Lose 30 lbs with This 7-Day Sugar Detox Menu Plan

Related: I Gave Up Sugar for 30 Days-Here’s What Happened

Our bodies are well-equipped to naturally “detox” (thanks to the gut, liver and kidneys, which work together to filter out impurities). If you’re an otherwise healthy person, you don’t need to “cleanse” or “detox” but if you’ve been eating too much sugar or refined or processed foods lately, you may feel like you need a break from those foods in particular. This detox diet plan does just that and fuels your body with the nutrients it needs to stay healthy while limiting foods, like added sugar, that can do harm when you have too much.

In this healthy meal plan, we cut out all forms of added sugar (think granulated sugar, honey, maple syrup and all of these other names for sugar you may see in packaged foods) and load up on delicious whole foods for a week of satisfying sugar-free meals and snacks. What you will find are lots of fresh fruits and vegetables, fiber-rich whole grains, filling lean protein and healthy fats. This balanced week of clean eating will help you to feel refreshed, energized and good about what’s on your plate. Plus, at 1,200 calories, you’ll be on track to lose a healthy 1 to 2 pounds per week. Not sure if this is the right calorie level for you? Calculate your daily calorie goal and then choose between this 1,200 calorie plan or the 1,500- or 1,800-calorie versions.

Read the Meal-Prep Tips throughout the meal plan for information on how you can prep-ahead and use leftovers during the week. And don’t miss the Clean-Eating Shopping Tips for pointers on how to find versions of packaged foods with the least amount of added sugars.

1. Bake the Muffin-Tin Quiches with Smoked Cheddar & Potato in the morning on Day 1. Individually wrap the remaining quiches in plastic and refrigerate for up to 3 days or freeze for up to 1 month. You’ll be having this again for breakfast on Days 3 and 6. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
2. Start the Slow-Cooker Vegetable Soup in the morning on Day 1 so it’s ready in time for lunch. Refrigerate 2 servings to have for lunch on Day 2 and dinner on Day 6. Any leftover soup can be frozen for up to 6 months.
3. Make the Peanut Butter-Oat Energy Balls to have for snacks on Days 2, 3 & 5. Refrigerate for up to 1 week.

Meal-Prep Tip: Stock up on some air-tight meal-prep containers to keep your meals fresh throughout the week. (We like these ones from Amazon, $39 for a set of 8).

• 2 Muffin-Tin Quiches with Smoked Cheddar & Potato
• 1 medium orange
• 1 cup herbal tea (try this variety pack from Amazon, $15)

• 1 1/2 cups Slow-Cooker Vegetable Soup
• 2 cups mixed greens dressed with 2 Tbsp. Citrus-Lime Vinaigrette and topped with 2 Tbsp. pumpkin seeds (pepitas)

Meal-Prep Tip: Save leftover Citrus-Lime Vinaigrette for lunch on Day 4 and dinner on Day 6.

• 1/2 cup frozen raspberries
• 1/4 cup whole-milk plain yogurt
• 2 tsp. chia seeds (you can buy a bulk container on Amazon for $7)

Blend raspberries together with yogurt and chia seeds to create a quick smoothie.

• 1 serving Roasted Salmon with Smoky Chickpeas & Greens

Daily Totals: 1,197 calories, 97 g carbohydrates, 29 g fiber, 73 g protein, 61 g fat, 1,950 mg sodium.

• 1 1/3 cups Muesli with Raspberries
• 1 cup herbal tea (try this variety pack from Amazon, $15)

Clean-Eating Shopping Tip: When buying muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this whole-grain breakfast.

• 1 hard-boiled egg seasoned with a pinch each of salt & pepper

• 1 1/2 cups Slow-Cooker Vegetable Soup
• 1 slice Everything Bagel Avocado Toast

Clean-Eating Shopping Tip: Use sprouted-grain bread during your sugar detox; it’s made without added sugars, unlike many store-bought breads.

• 1 serving Peanut Butter-Oat Energy Balls

• 2 cups No-Cook Black Bean Salad
• 1/4 cup hummus
• 1/2 cup cucumber slices for dipping into hummus

Meal-Prep Tip: Refrigerate 1 serving of the No-Cook Black Bean Salad for lunch on Day 3.

Daily Totals: 1,219 calories, 158 g carbohydrates, 45 g fiber, 53 g protein, 51 g fat, 1,937 mg sodium.

