

Breakfast (350 calories)

• 1 English whole-wheat muffin

• 1 Tbsp peanut butter

• 1 small banana

• 1 cup coffee 1 Tbsp Half-and-half

A.M. Snack (206 calories)

Lunch (345 Calories)

P.M. Snack (171 calories)

• 1/2 cup nonfat Greek yogurt

• 1/3 cup chopped dried Apricots

Dinner (446 calories)

Daily Totals: 1,518 calories, 77g fat, 77g protein, 141g carbohydrate, 26g fiber, 1322mg sodium

You can make it 1,200 calories You can skip the morning snack and add yogurt for the afternoon snack. Reduce the number of apricots by 6

You can make it 2000 calories You can increase the almonds to 1/2 cup. Add 2 clementines to your lunch. Increase the apricots up to 1 cup.

Day 7

Breakfast (293 calories)

A.M. Snack (233 calories)

• 1/2 cup hummus

• 1/2 cup baby carrots

Lunch (269 Calories)

P.M. Snack (271 calories)

Dinner (445 calories)

Daily Totals 1,510 calories, 79g fat, 76g protein, 131g carbohydrate, 35g fiber, 2157mg sodium

You can make it 1,200 calories You can skip the morning snack and only eat blackberries for the afternoon snack.

To make it 2,000 Calories A small banana can be added to breakfast. For lunch, add 1/3 cup of almonds and increase the amount of hummus and carrots.