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.
For 2018, we’ve made our 7-day meal plans better than ever, with all new easy to make recipes. Got special dietary restrictions? We’ve got you covered! We have 2 meal-plan options: one meal plan is geared towards the paleo and meat lovers and the other meal plan is for vegetarians (noted as meal plan 2(V) in the meal plan below). 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 know 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 Collagen Protein 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!” 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. Each dish is nutritious, scrumptious and most importantly, sugar free. Eat ‘em up and enjoy!
Recipe Index and Daily Guide:
Weekend Meal Prep: Whether you are using Meal Plan 1 or 2(V), make these dishes on the weekend before the start of the challenge!
Anti-Inflammatory Carrot Lentil Turmeric Soup
No-Bake Almond Butter Protein Bars
3 Ingredient No Sugar Added Chocolate Bark
Vegan and Gluten-Free Squash Hummus Dip
plus, 6 hard-boiled eggs, and cut veggies for the quick and easy salad bowl
DAY 1
Breakfast (Meal Plan 1 and 2 (V)): Egg Omelette with Avocado Slices
Lunch (Meal Plan 1 and 2 (V)): Anti-Inflammatory Carrot Lentil Turmeric Soup plus 3 Ingredient Massaged Kale, Avocado Salad
Snack (Meal Plan 1 and 2 (V)): Vegan and Gluten-Free Squash Hummus Dip
Dinner (Meal Plan 1): Paleo Fried Chicken Meatballs over spaghetti squash or zucchini noodles
Dinner (Meal Plan 2): Lentil and Mushroom Walnut Veggie Balls over spaghetti squash or zucchini noodles
Post-Dinner Snack (Meal Plan 1 and 2 (V)): 3 Ingredient No Sugar Added Chocolate Bark
DAY 2
Breakfast (Meal Plan 1 and 2 (V)): Super Healthy Green Smoothie plus 1-2 hard-boiled eggs
Lunch (Meal Plan 1 and 2 (V)): leftovers from dinner
Snack (Meal Plan 1 and 2 (V)): No-Bake Almond Butter Protein Bars
Dinner (Meal Plan 1): Turkey Tacos
Dinner (Meal Plan 2): Brussels Sprouts Tacos
Post-Dinner Snack (Meal Plan 1 and 2 (V)): Cinnamon Spiced Orange Slices
DAY 3
Breakfast (Meal Plan 1 and 2 (V)): Coconut Chocolate Almond Chia Pudding
Lunch (Meal Plan 1 and 2 (V)): Quick and Easy Salad Protein Bowl and/or leftovers
Snack (Meal Plan 1 and 2 (V)): Vegan and Gluten-Free Squash Hummus Dip
Dinner (Meal Plan 1 and 2 (V)): Anti-Inflammatory Lentil-Carrot Soup with Leftover Meatballs/Veggie balls
Post-Dinner Snack (Meal Plan 1 and 2 (V)): 3 Ingredient No Sugar Added Chocolate Bark
DAY 4
Breakfast (Meal Plan 1 and 2 (V)): Anti-Inflammatory Superfood Turmeric Berry Smoothie (optional: add 1/2 avocado)
Lunch (Meal Plan 1 and 2 (V)): Quick and Easy Salad Protein Bowl
Snack (Meal Plan 1 and 2 (V)): No-Bake Almond Butter Protein Bars
Dinner (Meal Plan 1): Colorful Broccoli, Mushroom Chicken Stir-fry with Wild Rice
Dinner (Meal Plan 2): omit chicken – substitute with tofu or tempeh
Post-Dinner Snack (Meal Plan 1 and 2 (V)): 3-Ingredient Mango Sorbet
DAY 5
Breakfast (Meal Plan 1 and 2 (V)): Sweet Potato Hash Scramble (meal plan 2: omit sausage)
Lunch (Meal Plan 1 and 2 (V)): Roasted Veggie Quinoa Salad with Sweet Pomegranate Vinaigrette
Snack (Meal Plan 1 and 2 (V)): Two Ingredient Anti-Inflammatory Turmeric Tea plus a handful of nuts
Dinner (Meal Plan 1): Spinach and Feta Turkey Burgers plus Dairy-Free Mushroom Soup
Dinner (Meal Plan 2): Spicy Vegan Black Bean Burgers plus Dairy-Free Mushroom Soup
Post -Dinner Snack (Meal Plan 1 and 2 (V)): Strawberry Coconut Nice Cream (V)
DAY 6: SATURDAY
