Meal plan
A week of seven stars.
Twenty-one real meals — nothing bland, nothing "diet food" — that keep every day of the week under the 25g added-sugar line the SugarSage app itself tracks toward. Follow it exactly, or treat it as a template and swap in your own.
Monday
290 cal · 13g protein
Made the night before — see the full recipe.
Big Greek Salad with Grilled Chicken
450 cal · 38g protein
Cucumber, tomato, red onion, feta, olives, grilled chicken, olive oil and lemon — no bottled dressing.
Sheet-Pan Salmon with Roasted Broccoli
500 cal · 38g protein
Salmon and broccoli roasted together with olive oil, garlic, and a squeeze of lemon.
Tuesday
Veggie Scramble with Avocado
440 cal · 32g protein
Eggs, spinach, and mushrooms, with sliced avocado and a side of plain Greek yogurt.
Turkey and Hummus Wrap
380 cal · 30g protein
Sliced turkey, hummus, cucumber, and greens in a whole-wheat wrap — worth a quick label check; most brands add none, some add a touch.
620 cal · 41g protein
Chicken thighs baked simply, chickpeas roasted alongside (full recipe), and sautéed green beans.
Wednesday
270 cal · 16g protein
One muffin (full recipe — the batch's own math is right there) with a side of plain Greek yogurt.
Classic Tuna Salad over Greens
340 cal · 37g protein
Tuna, mayonnaise, celery, and lemon, with a hard-boiled egg on the side.
One-Pot Turkey Chili
440 cal · 38g protein
Ground turkey, beans, tomatoes, and chili spices, topped with a dollop of plain yogurt.
Thursday
Mushroom, Pepper and Spinach Omelet
300 cal · 24g protein
A straightforward vegetable omelet — genuinely nothing added here.
Leftover Turkey Chili
440 cal · 38g protein
Wednesday's chili, reheated — one pot, two meals.
Grilled Steak with Roasted Sweet Potato
610 cal · 47g protein
Steak, roasted sweet potato, and steamed asparagus. Sweet potato's sweetness is natural, not added.
Friday
Greek Yogurt Parfait with Toasted Coconut and Walnuts
340 cal · 23g protein
Plain Greek yogurt layered with fresh berries, toasted unsweetened coconut, and walnuts — no granola, which usually carries added sugar.
Homemade Chicken Caesar-Style Salad
435 cal · 43g protein
Grilled chicken, romaine, parmesan, and a real lemon-garlic-anchovy dressing — bottled Caesar dressing almost always has added sugar; this one doesn't need any.
Shrimp and Vegetable Stir-Fry
370 cal · 40g protein
Shrimp, mixed vegetables, garlic, and ginger over cauliflower rice — use coconut aminos or plain soy sauce, not a sweetened teriyaki-style sauce.
Saturday
Weekend Veggie and Sausage Hash
550 cal · 28g protein
Diced potatoes, peppers, and onions with fried eggs — pick a sugar-free breakfast sausage; it's worth checking the label, since some brands add a bit.
Loaded Cobb Salad
650 cal · 50g protein
Grilled chicken, bacon, hard-boiled egg, avocado, blue cheese, and greens with an olive oil vinaigrette.
65 cal · 6g protein
One piece, any time you want it (full recipe) — this week's actual dessert.
Herb-Roasted Chicken with Brussels Sprouts
520 cal · 45g protein
A whole roasted chicken (or thighs), roasted Brussels sprouts, and mashed cauliflower.
Sunday
Unsweetened Vanilla Pancakes with Berries
360 cal · 9g protein
Flour, eggs, milk, vanilla, and baking powder — no sugar in the batter. 1 tablespoon of real maple syrup, divided across all 4 servings, drizzled at the table.
Leftover Herb-Roasted Chicken with a Big Green Salad
450 cal · 38g protein
Saturday's chicken, a fresh salad, and whatever vinaigrette is left in the fridge.
Baked Cod with Lemon-Caper Sauce
460 cal · 47g protein
Cod baked simply with a lemon-caper-butter sauce, roasted asparagus, and wild rice.
Where these numbers come from
Every gram above is either a genuine zero (a meal built entirely from whole foods — meat, fish, eggs, vegetables, plain dairy, nothing manufactured-in) or a small, specific amount from a real published recipe on this site, where the math is shown in full. The only real judgment calls are store-bought staples that occasionally carry a little added sugar depending on the brand — wraps, breakfast sausage, and bottled dressings among them — flagged plainly wherever they show up above, worth a quick label check the first time you buy them.
7g for the whole week leaves a wide margin under the 175g limit — deliberately. A week doesn't need to be engineered right up to the edge to earn every star; it just needs to stay under it, comfortably.