Youll find plenty of nutrient-dense ingredients, but theres one thing you wont see hereadded sugars.
While added sugars arent totally off the table, many of us are eating more than we realize.
Protein provides staying power to help keep you full between meals and snacks.
Photo:Photo: Will Dickey/Robby Lozano
It also helps reduce blood sugar spikes and provides stable energy.
To reduce the risk of metabolic syndrome, we skip added sugars.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
Will Dickey
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Meal plans are meant to be enjoyed and its normal to not love everything on the menu.
Check out more of ourheart-healthy, diabetes-friendly dinner recipesfor some additional inspiration.
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
If its easier for your routine to eat the same breakfast or lunch every day, then that works!
Each breakfast is between 409 and 495 calories, while lunch is about 350 calories.
These ranges are pretty similar, so a simple swap should be fine for most people.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Added sugars are those added duringprocessingto sweeten foods.
They include sugar, maple syrup, agave, high-fructose corn syrup and more.
Exercising for Metabolic Syndrome:
Physical activity is consistently linked to positive health outcomes.
If youre wondering how to get started, check out our7-Day Walking Plan for Metabolic Syndrome.
Snack (201 calories)
Lunch (352 calories)
P.M. Make it 2,000 calories:Add 1 medium apple to lunch and 1 servingGreen Beans Amandineto dinner.
Ted Cavanaugh
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Day 3
P.M. Make it 1,500 calories:Omit kefir at breakfast and change P.M. snack to 13 cup blueberries.
Meal-Prep Tip:MakeLemon Chicken Orzo Soup with Kaleto have for lunch on Days 4 through 7.
Jason Donnelly
Make it 1,500 calories:Change P.M. snack to 1 clementine and omit evening snack.
Make it 1,500 calories:Change P.M. snack to 1 medium peach and omit evening snack.
Make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp.
natural peanut butter to breakfast.
Meal-Prep Tip:MakeOvernight Oats with Chia Seedsto have for breakfast on Days 6 and 7.
Day 6
A.M. Make it 2,000 calories:Add 14 cup unsalted dry-roasted shelled pistachios as an evening snack.
Make it 2,000 calories:Add 1 cup carrot slices with 1 servingGarlic Hummusas an evening snack.
National Heart, Lung, and Blood Institute.What Is Metabolic Syndrome?
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
American Heart Association.Added Sugars.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
Published 2024 Feb 19. doi:10.3389/fphys.2024.1365761
American Heart Association.American Heart Association Recommendations for Physical Activity in Adults and Kids.
American Diabetes Association.Weekly Exercise Targets.
