Recipe photos: Robby Lozano.

This meal plan aligns with the American Heart Associationsheart-healthy dietrecommendations.

It centers around fruits, veggies, whole grains, lean proteins and healthy fats.

a collage featuring recipes in the 7 Day No-Sugar Meal Plan for Heart Health, Created by a Dietitian

Photo:Recipe photos: Robby Lozano. EatingWell design.

Americans eat an average of 17 teaspoons of added sugar per day.

Instead, you get sweetness from natural sugars in fruit or dairy.

This is beneficial for heart health, metabolic health and more.

an image of the Orange Peel Smoothie

Photographer: Robby Lozano, Food Stylist: Tricia Manzanero, Prop Stylist: Josh Hoggle

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs.

While we previously included meal plans and modifications for 1,200 calories, we no longer do.

Note:confirm to use no-sugar-added muesli for breakfast.

Chickpea & quinoa grain bowl in a white shallow bowl, with a fork on the left side

Robby Lozano

you could also browse our wide array ofheart-healthy recipesorno added sugar recipesfor a different option.

Feel free to eat the same breakfast and lunch every day if thats easier for your routine.

Each breakfast is about 350 calories, while the lunch options range from about 410 to 500 calories.

7222786.jpg

These ranges are fairly similar, so a swap should work for most people.

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

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.

Inflammation Issue: This No-Added-Sugar Golden Milk-Shake Is Packed with Anti-Inflammatory Ingredients

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

U.S. Department of Agriculture.

Department of Health and Human Services.Dietary Guidelines for Americans 2020-2025.

American Heart Association.How Much Sugar is Too Much?

One-Pot Lemon-Asparagus Pasta with Shrimp

Brie Passano

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

Centers for Disease Control and Prevention.Heart Disease Risk Factors.

American Heart Association.The American Heart Association Diet and Lifestyle Recommendations.

Red Lentil Soup with Saffron

Jacob Fox

American Heart Association.How much sodium should I eat per day?

Huang Y, Chen Z, Chen B, et al.Dietary sugar consumption and health: umbrella review.BMJ.

2023;381:e071609.

Stuffed Sweet Potato with Hummus Dressing, low angle on a plate

Ali Redmond

doi:10.1136/bmj-2022-071609

American Heart Association.Added Sugars.