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Sugar-Free Diet: 7 day Meal Plan

Updated on February 28, 2014

Putting some life and flavor in your diet

Sometimes it’s good to get a bit of a helping hand at the start of the diet. I’ve talked in other articles about my experience quitting sugar, and how it introduced me to food that was interesting, delicious and full of flavor. So in this article, I will give you an example of a 7 day meal plan that you can follow to get your diet off to the right start. I’m not a calorie counter, because I strongly believe that if you eat wholesome and healthy, the portion control will take care of itself. So if you need to lose weight, eating this type of food plan will help you achieve that goal.

Having a sugar free diet doesn’t need to be boring. For these meals, I’ve included plenty of healthy, power-giving super-foods like berries and nuts, and some very filling lunches. The evening meals are selected for their balanced nutritional content and also because they are delicious recipes, so you won’t end the day feeling like you’ve been on a diet but you will feel satisfied after a very enjoyable meal. This is something the whole family can join in with.


Breakfast: bowl of porridge with semi skimmed milk, topped with fresh berries and some toasted sliced almonds

Mid morning snack: Small pot of plain greek yogurt with some mixed nuts

Lunch: Pea, mint and ricotta on rye. View the recipe for pea, mint and ricotta here.

Mid afternoon snack: Chopped celery and carrot with hummus dip

Dinner: Indian spiced chicken, carrot and chickpea salad. I've included a link to the recipe on the right-hand side, but be sure to leave out the honey.



Breakfast: 1 slice wholemeal toast or English muffin and a poached egg.

Mid morning snack: 1 banana and plain yogurt.

Lunch: Bacon and avocado salad. View the recipe for bacon and avocado salad here.

Mid afternoon snack: Mini antipasti snack, made up of grilled halloumi, grilled sweet peppers and some green olives

Dinner: Grilled salmon with sweet potato and broccoli.


Breakfast: 1 bowl of porridge with raisins and cinnamon

Mid morning snack: celery and peanut butter dip, 1 orange

Lunch: Hummus and vegetable wrap. View the recipe for hummus and vegetable wrap here.

Mid afternoon snack: Homemade sweet potato crisps. Slice up a sweet potato very thinly using a potato peeler. Spray with a low calorie oil, and sprinkle lightly with salt and paprika. Bake in the oven on a low temperature until dry and crisp.

Dinner: Chicken and bean stew with herb dumplings:

Gently sweat some sliced onion in a casserole dish, and add in some garlic. Add in chopped carrots and celery, 1 bay leaf and some fresh thyme. In a separate pan, poach a breast of chicken. When poached, tear into strips and add to the carrot and celery. Pour in a dash of white wine, reduce, and then add in 1 pint of chicken stock. Simmer for 20 minutes. Add in a 400g tin of cannellini beans. Separately, make the herb dumplings by mixing 100g flour, 50g suet, salt, pepper, chopped thyme and chopped parsley. Mix with enough water to form into balls. Add the dumplings to the chicken casserole, and cook in the oven on a high heat for 20 minutes.


Breakfast: 2 poached eggs and one rasher of back bacon, 1 slice of wholemeal toast

Mid morning snack: 1 large apple, baked with cinnamon

Lunch: Chicken and avocado sandwich, on wholemeal bread. You can view the recipe for chicken and avocado sandwich here.

Mid afternoon snack: toasted wholemeal pitta breads sprinkled with paprika, served with hummus dip

Dinner: Baked Pollock or cod, cooked in foil with a few slices of chorizo, sliced red chilli, slices of lemon and a handful of parsley. Serve with samphire and a mini baked potato.


Breakfast: Sugar-free museli with nuts and fruit, plain yogurt

Mid morning snack: 1 slice of wholemeal toast

Lunch: Tuscan white bean soup. You can view the recipe for Tuscan white bean soup here.

Mid afternoon snack: rice cakes with cottage cheese, spring onion and chive

Dinner: Roast rack of lamb with Moroccan spices and vegetable couscous. You can view the recipe by clicking on the link on the right-hand side



Breakfast: Smoked salmon and scrambled egg on a wholemeal bagel

Mid morning snack: carrot and ginger smoothie

Lunch: Red thai lentil soup. For a great recipe, try this red thai lentil soup here.

Mid afternoon snack: handful of grapes, small portion of cheese and celery

Dinner: Creamy pesto chicken with roasted tomatoes. View the recipe by clicking on the link I've added to the right-hand side.


Breakfast: English muffin topped with a poached egg, served with hummus and guacamole, grilled tomatoes and fresh basil.

Mid morning snack: Mixed berries and nuts.

Lunch: Mozzarella, tomato and basil on ciabatta. You can view the recipe for mozzarella, tomato and basil here.

Mid afternoon snack: Beetroot chips. This uses the same instruction as the parsnip crisps. Simply slice raw beetroot thinly using a potato peeler, and bake in the oven on a low temperature until crisp.

Dinner: Beef stew cooked in ale. For a great recipe, try the link I've added to the right-hand side.


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