Quit sugar in 7 days! Yes it is possible and we’re going to do it! We’re starting the year off with a 7-day no sugar challenge! As always, I’ve included a sample one-week no-sugar meal plan with recipes for breakfast, lunch and dinner and a grocery list.
The recipes are easy, gluten-free and most of them great for meal prep too! They’re nutritious, quick to make and teste great
I don’t know about you, but I need those 7 days of eating clean without sugar after a month of forgetting all my troubles, teeth and beta cells existed. If one of your New Year’s resolutions is to eat healthier or to lose weight long-term, this healthy meal plan is gonna be a great starting point for you.
What Is The 7-Day No Sugar Challenge?
This ain’t gonna be a low carb or keto meal plan where you quit grains and legumes and fruit. We’re still going to eat all those healthy foods, but here’s what we’ll be getting rid of:
- honey and maple syrup (any type of syrup)
- all types of natural or refined sugar (so coconut sugar also)
- all chocolate, even the darkest ones out there
- other types of sweeteners and sugar that aren’t natural and have no fiber in them
The goal here is to simply reset those tastebuds. Believe me, if you do this for a week and try a regular chocolate bar you’ll find it overly sweet and disgusting. You’ll also discover that the sugar that’s in fruit is more than enough to satisfy a sweet tooth.
What To Eat On A No-Sugar Diet
On this no sugar diet challenge we’re going to eat whole foods. Nobody’s got time to read that many labels and I don’t know about you, but my head doesn’t have space for all the synonyms for sugar.
So will there be sausage? No. Will there be dressings? No (with Spanish accent). Will there be flavored yogurt? Niet. I mean, are you surprised?
It took a while, but I made a grocery list for the no sugar challenge and you can download it here.
7-Day No Sugar Meal Plan
Is it going to be easy? The first 3 days robably not, but it will feel good, I’m telling you. I don’t know how I would go an entire week without honey (that’s how I’ve been surviving “sugar-free” for about 3 years), but I actually want to extend this challenge to over 30 days. Thanks for coming to my TED talk, now let’s take a look at the sample healthy no sugar meal plan.
Day 1:
- Breakfast: Overnight Oats With Fruit or for a savory breakfast have these Breakfast lettuce wraps
- Lunch: Spicy Mediterranean Bowl (make hummus and chickpeas ahead)
- Dinner: Cauliflower Fried Rice
Day 2:
- Breakfast: Tropical Green Smoothie
- Lunch: Cauliflower Fried Rice
- Dinner: Quinoa Chicken Salad
Day 3:
- Breakfast: Oatmeal Banana Bread (make the day before)
- Lunch: Quinoa Chicken Salad
- Dinner: Coconut Curry Shrimp Soup
Day 4:
- Breakfast: Oatmeal Banana Bread
- Lunch: Spicy Mediterranean Bowl (make hummus and chickpeas ahead)
- Dinner: Egg Roll In A Bowl
Day 5:
- Breakfast: Oatmeal Banana Pancakes
- Lunch: Egg Roll In A Bowl
- Dinner: Salmon Lettuce Wraps
Day 6:
- Breakfast: Crustless Tuna Quiche (2-3 servings, make ahead)
- Lunch: Avocado Chicken Salad
- Dinner: Chickpea Soup
Day 7:
- Breakfast: 10-Minute Banana Oatmeal Pancakes
- Lunch: Crustless Tuna Quiche (2-3 servings with a side salad)
- Dinner: Chickpea Soup
Snacks & Eating for Your Personal Needs
So, these were the main meals for the meal plan and I honestly usually eat more than one serving if I go throughout the day without snacking. Everyone has different needs – we’re all built differently, I know that, so adjust this plan and challenge to your needs. Add snacks, go for seconds and make sure to drink enough water to reduce cravings. Here are some examples of healthy snacks to eat during this challenge:
- hummus and veggies
- apples or other fruit with peanut or almond butter
- pistachios, almonds, all types of nuts
- fruit – apples, bananas, watermelon
- vegetables – radishes, cucumbers, cherry tomatoes
- healthy smoothies
After The 7 Days Of Eating Healthy
Now, if you want to make eating healthy a part of life and enjoy the way you feel, you might want to check out my brand new clean eating recipe binder full of healthy and delicious gluten and dairy-free recipes. There are also useful printables e.g. meal planning printable, a 30-day habit tracker, weekly food prep routine printable, and more to help you stay on track and organized in the kitchen and in life. You can also use the fillable recipe card to make your own recipe binder, which is a great tool to use when you want to make eating well a lifestyle. It’s something you can always go back to even when you fall off track.
Some of the breakfast and dessert recipes do have added sugar in the form of maple syrup or natural dark or coconut sugar. These should be the exception rather than the rule.
You can check out the recipe binder here and don’t forget to use the code NTB20 for 20% off.
Final Thoughts
I really hope you are as excited as me to (again) start making better choices for your physical and mental health, so that you can feel better than ever, this little no sugar challenge is just the first step!
7-Day No Sugar Challenge And Meal Plan
A 7-day no sugar challenge! As always, I've included a sample meal plan with recipes for breakfast, lunch and dinner and a grocery list. The recipes are easy, gluten-free and most of them great for meal prep too!
Ingredients
For The Banana Oatmeal Pancakes
- 2 bananas
- 1 cup oats
- 2 eggs
- 2 heaping spoons yogurt
- 1 tsp baking powder
- vanilla or cinnamon (optional)
- 1 tsp butter/coconut oil
Instructions
- Use your food processor, blender or hand blender and a bowl to prepare the batter. Simply blend everything together until smooth.
- Heat a large non-stick pan to medium, cover with butter/coconut oil and pour the batter forming small, palm-sized pancakes. Reduce the heat a bit (these burn fast if the temperature is too high!).
- Once bubbles come up and the edges are done, flip using a large spatula. Cook until golden brown and then transfer to a plate.
- Serve immediately like this or top with your favorite toppings - fresh fruit, maple syrup, peanut butter or honey and butter.
Notes
original recipe from: Homemade Mastery
Nutrition Information:
Yield: 3 Serving Size: 1Amount Per Serving: Calories: 350Total Fat: 13gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 134mgSodium: 302mgCarbohydrates: 46gFiber: 5gSugar: 18gProtein: 15g
You Might Also Like:
- 7-Day Clean Eating Meal Plan and Challenge
- One Week Of Dairy-Free and Gluten-Free Recipes
- 7-Day Vegan Meal Plan
Originally published in January 2021, last updated in May 2025.