Congrats! You’ve committed to going sugar-free for seven days, and we’re going to make saying “no” to sugar a cinch. We’re arming you with an easy-to-follow, sugar-free meal plan and simple, delicious recipe ideas that you’ll want to eat again and again.
This 7-day meal plan was designed by Further Food. Got special dietary restrictions? We’ve got your covered! We have developed 2 meal-plans: Meal Plan 1 includes both fish and meat (mostly paleo) and Meal Plan 2 is for vegetarians. BOTH are gluten-free. They are meant to inspire and guide you, but you can find easy recipe substitutions in our recipe database that can be searched by over 30 dietary restrictions. Be prepared for the first two or three days to be a challenge. You will experience cravings, but don’t give up. By Day 4 you’re going to feel more energized and balanced.
Don’t feel the need to follow this meal plan to a T. We get it, you’re busy. So when you’re not cooking, just be smart in buying no-sugar options. See our infographic of YES and NO foods to guide you, and if you have questions, leave a comment below and one of our experts will answer.
Several recipes in these meal plans include Further Food Collagen or Further Food Marine Collagen as an ingredient. As a veteran sugar detox health coach, Julie Fischer, puts it: “I’m so pleased to have finally found a clean protein powder to recommend to my sugar detox clients. Further Food Collagen is all natural, grassfed, paleo, free of gluten, dairy, sugar and soy, and dissolves completely with no gritty taste. It’s a welcome addition to my morning routine!” Further Food Collagen protein powder will also keep you 40% more satiated than whey or soy protein, helping keep you full and curb sugar cravings. Learn more here. However, collagen is an optional ingredient, so feel free to leave it out.
The secret to this meal plan? Weekend meal prep! We’ve selected a list of recipes to prepare in advance to make it easy to eat healthy and sugar-free during your busy work-week. We also prepared shopping lists for you; click here to get the shopping lists.
Below you’ll find a downloadable chart of Meal Plan 1 and Meal Plan 2. Below the two charts is a listing of recipes day-by-day; starting with the weekend meal plan, then day 1, day 2, etc. Each recipe is nutritious, scrumptious and most importantly, sugar free. Eat ‘em up and enjoy!
MEAL PLAN 1: INCLUDES MEAT AND FISH (MOSTLY PALEO) & GLUTEN FREE:
MEAL PLAN 2: PLANT BASED, VEGETARIAN & GLUTEN FREE:
RECIPE INDEX BY DAY:
Weekend Meal Prep Recipes: Make these dishes on the long weekend before the start of the challenge!
1. Tomato basil quiche with bacon and spinach Meal Plan 2: omit bacon
3. Veggie Chips
5. If on Meal Plan 1: Paleo Chicken Meatballs
6. If on Meal Plan 2: Healing Kitchari
DAY 1
If on Meal Plan 1: Tomato Basil Quiche with Bacon and Spinach
If on Meal Plan 2: Omit bacon from quiche
Lunch: Tandoori Roasted Cauliflower Soup and 3 Ingredient Kale Salad
Snack: Detoxifying Collagen Turmeric Tea with handful of nuts and berries
Dinner: If on Meal Plan 1: Paleo Chicken Meatballs with Mint Snap Peas
If on Meal Plan 2: Healing Kitchari
Post Dinner Snack: Sugar Free Almond Bark
DAY 2
Breakfast: Brain Boosting avocado smoothie with collagen boost
Lunch: If on Meal Plan 1: Use Leftover Meatballs on top of Quick and Easy Salad Protein Bowl
If on Meal Plan 2: Kitchari on top of Quick and Easy Salad Protein Bowl
Snack: Veggie Chips
Dinner: If on Meal Plan 1: Crispy Salmon Salad
If on Meal Plan 2: Lemon Baked Falafels and Cauliflower Tabouleh
Post Dinner Snack: Orange Slices with Cinnamon
DAY 3
Breakfast: Chocolate Collagen Protein Power Smoothie
Lunch: Quick and Easy Salad Protein Bowl and/or leftover Cauliflower soup or Quiche
