7 Days of Nourishment (No Refined Sugar)

This meal plan is designed to give you a kickstart on your journey to reduce refined sugar. Sure, there’s still natural sugar in fruits and even the occasional cookie, but hey – it’s a start! Each day focuses on wholesome ingredients, balanced protein, fiber, and healthy fats to support your body and curb cravings. Simple breakfasts, hearty lunches, and colorful dinners make eating well effortless, while smart snack choices keep you fueled between meals. Leftovers are cleverly reused to reduce waste and save time in the kitchen. Whether you’re meal prepping or cooking day by day, this plan makes healthy eating practical, delicious, and completely stress-free.

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*The plan is meant to be a flexible guide, not a strict rulebook. If you’re hungrier, eat more – if you’re less hungry, eat less.

*You can always add extra snacks between meals if the plan doesn’t feel like enough for you. Everything depends on your personal factors such as age, activity level, metabolism, lifestyle, and overall health.

*Most importantly, stay relaxed and never stressed, have fun, be creative in the kitchen, and don’t worry if you don’t follow it perfectly.

Take a sneak peek at your week of delicious, balanced meals:

Monday

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• Ovrenight oats with chia seeds, almond milk, banana, and cocoa powder
• Chicken Tikka Masala + 120 g cooked rice
• 2 brazil nuts + one apple
• Salmon fillet with roasted broccoli and green beans

Tuesday

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• Plain yogurt with berries, a drizzle of honey, and a sprinkle of granola
• Leftovers Chicken Tikka Masala with 120 g cooked rice
• 1 Walnut & Blueberry Cookies and a cup of herbal tea 
• Stuffed bell peppers with lean beef mince, brown rice, and herbs

Wednesday

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• Avocado toast on whole grain bread with poached egg 
• Zucchini & Oat Patties (3-4 patties) with side salad and tzatziki
• 2 Walnut & Blueberry Cookies and a herbal tea
• Grilled salmon fillet with sweet potato mash and steamed green beans

Thursday

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• Avocado toast on whole grain bread with poached egg
• Leftovers Zucchini & Oat Patties (3-4 patties) with side salad and tzatziki
• Boiled egg and cucumber slices + 1 walnut cookies
• Baked trout with herb ernst, bulgur, and a side of ratatouille vegetables

Friday

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• Tyla’s Bliss Smoothie
• Chicken wrap with hummus, lettuce, and grated carrot in whole wheat tortilla 
• 2 Rice cakes with cottage cheese and radish/cucumber  + seeds
• Healthy Roast Dinner (chiken fillet, broccoli, sweet potato)

Saturday

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• Vegetable Muffins
• Leftovers Chicken wrap with hummus, lettuce, and grated carrot in tortilla
• Plain Yogurt with a Teaspoon of Flaxseed and Berries
• Grilled Chicken Skewers with Roasted Vegetables and Couscous

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Meal Prep & Week Tips Based on This Plan:

• Batch cook proteins: Grill or bake extra salmon, chicken, or trout at the start of the week for easy lunches or dinners.
• Prep grains in advance: Cook rice, couscous, or bulgur in larger quantities; store in airtight containers for quick meal assembly.
• Roast vegetables in bulk: Roasted broccoli, zucchini, peppers, and sweet potatoes can be eaten with multiple meals, added to salads, or used in wraps.
• Prepare breakfasts ahead: Overnight oats, muffins, and smoothie packs (pre-measured fruits + seeds) save time in the mornings.
• Snack portions: Pre-portion nuts, cookie bites, or yogurt with berries so they’re ready to grab when hunger hits.
• Use leftovers creatively: Transform zucchini patties, roasted veggies, and cooked proteins into bowls, wraps, salads, or simple stir-fries.

