Metabolic syndrome is defined as having at least three conditions: high blood pressure, an increased waistline, high blood sugar, high triglycerides, and low HDL (often referred to as healthy cholesterol) cholesterol. If you’re one of the approximately 33% of adults in the U.S. with this condition, you may benefit from making some nutritional changes in your daily life.
This 7-day sugar-free meal plan maps out a week of delicious meals and snacks tailored to improve conditions that make up metabolic syndrome. It’s full of nutritious ingredients, but there’s one thing you won’t find here. It’s added sugar. Added sugar is not completely prohibited, but many of us eat more than we think. The average adult in the United States consumes about 17 teaspoons of sugar per day. This is significantly higher than the American Heart Association’s recommended daily maximum of 6 teaspoons for women and 9 teaspoons for men., We’re omitting the added sugar here, but we’re not omitting the flavor either. This eating plan will work for most people, whether you have metabolic syndrome or want to reduce your risk of metabolic syndrome. Check it out!
Why this meal plan is right for you
This meal plan is filling, nutritious, and provides an average of 93 grams of protein and 37 grams of fiber each day. Protein gives you staying power and helps you stay full between meals and snacks. It also suppresses the rise in blood sugar levels and provides stable energy. Fiber is an all-star nutrient that most of us don’t get enough of, yet only 7% of U.S. adults reach the recommended daily intake. The health benefits of fiber include improved cholesterol, blood sugar levels, weight loss, and improved gut health.
We avoid added sugar to reduce the risk of metabolic syndrome. Added sugars are found in foods such as desserts and sugary drinks, but they’re also found in large amounts in less obvious foods such as dressings, crackers, bread, cereals, granola, and jams. Studies have linked high intake of added sugars to an increased risk of metabolic syndrome. If you currently have metabolic syndrome or want to reduce your risk of metabolic syndrome, reducing the amount of added sugar may be a good strategy.
This 1,800 calorie meal plan includes 1,500 and 2,000 calorie modifications to support people with different calorie needs. I used to include a 1,200 calorie meal plan and modifications, but now I don’t. The 2020-2025 Dietary Guidelines for Americans state that limiting to 1,200 calories per day is too low to meet the nutritional needs of most people and is not sustainable for long-term health and well-being. suggests that it is not possible.
FAQ
-
If I don’t like certain foods, is it okay to mix them together?Yes, if you want to combine meals or choose a completely different meal, go ahead. Meal plans are meant to be enjoyed, so it’s normal to not like everything on the menu. If you need some extra inspiration, check out more heart-healthy and diabetes-friendly dinner recipes.
-
Can I eat the same breakfast or lunch every day?If eating the same breakfast or lunch every day is easy for your routine, it will work. Each breakfast has between 409 and 495 calories, and each lunch has about 350 calories. These ranges are very similar, so a simple swap is fine for most people.
-
Why isn’t there a fix for 1,200 calories?No more changing 1,200 calorie days on your meal plan. The 2020-2025 Dietary Guidelines for Americans state that limiting to 1,200 calories per day is too low to meet the nutritional needs of most people and is not sustainable for long-term health and well-being. suggests that it is not possible.
-
What are added sugars?Added sugars are sugars added during processing to sweeten foods. These include sugar, maple syrup, agave, and high fructose corn syrup. Natural sugars found in foods such as unsweetened dairy products, fruits, and vegetables do not pose the same health risks as added sugars because they also contain nutrients such as protein, fiber, and vitamins.
Exercise for metabolic syndrome:
Physical activity is consistently associated with positive health outcomes. Making regular physical activity part of your daily routine improves all the symptoms that make up metabolic syndrome and is an effective treatment for the condition. The American Heart Association and American Diabetes Association both recommend incorporating 150 minutes of moderate-intensity exercise, such as brisk walking, into your daily routine., This can be broken up to suit your schedule, such as 30 minutes of walking five days a week, or about 22 minutes of daily walking per day. If you’re wondering how to get started, check out my 7-day walking plan for metabolic syndrome.
Notable foods:
- vegetables
- fruit
- whole grain
- nuts
- unsweetened nut butter
- unsweetened dairy products
- seafood
- poultry
- egg
- red meat
- Soybeans (tofu, edamame)
- olive oil
- avocado
- beans and lentils
- herbs and spices
how to meal prep for the week
- Make overnight oats with chia seeds for breakfast on days 2 and 3.
- For lunch on days 1 to 3, prepare a lentil salad with feta cheese, tomatoes, cucumbers, and olives.
