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Okay so this is not exactly a sugar free “meal plan,” but rather a list of sugar free breakfast, lunch, and dinner options that you can then customize into your own sugar free meal plan if you’d like.
I tried to keep the list as close as possible to the kinds of meals that I actually eat now.
Here are the breakfast, lunch, and dinner options for when you are experimenting with creating a sugar free meal plan for you or your family.
Note: We are going by the “rules” of the Fed Up Challenge-– no ADDED sugar foods for 10 days. Naturally-occurring sugar in fruits and vegetables is acceptable.
Personally, I will most likely opt for the same menu choices for breakfast (eggs, oatmeal, or toast) and lunch (salad or sandwich) over and over again and then experiment with different dinner options.
I don’t go crazy with my breakfasts or lunches. I try to keep it simple. But feel free to live it up and try all of these concoctions!
- Eggs– however you like them, with whatever veggies or cheese added in.
- Smoothie– I usually make one with milk, strawberries, bananas, and a scoop or two of peanut butter that doesn’t have sugar as an ingredient.
- Gluten-Free Wild Blueberry Pancakes (but no syrup, sorry!)
- Ezekiel Bread toast with mashed avocado and red pepper flakes
- Classic Stovetop Oatmeal— top with fruit or nuts, or add some butter and milk to flavor it (my personal favorite way to eat oatmeal). No brown sugar or syrup, though!
- Shredded Wheat Cereal with milk (or any other cereal without added sugar)
- Banana French Toast
- Sugar-Free Low-Carb Everything Bagel
- Banana Nut Bread
- Sesame Ginger Quinoa Salad
- Any salad w/ sugar-free dressing, i.e. Grilled Chicken Broccoli Slaw Salad
- Dinner leftovers
- Grilled cheese with spinach and tomatoes on Ezekiel bread
- Apples with peanut butter, some cheese, and raw veggies
- Lightened Up Chicken Kale Zoodle Soup
Dinners may sound like they would be the most difficult to prepare on a sugar free meal plan, but the key is to keep it simple! You can always just cook a protein (chicken, fish, or meat), some veggies, and brown rice or potatoes.
Of course, if you’d rather seek out more inventive sugar free dinner menu items, Pinterest is full of them!
Here are the eight meals I will be having for dinner on the sugar free meal plan… (I’ll be having leftovers for the two additional nights).
- Chicken breasts, veggie of choice, roasted potatoes
- Veggie Chow Mein
- Soba Noodle Vegetable Salad with Sesame Peanut Dressing (add chicken or shrimp if desired)
- Crock Pot Balsamic Roast Beef, mashed potatoes, and carrots
- Low Fat Crock Pot Taco Soup
- Steak, brown rice, veggie of choice
- Kid-Friendly American Goulash— use whole-wheat elbows instead of white elbows.
- Quick Italian Marinara Sauce— pair with whole-wheat spaghetti. If desired, brown some ground turkey or beef and add to the completed sauce. *Or, just find a marinara sauce with no added sugars in your grocery store. Rao’s Homemade Marinara Sauce is one such brand with no added sugars.
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