7-Day No-Sugar, High-Fiber, Anti-Inflammatory Meal Plan for Metabolic Syndrome
Metabolic syndrome is defined as having three or more of the following conditions: a larger waistline, high blood pressure, elevated blood sugar levels, high blood triglycerides and low HDL cholesterol, which is often referred to as healthy or good cholesterol. While metabolic syndrome is fairly common, impacting about 33% of adults in the United States, it can bring some serious health issues, such as an increased risk of heart disease, stroke and type 2 diabetes. In this seven-day meal plan, we combine nutrition forces to improve the conditions that make up metabolic syndrome. We focus on anti-inflammatory ingredients, skip added sugars and pump up fiber—an important nutrient for heart health and blood sugars. Whether you currently have metabolic syndrome or are looking to reduce your risk, this meal plan may help you.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Why This Meal Plan Is Great for You
This meal plan is nutrient-rich and super filling. Each day provides an average of 38 grams of fiber and 82 grams of protein. Fiber is a type of indigestible carbohydrate that has tons of health benefits, and yet most of us aren’t getting enough of this superstar nutrient. Just 7% of adults in the United States meet their fiber goals. Voted our No. 1 nutrient to lower cholesterol and improve blood sugar levels, fiber is a logical nutrient to focus on if you’re trying to improve metabolic syndrome or reduce your risk. Fiber is found in whole grains, fruits and vegetables, nuts, seeds and legumes, such as beans and lentils. It’s digested slowly, which prevents blood sugar spikes, and forms a gel-like substance in the gastrointestinal tract, which absorbs cholesterol to reduce your levels. Fiber, like protein, has staying power, which improves satiety and helps you feel satisfied and energized throughout the day.
Because weight loss is a recommended treatment for metabolic syndrome, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss. For those with other calorie needs, we also included modifications for 1,200 and 2,000 calories per day. This meal plan is meant to serve as a sample high-fiber routine that can help with metabolic syndrome, though it doesn’t need to be followed exactly to reap the health benefits. Make adjustments as needed to fit your taste preferences and routine.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?Yes! We have a lot of high-fiber and anti-inflammatory recipes to choose from if you’d prefer to make a swap. For this meal plan, we aimed for 1,500 calories, at least 30 grams of fiber, at least 70 grams of protein and a max of 2,300 milligrams of sodium per day. If you’re closely monitoring nutrients such as calories or fiber, you may want to substitute a meal with a similar nutrition profile or adjust a snack or two as needed.
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Can I eat the same breakfast or lunch every day?Definitely! You’ll notice that the breakfast options range from 266 calories to 409 calories. On days where breakfast is lower in calories, we included more substantial snacks. If you’re planning to eat the same breakfast daily, you may want to adjust snacks as well. The lunch options are closer in calories, ranging from 309 to 361 calories, so fewer adjustments would be necessary if you’re eating the same lunch every day.
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What are added sugars?Added sugars are sweeteners added during processing. They include white sugar, maple syrup, honey, high-fructose corn syrup, agave and more. In addition to desserts and sweet treats, added sugars tend to be present in foods you may not expect. Checking the nutrition label can help determine where added sugars are making their way into your routine.
Fiber and Metabolic Syndrome
Since fiber plays a pivotal role in heart health and improved blood sugar levels, it’s unsurprising that it also plays a crucial role in reducing metabolic syndrome. A meta-analysis reviewing 11 research studies found that dietary fiber intake is linked to a lower risk of developing metabolic syndrome. Incorporating more high-fiber foods into your routine can be a beneficial step to improve the conditions that make up metabolic syndrome. And if you’re worried about the sugar in fruit, don’t fret. In this meal plan, we opted to skip added sugars but included plenty of fruits and vegetables, which contain natural sugars. Why? Because unlike added sugars, which have little, if any, nutritional value, fruits and vegetables contain vitamins, minerals and fiber. Fruits provide so much more nutrition than just natural sugars and are a great addition to a nutrient-rich diet.
High-Fiber Foods to Focus On
- Fruit
- Vegetables
- Beans
- Lentils
- Whole Grains
- Avocado
- Nuts
- Seeds
- Soybeans (edamame)
How to Meal-Prep Your Week of Meals:
- Make Chicken & Kale Soup to have for lunch on Days 2 through 5.
