7-Day Meal Plan to Kick Your Sugar Habit

7 Day Meal Plan to Kick Your Sugar Habit

7 Day Meal Plan to Kick Your Sugar Habit

Drop the Sugar with this 7 Day Meal Plan

Added sugar is one of the primary culprits of rising rates of overweight individuals and obesity around the globe. We use it on everything… not anymore. Here’s your 7 day meal plan to a new, sugar-free you!


7 day meal plan to a sugar-free you!

Let’s face it; you use sugar all the time!

You use it to sweeten coffee or tea, buy candies and sweets on a daily basis, and it’s not uncommon for people to add it to fruit salads and oatmeal to make them “more delicious.”

Excessive consumption of sugar is closely tied to cavities, insatiable hunger, weight gain, insulin resistance and diabetes, liver failure, high blood pressure and cardiovascular diseases, cognitive decline and much more.

Toning down sugar consumption and opting for healthier diet choices can make you feel better and improve your health. The best thing is; ditching sugar habit isn’t that difficult when you know how to adjust your diet.

To help you out, we bring you 7-day meal plan you should follow.

Day 1

Breakfast
Start your day with two poached eggs over six cups of wilted spinach sautéed with olive oil. Season your breakfast with salt and pepper to taste and serve with one piece of sprouted-grain toast spread with butter (just a little bit).

Snack
¼ cup raw almonds and 1 apple

Lunch
Eat one cup of Mexican lentil soup with three hard rye crackers spread with olive tapenade and topped with crumbled feta. You can find the recipe for Mexican lentil soup right here.

Snack
1 cup sliced vegetables and ½ cup hummus

Dinner
On day one, you should have super delicious smoky white bean chili for dinner. Get the recipe here.

7 Day Meal Plan to Kick Your Sugar HabitDay 2

Breakfast
For breakfast, you should have a green smoothie which represents everything that best diet plan stands for an abundance of fruits and vegetables, a multitude of health benefits, and it’s delicious, too. You can find different green smoothie recipes here.

Snack
Spread with 2 tbsp. natural, unsweetened peanut butter, 1 apple

Lunch
You don’t have to cook for lunch today because it consists of leftover chili with carrot sticks. For a side, you should have two slices of aged white cheddar, a pear, and two hard rye crackers.

Dinner
Cauliflower-garlic sautés and grilled chicken. Find the sauté recipe here.

Day 3

Breakfast
Two slices of toast topped with ¼ ripe avocado each. Add salt and pepper to taste and sprinkle with pumpkin seeds for that crunchy feeling.

Snack
Plain Greek yogurt (1/2 cup) sprinkled with cinnamon and topped with a diced date and ¼ cup chopped walnuts

Lunch
Leftovers from dinner you have the night before (grilled chicken and cauliflower-garlic sauté).

Snack

Trail mix (1/3 cup) combined with pumpkin seeds, pecans, unsweetened dried tart cherries, unsweetened coconut flakes, and cacao nibs

Dinner

Green salad and spring tofu scramble. Find the scramble recipe here.

Day 4

Breakfast
Parfait consisting of ¾ cup plain Greek yogurt and layered with 1 tbsp. hemp hearts, ¼ cup chopped walnuts, 1 tbsp. dried tart cherries, 1 cup thawed/fresh blueberries. Sprinkle parfait with cardamom and cinnamon.

Snack
¼ raw almonds and 1 pear

Lunch
Again, one cup of Mexican lentil soup with three hard rye crackers spread with olive tapenade and topped with crumbled feta.

Snack
Crispy madras chickpeas, about ½ cup. Get the recipe here.

Dinner
Rosemary sweet potatoes and grilled halibut with cilantro garlic butter, a healthier version of fish and chips. Get sweet potatoes recipe here and grilled halibut recipe here.

Day 5

Breakfast
Green smoothie, you can use different recipe this time to mix things up, or you can stay true to the one you like.

Snack
Organic cottage cheese (1/2 cup) with thawed blueberries (1/2 cup) and raw sunflower seeds (1/4 cup)

Lunch
Caprese salad with pesto dressing and ½ can wild salmon which also happens to be one of the best brain foods one can eat. Get the salad recipe here.

Snack
Spread with 2 tbsp. natural, unsweetened peanut butter, 1 apple

Dinner
Beef and barley soup, get the recipe here.

7 Day Meal Plan to Kick Your Sugar HabitDay 6

Breakfast
Two poached eggs over six cups of wilted spinach sautéed with olive oil. Season your breakfast with salt and pepper to taste and serve with one piece of sprouted-grain toast spread with butter.

Snack
An apple

Lunch
½ cup hummus with 4 hard rye crackers, ½ cup cherry tomatoes, 2 slices aged cheddar, and ½ cup sliced bell peppers. If you’d like to make your hummus, try out this easy recipe.

Snack
Plain Greek yogurt (1/2 cup) sprinkled with cinnamon and topped with a diced date and ¼ cup chopped walnuts.

Dinner
Green salad with spring tofu scramble

Day 7

Breakfast
Gluten-free buckwheat pancakes topped with a puree made of tropical fruit such as 1 tsp grated ginger, ½ cup mango, ½ banana, and coconut milk according to your preferences. Get the pancake recipe here.

Snack
Organic cottage cheese (1/2 cup) with thawed blueberries (1/2 cup) and raw sunflower seeds (1/4 cup).

Lunch
Apple walnut salad, get the recipe here.

Snack
Crispy chickpeas madras (1/2 cup)

Dinner
Grilled salmon with brown rice and roasted vegetables.

Things to know

  • Adhere to the meal plan religiously
  • If you do endurance training, enlarge servings of whole-grain foods
  • If you assume the plan has too much food, just decrease the serving sizes
  • When the week with this meal plan is over, follow 80:20 rule i.e. make 80% of your eating pattern similar to this plan, and 20% treats like dark chocolate

Wrap-Up

Sugar consumption is just an unhealthy habit that you can kick out with an adequate meal plan.

Once you adhere to the meal plan from this post, you’ll be healthier, and you will also feel amazing.

Instead of unhealthy sweets, this meal plan consists of fruits which are naturally sweet but healthy at the same time.

Sophie Addison

Sophie Addison is a popular blogger and skincare expert. She is very passionate about writing on skincare and beauty. She has posted articles on tips for fine lines and wrinkles, , weight loss, and fitness news. Apart from work she likes gardening and listening music. You can also contact her on Facebook, and Pinterest.

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