Meal Plan For The Day
Breakfast - Big & Balanced
Carbs: Rye toast, fruit, seeds, spinach
Proteins: Eggs, salmon, turkey sausages
Fruit: Whatever you find tasty
Lunch - Healthy & Easy
Proteins & Starch: Crackers + hummus, turkey sandwich
Veggies: Carrot and cucumber sticks, green salad
Extra: Fruit, trails, low fat yogurt, cottage cheese
Dinner - Clean & Tasty
Carbs: Brown rice or pasta, sweet potato
Proteins: Skinless chicken, fish, lean meat, lentils
Veggies: Green vegetables is the best, but have whatever you fancy!
Plate Proportions
Breakfast plate: 40% fruit, 20% protein, 40% starch/grains
Lunch plate: 40% fruits/veggies, 20% protein, 40% starch/grains
Dinner plate: 50% veggies, 25% protein, 25% starch/grains
1 Week Sugar-Free Meal Plan
Sunday:
Breakfast ~ 2 scrambled eggs, 1/4 sliced avocado, 1/2 sliced tomato
Lunch ~ 2-3 cups salad veggies of your choice with oil + vinegar dressing (no sugar)
Snack ~ Larabar and/or unsalted nuts/seeds
Dinner ~ Roasted chicken breast or baked/roasted portobello mushrooms with 1 cup of veggies
Monday:
Breakfast ~ Smoothie (recipes under Snacks section)
Lunch ~ 1/2 cup hummus + sliced veggies
Snack ~ Unsalted nuts/seeds + orange
Dinner ~ Vegetable soup
Tuesday:
Breakfast ~ Poached eggs, salt/pepper over steamed kale/spinach
Lunch ~ Leftover vegetable soup (from Monday)
Snack ~ Apple slices with 2 tbsp of almond butter
Dinner ~ Veggie and tofu or chicken Stir-fry (cooked with sesame oil, tamari, garlic, onion, pepper, and ginger)
Wednesday:
Breakfast ~ Banana, natural peanut butter, unsweetened cocoa and no sugar almond milk smoothie
Lunch ~ Spinach salad with hard boiled eggs + avocado
Snack ~ Larabar and/or unsalted nuts/seeds
Dinner ~ Burrito bowls: Brown rice, black beans, guacamole, diced tomatoes, and onion + hot sauce
Thursday:
Breakfast ~ Soft or hard boiled eggs and apple slices
Lunch ~ Leftover veggie and tofu or chicken Stir-fry (from Tuesday)
Snack ~ Celery stalks with peanut butter
Dinner ~ Tuna/tofu salad lettuce wraps
Friday:
Breakfast ~ Fruit + Smoothie (recipes under Snacks section)
Lunch ~ 2-3 cups salad veggies of your choice with oil + vinegar dressing (no sugar)
Snack ~ Celery stalks with peanut butter
Dinner ~ Grilled salmon or baked/roasted portobello mushrooms with steamed cauliflower
Saturday:
Breakfast ~ Veggies + egg scramble
Lunch ~ Bacon + tomato/veggie romaine wraps
Snack ~ Cucumber slices with guacamole dip or carrots with hummus dip
Dinner ~ Baked sweet potato topped with cheese/veggies
*Drink Up!