- Prepare Fruit Energy Balls to have as a snack throughout the week.
Day 1
Breakfast (409 calories)
A.M. Snack (139 calories)
Lunch (309 calories)
P.M. Snack (131 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ¼ cup blueberries
Dinner (535 calories)
Daily Totals: 1,523 calories, 85g fat, 78g protein, 121g carbohydrate, 34g fiber, 1,621mg sodium
Make it 1,200 calories: Change breakfast to 1 serving White Bean & Avocado Toast, change A.M. snack to 1 clementine and omit blueberries at P.M. snack.
Make it 2,000 calories: Increase to 4 servings Fruit Energy Balls at A.M. snack, add ¼ cup chopped walnuts to P.M. snack and add 1 large pear as an evening snack.
Day 2
Breakfast (409 calories)
A.M. Snack (139 calories)
Lunch (361 calories)
P.M. Snack (131 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ¼ cup blueberries
Dinner (447 calories)
Daily Totals: 1,487 calories, 65g fat, 94g protein, 138g carbohydrate, 33g fiber, 1,671mg sodium
Make it 1,200 calories: Change breakfast to 1 serving White Bean & Avocado Toast, and change A.M. snack to 1 clementine.
Make it 2,000 calories: Increase to 4 servings Fruit Energy Balls at A.M. snack, add 1/4 cup chopped walnuts to P.M. snack and add 1 small banana with 1 Tbsp. natural peanut butter as an evening snack.
Day 3
Breakfast (266 calories)
A.M. Snack (215 calories)
Lunch (361 calories)
P.M. Snack (274 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ¼ cup blueberries
- 3 Tbsp. chopped walnuts
Dinner (403 calories)
Daily Totals: 1,519 calories, 59g fat, 85g protein, 178g carbohydrate, 44g fiber, 1,352mg sodium
Make it 1,200 calories: Change A.M. snack to 1 plum, and omit walnuts at P.M. snack.
Make it 2,000 calories: Increase to ½ cup blueberries and 4 Tbsp. chopped walnuts at P.M. snack, add 1 serving Traditional Greek Salad to dinner and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 4
Breakfast (266 calories)
A.M. Snack (209 calories)
Lunch (361 calories)
P.M. Snack (215 calories)
Dinner (463 calories)
Daily Totals: 1,514 calories, 62g fat, 90g protein, 169g carbohydrate, 42g fiber, 1,349mg sodium
Make it 1,200 calories: Reduce to 1 serving Fruit Energy Balls at A.M. snack and change P.M. snack to 1 plum.
Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner, and add ¼ cup unsalted dry-roasted almonds with 1 clementine as an evening snack.
Day 5
Breakfast (409 calories)
A.M. Snack (139 calories)
Lunch (361 calories)
P.M. Snack (131 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ¼ cup blueberries
Dinner (475 calories)
Daily Totals: 1,516 calories, 68g fat, 76g protein, 160g carbohydrate, 38g fiber, 1,656mg sodium
Make it 1,200 calories: Change breakfast to 1 serving White Bean & Avocado Toast, and omit yogurt at P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack, and add 1 small banana with 2 Tbsp. natural peanut butter as an evening snack.
Day 6
Breakfast (266 calories)
A.M. Snack (215 calories)
Lunch (309 calories)
P.M. Snack (274 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ¼ cup blueberries
- 3 Tbsp. chopped walnuts
Dinner (460 calories)
Daily Totals: 1,525 calories, 77g fat, 83g protein, 140g carbohydrate, 38g fiber, 1,534mg sodium
Make it 1,200 calories: Change A.M. snack to 1 clementine, and omit walnuts at P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch, and add 4 servings Fruit Energy Balls as an evening snack.
Day 7
Breakfast (409 calories)
A.M. Snack (215 calories)
Lunch (309 calories)
P.M. Snack (131 calories)
Dinner (416 calories)
Daily Totals: 1,480 calories, 81g fat, 71g protein, 128g carbohydrate, 36g fiber, 1,765mg sodium
Make it 1,200 calories: Change breakfast to 1 serving White Bean & Avocado Toast, and change A.M. snack to 1 medium apple.
Make it 2,000 calories: Add 1 clementine to breakfast, ¼ cup unsalted dry-roasted almonds to lunch and add 4 servings Fruit Energy Balls as an evening snack.
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