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14-day meal plan for no sugar diet

Embrace a no-sugar lifestyle with our 14-day meal plan for a no sugar diet. Featuring low-sugar and naturally sweetened recipes, this plan helps you break free from added sugars without sacrificing taste. Explore a variety of flavorful options that align with your no-sugar goals.

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Meal plan grocery list

  • Leafy greens (kale, spinach)
  • Berries (blueberries, strawberries)
  • Avocado
  • Lean protein (chicken, turkey, fish)
  • Eggs
  • Greek yogurt (unsweetened)

  • Nuts (almonds, walnuts)
  • Olive oil
  • Whole grains (quinoa, brown rice)
  • Sweet potatoes
  • Tomatoes
  • Cucumber

  • Broccoli
  • Garlic
  • Water
  • Herbal tea (unsweetened)
  • Green beans
  • Peppers
  • Cauliflower
  • Mixed vegetables

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Article Reviewed
• Written by our editorial team.
• Published on February 3, 2024.
• Updated on June 21, 2024.

Meal plan overview

Embrace a no-sugar lifestyle with our 14-day meal plan for a no sugar diet. Featuring low-sugar and naturally sweetened recipes, this plan helps you break free from added sugars without sacrificing taste. Explore a variety of flavorful options that align with your no-sugar goals.

Foods to eat

  • Whole Fruits: Choose fresh fruits like berries, apples, and oranges for natural sweetness and fiber.
  • Non-Starchy Vegetables: Incorporate vegetables like leafy greens, broccoli, and bell peppers for added nutrients.
  • Lean Proteins: Opt for chicken, fish, tofu, and legumes to meet protein needs without added sugars.
  • Whole Grains: Include quinoa, brown rice, and oats for complex carbohydrates without added sugars.
  • Healthy Fats: Incorporate avocados, nuts, and olive oil for satiety and essential fatty acids.
  • Dairy or Dairy Alternatives: Choose unsweetened options for milk, yogurt, and cheese to avoid added sugars.
  • Sugar-Free Snacks: Enjoy snacks like plain Greek yogurt, nuts, and hummus for satisfying, no-sugar options.
  • Herbal Teas: Drink unsweetened herbal teas for hydration and flavor without added sugars.
  • Hydration: Drink water throughout the day and infuse it with fresh fruits or herbs for added flavor.
  • Sugar Substitutes: Use natural sugar substitutes like stevia or monk fruit in moderation if desired.
✅ Tip

Experiment with natural sweeteners like stevia or monk fruit extract in your recipes for a sweet touch without added sugar.

Foods not to eat

  • Added Sugars: Avoid foods and beverages with added sugars, including candies, sodas, and sweetened snacks.
  • Processed Foods: Minimize intake of heavily processed foods, as they may contain hidden sugars.
  • Artificial Sweeteners: Limit the use of artificial sweeteners and focus on naturally sugar-free options.
  • Individual Dietary Needs: Adjust the meal plan based on individual preferences and nutritional needs.
  • Regular Health Checks: Monitor overall health, including blood sugar levels, regularly.
  • Consult a Healthcare Professional: For concerns about a no-sugar diet or individual health, consult with a healthcare provider.

Main benefits

The 14-day meal plan for a no sugar diet eliminates added sugars and focuses on whole, unprocessed foods. It's designed to reduce sugar intake, which can lead to health benefits like weight loss and improved metabolic health.

Recommended nutrient breakdown






How to budget on this meal plan

Leafy greens like kale and spinach are key ingredients that can be bought in bulk. Berries, avocado, and lean protein sources offer variety and are often cheaper when purchased in larger quantities. Eggs, Greek yogurt, and nuts can be more economical in bulk. Whole grains, sweet potatoes, and tomatoes are also more affordable in larger sizes.

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Extra tips ✨

Any healthy snack ideas?

These snacks are ideal for a no sugar diet, offering natural and wholesome choices:

  • Avocado slices
  • Raw vegetables like bell peppers and cucumbers
  • Hard-boiled eggs
  • Unsalted nuts like almonds and cashews
  • Plain Greek yogurt
  • Fresh berries
  • Chia pudding made with unsweetened almond milk
What should I drink on this meal plan?