Breakfast (Meal Plan 1 and 2 (V)): Quick and Easy Banana Oat Pancakes in a Blender
Lunch (Meal Plan 1 and 2 (V)): Quick and Easy Salad Protein Bowl and/or leftovers
Snack (Meal Plan 1 and 2 (V)): Kale Chips plus and handful of nuts
Dinner (Meal Plan 1 and 2 (V)): Creamy Garlic Spaghetti Squash Casserole (meal plan 2 omit sausage – substitute tofu)
Post-Dinner Snack (Meal Plan 1 and 2 (V)): Mocktails
DAY 7
Brunch (Meal Plan 1 and 2 (V)): Chocolate Collagen Protein Power Smoothie
plus Mushroom, Spinach and Tomato Frittata
Snack (Meal Plan 1 and 2 (V)): 1 cup edamame
Dinner (Meal Plan 1): Pecan Crusted Salmon plus Zucchini Rice
Dinner (Meal Plan 2): Eggplant and Herbed Millet Veggie Burgers plus Zucchini Rice
Post-Dinner Snack (Meal Plan 1 and 2 (V)): Golden Milk (aka Turmeric Latte)
Do you have a daily calorie estimate?
Also is this possible without purchasing the tumeric tonic and just using regular tumeric and spices? (UK based so too expensive and wouldn’t have it in time to start the Oct 1st challenge)
Thanks!
Our meal plans are not based on calories, instead we focus on eating whole foods with no added sugars. We have had thousands of detoxers that have had results with our plans. You can use regular turmeric and spices instead of the Daily Turmeric Tonic. Good luck!
Hello, I wonder if there is available a shopping list of ingredients for all these great recipes? Thanks!
Did you sign up for our sugar detox? We email recipes as well as shopping list for the recipes a few days in advance.
Are there menu plans for weeks beyond week 1? That would be sooo helpful!
Thank you –
Beth Atwood
Hi Beth: For now we don’t have any meal plans after the 7 day challenge. However Further Food has lots of sugar free recipes that you can make. Good luck!
Good meal plan. Can you provide me some suggestions about healthy eating to stay fit?
Hi Karina: Have you signed up for our next sugar detox challenge that starts August 20? You will get daily emails from our experts with advice on how to cut out sugar, eat healthy and stay fit. You can enter your email here https://www.furtherfood.com/join-free-sugar-detox-challenge/
Do you have a protein powder recommendation for vegetarians?
Hi Lisa: Our marine collagen is made out of fish, if that works for you. Otherwise you can use pea protein. Good luck!
Can you substitute honey in your coffee instead of sugar
Do you have to go to almond milk if you only have small amount in coffee twice a day
Honey and sugar are not allowed on the sugar detox. You are not required to use almond milk, we just recommend it as a substitute for full fat cream or sugar. You can refer to our chart for more guidance on what to eat. https://www.furtherfood.com/going-sugar-free-your-handy-food-guide-of-what-to-eat-what-to-avoid/
I’m commencing the challenge on 19th Feb and love the look of your reciepes. I just wish your food plan was downloadable or printable.
Louise: You can print it out-there is a print button right above the photo of the meal plan. Good luck!
Hi a couple of questions. Could you please suggest a substitute for kale and brussell sprouts (two veggies i think taste disgusting). Also i don’t eat meat or chicken but love fish. Is it ok to substitute the turkey for prawns in the tacos.
Hi Christine: You can substitute spinach or any other leafy green for kale. And you can subsitute broccoli or cauliflower or any other cruciferous vegetable for Brussel sprouts. And you can substitute the turkey with prawns! Good luck!