Dodging sugar from your day-to-day food choices can feel like challenge. It’s everywhere, from those sweet drinks we love to those tasty pastries we can’t resist. And sometimes, it sneaks into our meals in unexpected places, right under our noses! Now, it’s very important to understand that a “No sugar diet” doesn’t literally mean that you’re eliminating all sources of sugar from your diet. Instead, you’re just cutting out added sugars while still allowing for natural sources of sugar in your diet.

And if you can’t imagine a diet without added sugars, we’ve prepared a delicious, and time-saving 7-day no sugar diet meal plan as reference. If at any time you want to know more about this diet and the benefits to your body, you can skip ahead and read about it in this section.

Reminder: This meal plan is not a substitute for medical advice, diagnosis, or treatment. Individual nutritional needs and medical conditions vary, and it’s important to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet or lifestyle, especially if you have underlying health conditions or are taking medications.

7-day No Sugar Diet Meal Plan

Day 1 1562 Kcal

In this no sugar meal plan, we highly encourage you to prepare meals in advance to help save time during the week. Throughout this meal plan, you’ll notice that some recipes are repeating, and this is also to help you save money while eating healthy and being aligned with your diet. For repeating recipes, you can refer to this table which outlines recipes which require you to cook two or more servings during preparation and cooking.

You might be surprised that pasta, pizza and rice are in this meal plan, But they can still be part of your sugar-free diet. This is because the carb choices are mostly whole grain, or contian both starch and fiber and do not contain as much added sugar that pastries do. You can read more about it in this section.

Tip: For meals such as Avocado Toast with Egg and Best Buddha Bowl, you can prepare the components of the meals in advance but it would be better to assemble them on the day of the meal itself to avoid food spoilage.

95% breakfast
Avocado Toast with Egg
88% breakfast
Best Buddha Bowl
100% breakfast
Tortilla Pizza
96% breakfast
Pesto Spaghetti Salad
Day 2 1633 Kcal

Bread, yogurt and fruits can definitely be part of a no sugar diet meal plan! So you’re free to have them throughout the week in moderation. Take note that the Almond Flour Banana bread can be repeated as a snack even for the week after. Just make sure that you store this properly and preferably, in a cool, dry area such as the fridge.

Day 3 1649 Kcal

You’re also free to enjoy a refreshing strawberry shortcake smoothie as a snack, since this recipe is free of added sugars.

Take note that for smoothies and oat recipes, you have the option to prepare this on the day of the meal itself rather than preparing it in advance. The recipes below for the smoothie and oats take less than 15 minutes.

Day 4 1562 Kcal

Assuming that you’ve already prepared these meals from Day 1, then all you have to do today is reheat your meals and carry on with your day. What a time saver, right?

95% breakfast
Avocado Toast with Egg
88% breakfast
Best Buddha Bowl
100% breakfast
Tortilla Pizza
96% breakfast
Pesto Spaghetti Salad
Day 5 1617 Kcal

Day 4 is a similar meal plan to Day 2, except for dinner. So if you haven’t prepared this in advance during the weekend, you can cook it on the day itself. Just make sure to prepare a second serving for your dinner on Day 7. Don’t forget to take note of the recipes that are repeated throughout the week! You’re free to check them out in this table.

Day 6 1606 Kcal

Day 6 brings variety to your week with a different breakfast and snack selection. You can take note of this while preparing your meals in advance. You have the option to prepare this in advance too, to help you save time on this day. Lunch and dinner are repeating meals from Day 3 lunch and Day 2 dinner.

Day 7 1553 Kcal

Day 7 Breakfast and lunch are different from your usual choices throughout this meal plan. You can choose to prepare them on the day itself, since both recipes would only take less than 20 minutes to prepare, cook and assemble. Your snacks too are less than 15 minutes to prepare.

For dinner, you can reheat the second serving you prepared from Day 5 dinner.


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Below is a quick overview of the recipes that are repeated during the 7-day No Sugar Diet Meal Plan:

RecipesNumber of servings to prepareDay and meal planned
Avocado Toast with Egg2 servingsDay 1, and 4 Breakfast
Make Ahead Fruit & Yogurt Breakfast2 servingsDay 2 and 5 Breakfast
Best Buddha Bowl2 servingsDay 1, and 4 Lunch
Spinach & Feta Turkey Meatballs2 servingsDay 2 and 5 Lunch
Chicken Fajita Meal Prep Lunch Bowls2 servingsDay 3, and 6 Lunch
Tortilla Pizza2 servingsDay 1, and 4 Snacks
Almond Flour Banana Bread2 servingsDay 2 and 5 Snacks
Pesto Spaghetti Salad2 servingsDay 1, and 4 Dinner
SHEET PAN BUTTER SALMON2 servingsDay 2 and 6 Dinner
BBQ Chicken & Roasted Sweet Potato Bowls2 servingsDay 5 and 7 Dinner

Some food safety reminders

As mentioned earlier, this meal plan calls for some meals to be prepared in advance to save time. Here are some food safety tips to keep in mind when preparing meals in advance:

  • Start with clean hands and surfaces.
  • Use separate utensils, cutting boards, and cooking equipment if needed
  • Use fresh ingredients and check expiration dates.
  • Keep raw and cooked foods separate.
  • Cook foods thoroughly and cool them quickly.
  • Store meals in airtight containers with labels and dates.
  • Thaw safely in the refrigerator, under cold water, or in the microwave.
  • Reheat to 165°F (74°C) before eating.
  • Use or discard leftovers within a safe time frame.
  • Trust your senses – if it smells off, looks odd, or has mold, discard it.

