7-Day No-Sugar, Antioxidant-Rich Meal Plan for Weight Loss

Key Points

  • This 7-day plan is set at 1,500 calories, with modifications for 2,000 calories.
  • Each day provides at least 74 grams of protein and 29 grams of fiber to support healthy weight loss.
  • This plan prioritizes antioxidant-rich foods for reduced inflammation and weight loss.

If you’re trying to lose weight, research suggests that eating a diet rich in antioxidants may help you achieve your goals.1 In this nutrient-rich meal plan for weight loss, we map out a week of delicious meals and snacks that include foods high in antioxidants. You’ll find richly pigmented produce and tons of healthy fats, such as nuts and salmon. To maximize nutrition, we skipped added sugars. While the occasional sweet snack won’t outweigh the health benefits of eating more antioxidant-rich foods, many people eat more added sugars than they realize, making weight loss challenging.2 Whether you’re trying to lose weight or are looking to eat more healthy foods, this meal plan can help. Let’s get started!

Meal Plan at a Glance
 BREAKFAST/ AM SNACK LUNCH/ PM SNACK DINNER
 Omelet/ Blackberries Salad/ Yogurt Chopped Salad
 Smoothie/ Energy bites Salad/ Apple Chicken & salad
 Smoothie/ Energy bites Salad/ Strawberries Pasta salad
 Omelet/ Blackberries Salad/ Pear Fish & salad
 Smoothie/ Energy bites Salad/ Yogurt Salad
 Smoothie/ Energy bites Salad/ Kefir Salad & chicken
 Omelet/ Plum Salad/ Strawberries Roasted veggies & lentils

 

Breakfast (387 calories)

  • 1 serving Avocado & Arugula Omelet
  • ½ cup blueberries
 

A.M. Snack (158 calories)

  • 1 cup blackberries
  • 2 servings Carrot Cake Energy Bites 
 

Lunch (401 calories)

  • 1 serving Bell Pepper & Feta Chickpea Salad
 

P.M. Snack (136 calories)

  • 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
  • ½  cup sliced strawberries
 

Dinner (409 calories)

  • 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
 

Daily Totals: 1,491 calories, 81g fat, 81g protein, 118g carbohydrate, 32g fiber, 1,311mg sodium

 

Make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Breakfast (318 calories)

  • 1 serving Strawberry-Banana Green Smoothie
 

A.M. Snack (158 calories)

  • 1 cup blackberries
  • 2 servings Carrot Cake Energy Bites 
 

Lunch (375 calories)

  • 1 serving Anti-Inflammatory Chicken & Beet Salad 
 

P.M. Snack (95 calories)

  • 1 medium apple
 

Dinner (545 calories)

  • 1 serving Perfect Pan-Seared Chicken Breasts
  • 1 serving Kale & Strawberry Salad
 

Daily Totals: 1,489 calories, 74g fat, 92g protein, 127g carbohydrate, 29g fiber, 1,882mg sodium

 

Make it 2,000 calories: Add 1 serving Avocado & Arugula Omelet to breakfast and add 1 ½ Tbsp. natural peanut butter to P.M. snack. 

Breakfast (318 calories)

  • 1 serving Strawberry-Banana Green Smoothie
 

A.M. Snack (238 calories)

  • 1 medium apple
  • 3 servings Carrot Cake Energy Bites 
 

Lunch (375 calories)

  • 1 serving Anti-Inflammatory Chicken & Beet Salad 
 

P.M. Snack (136 calories)

  • 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
  • ½  cup sliced strawberries
 

Dinner (417 calories)

  • 1 serving Walnut Pesto Pasta Salad
 

Daily Totals: 1,484 calories, 63g fat, 74g protein, 171g carbohydrate, 29g fiber, 1,467mg sodium

 

Make it 2,000 calories: Add 1 serving Avocado & Arugula Omelet to breakfast and add 4 Tbsp. chopped walnuts to P.M. snack.

Breakfast (387 calories)

  • 1 serving Avocado & Arugula Omelet
  • ½ cup blueberries
 

A.M. Snack (62 calories)

  • 1 cup blackberries
 

Lunch (375 calories)

  • 1 serving Anti-Inflammatory Chicken & Beet Salad 
 

P.M. Snack (131 calories)

  • 1 large pear
 

Dinner (548 calories)

  • 1 serving Pistachio-Crusted Halibut
  • 1 serving Quinoa Salad with Feta, Olives & Tomatoes
 

Daily Totals: 1,503 calories, 82g fat, 81g protein, 120g carbohydrate, 29g fiber, 1,965mg sodium

 

Make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast and 4 servings Carrot Cake Energy Bites to A.M. snack.

Breakfast (318 calories)

  • 1 serving Strawberry-Banana Green Smoothie
 

A.M. Snack (206 calories)

  • 1 cup blackberries
  • 3 servings Carrot Cake Energy Bites 
 

Lunch (375 calories)

  • 1 serving Anti-Inflammatory Chicken & Beet Salad 
 

P.M. Snack (136 calories)

  • 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
  • ½  cup sliced strawberries
 

Dinner (404 calories)

  • 1 serving Massaged Kale Salad with Roasted Squash & Chickpeas
 

Evening Snack (73 calories)

  • 1 serving Tart Cherry Nice Cream
 

Daily Totals: 1,512 calories, 62g fat, 79g protein, 174g carbohydrate, 36g fiber, 1,464mg sodium

 

Make it 2,000 calories: Add 1 serving Avocado & Arugula Omelet to breakfast and add 3 Tbsp. chopped walnuts to P.M. snack.

Breakfast (318 calories)

  • 1 serving Strawberry-Banana Green Smoothie
 

A.M. Snack (144 calories)

  • 3 servings Carrot Cake Energy Bites 
 

Lunch (401 calories)

  • 1 serving Bell Pepper & Feta Chickpea Salad
 

P.M. Snack (140 calories)

  • 1 cup low-fat plain kefir
  • 1 plum
 

Dinner (500 calories)

  • 1 serving Roasted Cabbage Caesar Salad with Chicken
 

Daily Totals: 1,503 calories, 65g fat, 83g protein, 155g carbohydrate, 30g fiber, 1,516mg sodium

 

Make it 2,000 calories: Add 1 serving Avocado & Arugula Omelet to breakfast and add ¼ cup unsalted shelled pistachios to P.M. snack.

Breakfast (387 calories)

  • 1 serving Avocado & Arugula Omelet
  • ½ cup blueberries
 

A.M. Snack (138 calories)

  • â…” cup unsalted low-fat cottage cheese
  • 1 plum
 

Lunch (401 calories)

  • 1 serving Bell Pepper & Feta Chickpea Salad
 

P.M. Snack (136 calories)

  • 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
  • ½  cup sliced strawberries
 

Dinner (452 calories)

  • 1 serving Roasted Root Veggies & Greens over Spiced Lentils
 

Daily Totals: 1,513 calories, 77g fat, 83g protein, 130g carbohydrate, 31g fiber, 1,420mg sodium

 

Make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast and add ¼ cup chopped walnuts to P.M. snack.