Enjoy the best flavors of spring in this protein-packed meal plan.

Recipe photos: Victor Protasio and Grant Webster.

Snack (170 calories)

Lunch (406 calories)

P.M. Make it 1,500 calories:Omit A.M. snack and P.M. snack.

a side by side of some of the recipes featured in the : 7-Day No-Sugar, High-Protein Meal Plan for Spring, Created by a Dietitian

Photo:Recipe photos: Victor Protasio and Grant Webster. EatingWell design,

Make it 2,000 calories:Add 1 servingApple with Cinnamon Almond Butteras an evening snack.

Make it 1,500 calories:Omit P.M. snack.

Make it 2,000 calories:Add 1 medium apple to lunch and add a 1-oz.

a photo of the Sheet Pan Crusted Salmon with Sliced Leeks served on a ceramic plate

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman

slice of whole-wheat baguette to dinner.

Make it 1,500 calories:Omit A.M. snack.

Make it 2,000 calories:Add 2 Tbsp.

Crispy Pea Fritter Salad

Jason Donnelly

almond butter to evening snack.

Make it 2,000 calories:Add 1 servingCottage Cheese Snack Jar with Fruitas an evening snack.

Make it 1,500 calories:Omit evening snack.

an image of the High-Protein Penne with Ground Turkey & Mushrooms

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley

Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.

Make it 1,500 calories:Omit orange at breakfast and omit P.M. snack.

Make it 2,000 calories:Add 1 servingSpinach Smoothieto breakfast.

a recipe photo of the Baked Zucchini, Feta & Egg Tortilla

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

Each option we selected is a protein-rich meal, so a simple swap should work for most people.

We no longer provide modifications for 1,200-calorie days in our meal plans.

Added sugars refer to sugar or sweeteners that are added during processing.

an image of the Roasted Potato Tzatziki Bowl

Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Christina Daley

These include honey, maple syrup, white sugar, high-fructose corn syrup and more.

Foods with natural sugars include unsweetened dairy, fruits and vegetables.

You may be surprised!

Creamy garlic skillet chicken with spinach recipe

Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Centers for Disease Control and Prevention.Get the Facts: Added Sugars.

2023;381:e071609.

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doi:10.1136/bmj-2022-071609

Pouring cola over ice cube in clear glass with straw.

Sugar cubes in a glass on a pink background

30-Day-No-Sugar-High-Protein-Meal-Plan-for-Beginners.jpg

a side by side of recipes featured in the 7-Day No-Sugar, High-Protein Meal Plan for Beginners, Created by a Dietitian

meal plan

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a collage featuring EatingWell’s recipes in the meal plan

a collage featuring some of the recipes in the 7 day no sugar, high fiber, high protein meal plan

Lemon Chicken Orzo Soup with Kale

a collage featuring some of the recipes in the meal plan

One-Pot Lentil & Vegetable Soup with Parmesan

a collage featuring some of the recipes in the 30-day high protein meal plan for beginners

a side by side of the Simplest Spinach Salad and the Banana Cream Pie-Inspired Overnight Oats

Recipe images of Shrimp Tacos and Honey-Mustard Pork with Spinach & Smashed White Bean Puree on designed background

a recipe photo of the Fish Taco Bowls with Green Cabbage Slaw

Spring Green Soup with Chicken

a collage featuring two of the recipes part of the 7-Day High-Protein Plant-Based Meal Plan, Created By a Dietitian

a recipe photo of the Bircher Muesli served in bowls with berries