7-Day No-Sugar, Antioxidant-Rich Meal Plan for Weight Loss

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On May 23, 2025

Meal Plan at a Glance
BREAKFAST/ AM SNACK	LUNCH/ PM SNACK	DINNER
Omelet/ Blackberries	Salad/ Yogurt	Chopped Salad
Smoothie/ Energy bites	Salad/ Apple	Chicken & salad
Smoothie/ Energy bites	Salad/ Strawberries	Pasta salad
Omelet/ Blackberries	Salad/ Pear	Fish & salad
Smoothie/ Energy bites	Salad/ Yogurt	Salad
Smoothie/ Energy bites	Salad/ Kefir	Salad & chicken
Omelet/ Plum	Salad/ Strawberries	Roasted veggies & lentils

Day 1

Breakfast (387 calories)

A.M. Snack (158 calories)

Lunch (401 calories)

P.M. Snack (136 calories)

1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup sliced strawberries

Dinner (409 calories)

Daily Totals: 1,491 calories, 81g fat, 81g protein, 118g carbohydrate, 32g fiber, 1,311mg sodium

Make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 2

Jacob Fox

Breakfast (318 calories)

A.M. Snack (158 calories)

Lunch (375 calories)

P.M. Snack (95 calories)

Dinner (545 calories)

Daily Totals: 1,489 calories, 74g fat, 92g protein, 127g carbohydrate, 29g fiber, 1,882mg sodium

Make it 2,000 calories: Add 1 serving Avocado & Arugula Omelet to breakfast and add 1 ½ Tbsp. natural peanut butter to P.M. snack.

Day 3

Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster

Breakfast (318 calories)

A.M. Snack (238 calories)

Lunch (375 calories)

P.M. Snack (136 calories)

1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup sliced strawberries

Dinner (417 calories)

Daily Totals: 1,484 calories, 63g fat, 74g protein, 171g carbohydrate, 29g fiber, 1,467mg sodium

Make it 2,000 calories: Add 1 serving Avocado & Arugula Omelet to breakfast and add 4 Tbsp. chopped walnuts to P.M. snack.

Day 4

Ali Redmond

Breakfast (387 calories)

A.M. Snack (62 calories)

Lunch (375 calories)

P.M. Snack (131 calories)

Dinner (548 calories)

Daily Totals: 1,503 calories, 82g fat, 81g protein, 120g carbohydrate, 29g fiber, 1,965mg sodium

Make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast and 4 servings Carrot Cake Energy Bites to A.M. snack.

Day 5

Andrea Mathis

Breakfast (318 calories)

A.M. Snack (206 calories)

Lunch (375 calories)

P.M. Snack (136 calories)

1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup sliced strawberries

Dinner (404 calories)

Evening Snack (73 calories)

Daily Totals: 1,512 calories, 62g fat, 79g protein, 174g carbohydrate, 36g fiber, 1,464mg sodium

Make it 2,000 calories: Add 1 serving Avocado & Arugula Omelet to breakfast and add 3 Tbsp. chopped walnuts to P.M. snack.

Day 6

Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf

Breakfast (318 calories)

A.M. Snack (144 calories)

Lunch (401 calories)

P.M. Snack (140 calories)

1 cup low-fat plain kefir
1 plum

Dinner (500 calories)

Daily Totals: 1,503 calories, 65g fat, 83g protein, 155g carbohydrate, 30g fiber, 1,516mg sodium

Make it 2,000 calories: Add 1 serving Avocado & Arugula Omelet to breakfast and add ¼ cup unsalted shelled pistachios to P.M. snack.

Day 7

Breakfast (387 calories)

A.M. Snack (138 calories)

⅔ cup unsalted low-fat cottage cheese
1 plum

Lunch (401 calories)

P.M. Snack (136 calories)

1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
½ cup sliced strawberries

Dinner (452 calories)

Daily Totals: 1,513 calories, 77g fat, 83g protein, 130g carbohydrate, 31g fiber, 1,420mg sodium

Make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast and add ¼ cup chopped walnuts to P.M. 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 Antioxidant-Rich Dinners in 30 Minutes or Less and our Anti-Inflammatory Diet Center.

Can I eat the same breakfast or lunch every day?
Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 318 to 387 calories, while the lunches span from 375 to 401 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.

Why is there not a 1,200-calorie modification?
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.

Does added sugar cause weight gain?
It’s impossible to generalize a single cause of weight gain, as factors such as overall diet, genetics, sleep, stress, hormones and physical activity can all play a role in body weight. That said, research indicates that a diet high in added sugars likely contributes to an increase in body weight. While added sugars can certainly be part of a healthy eating routine in moderation, many people eat more than they realize. Take a peek at the nutrition label and see where added sugars may make their way into your routine.

What Are Antioxidants?

Antioxidants are a group of nutrients that help prevent and repair oxidative stress in the body. Cell damage caused by unrestrained oxidative stress is linked to an increased risk of cardiovascular disease, some cancers and inflammation. They’re often found in colorful fruits, vegetables, nuts and fish, such as salmon. Specific antioxidants include vitamin C, vitamin E, carotenoids, polyphenols, anthocyanins (responsible for the dark purple and blue color in fruits such as blueberries, plums and purple cabbage), as well as lycopene, found in tomatoes and watermelon. Eating a wide variety of fruits, vegetables and nuts can help provide an array of antioxidants to your routine.

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.