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2019 Sugar Detox Keto Meal Plan and Shopping List

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According to various health and government entities, sugar can be a highly addictive food substance. Binging and overconsumption of added sugars can cause obesity and harm your long-term health. At Further Food, we are dedicated to helping you on your health journey, and we’ve created a 7-day sugar detox meal plan that works! We’ve also included a shopping list to make it easy for you to find the ingredients you need to stick to the plan.

Welcome! You’ve committed to going sugar-free for seven days, and we’re here to help. First of all,  make sure you’ve signed up for our next 7-day Sugar Detox Challenge!  We will be sending you daily tips and more Keto recipes throughout the week. Sign up with your email today! 

We’ve designed this easy-to-follow, sugar-free Keto meal plan with simple, delicious low-carb, sugar-free recipe ideas that will help you stick to your Keto diet and achieve both your short and long-term health goals. Use our shopping list to buy the ingredients for the recipes you plan to make. You can also find lots of keto recipes at Further Food!  (We are also offering two other sugar-free meal plans, a paleo meal plan, and a vegetarian meal plan)

To learn more about the Ketogenic diet, you can read our comprehensive guide to the Keto diet. If you have questions, leave a comment below, and one of our experts will answer.  You can also find our answers to some of the most commonly asked questions about the sugar detox, as well as do’s and don’t on what to eat. 

Several recipes in this meal plan include Collagen Protein as an ingredient. Further Food Collagen Peptides are made from grass-fed, pasture-raised bovine. Collagen is Keto and paleo-friendly, free of gluten, dairy, sugar, and soy, and dissolves completely with no added taste. Collagen protein powder will also keep you 40% more satiated than whey or soy protein, helping keep you full and curb sugar cravings.  Additionally, several recipes include Turmeric Tonic and Mindful Matcha. Both are keto products that make a delicious and satisfying detox tea, while providing other health benefits. These are all optional ingredients, so feel free to leave them out.

WEEKEND MEAL PREP:

The best way to stick to this keto meal plan is by prepping in advance! We’ve selected a list of recipes to prepare the weekend before you begin the detox to make it easy to eat healthy and sugar-free during your busy work-week.  This will help you stick with your Keto meal plan as you get caught up in your busy week. You can learn lots more tips on how to meal prep.

Prep dinner for the first day:

Salmon Patties

Make the following snacks that are on the Keto meal plan for the next few days:

Paleo Fudge Brownie

Coconut Almond Butter Fudge

Keto Friendly Granola

Cut Veggies for snacking and the quick and easy salad bowl

– Cut up 2 cucumbers, 2 stalks celery, 2 peppers, and any other veggies you may want to snack on

Make Hard Boiled Eggs: 3-4 eggs for snacking or adding to salad


RECIPE INDEX AND DAILY GUIDE:

DAY 1 Monday

Breakfast: Crispy Turmeric Fried Egg + ½ cup berries

Lunch: Quick and Easy Salad Protein Bowl with 4 oz of your choice of protein

Snack: ½ cup Quick and Easy Guacamole with Crudite and Mindful Matcha Detox Tea

Dinner: Salmon Patties and Roasted Lemon Pepper Broccoli

Post Dinner Snack: Paleo Fudge Brownie


DAY 2 Tuesday

Breakfast: ½ cup Keto Friendly Granola ½ cup berries and ½ cup Keto yogurt or unsweetened yogurt

Lunch: Leftovers from dinner

Snack: Anti Inflammatory Turmeric Collagen Detox Tea and a handful of nuts

Dinner: No Carb Philly Cheesesteak

Post Dinner Snack: Coconut Almond Butter Fudge


DAY 3 Wednesday

Breakfast: Keto Avocado Protein Smoothie + hard boiled egg

Lunch: Leftovers from dinner

Snack: Veggies with 1 oz smoked salmon or ½ avocado and Mindful Matcha Detox Tea

Dinner: Mini Bacon Wrapped Meatballs and Zucchini Rice

Post Dinner Snack: Paleo Fudge Brownie


DAY 4 Thursday

Breakfast: Curry Scrambled eggs +½ cup berries

Lunch: Quick and easy salad bowl with leftovers and/or 4 oz protein

Snack: Matcha Latte and handful nuts

Dinner: Provolone Chicken Soup and Kale Salad

Post Dinner Snack: 1 cup olives


DAY 5 Friday

Breakfast: Quick and Easy Egg Wrap with cheese and/ bacon

Lunch: Omega Packed Kale Salad with 4 oz choice protein and/or leftover soup

Snack: 1 hardboiled egg and crudites

Dinner: Chili Lime Shrimp and Lemon Broccoli

Post Dinner Snack: Coconut Almond Butter Fudge


DAY 6 Saturday

Breakfast: ½ cup Keto Friendly Granola ½ cup berries and ½ cup Keto yogurt or unsweetened yogurt

Lunch:  Leftovers (soup or last night’s dinner)

Snack: 1 cup olives

Dinner: Creamy Tuscan Garlic Chicken

Post Dinner Snack: Matcha Collagen Latte and 1 piece no-sugar added dark chocolate


DAY 7 Sunday

Brunch: Crustless Spinach Quiche and Avocado Smoothie

SnackAnti Inflammatory Turmeric Collagen Detox Tea and a handful of nuts

Dinner: Baked Lemon Fish

Post Dinner Snack: Pumpkin Pie Panna Cotta

So now that you know the plan, all you have to do is follow the ingredients list and follow the recipes. Below are the listed items you’ll need and how to put together the meals. Find more recipes at Further Food today!

