If you’re looking to lower cholesterol, improve heart health, and ditch added sugars without sacrificing flavor, this seven-day meal plan is your roadmap. Designed by a dietitian, this plan provides 1,500 calories per day (with modifications for 2,000 calories), at least 32 grams of fiber daily, and zero added sugar.

By focusing on fiber-rich foods, lean proteins, and heart-healthy fats while cutting back on sugar and saturated fat, this plan helps support cholesterol management, balanced blood sugar, and long-term heart health.

How This Plan Supports Heart Health

• Fiber first: Each day provides at least 32g of fiber, which helps lower cholesterol and supports gut health.

• No added sugar: Eliminating added sugars reduces blood sugar spikes and keeps calories nutrient-dense.

• Balanced fats: Meals focus on unsaturated fats (like nuts, seeds, and fish) while keeping saturated fat in check.

• Protein-packed: Each day delivers enough protein to maintain energy and support muscle health.

Meal Plan at a Glance

7-Day No-Sugar Meal Plan

Day 1

• Breakfast (288 cal): Muesli with raspberries

• Snack (121 cal): Greek yogurt + blueberries

• Lunch (381 cal): Frittata with butternut squash, kale & sage + pear

• Snack (206 cal): Almonds

• Dinner (508 cal): Salmon & avocado salad
  Daily total: 1,504 calories, 34g fiber

(2,000-calorie option: add smoothie, walnuts, banana)

Day 2

• Breakfast (264 cal): Sprouted toast with almond butter + apple slices

• Snack (131 cal): Pear

• Lunch (392 cal): Spinach & feta turkey meatballs with herbed quinoa

• Snack (285 cal): Yogurt + blueberries + walnuts

• Dinner (412 cal): Hummus-crusted chicken + roasted root veggies
  Daily total: 1,485 calories, 33g fiber

(2,000-calorie option: add toast, almonds, quinoa)

Day 3

• Breakfast (288 cal): Muesli with raspberries

• Snack (242 cal): Apple + almond butter

• Lunch (392 cal): Spinach & feta turkey meatballs with herbed quinoa

• Snack (129 cal): Kefir + orange

• Dinner (458 cal): Vegetarian chopped power salad + baguette
  Daily total: 1,509 calories, 36g fiber

(2,000-calorie option: add smoothie, almonds)

Day 4

• Breakfast (264 cal): Toast with almond butter + apple

• Snack (199 cal): Pear + kefir

• Lunch (392 cal): Spinach & feta turkey meatballs with herbed quinoa

• Snack (139 cal): Almonds

• Dinner (497 cal): Lemon-garlic chicken thighs + quinoa + salad
  Daily total: 1,491 calories, 32g fiber

(2,000-calorie option: add extra toast, almonds, banana, avocado)

Day 5

• Breakfast (288 cal): Muesli with raspberries

• Snack (210 cal): Yogurt + blueberries + walnuts

• Lunch (392 cal): Spinach & feta turkey meatballs with herbed quinoa

• Snack (131 cal): Pear

• Dinner (486 cal): Lentil & vegetable soup + baguette + salad
  Daily total: 1,507 calories, 38g fiber

(2,000-calorie option: add smoothie, almonds)

Day 6

• Breakfast (264 cal): Toast with almond butter + apple

• Snack (206 cal): Almonds

• Lunch (367 cal): Lentil & vegetable soup + orange

• Snack (204 cal): Yogurt + walnuts + blueberries

• Dinner (478 cal): Spicy shrimp, vegetable & couscous bowls
  Daily total: 1,520 calories, 32g fiber

(2,000-calorie option: add toast, banana, cucumber & avocado salad)

Day 7

• Breakfast (288 cal): Muesli with raspberries

• Snack (242 cal): Apple + almond butter

• Lunch (367 cal): Lentil & vegetable soup + orange

• Snack (149 cal): Yogurt + raspberries

• Dinner (477 cal): Sweet potato-black bean tacos
  Daily total: 1,514 calories, 47g fiber

(2,000-calorie option: add smoothie, extra almond butter, walnuts)

Strategies to Lower Cholesterol & Boost Heart Health

• Load up on fiber: Fiber helps lower LDL (“bad”) cholesterol and reduces inflammation. Aim for 25–38 grams daily.

• Move regularly: Exercise raises HDL (“good”) cholesterol and lowers LDL. Target 150 minutes per week of cardio + strength training.

• Choose healthy fats: Favor unsaturated fats (nuts, olive oil, salmon) over saturated fats (butter, fatty meats).

• Support gut health: Add probiotic foods like kefir, yogurt, kimchi, and kombucha.

• Manage stress: Chronic stress raises inflammation and heart disease risk—practice mindfulness, deep breathing, or light exercise.

• Get regular check-ups: High cholesterol often has no symptoms, so regular lab tests are essential.

Conclusion

This 7-day no-sugar meal plan proves that heart-healthy eating doesn’t have to be boring. By cutting out added sugars, focusing on fiber, and including plenty of nutrient-dense meals, you’ll nourish your heart, support healthy cholesterol levels, and enjoy delicious food at the same time.