Looking to shed a few pounds without starving yourself or cutting out entire food groups? One of the smartest (and most sustainable) strategies for weight loss is increasing your fiber intake—without the added sugars that often sabotage your progress.

This 7-day, dietitian-approved meal plan focuses on high-fiber, nutrient-dense foods like whole grains, legumes, fruits, and vegetables, while eliminating added sugars that can spike your cravings and derail your goals.

Inside, you’ll get a complete week of balanced meals and snacks that promote satiety, support digestion, and keep your energy steady—all while helping you slim down. Backed by evidence and crafted for real-life success, this plan takes the guesswork out of healthy eating.

Table of Contents

1. Why High-Fiber & No-Sugar Works for Weight Loss

2. What to Expect from This Meal Plan

3. 7-Day Sample Menu (With Adjustments for 1,800 & 2,000 Calories)

4. Smart Prep Tips to Stay on Track

5. Final Thoughts & Next Steps

1. Why High-Fiber & No-Sugar Works for Weight Loss

Fiber is your secret weapon.
Dietary fiber helps you feel full longer, supports gut health, and balances blood sugar—three critical factors for healthy weight loss. Studies consistently show that people who eat more fiber tend to weigh less and experience fewer cravings.

Added sugar, on the other hand, is a sneaky culprit.
It’s hidden in everything from sauces to cereals, and too much of it not only fuels weight gain but also increases your risk of heart disease and inflammation. That’s why this plan skips added sugars while still giving you delicious, naturally sweet options from fruits and vegetables.

Pro Tip: Aim for at least 25–35g of fiber per day for optimal digestive and metabolic health.

2. What to Expect from This Meal Plan

Each day is carefully designed to give you:
– A balanced blend of lean protein, healthy fats, and complex carbs
– No added sugars—only natural sweetness from fruit
– High fiber (30–37g daily) to support fullness and regular digestion
– Meals that fall around 1,500 calories, with built-in options to scale to 1,800 or 2,000

You’ll enjoy satisfying meals like creamy smoothies, protein-rich quiches, hearty salads, and flavor-packed dinners—all with zero added sugar.

3. 7-Day Meal Plan Breakdown

Here’s your week of nourishing meals, with full details for Days 1–7. Each day includes breakfast, morning snack, lunch, afternoon snack, and dinner.

Day 1

• Breakfast: Raspberry-Peach-Mango Smoothie Bowl

• Snack: Greek yogurt + raspberries

• Lunch: Chickpea Salad with Bell Peppers & Feta

• Snack: Pear slices + almond butter

• Dinner: Sheet-Pan Chicken Thighs with Cabbage & Sweet Potatoes

• Fiber: 34g | Calories: 1,503

• Upgrade to 1,800–2,000 Calories: Add banana “ice cream” + chia seeds

Day 2

• Breakfast: Broccoli, White Bean & Cheese Quiche + raspberries

• Snack: Pear + almond butter

• Lunch: Chicken & Beet Salad (anti-inflammatory)

• Snack: Cottage cheese jar with chickpeas & peppers

• Dinner: Roasted Root Veggies with Spiced Lentils

• Fiber: 31g | Calories: 1,511

• Higher Calorie Add-On: Crunchy Quinoa Bites + fruit

Day 3

• Breakfast: Broccoli, Bean & Cheese Quiche

• Snack: Yogurt + blackberries + flax + chia

• Lunch: Chicken & Beet Salad

• Snack: Cottage cheese jar with veggies

• Dinner: Baked Halibut with Brussels Sprouts & Quinoa

• Fiber: 31g | Calories: 1,516

• Boost It: Apple + chia-enhanced yogurt + quinoa bites

Day 4

• Breakfast: Quiche

• Snack: Pear + almond butter

• Lunch: Chicken & Beet Salad

• Snack: Cottage cheese jar with bell peppers & chickpeas

• Dinner: White Bean, Spinach & Orzo with Feta

• Fiber: 30g | Calories: 1,500

• For More Calories: Add almonds + peanut butter banana ice cream

Day 5

• Breakfast: Quiche

• Snack: Yogurt + blackberries + flax + chia

• Lunch: Chicken & Beet Salad

• Snack: Cottage cheese jar

• Dinner: Chili-Lime Chicken Bowls

• Fiber: 32g | Calories: 1,523

• To Reach 2,000 Calories: Add fruit and extra chia

Day 6

• Breakfast: Black Bean Protein Breakfast Bowl

• Snack: Kefir + blueberries

• Lunch: Tuna Salad Lettuce Wraps + pear

• Snack: Crunchy Roasted Chickpeas

• Dinner: Lemon-Garlic Salmon Sheet-Pan with Potatoes & Green Beans

• Fiber: 37g | Calories: 1,497

• Add-Ons: Banana, apple, and banana ice cream

Day 7

• Breakfast: Black Bean Protein Breakfast Bowl

• Snack: Kefir + blueberries

• Lunch: Tuna Lettuce Wraps + pear

• Snack: Roasted Chickpeas

• Dinner: Zucchini Noodles with Shrimp & Avocado Pesto

• Fiber: 37g | Calories: 1,517

• For More Calories: Add fruit and quinoa bites

4. Smart Meal Prep Tips

Save time, reduce decision fatigue, and stay consistent by prepping these key items in advance:

Make Ahead:

• Broccoli, White Bean & Cheese Quiche (Days 2–5 breakfast)

• Anti-Inflammatory Chicken & Beet Salad (Days 2–5 lunch)

• Cottage Cheese Snack Jars with Chickpeas & Peppers (Days 6–7)

Batch Cooking Hack:
Roast a tray of veggies, cook quinoa, and prep dressings on Sunday for a stress-free week ahead.

5. Final Thoughts & Next Steps

Following a high-fiber, no-added-sugar meal plan is one of the most effective (and healthy!) ways to lose weight without feeling deprived. With this plan, you’ll nourish your body with real foods, enjoy satisfying meals, and support your long-term wellness goals.

💡 Next Steps:

• ✅ Bookmark this plan for weekly use

• ✍️ Sign up for our newsletter for more dietitian-created meal plans