Day 1

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Breakfast:

Ovenight oats with chia seeds, almond milk, banana, and cocoa powder
Approx. per serving: 400 kcal, 9.7 g protein, 64 g carbohydrates, 13 g fiber, 10 g fat

For a delicious and creamy overnight oats recipe, combine ½  cup (50 g) rolled oats, 1 tbsp (10 g) chia seeds, 1 tbsp (5 g) unsweetened cocoa powder, and 1 cup (240 ml) unsweetened almond milk in a jar or container. Slice in 1 small banana (about 100 g) and stir well to mix everything evenly. Cover and refrigerate overnight or for at least 4 hours. In the morning, give it a good stir and top with a few banana slices, a drizzle of nut butter, or a sprinkle of dark chocolate chips if you like.

Lunch:

Chicken Tikka Masala + 120 g cooked rice
Approx. per serving: 575 kcal, 28 g protein, 39 g carbohydrates, 6 g fiber, 34 g fat

I decided to include this Chicken Tikka Masala recipe because it features a variety of warming spices like turmeric, ginger, and garlic, all known for their anti-inflammatory and digestive benefits. lt also uses garam masala – a flavorful blend of several spices including cumin, coriander, cardamom, and cinnamon – which brings complexity and richness to the dish while boosting its nutritional value.

Paired with 120 g of cooked rice (which is optional – you can always swap it with something you prefer)

Find the full recipe in the Exclusiue Recipes section! Chicken Tikka Masala

Snack:

2 brazil nuts + one apple
Approx. per serving: 200 kcal, 12 g protein, 5 g carbohydrates, 2 g fiber, 10 g fat

Brazil nuts are an excellent source of selenium, a powerful antioxidant that supports immune function and thyroid health. Selenium is as beneficial for the body as it is challenging to obtain in the required daily amounts from food alone. Brazil nuts are the top choice for anyone struggling with a selenium deficiency. Just 2 nuts provide the full daily recommended intake of selenium for both men and warnen. However, it’s important to note that while selenium is incredibly beneficial, it can be toxic in high doses. Therefore, moderation is key, and a small handful of Brazil nuts per day is sufficient to reap all the health benefits.

Dinner:

Salmon fillet with roasted broccoli and green beans
Approx. per serving: 433 kcal, 28 g protein, 15 g carbohydrates, 6 g fiber, 28 g fat

Season a 150 g (about 5.3 oz) salmon fillet with 1 tsp olive oil, salt, black pepper, and a pinch of garlic powder. Grill the salmon on a non-stick pan or grill for 4-5 minutes per side, or until fully cooked and flaky. Meanwhile, toss 1 cup (90 g) of broccoli florets and 1 cup (125 g) of green beans with 1 tsp olive oil, salt, and pepper. Roast the vegetables in a preheated oven at 200°C (400°F) for 15-20 minutes, turning halfway through. Serve the grilled salmon fillet alongside the roasted broccoli and green beans

Day 2

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Breakfast:

Plain yogurt with berries, a drizzle of honey, and a sprinkle of granola
Approx. per serving: 221 kcal, 10 g protein, 36 g carbohydrates, 4 g fiber, 8 g fat

Combine 150 g (about ⅔  cup) of plain yogurt with ½  cup (75 g) of fresh mixed berries. Drizzle with 1 tsp of honey and top with 2 tbsp (15 g) of granola.

A Tip: when choosing granola from the store, always read the labels carefully-many contain added sugars, oils, and unnecessary fillers. Look for options with no added sugar and minimal ingredients. Better yet, go for homemade granola when you can-it’s not only healthier but also more customizable and delicious!

