Carb And Sugar Free Diet Plan – Some links in this post may be affiliate links. This means that if you click on the link and make a purchase, I will receive a small commission – at no additional cost to you, which helps me cover the costs of this blog.
We’re starting the year with 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 are ready to eat again! I don’t know about you, but I need those 7 days after a month to forget all my problems, teeth and beta cells are there. If one of your new year’s resolutions is to eat healthy or lose weight long term this healthy eating plan will be a great start for you.
Carb And Sugar Free Diet Plan
Let’s not turn this around. This will not be a low carb or keto diet plan where you give up grains and vegetables and fruits. We’ll eat all the healthy foods, but here’s what we’ll take out:
What You Should Know About Strict No Carb, No Sugar Diets
The goal here is to reset those tastebuds. Believe me, if you do this every week and try a regular chocolate bar you will find it very sweet and disgusting. You will find that the sugar in the fruit is more than enough to satisfy your sweet tooth.
In this sugar challenge we will eat whole foods. Ain’t nobody got time to read tons of labels and I don’t know about you, but my head just doesn’t have room for all the synonyms for sugar.
Will there be sausage? No. Will there be wear and tear? No (with Spanish accent). Will there be flavored yogurt? Niet. Did I say you were shocked?
It took a while, but I made a grocery list without the sugar challenge and you can download it here.
Keto Diet For Beginners By The #1 Keto Authority
Will it be easy? Probably not, but it will feel good, I tell you. I don’t know how I can go a whole week without honey (that’s how I lived “sugar-free” for about 3 years), but I really want to extend this challenge for more than 30 days. Thanks for coming to my TED talk, now let’s look at a sample meal plan.
So, these were the main meals of the meal plan and honestly I usually eat more than one meal if I go the whole day without eating. Everyone has different needs – we’re all built differently, I know that, so tailor this plan and challenge to your needs. Add snacks, go for seconds and make sure you drink enough water to reduce cravings. Here are some examples of healthy snacks to eat during this challenge:
Now, if you want to make healthy eating a part of life and enjoy the way you feel, you might want to check out my new clean eating recipe full of healthy and delicious gluten and dairy free recipes. There are also useful printables eg. printable meal planning, 30-day exercise tracker, printable weekly meal plan, and more to help you stay on track and organized in the kitchen and in life. You can use the fillable recipe card to create your own recipe binder, which is an important tool to use when you want to make healthy eating a way of life. It’s something you can always come back to even when you’ve fallen by the wayside.
Some breakfast and dessert recipes have added sugar in the form of maple syrup or natural dark or coconut sugar. These should be the exception to the rule.
The Only Sugar Free Diet Plan You’ll Ever Need
You can check out the recipe binder here and don’t forget to use code NTB20 for 20% off.
I really hope you are as interested as I am (again) to start making better choices for your physical and mental health, so that you feel better than ever, this little sugar-free challenge is the first step!
Amount per Composition: Calories: 350Total Fat: 13g Saturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 134mgSodium: 302mgCarbohydrates: 46gFiber: 5gSugar: 18gProtein needed in Chicken Backake Deeply needed in 15g of Park Bake. —Magdalena Flores, Abilene, Texas
1 chalupa: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrate (3g sugar, 3g fiber), 19g protein. Diabetic exchange: 2 lean meat, 1 starch, 1/2 fat.
Keto Diet: List Of What To Eat And What Not To Eat
Ginger Halibut and Brussels Sprouts I moved to the United States from Russia and love to cook Russian food for family and friends. Halibut with soy sauce, ginger and pepper is a favorite. —Margarita Parker, New Bern, North Carolina
1 fillet with brussels sprouts: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbohydrate (i -2g sugar, 3g fiber), 24g protein. Diabetic exchange: 3 lean meat, 2 fat, 1 vegetable.
Day 3: Chipotle Shredded Beef This beef is delicious whether you serve it whole wrapped in a tortilla, with corn salsa in a burrito, on a bun or over rice or mashed potatoes. Lots of options! —Darcy Williams, Omaha, Nebraska
2/3 cup ground beef mixed with 1/2 cup cooked rice (counts without optional ingredients): 345 calories, 13g fat (4g saturated fat), 74mg cholesterol, 194mg sodium, 31g carbohydrate (6g sugar, 3g fiber) , 26g protein. Diabetic exchange: 3 lean meat, 2 starch.
