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Detoxing from sugar is an incredibly difficult task. If you’ve made it through our 7-day sugar detox program, then you deserve some serious kudos!
Congrats on committing to go sugar-free for seven days! We are here to help you say no to sugar once and for all. First of all, make sure you’ve signed up for the next free Further Food 7-day sugar challenge so you will receive daily email tips and bonus sugar-free recipes to help you ditch sugar. Sign up with your email with Further Food today!
Now that you are getting ready for the Challenge, we’ve designed a Vegetarian Meal Plan with easy-to-make wholesome, and delicious recipes that are both vegetarian and gluten-free. (We also have two other meal plans, a Paleo meal plan, and a Keto meal plan). You can choose the recipes you want to make and then use our handy shopping list to help you buy the ingredients for each recipe. You can also find easy recipe substitutions in our recipe database that can be searched by over 30 dietary restrictions. We have lots of vegetarian and vegan recipes on Further Food.
To help you plan your meals, check out our infographic of YES and NO foods to guide you. 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, do’s and don’t on what to eat.
Several recipes in these meal plans include Turmeric Tonic and Mindful Matcha. Both superfood and adaptogenic blends make a delicious detox tea with lots of health benefits. You can learn more about turmeric and its benefits and matcha’s benefits with Further Food.
WEEKEND MEAL PREP:
We love meal prep! By shopping and preparing some dishes in advance, you will save time and have healthy food on hand when the sugar cravings hit. We’ve chosen some dishes you can make on the weekend before the start of the challenge and listed them below. We also recommend you look through the meal plan and choose any other dishes that you can prep ahead of time. You can get lots more meal prep tips.
Prep dinner for the first day:
Make the following snacks that are on the meal plan for the next few days:
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
– 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: Baked Turmeric Veggie Burgers 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: a handful of nuts
Dinner: Lentil and Bean Stew
Post Dinner Snack: Coconut Almond Butter Fudge
DAY 3 Wednesday
Breakfast: Super Healthy Green Smoothie + 1 hardboiled egg
Lunch: Leftovers from dinner
Snack: Veggies with 1 oz smoked salmon or ½ avocado and Mindful Matcha Detox Tea
Dinner: Eggplant Meatballs with Zucchini Spaghetti
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: Energizing Matcha Power Bites
Dinner: Creamy Butternut Squash Soup AND Omega Packed Kale Salad
Post Dinner Snack: 1 cup Popcorn with Cinnamon and 1 oz piece of no-sugar dark chocolate
DAY 5 Friday
Breakfast: Turmeric Chia Pudding with ½ cup berries mixed in or on top
Lunch: Omega Packed Kale Salad with 4 oz choice protein and/or leftover soup
Snack: 1 hardboiled egg and crudites
Dinner: Cheezy Black Bean Burrito Bowl
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: Energizing Matcha Power Bites
Dinner: Turmeric Spiced Chickpea and Artichoke Saute
Post Dinner Snack: Easy 2 Ingredient Golden Milk + 1 piece dark chocolate
DAY 7 Sunday
Brunch: Crustless Spinach Quiche and Almond Butter Cacao Smoothie
Snack: Matcha Latte
Dinner: Spaghetti Squash with Tomato Sauce and Goat Cheese
Post Dinner Snack: ½ cup berries and 1 piece dark chocolate
Now that you’ve got the basic meal plan, read on to find the grocery items you’ll need to complete this challenge. Dedicating yourself to a vegetarian meal plan can be difficult, but with a positive attitude and determination, you can achieve more than you think!
Here is your shopping list for Meal Plan 2: Vegetarian Make sure your are signed up for the next Further Food 7-Day Sugar Challenge to get daily email tips and more recipes. Sign up for the Further Food challenge today!
