Fit & Fed

By Steph

Sample 1-Week Sugar-Free Meal Plan

Here’s an example meal plan for 1-week of sugar-free eating! This example assumes gluten-free (like all of my recipes). As optional, but recommended for my 30 Days Sugar-Free Challenge, it also avoids sugar substitutes and limits dairy, fruit, and simple carbohydrates each to 1-2 times per day. Feel free to adapt it as you’d like, this is just an example!

I’ve set it up so you can batch cook (meal prep) for a few days so you don’t have to cook everyday. It also assumes you’re feeding just one person. You can double or scale up the recipes appropriately if you’re feeding more than just you! I recommend having lots of sugar-free snacks on-hand at all times (in your meal plans or not) so you have quick and easy options when you get hungry between meals.

Most of my recipes are for 4 servings – adjust them accordingly – you can halve the recipe if you plan on eating it for 2 days or freeze the second half of the recipe for later! You can also choose to eat it for 4 days instead of the 2 or 3 listed (less cooking!) – these are just ideas. I also give examples of a 1550 calorie day, a 1700 calorie day, and an 1800 calorie day. You don’t need to count calories, but if you do, I wanted to give examples for different ranges.

Just double check the ingredients you buy are sugar-free – for example nut butters, sauces, yogurt, etc. that are listed in the meal plan and recipes. See my Sugar-Free Challenge Food List for examples of foods that often hide sugar.

Monday, Tuesday, & Wednesday:

1800 calories
  • Breakfast: (220 calories)
    • Green Protein Smoothie1 cup spinach, 1/4 cup cauliflower, 3 frozen peach slices, 1/2 frozen banana, 1 scoop sugar-free protein powder, 1 cup water
  • Lunch: (490 calories)
  • Snack: (215 calories)
    • 2 soft-boiled eggs with everything seasoning
    • 1 medium apple with cinnamon
  • Dinner: (580 calories)
  • Snack: (300 calories)
    • 1 banana
    • 2 tbsp nut butter (sugar-free)

Thursday & Friday:

1550 calories

Saturday & Sunday: 

1700 calories
  • Breakfast: (345 calories)
    • 2 eggs, scrambled
    • ¼ avoado
    • 1 piece (~4oz) sweet potato toast
    • Mash avocado, spread on toast, top with eggs
  • Lunch: (625 calories)
  • Afternoon Snack: (250 calories)
    • 4 slices deli turkey (sugar-free)
    • 2 slices reduced-fat cheese
    • Roll ½ slice cheese in each slice of turkey
  • Dinner: (400 calories)
  • PM Snack: (80 calories)
    • ½ cup unsweetened yogurt
    • ¼ cup berries