- Make garlic hummus and snack on it throughout the week.
- Make apple pie energy balls and snack on them throughout the week.
Day 1
Breakfast (409 calories)
Morning snack (201 calories)
Lunch (352 calories)
PM Snack (260 calories)
Dinner (446 calories)
Evening snack (125 calories)
- 2 stalks of celery
- 1 tablespoon natural peanut butter
Daily total: 1,801 calories, 110g fat, 88g protein, 123g carbohydrates, 36g dietary fiber, 1,912mg sodium.
Make it 1,500 calories: Change your afternoon snack to 1 medium orange and your evening snack to 1/2 cup blueberries.
Make it 2,000 calories: Add one medium apple for lunch and one serving of green beans amandine for dinner.
2nd day
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 total: 1,797 calories, 86g fat, 93g protein, 176g carbohydrates, 35g dietary fiber, 1,930mg sodium.
Make it 1,500 calories: Skip the kefir for breakfast, the cottage cheese for lunch, and the apple pie energy balls for an afternoon snack.
Make it 2,000 calories: For an evening snack, add 1/4 cup of unsalted dry roasted almonds.
3rd day
Breakfast (495 calories)
Morning snack (201 calories)
Lunch (352 calories)
PM Snack (213 calories)
Dinner (548 calories)
Daily total: 1,809 calories, 106g fat, 84g protein, 141g carbohydrates, 32g dietary fiber, 1,834mg sodium.
Make it 1,500 calories: Skip the kefir for breakfast and replace your afternoon snack with 1/3 cup of blueberries.
Make it 2,000 calories: For an evening snack, add 1/4 cup of unsalted dry roasted almonds.
Meal preparation tips: Make Lemon Chicken Orzo Soup with Kale and eat it for lunch from days 4 to 7.
Day 4
Breakfast (409 calories)
Morning snack (201 calories)
Lunch (346 calories)
PM Snack (260 calories)
Dinner (514 calories)
Evening snack (62 calories)
Daily total: 1,792 calories, 83g fat, 98g protein, 185g carbohydrates, 43g dietary fiber, 1,843mg sodium.
Make it 1,500 calories: Change your afternoon snack to one clementine and skip the evening snack.
Make it 2,000 calories: Add 1 cup of low-fat plain kefir to your breakfast and 1 medium apple to your morning snack.
Day 5
Breakfast (427 calories)
- 1 cup non-fat plain drained Greek yogurt
- 1/2 cup blueberries
- 3 tablespoons chopped almonds
- 2 tablespoons chia seeds
Morning snack (201 calories)
Lunch (346 calories)
PM Snack (260 calories)
Dinner (461 calories)
Evening snack (125 calories)
- 2 stalks of celery
- 1 tablespoon natural peanut butter
Daily total: 1,821 calories, 81g fat, 104g protein, 174g carbohydrates, 44g dietary fiber, 2,196mg sodium.
Make it 1,500 calories: Change your afternoon snack to one medium peach and skip the evening snack.
Make it 2,000 calories: Add 1 tablespoon to each slice of whole wheat toast. Natural peanut butter for breakfast.
Meal preparation tips: Make overnight oats with chia seeds for breakfast on days 6 and 7.
Day 6
Breakfast (495 calories)
Morning snack (248 calories)
- 1/4 cup unsalted dry roasted almonds
- 1/2 cup blueberries
Lunch (346 calories)
PM Snack (260 calories)
Dinner (466 calories)
Daily total: 1,816 calories, 92g fat, 87g protein, 179g carbohydrates, 34g dietary fiber, 1,777mg sodium.
Make it 1,500 calories: Skip the almonds for your morning snack and replace your afternoon snack with 1/4 cup of unsalted, dry-roasted, shelled pistachios.
Make it 2,000 calories: For an evening snack, add 1/4 cup of unsalted, dry-roasted shelled pistachios.
7th day
Breakfast (495 calories)
Morning snack (248 calories)
- 1/4 cup unsalted dry roasted almonds
- 1/2 cup blueberries
Lunch (346 calories)
PM Snack (260 calories)
Dinner (473 calories)
Daily total: 1,823 calories, 88g fat, 94g protein, 182g carbohydrates, 36g dietary fiber, 1,927mg sodium.
Make it 1,500 calories: Change your morning snack to 1 medium banana and your afternoon snack to 1 medium apple.
Make it 2,000 calories: For an evening snack, add 1 cup of carrot slices and 1 serving of garlic hummus.