7-Day Sugar Detox 2019 Keto Shopping (h2)

Congrats on going Sugar-free in 2019! Here is your shopping list for the Keto Meal Plan  Make sure you are signed up for the next Further Food 7-Day Sugar Challenge to get daily email tips and more recipes. Sign up for the challenge with Further Food!

WEEKEND MEAL PREP

Paleo Fudge Brownie

Serves 12

6 tablespoons coconut flour

1/2 cup of cacao powder

4 scoops Further Food Collagen peptides

½ cup grass-fed butter or ghee

2 tablespoons of organic coconut oil

6 pasture-raised eggs

1 teaspoon of vanilla

1 teaspoon liquid chocolate stevia (OMIT if on sugar detox)

1/2 cup of cacao nibs or 100% unsweetened baking chocolate chips or sugar-free chocolate chips

1 teaspoon of cinnamon

Coconut Almond Butter Fudge

Serves 16

2 cups unsweetened shredded coconut

1 1/4 cups almond butter

1/2 cup coconut oil (melted)

1 1/2 teaspoons vanilla extract

1 teaspoon cinnamon

1/4 teaspoon sea salt

DAY 1        

Crispy Turmeric Fried Egg

Serves 1    

2 eggs

1 teaspoon turmeric or Further Food Daily Turmeric Tonic

½ tablespoon ghee or avocado oil

½ cup berries

Quick and Easy Salad Protein Bowl

Serves 1

Bowl Option 1

2 cups spinach

½  apple, sliced

½  avocado, sliced

1 tablespoon sunflower seeds

Italian Vinaigrette (see recipe)

4 oz of your choice of protein

Bowl Option 2

2 cups arugula

⅓ cup chicken

¼ cup cooked and sliced beets

¼ cup carrots

Avocado lemon dressing

Bowl Option 3

2 cups romaine lettuce

⅓ cup brown rice

⅓ cup black beans

½ avocado, sliced

¼ cup cucumber

2 tablespoons diced red onion

Cilantro Lime Vinaigrette

4 oz of your choice of protein

Quick and Easy Guacamole

Serves 6

4 ripe Hass avocados

1 large Roma tomato (seeds and pulp removed, diced)

¼ cup + 2 tablespoons red onion (chopped)

2 heaping tablespoons (2 scoops) Further Food Collagen

2 tablespoons cilantro (chopped)

1 1/2 tablespoons fresh lime juice (or 1 whole lime)

1 clove garlic (minced)

1-3 pinches cayenne pepper (optional)

salt and freshly ground black pepper (to taste)

crudites

Mindful Matcha Detox Tea

Serves 1

1 teaspoon Mindful Matcha

1 cup cold water

Ice

1 teaspoon honey, stevia or sweetener of choice

Salmon Patties

Serves 4

4 cans wild salmon (6oz cans)

1 shallot, finely diced

2 cloves garlic, minced

2 tablespoons parsley, finely diced

1 lemon, juice and zest

1 teaspoon sea salt

1 teaspoon pepper

2 tablespoons avocado oil, divided

For the sauce:

1 avocado

1/2 cup parsley

1/4 cup olive oil

1 teaspoon white vinegar

1 lemon, juice of

2 cloves garlic

Roasted Lemon Pepper Broccoli

Serves 2

1 head fresh broccoli

2 tablespoons garlic infused olive oil

1 tablespoon of salt-free lemon pepper seasoning

Pink Himalayan salt (to taste)

DAY 2

Anti Inflammatory Turmeric Collagen Detox Tea

Serves 1

1 bag of peppermint tea

1 bag of chamomile tea

1 ½ cups boiling water

1 tablespoon coconut cream (or coconut milk)

1 teaspoon Daily Turmeric Tonic

1 tablespoon Further Food Collagen

No Carb Philly Cheesesteak

Serves 5

2 tablespoons vegetable oil, divided

1/2 large onion, thinly sliced

1 large bell pepper, thinly sliced

kosher salt

Freshly ground black pepper

1 pound skirt steak, thinly sliced

1 cup shredded provolone

8 large butterhead lettuce leaves

DAY 3

Keto Avocado Protein Smoothie 

Serves 2

1/2 cup avocado

1/4 cup unsweetened almond milk

1/4 cup vanilla protein powder

2 tablespoons cream cheese

4 tablespoons erythrol

1/4 teaspoon mint extract or fresh mint

1 tablespoon Further Food Collagen

Mindful Matcha Detox Tea

*Reference Day 1

Mini Bacon Wrapped Meatballs

Serves 8

3 cloves garlic – minced

1/2 onion – finely diced

1 cup mushrooms – finely diced

1 tablespoon fresh oregano – finely diced

1/2 lb ground beef

1/2 lb spicy Italian sausage

1 teaspoon pepper

8-10 slices bacon

Zucchini Rice

Serves 2

2 large zucchini squash

1 teaspoon avocado oil, or cooking fat of choice

1/2 teaspoon sea salt

additional seasonings like garlic, onion, chives, sesame seeds, etc.