Pure water is essential and the best choice for a no-sugar diet. Herbal teas, without added sweeteners, provide a healthy, hydrating option. Black coffee is a good choice for a caffeine fix without the sugar. Lemon or lime water can add a refreshing twist. Unsweetened almond milk is a great alternative for a hint of flavor.

How to get even more nutrients?

A no-sugar diet focuses on eliminating added sugars while emphasizing foods that naturally contain essential nutrients. Proteins from lean meats, fish, and eggs provide structure and function to cells without added sugars. Foods high in fiber, like vegetables, fruits, and whole grains, help maintain a feeling of fullness and manage blood sugar levels. Healthy fats from avocados, nuts, and seeds are crucial for brain health and energy, providing a balanced approach to eating without added sugars.

Meal plan suggestions

14-Day Meal Plan for No Sugar Diet

This meal plan is designed to eliminate added sugars while providing balanced nutrition with whole foods.

Day 1

  • Breakfast: Scrambled eggs with spinach and tomatoes
  • Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing
  • Dinner: Baked salmon with quinoa and steamed broccoli

Day 2

  • Breakfast: Greek yogurt with mixed berries and almonds
  • Lunch: Turkey and avocado wrap with lettuce leaves
  • Dinner: Stir-fried tofu with mixed vegetables and brown rice

Day 3

  • Breakfast: Oatmeal topped with sliced strawberries and a sprinkle of chia seeds
  • Lunch: Quinoa salad with cucumber, tomatoes, and lemon-tahini dressing
  • Dinner: Grilled chicken breast with roasted sweet potatoes and green beans

Day 4

  • Breakfast: Whole-grain toast with mashed avocado and poached eggs
  • Lunch: Greek yogurt parfait with mixed berries and nuts
  • Dinner: Baked cod with steamed asparagus and quinoa pilaf

Day 5

  • Breakfast: Smoothie made with spinach, berries, Greek yogurt, and almond milk
  • Lunch: Lentil soup with mixed vegetables
  • Dinner: Grilled chicken thighs with roasted cauliflower and brown rice

Day 6

  • Breakfast: Scrambled eggs with sautéed peppers and onions
  • Lunch: Chickpea salad with cucumber, tomatoes, and lemon vinaigrette
  • Dinner: Stir-fried shrimp with broccoli and quinoa

Day 7

  • Breakfast: Greek yogurt with sliced peaches and a sprinkle of cinnamon
  • Lunch: Turkey lettuce wraps with avocado and salsa
  • Dinner: Baked chicken with roasted vegetables and cauliflower rice

Day 8

  • Breakfast: Chia seed pudding with almond milk and raspberries
  • Lunch: Grilled salmon salad with mixed greens and balsamic vinaigrette
  • Dinner: Turkey meatballs with marinara sauce over zucchini noodles

Day 9

  • Breakfast: Whole-grain pancakes with sliced bananas and a drizzle of almond butter
  • Lunch: Quinoa stuffed bell peppers with a side salad
  • Dinner: Grilled tofu with sautéed kale and brown rice

Day 10

  • Breakfast: Smoothie made with kale, berries, Greek yogurt, and flaxseeds
  • Lunch: Chicken and vegetable stir-fry with cauliflower rice
  • Dinner: Baked halibut with roasted Brussels sprouts and quinoa

Day 11

  • Breakfast: Avocado toast with sliced tomatoes and a sprinkle of hemp seeds
  • Lunch: Spinach salad with hard-boiled eggs, almonds, and olive oil dressing
  • Dinner: Grilled chicken skewers with bell peppers and onions

Day 12

  • Breakfast: Overnight oats with almond milk, berries, and a dollop of almond butter
  • Lunch: Tuna salad lettuce wraps with cucumber and carrots
  • Dinner: Lentil curry with cauliflower rice

Day 13

  • Breakfast: Greek yogurt with sliced mango and a sprinkle of coconut flakes
  • Lunch: Turkey and avocado sandwich on whole-grain bread with a side of carrot sticks
  • Dinner: Grilled shrimp with zucchini noodles and marinara sauce

Day 14

  • Breakfast: Scrambled eggs with spinach and mushrooms
  • Lunch: Quinoa and black bean salad with diced tomatoes and cilantro
  • Dinner: Baked chicken thighs with roasted carrots and quinoa

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⚠️ Keep in Mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article Reviewed
• Written by our editorial team.
• Published on February 3, 2024.
• Updated on June 21, 2024.