7 Day Sugar Free Diet Meal Plan



This program was created with four key considerations:

Whole Foods
Following a sugar-free diet is easier if you aim to eat whole foods. Processed foods are more likely to contain refined ingredients or added sugars which can cause certain hormone imbalances. This program focuses on whole foods including vegetables, fruits, lean meats, fish, whole, unprocessed grains, legumes, nuts, and seeds. The plan also includes a small amount of dairy from yogurt to provide bone-building nutrients.

Complex Carbohydrates
Eating the proper amount and type of carbohydrate is important when following a sugar-free diet to help balance insulin levels. This program uses high-fibre carbohydrate sources paired with healthy fats and high-quality protein to optimise blood sugar control. The plan avoids artificial sugars and provides up to 40 grams of fibre daily.

Low Glycemic Fruits
This meal plan contains smoothie and snack options using low glycemic fruits such as apples and berries to provide a sweet taste without added sugars. These fruits provide a hint of sweetness while also providing fibre and beneficial phytonutrients.

Healthy Fats
Balanced meals and snacks with good fats increase satiety and stabilise blood sugars. Omega-3 and omega-9 fatty acids provide cardiovascular benefits and reduce inflammation. This program incorporates omega-3 fats, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) from fatty fish which are associated with improved cognitive function. Omega-9 fats from foods such as nut butter and olive oil are combined with carbohydrates to reduce glycemic response.


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