Lunch:

Leftovers Chicken Tikka Masala with 120 g cooked rice
Approx. per serving: 575 kcal, 28 g protein, 39 g carbohydrates, 6 g fiber, 34 g fat

Find the full recipe in the Exclusive Recipes section! Chicken Tikka Masala

Snack:

1 Walnut & Blueberry Cookies and a cup of herbal tea
Approx. per serving: 160 kcal, 4 g protein, 23 g carbohydrates, 4 g fiber, 14 g fat

Find the full recipe of the cookies in the Exclusiue Recipes section! Walnut and Blueberry Cookies

Herbal teas like peppermint, chamomile, lemon balm, rooibos, or ginger not only soothe the senses but also support digestion, relaxation, and overall wellness. For a refreshing twist, try iced hibiscus tea with a slice of orange or warm fennel tea after a heavier meal. This little break is the perfect moment to slow down and recharge.

Dinner:

Stuffed bell peppers with lean beef mince, brown rice, and herbs
Approx. per serving: 380 kcal, 27 g protein, 38 g carbohydrates, 6 g fiber, 14 g fat

Cut 2 medium bell peppers in half lengthwise and remove the seeds. In a pan, cook 120 g (a bit more than ½  cup) lean beef mince until browned. Add 80 g (about ½  cup) cooked brown rice, 2 tbsp finely chopped onion, 1 minced garlic clove, and a pinch of dried oregano, thyme, salt, and black pepper. Stir in 2 tbsp (30 g) tomato puree and cook for a couple more minutes. Fill the 4 pepper halves with the mixture, place them in a small baking dish, and add a splash of water to the bottom. Cover with foil and bake at 180°C (350°F) for 25-30 minutes, removing the foil in the last 5 minutes to let the tops brown slightly.

Day 3

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Breakfast:

Avocado toast on whole grain bread with poached egg
Approx. per serving: 264 kcal, 11 g protein, 21 g carbohydrates, 6 g fiber, 17 g fat

Toast 1 slice of whole grain bread until crispy. In a small bowl, mash ½  ripe avocado (about 70 g) with a squeeze of lemon juice, a pinch of salt, and a bit of chili flakes or black pepper for flavor. Spread the mashed avocado onto the toast. Meanwhile, poach 1 egg by gently cracking it into simmering water with a splash of vinegar and cooking for about 3-4 minutes until the white is set but the yolk is still runny. Gently place the poached egg on top of the avocado toast and serve immediately. Optional: garnish with fresh herbs or microgreens for extra color and nutrients.

Lunch:

Zucchini & Oat Patties (3-4 patties) with side salad and tzatziki
Approx. per serving: 400 kcal, 17 g protein, 32 g carbohydrates, 5 g fiber, 19 g fat

Find the full recipe in the Exclusive Recipes section! Zucchini and Oat Patties, Homemade Tzatziki Sauce

For the side salad, combine 1 cup (30 g) of fresh arugula, ½  cucumber (about 100 g) sliced, 6-8 cherry tomatoes halved, and a few thin slices of red onion. Drizzle with 1 tsp (5 ml) extra virgin olive oil, 1 tsp (5 ml) lemon juice, and a pinch of salt and pepper. Toss everything gently to coat.

Snack:

2 Walnut & Blueberry Cookies and a herbal tea
Approx. per serving: 160 kcal, 4 g protein, 23 g carbohydrates, 4 g fiber, 14 g fat

Find the full recipe in the Exclusive Recipes section! Walnut and Blueberry Cookies

Dinner:

Grilled salmon fillet with sweet potato mash and steamed green beans
Approx. per serving: 481 kcal, 29 g protein, 38 g carbohydrates, 6 g fiber, 23 g fat

For one serving, marinate a 120 g salmon fillet in a mixture of 1 tsp (5 ml) olive oil, 1 tsp (5 ml) lemon juice, ½  tsp mustard, ½  tsp honey, 1 minced garlic clove, a pinch of salt, and freshly ground black pepper. Let it sit for at least 15 minutes. Meanwhile, boil 1 small sweet potato (about 150 g), peel and mash it with 1 tsp (5 g) olive oil, a pinch of salt, and a splash of plant-based milk (about 1 tbsp / 15 ml) for a creamy texture. Steam ½  cup (60 g) green beans until tender-crisp. Grill the salmon for 3-4 minutes per side until cooked through.

