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 2019, 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 (Meal Plan 1) and the other meal plan (Meal Plan 2) is for vegetarians. BOTH are gluten-free. In addition, for those following a keto diet, Meal Plan 1 is keto friendly or offers a keto option or modification to help you stick to your keto diet plan.
These recipes are meant to inspire and guide you; feel free to pick and choose between meal plans. Use our shopping list to buy the ingredients for the recipes you plan to make. You can also find easy recipe substitutions in our recipe database that can be searched by over 30 dietary restrictions.
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. You can also find our answers to some of the most commonly asked questions about the sugar detox, as well do’s and don’t on what to eat here.
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.
Several recipes in these meal plans 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. Pescetarians and vegetarians can use Further Food Marine Collagen made from wild caught Atlantic cod. You can learn more here about collagen and its benefits. However, collagen is an optional ingredient, so feel free to leave it out.
The secret to sticking 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!
WEEKEND MEAL PREP:
Make these dishes on the weekend before the start of the challenge! This way you will be all set and ready to go without having to worry about doing lots of cooking during the week.
Depending on which meal plan you are following, prep dinner for the first day:
Salmon Patties or Veggie Burgers
Make the following snacks that are on both meal plans for the next few days:
Keto Friendly Peanut Butter Fudge
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
Dinner (Meal Plan 1): Salmon Patties and Roasted Lemon Pepper Broccoli
Dinner (Meal Plan 2 ): Baked Turmeric Veggie Burgers and Roasted Lemon Pepper Broccoli
Post Dinner Snack: Cranberry Kombucha Low Sugar Jello
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 (Meal Plan 1): Paleo No Bean Turkey Chili
Keto option: Easy Roasted Lemon Salmon
Dinner (Meal Plan 2): Coconut Quinoa and Lentils
Post Dinner Snack: Keto Friendly Peanut Butter Fudge
DAY 3 Wednesday
Breakfast: Banana Mocha Collagen Smoothie + 1 hard boiled egg
OR KETO option: Keto Avocado Protein Smoothie
Lunch: Leftovers from dinner
Snack: Veggies with 1 oz smoked salmon or ½ avocado
Dinner (Meal Plan 1): Turkey Meatballs over Zucchini Spaghetti
Keto Option: Mini Bacon Wrapped Meatballs
Dinner (Meal Plan 2): Eggplant Meatballs with Zucchini Spaghetti
Post Dinner Snack: Cranberry Kombucha Low Sugar Jello
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 (Meal Plan 1 and 2): Creamy Butternut Squash Soup AND Omega Packed Kale Salad
KETO Option: Instant Pot or Slow Cooker Provolone Chicken Soup
Post Dinner Snack: 1 cup Popcorn with Cinnamon and 1 oz piece of no sugar dark chocolate
Keto option: 1 cup black olives
DAY 5 Friday
Breakfast: Turmeric Chia Pudding with ½ cup berries mixed in or on top
KETO Option; Crispy Turmeric Fried Eggs
Lunch: Omega Packed Kale Salad with 4 oz choice protein and/or leftover soup
Snack: 1 hardboiled egg and crudites
Dinner (Meal Plan 1): Chili Lime Shrimp with Cumin Roasted Carrots
KETO Option: Replace Carrots with Roasted Lemon Pepper Broccoli
Dinner (Meal Plan 2): Cheezy Black Bean Burrito Bowl
Post Dinner Snack: Keto Friendly Peanut Butter Fudge
DAY 6 Saturday
Breakfast: 3 ingredient flourless pancakes plus ½ cup berries
KETO Option: Curried Scrambled Eggs
Lunch: Leftovers (soup or last night’s dinner)
Snack: Energizing Matcha Power Bites
Dinner (Meal Plan 1): Herbed Chicken and Sweet Potato Casserole
KETO Option: Omit Sweet Potato OR make Turmeric Spiced Chicken Drumsticks
Dinner (Meal Plan 2): Chickpea and Artichoke Saute
Post Dinner Snack: Matcha Collagen Latte and 1 piece no-sugar added dark chocolate
DAY 7 Sunday
Brunch: Crustless Spinach Quiche and Almond Butter Cacao Smoothie
KETO Option Crustless Spinach Quiche and Keto Avocado Protein Smoothie
Snack: Anti Inflammatory Turmeric Collagen Detox Tea and a handful of nuts
Dinner (Meal Plan 1): Spaghetti squash with meat sauce
KETO Option: replace Spaghetti Squash with Cauliflower rice OR Turmeric Spiced Chicken Drumsticks
Dinner (Meal Plan 2): Spaghetti Squash with tomato and cheese
Post Dinner Snack: Avocado Mango Nice Cream
KETO Option: Pumpkin Pie Panna Cotta
Tell us what you think!