F-factor diet plan for no sugar
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Whole grain pasta
Farro
Steel-cut oats
Red lentils
Kidney beans
White beans
Pinto beans
Turkey breast
Mackerel
Lean beef
Romaine lettuce
Swiss chard
Cauliflower
Beets
Parsnips
Pears
Raspberries
Grapefruit
Plums
Hazelnuts
Brazil nuts
Pumpkin seeds
Sesame seeds
Greek yogurt
Unsweetened coconut milk
Egg whites
Ghee
Blackberries
Cherry tomatoes
Cucumber
Basil
Red onions
Cilantro
Diet plan overview
The F-factor diet plan for no sugar helps you cut out sugar while still enjoying your meals. It emphasizes high-fiber foods that naturally reduce sugar cravings and keep you feeling full.
This plan supports better digestion and more stable energy levels. It's a great way to enjoy a balanced diet without the need for added sugars.
Foods to eat
Whole Fruits: Berries, apples, and pears for natural sweetness and fiber.
Vegetables: Leafy greens, bell peppers, and zucchini that are low in sugar and high in nutrients.
Whole Grains: Oats, barley, and brown rice to keep you full and energized.
Lean Proteins: Chicken breast, turkey, and tofu for healthy muscle maintenance.
Nuts and Seeds: Walnuts, sunflower seeds, and almonds for a nutritious snack.
β Tip
Foods not to eat
Refined Sugars: Table sugar, brown sugar, and powdered sugar.
Sugary Beverages: Fruit juices, sodas, and sports drinks.
Sweets: Candy, chocolates, and pastries that are loaded with sugar.
Processed Foods: Packaged snacks, ready-made meals, and sugary cereals.
Condiments: Ketchup, BBQ sauce, and sweet salad dressings that often contain hidden sugars.
Main benefits
The F-factor diet plan for no sugar helps reduce sugar cravings naturally, making it easier to maintain a balanced diet. By focusing on high-fiber foods, it supports better digestion and more stable energy levels. This plan can also improve your overall mood and mental clarity by avoiding sugar highs and crashes.
π Nearly three-quarters of Americans are cutting back on sugar (Source)
How to budget on this diet plan
On the F-factor diet plan for no sugar, focus on buying fresh produce and whole foods, which are often cheaper than processed foods. Use natural sweeteners like fruit to satisfy your sweet tooth without added sugars. Preparing homemade snacks, like fiber-rich energy balls, can be more cost-effective than buying packaged ones. Buying in bulk and meal prepping can also help you save money and stick to your diet.
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Meal plan suggestion
Day 1
- Breakfast:Steel-cut oats with raspberries and pumpkin seeds
- Lunch:Farro salad with romaine lettuce, cherry tomatoes, and red onions
- Dinner:Grilled mackerel with steamed Swiss chard and red lentils
- Snack:Pear slices with hazelnuts
- Caloriesπ₯: 1,500Fatπ§: 45gCarbsπΎ: 180gProteinπ₯©: 100g
Day 2
- Breakfast:Whole grain pasta with basil pesto and cherry tomatoes
- Lunch:Pinto bean soup with beets and cilantro
- Dinner:Baked lean beef with roasted cauliflower and kidney beans
- Snack:Grapefruit and a handful of Brazil nuts
- Caloriesπ₯: 1,600Fatπ§: 50gCarbsπΎ: 170gProteinπ₯©: 110g
Day 3
- Breakfast:Smoothie with unsweetened coconut milk, blackberries, and flaxseeds
- Lunch:White bean and Swiss chard salad with cucumber and red onions
- Dinner:Ground turkey stir-fry with bell peppers and farro
- Snack:Greek yogurt with sesame seeds
- Caloriesπ₯: 1,550Fatπ§: 48gCarbsπΎ: 160gProteinπ₯©: 105g
Day 4
- Breakfast:Greek yogurt with chia seeds and plums
- Lunch:Romaine lettuce salad with grilled turkey breast, beets, and red onions
- Dinner:Baked salmon with roasted parsnips and quinoa
- Snack:Pear slices with hazelnuts
- Caloriesπ₯: 1,650Fatπ§: 52gCarbsπΎ: 175gProteinπ₯©: 115g
Day 5
- Breakfast:Steel-cut oats with raspberries and almonds
- Lunch:Swiss chard and red lentil salad with cherry tomatoes
- Dinner:Grilled mackerel with steamed beets and farro
- Snack:Grapefruit slices with a handful of hazelnuts
- Caloriesπ₯: 1,600Fatπ§: 50gCarbsπΎ: 165gProteinπ₯©: 110g
Day 6
- Breakfast:Smoothie with ghee, romaine lettuce, and strawberries
- Lunch:Cauliflower and pinto bean salad with cherry tomatoes
- Dinner:Grilled turkey breast with kidney beans and red onions
- Snack:Greek yogurt with flaxseeds
- Caloriesπ₯: 1,570Fatπ§: 48gCarbsπΎ: 170gProteinπ₯©: 108g
Day 7
- Breakfast:Whole grain pasta with basil and cherry tomatoes
- Lunch:Farro salad with romaine lettuce, beets, and white beans
- Dinner:Grilled lean beef with roasted cauliflower and pinto beans
- Snack:Grapefruit and a handful of Brazil nuts
- Caloriesπ₯: 1,580Fatπ§: 49gCarbsπΎ: 172gProteinπ₯©: 110g
Want to learn more?
β οΈ Keep in mind
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Listonic team
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