Day 4

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Breakfast:

Avocado toast on whole grain bread with poached egg
Approx. per serving: 264 kcal, 11 g protein, 21 g carbohydrates, 6 g fiber, 17 g fat

Toast 1 slice of whole grain bread until crispy. In a small bowl, mash ½  ripe avocado (about 70 g) with a squeeze of lemon juice, a pinch of salt, and a bit of chili flakes or black pepper for flavor. Spread the mashed avocado onto the toast. Meanwhile, poach 1 egg by gently cracking it into simmering water with a splash of vinegar and cooking for about 3-4 minutes until the white is set but the yolk is still runny. Gently place the poached egg on top of the avocado toast and serve immediately. Optional: garnish with fresh herbs or microgreens for extra color and nutrients.

Lunch:

Leftovers Zucchini & Oat Patties (3-4 patties) with side salad and tzatziki
Approx. per serving: 400 kcal, 17 g protein, 32 g carbohydrates, 5 g fiber, 19 g fat

Find the full recipe in the Exclusive Recipes section! Zucchini and Oat Patties, Homemade Tzatziki Sauce

For the side salad, combine 1 cup (30 g) of fresh arugula, ½  cucumber (about 100 g) sliced, 6-8 cherry tomatoes halved, and a few thin slices of red onion. Drizzle with 1 tsp (5 ml) extra virgin olive oil, 1 tsp (5 ml) lemon juice, and a pinch of salt and pepper. Toss everything gently to coat.

Snack:

Boiled egg and cucumber slices + 1 walnut cookies
Approx. per serving: 246 kcal, 10 g protein, 27 g carbohydrates, 5 g fiber, 19 g fat

Simply boil one egg for about 8-10 minutes, peel, and slice. Serve with a few slices of cucumber for a refreshing crunch. Enjoy with the walnut blueberry cookies.

Dinner:

Baked trout with herb ernst, bulgur, and a side of ratatouille vegetables
Approx. per serving: 483 kcal, 30 g protein, 40 g carbohydrates, 8 g fiber, 24 g fat

Bake a trout fillet with a simple herb crust made by mixing breadcrumbs (about 30g), fresh herbs like parsley and thyme (about 1 tablespoon each), garlic powder (½  teaspoon), and a drizzle of olive oil (1 teaspoon) to form a crumbly mixture. Press this mixture onto the fish fillet and bake at 180°C (350°F) for 15-20 minutes, or until the fish is cooked through. Serve alongside ½  cup of cooked bulgur (about 85g), and a side of ratatouille vegetables made by sauteing zucchini, eggplant, bell peppers, and tomatoes (roughly ½  cup or 100g of each) with olive oil (1 teaspoon), garlic, and herbs like basil and oregano.

Day 5

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Breakfast:

Tyla’s Bliss Smoothie
Approx. per serving: 180 kcal, 10 g protein, 31 g carbohydrates, 3 g fiber, 3 g fat

In a blender, add ½  cup (75 g) frozen pineapple chunks, ½  cup (75 g) frozen mango, ⅓  cup (80 ml) strong brewed hibiscus tea (cooled), ¼   cup (60 ml) coconut water, ¼  cup (60 ml) light coconut milk, 1 tsp lemonjuice, 1 tsp maple syrup (or to taste), and 1 scoop collagen powder. Blend until silky smooth and vibrant. Sip chilled and feel the island glow from the inside out.