What Is A Keto Diet? (free Meal Plan)
Day 4: Cinnamon-Apple Pork Chops The cinnamon that comes out of this main dish has the effect of stabilizing blood sugar and the effect of reducing cholesterol, two benefits that people with diabetes can understand. Pair it with this cauliflower mash, which is similar to mashed potatoes but without the same calories, carb content or sugar-spiking effect.
1 pork chop and 2/3 cup apple mixture: 316 calories, 12g fat (4g saturated fat), 62mg cholesterol, 232mg sodium, 31g carbohydrate (25g sugar, 4g fiber), 22g protein. Diabetic exchange: 3 lean meat, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Turkey Tetrazzini This creamy, comforting casserole makes a delicious way to use up that leftover Thanksgiving turkey. And it’s a real family! —Linda Howe, Lisle, Illinois.
1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbohydrate (5g sugar, 3g fiber), 34g protein. Diabetic Exchange: 3 starches, 3 lean meats, 1/2 fat.
Low Carb Chocolate
Rosemary Chicken with Spinach and Beans With two young boys on the go, I’m always looking for ways to make meals easier. This recipe uses only one skillet, making it a cinch to prepare a meal for a hungry family in half an hour. —Sara Richardson, Littleton, Colorado
1 half chicken breast with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbohydrate (5g sugar, 6g fiber), 41g protein. Diabetic exchange: 5 lean meat, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey-Stuffed Bell Peppers These turkey-stuffed bell peppers are so delicious, you won’t miss having real cheddar cheese. Enjoy a meal with a salad or a side of rice. —Judy Hand-Truitt, Birmingham, Alabama
2 pepper halves: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbohydrate (i -6g sugar, 4g fiber), 40g protein. Diabetic Exchange: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Low Carb Meal Plan: Menu, Tips, Eating Out, And Shopping List
Bow Ties with Sausage & Asparagus We love asparagus, so I’m looking for ways to go green. This pasta dish comes together quickly on a busy night and makes a wonderful leftover. —Carol Suto, Liverpool, New York
1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrate (2g sugar, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable.
Tuscan Fish Packets My husband does a lot of fishing, so I’m always looking for different ways to serve up his catch. A professional chef was kind enough to share this recipe with me, and I played around with different veggie combinations until I found one that my family liked best. —Kathy Morrow, Hubbard, Ohio
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrate (4g of sugar, 7g fiber), 38g protein. Diabetic substitutions: 5 lean meat, 1 starch, 1 vegetable.
Getting Started On The Carnivore Diet
Day 10: Rosemary Pork Medallions and Peas It’s nice to have a quick meal to fix after work. It’s easy to prepare and doesn’t use many ingredients, so it’s great for beginner cooks. —Laura McAllister, Morganton, North Carolina
3 ounces cooked pork and 1/3 cup peas: 260 calories, 10g fat (3g saturated fat), 69mg cholesterol, 571mg sodium, 15g carbohydrate (4g sugar, 3g fiber), 28g protein. Diabetic exchange: 3 lean meat, 1 starch, 1/2 fat.
Chicken Ole Foil Supper These Tex Mex chicken wraps can be assembled ahead of time and frozen if you like. Thaw them overnight in the fridge, then grill as directed. I like to serve them with warm tortillas and fresh fruit on the side. —Mary Peck, of Salina, Kansas
1 serving: 405 calories, 13g fat (6g saturated fat), 91mg cholesterol, 766mg sodium, 34g carbohydrate (8g of sugar, 6g fiber), 37g protein. Diabetic exchange: 4 lean meat, 2 starch, 1 fat.
Low Carb Meal Plan
Unprocessed Quinoa Pepper This unprocessed pepper dish packs a lot of flavor. I make it all the time, and I make sure my freezer is stocked with single-use portions to bring to work. —Rebecca Ende, Phoenix, New York
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrate (3g