Avoid any sugary + junky drinks like soda or store bought juice. Drink tons of water and freshly brewed tea instead - don't add sugar, of course
*Extra Snacks
If you still feel hungry, feel free to have any sugar free snacks such as raw veggies, Larabars, nuts/seeds
Snacks
- 1 serving pretzels + 1 tbsp honey mustard (120 calories)
- 1/2 cup of non-fat cottage cheese + 1/2 cup of diced pineapple (120 calories)
- 1 rice cake + 1 tbsp peanut butter (125 calories)
- 1 stalk raw broccoli + 2 tbsp hummus (110 calories)
- 1/2 cup of high-fiber cereal + 1/2 cup of skim milk (110 calories)
- 1 serving low-fat string cheese + 1 cup sliced apples (115 calories)
- 1 serving whole-grain tortilla chips + 2 tbsp salsa (150 calories)
Smoothies
Choose a base: yogurt, juice, milk, tea
Berry Blast: 1 cup raspberries, 1 cup blueberries, 1 cup strawberries, 1 cup spinach
Sweet Sunrise: 1 cup raspberries, 1 orange, 1/2 banana, 1 cup mango
Kiwi Refresh: 1 kiwi, 11/2 C watermelon, 11/2 cup grapes
Green Monster: 1 grapefruit, 1 banana, 1 cup pineapple, 1 cup spinach
Tropical Treat: 1 banana, 1 cup strawberries, 1/2 cup mango
Pineapple Punch: 1 cup raspberries, 11/2 cup pineapple, 1 cup mango, 1/2 banana
Breakfast Energy Smoothie: 2 cups orange juice, 1 cup vanilla yogurt, 1/2 tsp vanilla extract, 2 cups mixed fresh/frozen berries
Mean Green Machine: 2 6oz cans pineapple juice, 4 cups baby spinach, 2 cups frozen pineapple chunks, a handful of ice
Spa/Detox Water (all requiring 1 liter of water unless told otherwise)
[Let it sit in the fridge for at least 2 hours to make sure all the nutrients is in the water]
- 1 lime, 1 lemon, ice, mint
- 1 orange, 200g blueberries, ice, mint
- 300g watermelon, ice, rosemary
- 1 kiwi, 6-8 strawberries, ice, mint
- 6-8 strawberries, 1 orange, ice, mint
- 1 cucumbers, 6-8 strawberries, 1/2 lime, mint
- 3 slices of lemon, 2 slices of lime, a cup of sliced cranberries
- 1 large sliced apple, 1 cinnamon stick, a pitcher of ice water
- 1 cup cubed watermelon, 6-8 mint leaves, a pitcher of ice water
- 1 cup strawberries, 1 sliced lemon, 1/4 cup basil leaves, a pitcher of ice water
- 1/2 cup of blueberries, 1 orange, a pitcher of ice water
- 1/2 cup of raspberries, 1 sliced lemon, 8 mint leaves, a pitcher of ice water
- 1/4 cup of strawberries, 1 sliced lemon, 1 sliced grapefruit, a pitcher of ice water
- 1 lime, 1 green tea bag, 1/4 cup mint leaves, a pitcher of ice water
Suggested combinations to try:
- lemon + cucumber
- watermelon + rosemary
- strawberry + lemon + grapefruit
- pineapple + mint
- raspberry + sage
- cinnamon + orange
- lemon + black tea + mint
- blueberry + chia
- apple + cinnamon
- peach + cinnamon
- blueberry + mint + kiwi
- ginger root + lemon
- guava + passion fruit + kiwi
- cranberry + orange + strawberry
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Information
https://www.pinterest.ca/pin/630363279067641260/
https://healthyhappysmart.com/sugar-free-diet-plan-pdf/
https://glaminati.com/healthy-detox-drinks-smoothie-tea-water/6/
https://www.pinterest.ca/pin/708191110125210922/
https://www.sparkpeople.com/blog/blog.asp?post=10_late_night_snacks_for_150_calories_or_less
https://www.pinterest.ca/pin/708191110125210954/
https://deliciouslysprinkled.com/breakfast-energy-smoothie/
https://www.happinessishomemade.net/mean-green-machine-smoothie-recipe/
https://www.guthealthproject.com/11-delicious-detox-water-recipes-your-body-will-love/?utm_source=pinterest&utm_medium=post&utm_campaign=social-post&utm_content=11-detox-water-recipes&utm_t
https://www.pinterest.ca/pin/708191110125211000/
Picture from https://www.behance.net/gallery/32523291/GOODBYE-2015