Sugar Free Diet Meal Plan- Sumptuous Meal Without Sugar

sugar free diet meal plan

If you’re anxious about what you can eat when on a sugar-free diet, don’t worry! We are sharing tips and meal ideas on a no sugar diet. 

Sugar consumption is generally high among people. An average American consumes at least 17 teaspoons of sugar a day when the recommended amount is less than six teaspoons for women and nine teaspoons for men.

If you’re going sugar-free, a proper breakfast is essential. You’ll help to reduce sugar cravings by signaling to your brain that sugar is not available. 

Breakfasts Without Sugar Include:

A sandwich cut in half on a plate

• Ham, sausage, or bacon-filled egg muffins

• Collagen protein and berries in a green smoothie

• Chia pudding sweetened with new berries and monk fruit sweetener,

Shredded Wheat with flaked almonds sprinkled on top and 250ml skimmed milk

2 rashers of bacon, 1 poached egg, grilled tomatoes, skinny latte

Sugar-Free Lunch Idea

A person sitting at a table with fruit

Fruit, starchy vegetables, and greens are all healthy sources of antioxidants at lunchtime. Carbohydrates and natural sugars you consume at lunch can be used as energy in the afternoon rather than being processed as fat if eaten with plenty of protein and fat.

• A power bowl with a whole grain, legume, baked fish or roast chicken, and avocado for a sugar-free lunch

• Salad with raw shredded veggies and a hamburger patty or sliced sausage, or • Hot soup with veggies, lean protein, beans, and a dollop of coconut yogurt

Dinner Ideas

If you’ve been sugar-free all day, finish your meal with a slice of fruit or a nutritious baked treat for dessert. As a safe after-dinner treat, some people like a small piece of dark chocolate.

No Sugar Dinner Ideas Include


 Hearty vegetable stews, grass-fed roasts, and red potatoes are all no-sugar dinner options. 


 Roast chicken served with roasted butternut squash 

Steamed spinach, beans, and rice bowl topped with guacamole 

Other Simple Sugar-free Snacks Include

• Hard-boiled eggs,

 • Baby carrots with hummus,

 • Hard-boiled eggs, 

• berries in Greek yogurt

• A handful of almonds, walnuts, or other nuts or seeds

• Almond butter and apple (check the label to make sure there are no sugars in the ingredients),

 Sugar-Free Snacks

• Air Fryer Kale Chips 

• Garlic Roasted Chickpeas

 • Sugar-Free Pomegranate Popsicles

 • Keto Peanut Butter Chia Pudding 

Vanilla Bean Chia Pudding

A Few Things To Remember

1. No cakes, berries, or beverages with added sugar.

2. Juices, squashes, and diet colas are not permitted.

3. Drink tea, coffee, milk, and plain water without sugar or sweeteners.

4. Ketchup, brown sauce, Thai or Chinese sweet and sour sauces are not permitted.

5. Meat, fish, and eggs should be the mainstays of your diet.

6. You can have a carbohydrate breakfast of unsweetened cereal.

7. Portion sizes must be small; stop eating after seven mouthfuls.


This No Sugar Diet Meal Plan is intended to demonstrate what it’s like to eat without sugar. Although you might be avoiding added sugars like honey, cane sugar, and maple syrup, natural sugars in fruit and sweet potatoes may still provide sweetness.

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