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 3 meal-plan options. Here is our meal plan that includes meat and fish, and lots of healthy no sugar added snacks. We also have 2 other meal plans-one for Vegetarians that you can find here, and a Keto meal plan here. ALL our meal plans are gluten-free and have lots of delicious recipes that are easy to make and taste delicious!
These recipes are meant to inspire and guide you; feel free to pick and choose between meal plans. To help you, we’ve created shopping lists for each meal plan-simply choose the recipes you plan to make, and find the list of ingredients that you need. Many of the recipes give you extra portions that make great leftovers during the week! You can also find easy recipe substitutions in our recipe database that can be searched by over 30 dietary restrictions. Find lots of sugar free recipes here.
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.
And make sure you’ve signed up for our next organized 7 day Sugar Detox. You’ll get daily expert tips and bonus recipes to help you stick with your sugar free pledge. Sign up with your email here.
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. Additionally, some recipes feature Turmeric Tonic an anti-inflammatory blend of superfoods and adaptogens and Mindful Matcha, a brain boosting superfood blend of organic matcha, mushrooms and superfoods. However, these are all optional ingredients and feel free to leave them out.
The secret to sticking to this meal plan? Weekend meal prep! By prepping in advance, you will find it much easier to eat healthy and sugar-free during your busy work-week. We’ve listed some recipes you can meal prep in advance, but we recommend planning your week and making sure you have shopped and prepped as much as you can. To get more tips on how to meal prep, go here. So now it’s time to shop, prep and cook!
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.
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: Salmon Patties 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: Paleo No Bean Turkey Chili
Post Dinner Snack: Coconut Almond Butter Fudge
DAY 3 Wednesday
Breakfast: Super Healthy Green Smoothie + 1 hard boiled egg
Lunch: Leftovers from dinner
Snack: Veggies with 1 oz smoked salmon or ½ avocado and Mindful Matcha Detox Tea
Dinner: Turkey Meatballs over 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: 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: Chili Lime Shrimp with Cumin Roasted Carrots
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: One Pot Roasted Chicken With Olives and Capers and 1 cup steamed/roasted veggie of choice
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
Snack: Anti Inflammatory Turmeric Collagen Detox Tea and a handful of nuts
Dinner: Spaghetti Squash with Tomato Sauce and Goat Cheese
Post Dinner Snack: ½ cup berries and 1 piece dark chocolate
Hi! I gather from what I’ve read (well, sort of just scanned at this point) that dairy foods (cheese & milk) as well as nut milks are not included in the detox plan. Also, I really don’t cook often. I live alone, work & have no time! Is it cool to just make wise choices from the Yes & No food guide?
Hi Linda: Thanks for the question. Depending on the type of meal plan you are doing, dairy foods can be eaten in moderation. Nut milks are definitely allowed as long as they do not have any added sugars. The yes and no guide is a great guideline for you. Good luck!
I have food intolerance to Salycitates what things can I replace with
Mary: Thanks for reaching out. We don’t specifically mark recipes as containing salycitates. However, if you know the foods that you are sensiive to, we recommend omitting them and replcing with non-salycitates foods in the recipes. For instance, if you cannot eat broccoli, you can substitute that vegetable with cauliflower or spinach. If you are sensitive to certain spices, then either omit them or replace them with ones that have worked before. Additionally, you might find it helpful to work with a nutritionist who can personally tailor a menu to suit you. Good luck!
Does this come in booklet form with all the recipes that can be downloaded?
Hi Emma: Thanks for the question. For now, the recipes are available online-you can print out the meal plan chart and some of the recipes that you want to make. We love the idea of a booklet and will work on making one available at some point for future detoxes.