Zone diet plan for no sugar

Not consuming sugar is often regarded as a daunting task, but the Zone diet plan for no sugar reduces the feeling of deprivation. This version focuses more on balance while eliminating sugars, allowing blood sugar levels to be stabilized, thereby reducing the risk of diabetes and preventing food cravings from arising. It is all about making the right choices and preventing imbalances on the plate.

Complete diet plan

Free shopping list

Article reviewed

Diet plan grocery list

Chicken breast

Salmon fillet

Lean ground beef

Turkey breast

Eggs

Greek yogurt

Cottage cheese

Cheddar cheese

Broccoli

Spinach

Kale

Cauliflower

Bell peppers

Tomatoes

Cucumber

Zucchini

Asparagus

Green beans

Carrots

Apples

Berries

Avocado

Oranges

Pears

Almonds

Walnuts

Olive oil

Chickpeas

Black beans

Quinoa

Brown rice

Oats

Sweet potatoes

Share this list

Diet plan overview

The Zone diet plan for no sugar deletes sugars to diminish the risk of chronic excess blood glucose level and a need for carbohydrates with a high glycemic index. This no-sugar option fits well into the Zone approach in macronutrient distribution, which seeks to ensure the good health of an individual.

Due to this adjustment, those who follow this diet are less likely to develop a desire for junk foods and are able to maintain their energy over the whole day in a better way.

Zone diet plan for no sugar exemplary product

Foods to eat

Natural Sweeteners: Refrain from using sugar; instead, turn to alternatives like stevia or erythritol.
Fresh Produce: Purchase plenty of fresh fruits and vegetables, as they contain no refined sugar.
Lean Meats and Fish: Important protein sources that maintain blood glucose without added sugars.
Nuts and Seeds: Excellent sources of energy and nutrients, naturally free of sugar.
Whole Grains: Include grains like quinoa or oats, which are sugar-free and energy-rich.

✅ Tip

Consider blending spices like cinnamon or nutmeg into your meals for natural sweetness without the sugar spike.

Foods not to eat

Sugary Desserts and Soft Drinks: Avoid all sweets, biscuits, candy, and sweetened drinks, as they disrupt blood sugar regulation.
Junk Foods: Avoid foods with added sugar by default, such as gravies, ready-to-eat meals, and snacks.
Sugary Fruits: Avoid fruits like bananas and mangoes that contain higher sugar levels.
Alcoholic Beverages: Eliminate all alcoholic beverages, especially sweet ones high in calories.
White Flour Products: Avoid white bread and white pasta, as they primarily provide energy from carbohydrates.

Main benefits

One of the benefits offered by the Zone diet plan for no sugar is that it's a relatively easy way of decreasing sugar in the diet which might subsequently help in normalizing energy and mood swings. By removing sugar, the diet further reduces the risk of inflamed tissues, which is usually followed by healthier skin and overall health status.

📊 Nearly three-quarters of Americans are cutting back on sugar (Source)

How to budget on this diet plan

The Zone diet plan for no sugar doesn't have to be expensive. Instead of artificial sweeteners, use inexpensive but potent natural ones, such as cinnamon or vanilla extract, that will flavor food with no cost. And, instead of spending much money on unhealthy and processed snacks, divert to whole fruits and nuts.

Download the grocery list for FREE

✔️ Add and remove items
✔️ Sort items by store aisles
✔️ Share the list with your partner

Meal plan suggestion

Meal Plan for Zone Diet Plan for No Sugar

Day 1

Breakfast: Scrambled eggs with spinach and cheddar cheese
Lunch: Grilled chicken breast with quinoa, broccoli, and bell peppers
Dinner: Baked salmon fillet with sweet potatoes and a side of green beans
Snack: Apple slices with walnuts

Calories: 1480 Fat: 64g Carbs: 128g Protein: 110g

Day 2

Breakfast: Greek yogurt with berries and almonds
Lunch: Turkey breast salad with spinach, avocado, and tomatoes
Dinner: Lean ground beef stir-fry with zucchini, bell peppers, and quinoa
Snack: Cottage cheese with cucumber slices

Calories: 1500 Fat: 65g Carbs: 130g Protein: 112g

Day 3

Breakfast: Oatmeal with almonds and a side of Greek yogurt
Lunch: Grilled chicken breast with brown rice, kale, and bell peppers
Dinner: Baked salmon fillet with broccoli, sweet potatoes, and a side of green beans
Snack: Orange slices with walnuts

Calories: 1480 Fat: 63g Carbs: 135g Protein: 108g

Day 4

Breakfast: Smoothie with Greek yogurt, spinach, and berries
Lunch: Turkey breast wrap with whole wheat bread, avocado, and bell peppers
Dinner: Lean ground beef with quinoa, tomatoes, and a side of asparagus
Snack: Cottage cheese with green beans

Calories: 1500 Fat: 65g Carbs: 132g Protein: 110g

Day 5

Breakfast: Scrambled eggs with spinach, cheddar cheese, and a side of avocado
Lunch: Grilled chicken breast with brown rice, zucchini, and bell peppers
Dinner: Baked salmon fillet with quinoa, broccoli, and a side of carrots
Snack: Apple slices with almonds

Calories: 1490 Fat: 65g Carbs: 130g Protein: 112g

Day 6

Breakfast: Greek yogurt with berries and chia seeds
Lunch: Turkey breast salad with spinach, cucumber, and bell peppers
Dinner: Lean ground beef with quinoa, broccoli, and a side of tomatoes
Snack: Cottage cheese with green beans

Calories: 1500 Fat: 64g Carbs: 128g Protein: 115g

Day 7

Breakfast: Oatmeal with berries and a side of Greek yogurt
Lunch: Grilled chicken breast with brown rice, kale, and tomatoes
Dinner: Baked salmon fillet with sweet potatoes, broccoli, and a side of carrots
Snack: Orange slices with almonds