Sugar-Free Diet Meal Plan (2024)

If you’re worried about what you can eat when on a sugar free diet, don’t worry! I’ll share tips and meal ideas on a no sugar diet.

While some sugar-free diet plans will have you eating just boiled chicken and steamed broccoli, my approach uses a variety of flavorful, nourishing, and satisfying foods that are balanced in macronutrients including protein, healthy fats, and complex carbohydrates.

My background as a nutrition expert with a master’s degree in public health makes my website and me a great resource for anyone looking to reduce added sugars in his or her diet.

If you’re concerned about what you can eat on a no-sugar diet, then rest assured that there are tons of choices.

In fact, if you decided to avoid processed foods and just ate whole foods, then you would naturally be close to an anti-inflammatory diet that is very low in added sugars.

A sugar-free diet doesn’t have to be limited or leave you hungry and unsatisfied. I’ll share some delicious and nourishing breakfast, lunch and dinner ideas below that are all made without any added sugars.

You can also check out my clean eating food list for a list of foods that I consider to be part of a real food approach. You might also like my post about how to eat clean without starving yourself.

Also, if you’re going sugar-free, you might want to check out my tips for going sugar-free without going crazy.

If you’re going sugar-free, a savory breakfast will be your friend! You’ll help reduce sugar cravings by signaling to your brain first thing that sugar is not available.

But, don’t be afraid of adding fruit to your breakfast either. Fruit in moderation is healthy for almost everyone and does not include added sugars. Fruit in its whole form (as opposed to fruit juice) contains antioxidants, fiber, and natural sugars.

When planning your breakfast, shoot for at least 25 grams of protein to help keep blood sugar stable and reduce hunger the rest of the day.

If you need some sweetness for your coffee, then check out my article with the best sugar substitutes.It’s probably best to avoid artificial sweeteners whenever possible.

No added sugar breakfast ideas include:

• Egg muffins made with hams, sausage or bacon
• Green smoothie made with collagen protein and berries
• Leftovers from dinner the day before
• Chia pudding sweetened with fresh berries

While you should probably skip fruit juice and breakfast cereals with breakfast, you can certainly fill up on other healthy foods.

It’s also a good idea to avoid sugar-laden coffee drinks found at most coffee shops. Instead, stick with black coffee or tea. Use just a tiny bit of sugar or a natural sugar substitute if you want to sweeten your coffee.

Lunch is a good time to get some antioxidants from fruit, starchy veggies, or greens, plus protein and fat.

By balancing your meals with macronutrients (fats, carbs, and protein), any natural sugars or carbohydrates you consume at lunch will be used as energy throughout your afternoon rather than stored as fat.

Make your own homemade salad dressings to avoid added sugar, and make sure you read the labels and ingredients list on any packaged foods.

No-sugar lunch ideas include:

• Power bowl with whole grains, legume, baked fish or roast chicken, and avocado
• Salad topped with a hamburger patty or sliced sausage and tons of raw shredded veggies
• Hot soup with veggies, lean protein, beans, and a dollop of coconut yogurt (check out my low-carb Instant Pot Vegetable Beef Stew)

If you went without sugar all day, feel free to pair your dinner with a piece of fruit or a healthy baked treat for dessert. Some people also enjoy a piece of dark chocolate as a healthy after-dinner treat.

No-sugar dinner ideas include:

• Hearty stew made with veggies, a grass-fed roast, and red potatoes (check out my Slow Cooker Pot Roast)
• Beans and rice bowl topped with guacamole
• Roast chicken served with roasted butternut squash and steamed spinach (or something like my Crockpot Chicken Thighs with Green Chiles)
• Instant Pot Beef Chili with Sweet Potatoes

This No Sugar Diet Meal Plan is meant to serve as an example of what it’s like to eat for seven days with no added sugars.

So, while you might be giving up added sugars like honey, cane sugar, and maple syrup, you can still get added sweetness from natural sugars in fruit and sweet potatoes.