What is a No Sugar Diet?

A “No Sugar Diet” is basically an eating plan which involves cutting out added sugars from your daily meals and drinks. But as mentioned earlier in this blog, this diet can still have some natural sugars from fruits, veggies, and dairy.

Do we need added sugars in the diet?

It is true that a normal human body does not necessarily need “added sugars” to function. Our bodies actually need only one type of sugar. That essential sugar is glucose and we actually don’t need too much of it in our body. In fact, we can get all the carbohydrates we need from healthy sources like fruits, veggies, and whole grains. But it’s hard to resist the occasional chocolate or donut!

The American Heart Association recommends that for women, added sugars should not be more than 6 teaspoons (25 g) per day, and for men, it should not be more than 9 teaspoons (36 grams) per day. But in reality most of us can easily consume more than the recommended amount when we drink a regular soda that contains about 10 teaspoons of sugar per can.

What are Added Sugars?

Added sugars are those sugars and sweeteners that are added to foods and beverages during processing or preparation. They’re not naturally part of the food itself but are added in to enhance the food’s flavor, taste and shelf life. Added sugars can come in various forms, and they’re often listed under different names on ingredient labels.

Here are some common types of added sugars:

Type of SugarCommonly found in food items
Table Sugar (Sucrose)Baked goods, desserts, sauces and dressings
High-Fructose Corn Syrup (HFCS)Soft drinks, fruit-flavored beverages, candies, and processed snacks.
Brown SugarCookies, cakes, and sweet sauces like barbecue sauce.
HoneyCommonly used in tea, toppings for yogurt, toast and baked goods
Maple SyrupDrizzled over pancakes and waffles, it’s also used in glazes for meats, vegetables and baked goods
Agave NectarBeverages like teas and flavored water.
MolassesCookies, barbecue sauces, and marinades.
Date SugarSweetener in baking, smoothies, and oatmeal
Fruit juice concentratesBeverages and processed foods

Added sugars can hide in food labels and various food products. That’s why understanding how to spot them by reading labels becomes essential for maintaining a healthy diet and managing sugar consumption

What to eat on a no sugar diet

On a no sugar diet, you should primarily consume whole, unprocessed foods that are naturally low in sugar. So your diet can have these following food items:

  • Vegetables are naturally sugar free foods that mostly contain, starch and fiber. Examples are leafy greens, cruciferous vegetables (like broccoli and cauliflower), bell peppers, tomatoes, cucumbers, and zucchini.
  • Fruits only contain natural sugars, not added sugars. fruit also has starch and fiber, making it fine to be consumed as part of this diet.
  • Proteins are also naturally sugar free foods. The main components of animal-based proteins do not contain carbohydrates, and plant-based proteins only contain starches and fiber.
  • Whole grains such as quinoa, brown rice, oats, barley, and bulgur can definitely be part of a no sugar diet plan, especially since this is mostly starch and fiber.
  • Healthy fats are also foods with no sugar. This include sources like avocados, nuts, seeds, olive oil, and fatty fish such as salmon and mackerel.
  • Dairy: Stick to plain, unsweetened options like Greek yogurt, cottage cheese, and cheese. Avoid flavored yogurts and sweetened milk alternatives.
  • Beverages: Drink plenty of water, herbal teas, and unsweetened coffee. Avoid sugary drinks like soda, fruit juice, and sweetened tea or coffee.
  • Snacks: Choose snacks that are low in sugar and high in protein and fiber, such as nuts, seeds, veggies with hummus, hard-boiled eggs, and plain Greek yogurt with berries.

Health Benefits of a No Sugar Diet Meal Plan

  • Weight Management: By eliminating added sugars, you reduce overall calorie intake, making it easier to manage weight or even promote weight loss.
  • Improved Blood Sugar Control: A no sugar diet can help stabilize blood sugar levels, reducing the risk of spikes and crashes that can occur with high-sugar diets.
  • Reduced Risk of Chronic Diseases: High sugar intake has been linked to an increased risk of chronic diseases such as obesity, type 2 diabetes, heart disease, and certain types of cancer.
  • Better Dental Health: Sugary foods and drinks contribute to tooth decay and cavities
  • Better Skin Health: High sugar intake has been linked to skin issues such as acne, premature aging, and inflammation.
  • Balanced Hormones: Sugar consumption can disrupt hormone levels in the body, leading to insulin resistance, hormonal imbalances, and metabolic dysfunction.

FAQs on the No Sugar Diet Meal Plan

Is a no sugar diet suitable for everyone?

While a no sugar diet can be beneficial for many people, it may not be suitable for everyone, especially those with higher physical activity, and health conditions. It’s better to consult with a doctor or a registered dietitian to make sure.

Can I still eat fruit on a no sugar diet?

Yes, you can still enjoy fruits as part of a no sugar diet. While fruits contain natural sugars, they also provide essential vitamins, minerals, and fiber.

Are there any foods I need to avoid on a no sugar diet?

Yes, you should avoid foods and beverages with added sugars, such as sugary drinks, candies, sweets, baked goods, processed snacks, and sweetened condiments. Reading ingredient labels can help you identify hidden sources of added sugars.

Can I still eat out or dine at restaurants on a no sugar diet?

Yes, you can still enjoy meals at restaurants while following a no sugar diet. Look for menu options that focus on whole, unprocessed ingredients and ask for modifications to limit added sugars, such as dressing on the side or substituting steamed vegetables for sugary sides.