Snack: Smoked Salmon and Cucumber Slices
Dinner: If on Meal Plan 1: Turmeric Chicken Drumsticks with easy creamy cauliflower mash
If on Meal Plan 2: Roasted Vegetable Lasagna
Post Dinner Snack: Popcorn with Cinnamon
DAY 4
Breakfast: ½ or whole banana with one tablespoon almond butter, one or two hardboiled eggs +½ cup blueberries or raspberries
Lunch: Quick and Easy Salad Protein Bowl and/or leftovers
Snack: 1 cup Edamame
Dinner: If on Meal Plan 1: Herbed Chicken Sweet Potato Broccoli Casserole
If on Meal Plan 2: Quinoa with Caramelized Onion and Swiss Chard
Post Dinner Snack: 3 Ingredient Chocolate Dipped Strawberries
DAY 5
Breakfast: Fried Egg Avocado Flatbread Pizza
Lunch: Leftovers from Dinner
Snack: Smoked Salmon slices and cucumbers
Dinner: If on Meal Plan 1: Roasted Tomato and Shrimp Spaghetti Squash
If on Meal Plan 2: Spaghetti squash with simple tomato sauce and goat cheese
Post Dinner Snack: Sparkling Pomegranate Blackberry Cocktails and more!
DAY 6
Breakfast: If on Meal Plan 1: Sweet Potato Crusted Sausage Casserole
If on Meal Plan 2: 3 ingredient Easy Weekend Pancakes
Lunch: Butternut Squash Lentil Soup and Delicious and Simple Avocado Hemp Salad
Snack: Detoxifying Collagen Turmeric Tea with handful of nuts and berries
Dinner: Zucchini Noodles with Avocado Sauce (and Choice of Protein)
Post Dinner Snack: Sugar Free Almond Bark
DAY 7
Breakfast: Leftovers (Quiche or Pizza)
Lunch: Leftover Quiche/Soup or Quick and Easy Protein Bowl
Snack: 1 cup Edamame
Dinner: If on Meal Plan 1: Lamb Stuffed Zucchini
If on Meal Plan 2: Turmeric Chickpea and Artichoke Saute with Rice and Asparagus
Post Dinner Snack: Cinnamon Orange Slices
Hi, this article really helpful for me. I am confused for choosing the best meal plan what would be the best for everything. But review this article my confusion is clear, Thanks.
This is excellent, however i live in jamaica and some of the item are here
Hi: You are welcome to substitute no sugar added foods that are more readily available in Jamaica as long as they are not NO foods in our infographic:
https://www.furtherfood.com/going-sugar-free-your-handy-food-guide-of-what-to-eat-what-to-avoid/
The recopies looking delicious in that article.
If you are looking for a sugar free diet plan you are on right place. Keep it up nice work.
I’m veg and was all excited to have a meal plan to follow for a week, BUT. Fish is NOT vegetarian. It is still an animal that has to die to be eaten, and therefore it’s meat.
Kate: Thanks for the comment. You can modify any recipes by omitting or adding in proteins like tofu, tempeh or beans. We also have lots of vegetarian/vegan nosugar recipes on Further Food.
After getting in the ingredients I am more fascinated now to cook them. I am a vegetarian, I love the fact that you allow vegetarians to make it. 😀 thanks
While I was reading these recipes, I think they will be so tasty and filling. Bread is my problem food. i dont think Ill miss it at all. There is so much variety.
I didn’t day 3 detox email, I day 4 today, but I
Can’t start it , because I’m missing day 3.
I’m 72 years old and trying to get in better health, so far I think this program is great.
So please email day3. Thank you
Your stuff sounds delicious but I for one I’m not rich and secondly I would never eat any of that. I mostly live on salad, fruit and ice cream and I’m trying to cut out ice cream.
When you design a meal plan for a diet be a use that’s really what we’re doing is dieting. It needs to be simple and easy. The best diet I have tried so far was the cabbage soup diet.
Thank you for your feedback Cory. We tried to design our meal plans with cost in mind, including providing for leftovers. You can also pick and choose and make only some of the recipes. And salad is on the menu!