• 2 Muffin-Tin Quiches with Smoked Cheddar & Potato
• 1 medium orange
• 1 cup herbal tea (try this variety pack from Amazon, $15)

• 1 cup raspberries

• 2 cups No-Cook Black Bean Salad

• 1 serving Peanut Butter-Oat Energy Balls

• 2 1/2 cups Roasted Veggie Brown Rice Buddha Bowl

Meal-Prep Tip: When making the Roasted Veggie Brown Rice Buddha Bowl for dinner, prepare the associated recipes linked to on the recipe page (Easy Brown Rice, Colorful Roasted Sheet-Pan Veggies, Soy-Lime Roasted Tofu and Creamy Vegan Cashew Sauce). This way, you’ll have leftovers for lunch later in the week-you’ll use these same ingredients in the Edamame & Veggie Rice Bowl on Day 4 and the Roasted Veggie Mason Jar Salad on Day 6.

Daily Totals: 1,213 calories, 133 g carbohydrates, 33 g fiber, 54 g protein, 59 g fat, 1,282 mg sodium.

• 1 slice Everything Bagel Avocado Toast
• 1 hard-boiled egg seasoned with a pinch each salt & pepper
• 1 cup herbal tea (try this variety pack from Amazon, $15)

• 2 cups Edamame & Veggie Rice Bowl

• 1 medium orange

• 1 serving Spaghetti Squash & Chicken with Avocado Pesto

Meal-Prep Tip: Cook an extra 3 oz. of chicken to use in the lunch recipe on Day 5.

Daily Totals: 1,202 calories, 104 g carbohydrates, 26 g fiber, 52 g protein, 69 g fat, 1,242 mg sodium.

• 1 1/3 cups Muesli with Raspberries
• 1 cup herbal tea (try this variety pack from Amazon, $15)

• 2 Tbsp. hummus
• 1/3 cup cucumber slices

• 1 serving Chicken & Apple Kale Wraps

• 1 serving Peanut Butter-Oat Energy Balls

• 1 serving Roasted Vegan Cauliflower Soup with Parsley-Chive Swirl
• 2 cups mixed greens dressed with 2 Tbsp. Creamy Vegan Cashew Sauce

Meal-Prep Tip: Save a serving of the Roasted Vegan Cauliflower Soup with Parsley-Chive Swirl to have for lunch on Day 7. Refrigerate any leftovers for up to 3 days or freeze for up to 3 months for an easy ready-made lunch or dinner down the road.

Daily Totals: 1,210 calories, 123 g carbohydrates, 30 g fiber, 55 g protein, 62 g fat, 1,167 mg sodium.

• 2 Muffin-Tin Quiches with Smoked Cheddar & Potato
• 1 cup herbal tea (try this variety pack from Amazon, $15)
• 1 medium orange

• 4 cups Roasted Veggie Mason Jar Salad

• 1/2 cup frozen raspberries
• 1/2 cup whole-milk plain yogurt
• 1 Tbsp. chia seeds (you can buy a bulk container on Amazon for $7)

Blend raspberries together with yogurt and chia seeds to create a quick smoothie.

• 1 1/2 cups Slow-Cooker Vegetable Soup
• 2 cups mixed greens dressed with 2 Tbsp. Citrus-Lime Vinaigrette and topped with 2 Tbsp. pumpkin seeds (pepitas)

Daily Totals: 1,205 calories, 100 g carbohydrates, 31 g fiber, 66 g protein, 69 g fat, 1,806 mg sodium.

• 2 cups Raspberry-Peach-Mango Smoothie Bowl
• 1 cup herbal tea (try this variety pack from Amazon, $15)

• 1 hard-boiled egg seasoned with a pinch each salt & pepper

• 1 serving Roasted Vegan Cauliflower Soup with Parsley-Chive Swirl

• 1 Tbsp. Creamy Vegan Cashew Sauce
• 1/2 cup cucumber slices for dipping

• 1 serving Baked Fish Tacos with Avocado
• 1 cup Spicy Cabbage Slaw

Daily Totals: 1,210 calories, 101 g carbohydrates, 21 g fiber, 56 g protein, 67 g fat, 1,519 mg sodium.

See More:

3-Day Clean-Eating Kick-Start Meal Plan

14-Day Clean-Eating Meal Plan: 1,200 Calories

What Happens When You Consume Too Much Sugar