Lunch:

Chicken wrap with hummus, lettuce, and grated carrot in whole wheat tortilla
Approx. per serving: 380 kcal, 30 g protein, 29 g carbohydrates, 6 g fiber, 12 g fat

Start by grilling or pan-searing 100g of chicken breast. Spread 1- 2 tbsp of hummus on a whole wheat tortilla (about 8 inches/20 cm in diameter). Layer with a handful of fresh lettuce, a few tablespoons of grated carrot, and the cooked chicken. Roll up the tortilla tightly, securing all the fillings inside, and cut in half. This wrap makes for a balanced meal with protein, fiber, and healthy fats

Find the hummus recipe in the Exclusive Recipe section! Homemade Hummus

Snack:

2 Rice cakes with cottage cheese and radish/cucumber + seeds
Approx. per serving: 119 kcal, 3 g protein, 10 g carbohydrates, 1 g fiber, 8 g fat

For a light and crunchy snack, spread a thin layer of cottage cheese on a rice cake, then top it with thinly sliced radishes for a refreshing, peppery bite. Sprinkle a mix of seeds, such as sunflower, pumpkin, or sesame, on top for added texture and healthy fats.

Dinner:

Healthy Roast Dinner (chiken fillet, broccoli, sweet potato)
Approx. per serving: 41 g protein, 53 g carbohydrates, 11 g fiber, 28 g fat

Place 1 chicken fillet (150g) on a baking tray and season it with salt, black pepper, and a pinch of garlic powder. Add 2 cups (200g) of broccoli florets and 1 medium sweet potato (200g), peeled and cut into cubes, around the chicken. Drizzle with 1 tablespoon (15ml) of olive oil, and season with a pinch of salt and pepper. Toss the vegetables to coat them evenly. Roast in the oven at 200°C (400°F) for 30-35 minutes, turning the vegetables halfway through, until the chicken fillet is cooked through and the vegetables are tender.

Day 6

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Breakfast:

Vegetable Egg Muffins
Approx. per serving: ~140 kcal, 8 g protein, 3 g carbohydrates, 1 g fiber, 11 g fat

Find the full recipe in the Exclusive Recipe section! Veggie Egg Muffins

Lunch:

Leftovers Chicken wrap with hummus, lettuce, and grated carrot in whole wheat tortilla
Approx. per serving: 380 kcal, 30 g protein, 29 g carbohydrates, 6 g fiber, 12 g fat

Snack:

Plain Yogurt with a Teaspoon of Flaxseed and Berries
Approx. per serving: 130 kcal, 7 g protein, 18 g carbohydrates, 4 g fiber, 5 g fat

Take ½  cup (120g) of plain yogurt (for a plant-based option use coconut yogurt) and add 1 teaspoon (5g) of ground flaxseed. Top with ½  cup (75g) of mixed fresh or frozen berries, such as blueberries, raspberries, or strawberries. Stir gently and enjoy

Dinner:

Grilled Chicken Skewers with Roasted Vegetables and Couscous
Approx. per serving: 530 kcal, 32 g protein, 36 g carbohydrates, 3 g fiber, 29 g fat

Take 120g of chicken breast (cut into cubes) and marinate with 1 tablespoon (15g) olive oil, 1 teaspoon lemon juice, 1 teaspoon paprika, ½  teaspoon garlic powder, salt, and pepper to taste. Thread the marinated chicken onto skewers and grill until fully cooked (about 5-7 minutes on each side). For the roasted vegetables, toss ½  cup (75g) of chopped bell peppers, zucchini, and cherry tomatoes in olive oil, salt, and pepper, and roast in the oven at 180°C (350°F) for 20-25 minutes. For the couscous, prepare ¼ cup (40g) couscous according to package instructions, fluff with a fork, and serve alongside the chicken and vegetables.

Day 7

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Using Leftovers for a Practical & Zero-Waste Day

Day 7 is all about keeping things simple, using up what’s left in your fridge, and reducing waste. You can turn leftover zucchini & oat patties, roasted vegetables, chicken, rice, or grains into quick lunches or snacks. Mix and match for easy bowls, wraps, or salads. And if you feel like treating yourself, this is the perfect day to enjoy a favorite indulgence – pizza, pasta, or a small dessert – without guilt. Life isn’t about perfection, and using your leftovers creatively makes the end of the week both practical and delicious!