When you think of Heart Health Month, you may think of things like how to identify a stroke, high blood pressure, or signs of a heart attack. This is all important and useful information, but this Heart Health Month we’re also focusing on the role nutrition plays. Specifically, the role sugar plays.
Most adults regularly consume more than their recommended limit for added sugars, so our Registered Dietitians put together a low-sugar meal plan to help you cut back. You can find the full meal plan in the MyFitnessPal app, but here are a few recipes to get you started.
LOW SUGAR BREAKFAST RECIPES
For a solid, hearty breakfast our RDs recommend shooting for ~300 calories, 4g+ of fiber and 15g+ of protein. High fiber and protein meals help you feel full which may help lessen intake of things like sugars later in the day.
Sugar talk can be tricky. Be advised that “low added sugar” should mean less than 10% of calories from added sugar. We recommend around 6g or less of added sugar when it comes to breakfast. But we can do that math for you when you’re logging your recipes in the app!
BANANA BREAD OVERNIGHT OATS | MYFITNESSPAL
Nutrition (per serving): Calories: 369; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 4mg; Sodium: 124mg; Total Carbohydrate: 57g; Dietary Fiber: 13g; Sugars: 19g; Protein: 12g
BAKED EGG CUPS WITH GARLIC TOAST | CLEAN EATING
Nutrition (per serving): Calories: 228; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 203mg; Sodium: 523mg; Carbohydrate: 15g; Dietary Fiber: 3g; Sugar: 2g; Protein: 11g
RD Note: Add a piece of fruit of your choice to this!
LOW SUGAR LUNCH RECIPES
These tasty bites will fill you up and keep you fueled for the rest of your day
RD note: Shoot for 300-400 calories, 4g+ of fiber and ~20g of protein, and low added sugar.
MASON JAR QUINOA SALAD | FIT FOODIE FINDS
Nutrition (per serving): Calories: 393; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 1mg; Sodium: 244mg; Carbohydrate: 52g; Dietary Fiber: 14g; Sugar: 4g; Protein: 14g
HIGH-PROTEIN CHICKEN SALAD | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 364; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 65mg; Sodium: 412mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 10g; Protein: 34g
SLOW COOKER CHICKEN TORTILLA SOUP | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 344; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 55mg; Sodium: 259mg; Carbohydrate: 35g; Dietary Fiber: 9g; Sugar: 5g; Protein: 33g
LOW SUGAR DINNER RECIPES
End the day with a filling, hearty meal — and don’t forget to save room for dessert!
RD note: Shoot for 300-400 calories, 4g+ of fiber and ~20g of protein, and low added sugar.
SLOW COOKER IRISH BEEF STEW | COOK SMARTS
Nutrition (per serving): Calories: 363; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 9mg; Sodium: 582mg; Carbohydrate: 35g; Dietary Fiber: 6g; Sugar: 7g; Protein: 27g
GNOCCHI-CAULIFLOWER SKILLET CASSEROLE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 308; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 43mg; Sodium: 592mg; Carbohydrate: 40g; Dietary Fiber: 4g; Sugar: 5g; Protein 19g
CHICKEN AND ZUCCHINI ENCHILADAS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 375; Total Fat: 11g; Saturated Fat: 5.4g; Monounsaturated Fat: 3.1g; Cholesterol: 62mg; Sodium: 1,190mg; Carbohydrate: 43.7g; Dietary Fiber: 8.2g; Sugar: 8.5g; Protein 27.8g
LOW SUGAR DESSERT RECIPES
Low sugar doesn’t have to mean no sweets!
RD Note: Shoot for 200 calories, low added sugar and try to include fiber and/or protein if you can.
5-INGREDIENT CHOCOLATE PEANUT BUTTER CUPS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 169; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 24mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 7g; Protein: 4g
DOUBLE-CHOCOLATE ZUCCHINI BREAD | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 219; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 32mg; Sodium: 187mg; Carbohydrate: 25g; Dietary Fiber: 4g; Sugar: 7g; Protein: 5g
LOW SUGAR SNACK RECIPES
These light bites make for the perfect pick me up to keep you full without fear of crashing.
RD Note: Shoot for 200-300 calories, low added sugar, 2g+ of fiber and 10g+ of protein, if possible.
MAPLE CINNAMON BREAKFAST TRAIL MIX | EATING BIRD FOOD
Nutrition (per serving): Calories: Calories: 174; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 17mg; Carbohydrate: 14g; Dietary Fiber: 4g; Sugar: 6g; Protein: 5g
QUINOA EDAMAME EGG MUFFINS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 230; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 95mg; Sodium: 363mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 3g; Protein: 19g
There are many delicious and easy ways to cut back on your added sugar. For more inspiring dishes, check out the full low-sugar meal plan from our Registered Dietitians.