DAY 4

Curry Scrambled Eggs

Serves 4

1 tablespoon avocado oil

2 cups leftover chicken breast or thighs, diced (you can substitute pre-cooked sausage, ham, etc.)

1/4 onion, diced

1 cup mushrooms, diced

4 cups kale (or sub spinach or other greens work too)

6 eggs

1 tablespoon curry powder

Salt and pepper to taste

½ cup berries

Quick and easy salad bowl

*Reference Day 1

Matcha Latte

Serves 1

1 teaspoon Mindful Matcha

¼ cup hot water

1 cup milk of choice (we used unsweetened vanilla almond milk)

Provolone Chicken Soup 

Serves 4

4 strips bacon

1/4 cup onion

2 cloves garlic

2 ounces cream cheese

4 boneless, skinless chicken breasts

4 cups chicken broth

1 cup shredded provolone cheese

Omega Packed Kale Salad 

Serves 3

1 bunch kale (chopped or torn into bite-sized pieces)

1 lemon (juiced)

2 tablespoons olive oil

1/2 cup raw pumpkin seeds or raw sliced almonds

1 avocado (diced)

1/4 cup mint leaves (chiffonaded)

salt and pepper to taste

Keto Friendly Granola

Serves 16

1 cup macadamia nuts, chopped

1 cup walnuts, chopped

1 cup unsweetened flaked coconut

1/2 cup hemp seeds

1/4 cup chia seeds

1/4 cup almond flour

1/3 cup coconut oil or butter, melted

1 egg

1 tablespoon vanilla extract

1 teaspoon cinnamon

1/2 teaspoon salt

1/2 cup cacao nibs

Prep Ahead Snacks

Veggies

Cut up 2 cucumbers, 2 carrots, 2 stalks celery, 2 peppers,

and any other veggies you may want to snack on

Hard Boiled Eggs

3-4 eggs for snacking or adding to salad

DAY 5

Quick and Easy Egg Wrap

Serves 1

1 pasture-raised egg (beaten)

salt and pepper to taste

Omega Packed Kale Salad

*Reference Day 3

4 oz choice protein and/or leftover soup

Chili Lime Shrimp

Serves 4

1 pound of shrimp, peeled and deveined

For the marinade:

1 lime, juice of

3 tablespoons olive oil

3 tablespoons fresh cilantro, chopped

2 cloves garlic, minced

2 teaspoons chili powder

1/2 teaspoon cumin

1/2 teaspoon smoked paprika

1/2 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon red pepper flakes

For the sauce (optional):

1/2 avocado, pitted and peeled

2/3 cup cilantro

2 limes, juice of

1 teaspoon chili powder

Lemon Broccoli

Serves 6

1 head fresh broccoli

2 tablespoons garlic infused olive oil

1 tablespoon of salt-free lemon pepper seasoning

¼ teaspoon Pink Himalayan salt (to taste, optional if paleo)

DAY 6

 Creamy Tuscan Garlic Chicken

Serves 6

1½ pounds boneless skinless chicken breasts, thinly sliced

2 tablespoons olive oil

1 cup heavy cream

½ cup chicken broth

1 teaspoon garlic powder

½ cup parmesan cheese

1 cup spinach, chopped

½ cup sun dried tomatoes (optional)

DIY Matcha Collagen Latte

Serves 1

1 teaspoon Mindful Matcha

1/2 cup milk of choice

1 scoop Further Food Collagen

1 piece no-sugar added dark chocolate

DAY 7

Crustless Spinach Quiche

Serves 8

1 pound breakfast sausage

1/2 onion, diced

2 cups mushrooms, sliced

6 cups spinach, roughly chopped

12 eggs

1/4 – 1/2 cup full fat coconut milk

1 teaspoon garlic powder

1 teaspoon Italian seasoning

1 teaspoon salt

1 teaspoon pepper

Keto Avocado Protein Smoothie

*Reference Day 3

Anti Inflammatory Turmeric Collagen Detox Tea

*Reference Day 2

Baked Lemon Fish

Serves 2

2 4-ounce white fish fillets

1 tablespoon olive oil

1 lemon

1 teaspoon salt

1/2 teaspoon pepper

1/3 cup butter

1 teaspoon garlic paste

Pumpkin Pie Panna Cotta 

Serves 2

1/2 teaspoons Further Food Premium Gelatin

1 cup unsweetened almond milk

1/4 cup swerve confectioners sugar

2 teaspoons pumpkin pie spice

1 teaspoon vanilla

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