I think you’ll find that after the first week of going sugar-free, it will get much easier to avoid the sweet stuff and choose foods higher in nutritional value. A low-sugar diet will also help with consistent energy levels and reduce your chance of heart disease and insulin resistance.

Of course, always consult with your health care provider before making any changes to your diet. This diet plan is also dairy free and gluten free.

Monday

• Breakfast Weight Loss Green Smoothie
• Lunch Easy Clean Eating Chicken Salad served on greens or cooked quinoa
• Dinner Lentil Salad with Wild Rice (serve with avocado for ahealthy fat source) or Instant Pot Pork Chops and Rice

Tuesday

• Breakfast Whole30 Vanilla Chia Pudding
• LunchErewhon Kale Salad served with grilled salmon or your choice of lean protein
• Dinner

Wednesday

• Breakfast Chocolate Cherry Smoothie
• LunchHealthy Chicken Salad served on greens or cooked quinoa (leftovers from Monday)
• DinnerVegan Lentil Coconut Curry served with rice or Chicken Broccoli Rice Casserole

Thursday

• Breakfast Overnight Protein Oats (leave out the maple syrup or honey, top with sliced banana instead) or any of my Cancer Fighting Smoothies
• Lunch Salmon Salad with Mayo served on top of greens orcookedquinoa, rice, or wild rice (be sure that the relish for the salad is sugar-free)
• Dinner Crockpot Chicken Thighs with Green Chiles served with rice and steamed veggies or Mexican Potatoes

Friday

• Breakfast Strawberry BeetSmoothie
• LunchSalmon Salad with Mayo served on top of greens orcookedquinoa, rice, or wild rice (leftovers from Thursday)
• Dinner Instant Pot Thai Curry Chicken Soup (leave out the coconut sugar)

Saturday

• Breakfast Acai Smoothie with Coconut or Over Medium Eggs with your choice of sides
• Lunch Healthy Tuna Pasta Salad
• Dinner Instant Pot Chicken Curry

Sunday

• Breakfast Cauliflower Smoothie
• Lunch Healthy Tuna Pasta Salad leftovers from Saturday
• DinnerVegetarianBlack Bean Burgers with SweetPotatoFries

Sugar Free Snacks

• Air Fryer Kale Chips
• Garlic Roasted Chickpeas
• Peanut Butter Chia Pudding made with Almond Milk Vitamix
• Keto Deviled Eggs
• Keto Trail Mix
• Sugar Free Pomegranate Popsicles

Other simple snacks with no added sugars include:

• Hard-boiled eggs
• Baby carrots with hummus
• Greek yogurt with berries
• Handful of almonds or other nuts or seeds
• Apple and nut butter (check the label to make sure there are no sugars in the ingredients)
• and leftovers from breakfast, lunch, or dinner

More Resources You Might Like

• Sugar-Free Foods to Stock Your Pantry
• Best Sugar-Free Jerky
• Weight Loss Tips for Women
• Join my 30-Day Sugar Free Challenge. It’s free!
• Leaky Gut Diet Plan

What is the difference between sugar-free and no-added sugar?

What is the best way to cut sugar out of your diet?

Can you eat potatoes whileyou’reavoiding sugar?

Can you lose weight on a no-sugar diet?

Can you eat bananas on a no sugar diet?

On a strict no-sugar diet, naturally occurring sugars, including those in fruits like bananas, are typically avoided. However, if the diet only restricts added sugars, then bananas can be consumed. It’s important to discuss with your healthcare provider how restrictive you need to be on a sugar-free approach.

How long does it take to detox from sugar?

The time it takes to detox from sugar can vary depending on individual factors and the level of sugar consumption. Generally, physical symptoms like cravings and fatigue can last from a few days to two weeks. However, psychological cravings and habits associated with sugar consumption might take longer to overcome.