7-Day Sugar-Free Meal Plan

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7-Day Sugar-Free Meal Plan

DAILY BASICS

  • Drink 2–3 liters of water

  • Sugar-free tea & black coffee allowed

  • Season freely with herbs, spices, salt, pepper, lemon, vinegar

  • Cook with olive oil, avocado oil, or coconut oil

 DAY 1

Breakfast:

  • Scrambled eggs with spinach & mushrooms

  • Black coffee or herbal tea

Lunch:

  • Grilled chicken salad (mixed greens, cucumber, olive oil + lemon)

Snack:

  • Handful of almonds or walnuts

Dinner:

  • Baked salmon

  • Steamed broccoli & cauliflower

 DAY 2

Breakfast:

  • Avocado & eggs (boiled or fried)

  • Green tea

Lunch:

  • Lettuce-wrapped chicken or turkey patties

  • Side of sliced cucumbers

Snack:

  • Pumpkin seeds or sunflower seeds

Dinner:

  • Beef or tofu stir-fry with zucchini & bell peppers

DAY 3

Breakfast:

  • Omelet with onions, peppers & herbs

Lunch:

  • Tuna salad (olive oil, mustard, celery) over greens

Snack:

  • Small handful of berries (optional & limited)

Dinner:

  • Roast chicken

  • Sautéed green beans

 DAY 4

Breakfast:

  • Chia seed pudding (unsweetened almond milk)

Lunch:

  • Grilled shrimp salad with avocado

Snack:

  • Brazil nuts or cashews

Dinner:

  • Turkey meatballs

  • Roasted Brussels sprouts

 DAY 5

Breakfast:

  • Fried eggs with tomatoes

Lunch:

  • Chicken & vegetable soup (no potatoes)

Snack:

  • Olives or nuts

Dinner:

  • Steak or grilled tempeh

  • Side salad

 DAY 6

Breakfast:

  • Smoothie: spinach + cucumber + protein powder (no sweeteners)

Lunch:

  • Egg salad lettuce wraps

Snack:

  • Roasted chickpeas (small portion)

Dinner:

  • Baked cod

  • Asparagus or sautéed kale

 DAY 7

Breakfast:

  • Eggs + avocado

Lunch:

  • Leftover protein + veggies

Snack:

  • Nuts or seeds

Dinner:

  • Roast chicken

  • Mixed roasted vegetables

 FOODS TO AVOID (Hidden Sugar Traps)

  • Ketchup, BBQ sauce, salad dressings

  • Flavored yogurt

  • “Healthy” granola bars

  • Juice & smoothies from stores

  • White bread, pastries, crackers

  • Alcohol

 SUCCESS TIPS

Beat Sugar Cravings

  • Cravings peak at Day 2–3, then drop

  • Drink water or herbal tea when cravings hit

  • Eat enough protein & fat (don’t undereat)

 Meal Prep Tips

  • Cook proteins in bulk (chicken, eggs)

  • Pre-chop veggies

  • Keep nuts portioned (easy to overeat)

 Lifestyle Boosts

  • Sleep 7–8 hours

  • Light walking after meals helps blood sugar

  • Don’t stress perfection—consistency matters

Expected Benefits

  • Reduced bloating

  • Fewer cravings

  • More stable energy

  • Improved digestion

  • Clearer skin (for many people)

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