WEEKEND MEAL PREP
Serves 12
6 tablespoons coconut flour
1/2 cup of cacao powder
½ cup grass-fed butter or ghee
2 tablespoons of organic coconut oil
6 pasture-raised eggs
1 teaspoon of vanilla
1/2 cup of cacao nibs or 100% unsweetened baking chocolate chips or sugar-free chocolate chips
1 teaspoon of cinnamon
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
1/2 cup berries
1/2 cup keto or unsweetened yogurt
DAY 1
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
⅓ cup cooked green lentils
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
Serves 6
4 ripe Hass avocados
1 large Roma tomato (seeds and pulp removed, diced)
¼ cup + 2 tablespoons red onion (chopped)
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
Serves 1
1 teaspoon Mindful Matcha
1 cup cold water
Ice
1 teaspoon sweetener of choice
Serves 4
3 cups riced broccoli or cauliflower
4 eggs
1 cup almond flour/meal
1/4 cup flaxseed meal
2 tablespoons Further Food Daily Turmeric Tonic
1 tablespoon garlic powder
salt & pepper to taste
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
Serves 6
1 cups dried lentils
1 can kidney beans, drained and rinsed
1 onion, diced
2 garlic cloves, minced
1 large can crushed tomatoes
1 tablespoon cumin
2 tablespoons paprika
optional: 1 tablespoon Daily Turmeric Tonic
1 lb. wild mushrooms (bella or crimini mushrooms), rinsed
2 pinches salt and pepper
1 tablespoons cayenne pepper (optional)
DAY 3
Serves 2
2 cups romaine lettuce (or other green such as spinach or arugula)
1.5 stalks celery
1/2 cucumber
1 avocado
1.5 carrots
1 orange
1/4 cup parsley
6-10 ounces water (Depending on how thick you want it)
*Reference Day 1
Eggplant Meatballs with Zucchini Spaghetti
Serves 4
1 large ripe eggplant
1 medium onion (chopped)
1 cup parsley (chopped)
3 cloves of garlic (minced)
1 1/2 cups of spinach (chopped)
1 cup of white beans (1 can rinsed + drained)
1 tablespoon olive oil
1 cup gluten free panko bread crumbs
1 teaspoon himalayan sea salt
1 teaspoon red pepper flakes (optional)
1 teaspoon italian seasoning or oregano (optional)
1-2 zucchini (spiralized)
1-2 yellow squash (spiralized)
note: serve with tomato sauce of your choice
DAY 4
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 Protein Bowl
*Reference Day 1
Serves 12
1 cup walnuts
1 cup almonds
2 tablespoons ground flaxseeds
1 tablespoon Mindful Matcha
1 teaspoon vanilla extract
1/8 teaspoon sea salt
4 tablespoons unsweetened almond milk
1/4 cup shredded coconut
Serves 4-5
2 tablespoons olive oil for roasting squash
1 butternut squash, 2-3 pounds or 1 package of pre-cut squash
2 tablespoons olive oil
2 cloves garlic, chopped
2 cups of canned full-fat coconut milk
1 cup chicken stock (or vegetable stock for vegan option) or bone broth
2 teaspoons Daily Turmeric Tonic
Himalayan sea salt and pepper to taste
Optional toppings: parsley, sage, cilantro, raw unshelled pumpkin seeds
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
Serves 4
3 tablespoons coconut oil
1/3 cup of non-GMO popcorn kernels
Cinnamon, to taste
1 oz piece of no sugar dark chocolate
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
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
Serves 1
1 cup full-fat coconut milk or almond milk yogurt
2 tablespoons black or white chia seeds
dash of cinnamon
1 scoop Further Food Turmeric Tonic
½ cup berries mixed in or on top
*Reference Day 3
4 oz choice protein and/or leftover soup
Cheezy Black Bean Burrito Bowl
Serves 1
1/2 cup organic black beans, rinsed
1/4 cup organic white quinoa
2 cups greens mix
2-3 mushrooms, sliced
1/4 to 1/2 avocado, sliced
1 teaspoon chili flakes
1 teaspoon chili powder
1 teaspoon cumin
Pinch of sea salt
1 to 2 tablespoons nutritional yeast
Diced cherry tomatoes
Organic salsa
DAY 6
*Reference Day 4
Serves 4
1 ½ cup cooked chickpeas (about 1 can, rinsed)
1 ½ cup artichoke hearts (about 1 can, rinsed)
3 tablespoons extra virgin olive oil
2 teaspoons turmeric or 2 teaspoons of Daily Turmeric Tonic
½ teaspoon sea salt
½ teaspoon cracked black pepper
1 tablespoon minced garlic
Serves 1
1 cup coconut milk or whole milk/non-dairy milk of choice
1 teaspoon Daily Turmeric Tonic
1 tablespoon sweetener of choice
DAY 7
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
Serves 1
1 tablespoon almond butter
1 tablespoon cacao powder
½ cup unsweetened almond milk
1 tablespoon chia seeds
1 handful of spinach or micro Greens
1 scoop of protein Powder
Dash of cinnamon
1 handful of ice
*Add a little water until you get desired consistency
Serves 1
1 teaspoon Mindful Matcha
¼ cup hot water
1 cup milk of choice (we used unsweetened vanilla almond milk)
Spaghetti Squash with Tomato and Cheese
Serves 4
2 teaspoons olive oil (divided)
1 spaghetti squash (cut in half, lengthwise)
1 teaspoon thyme, sage or other herb
½ small onion (diced)
1 clove garlic (minced)
1 15-ounce can tomato sauce
2 teaspoons dried Italian seasoning
salt and pepper to taste
4 ounces goat cheese or cheese of choice
