This no-sugar-added meal plan will help you feel satisfied and get back on track with healthy habits. See what's on the menu.

What is a sugar detox, why should you do one, and how to go on a sugar detox. The most powerful detox tips and the best 21 day sugar detox plan.

Learn how to follow a no sugar diet, with information about how going sugar-free can benefit your health. This post also includes a no sugar meal plan, including snack ideas.

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 great for meal prep too!

10 reasons to quit sugar right now. Start a sugar detox and grab the sugar free weight loss meal plan! You won't believe how bad sugar is for you.

What happens when you go 30 days without sugar? My experience going 30 days without sugar to find out how sugar effects my body.

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 great for meal prep too!

Unleash a World of Flavor and Keep Cravings at Bay!

No Sugar Diet Food List. A no-sugar diet requires you to eliminate or reduce any foods in your diet containing added sugar and simple

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Check out our list of sugar-free foods to eat when giving up sugar. They will satisfy your sweet tooth and help you reach your health goals.

If you have high blood sugar or hyperglycemia, you may be at increased risk for type 2 diabetes. Blood sugar rises in response to food and what you eat determines how high your blood sugar levels increase. Eating a diet that causes your blood sugar to rapidly rise and fall throughout the day can lead to chronically high blood sugar levels. Plus, those blood sugar fluctuations can deplete energy, increase food cravings, make you feel cranky, and contribute to weight gain. If you’re struggling with signs of erratic blood sugar, have learned through blood testing that your levels are running high, or have been diagnosed with pre-diabetes, a low blood sugar diet may help. The best diet to lower blood sugar includes more foods that promote steady blood sugar levels and fewer foods that cause blood sugar to spike. Here, we’ll cover what you can and can’t eat on a low blood sugar diet plan and provide a sample meal plan. Benefits and Drawbacks of a Low Blood Sugar Diet Other health benefits of a blood sugar lowering diet include: Help you feel fuller for longer Reduces food and sugar cravings Supports weight loss Enhances energy Improved mood and focus May reduce cholesterol and triglycerides Lowered inflammation Reduce the risk of heart disease and type 2 diabetes There aren’t too many risks associated with a low blood sugar diet. One potential drawback is unnecessarily eliminating healthy foods, like some fruits, if you’re using the glycemic index to plan meals and snacks. What to Eat On a Low Blood Sugar Diet A low blood sugar diet doesn’t differ much from other healthy diets, like the Mediterranean, DASH, or plant-based diets. It focuses on filling your plate with fiber-rich foods, protein, and healthy fats. Fiber, protein, and fat digest more slowly than simple carbohydrates, or sugars, and don't cause blood sugar to spike. Ideally, meals should include a source of fiber, protein, and healthy fat for the best blood sugar control. Foods to Eat High fiber foods Leafy greens - spinach, kale, lettuce Non-starchy vegetables - celery, cucumber, bell peppers, zucchini Sweet potatoes Fruit Legumes - beans, lentils, edamame Whole grains - brown rice, rolled oats, quinoa, sprouted bread (i.e. Ezekiel) High protein foods Eggs Beans Lean meats Poultry - chicken, turkey Fish & shellfish - salmon, tuna, shrimp, crab, oysters Tofu Plain yogurt and cottage cheese Healthy fats Nuts Seeds Avocado Olives Cooking oils - extra virgin olive oil, coconut oil, avocado oil, ghee Foods to Limit or Avoid Refined Grains White bread, rice, and pasta Pancakes, waffles, and muffins made with refined flours Refined snacks - pretzels, crackers, chips Sweets Candy Table sugar, honey, maple syrup Baked goods - cookies, cake, pie, donuts, pastries, cornbread Dried fruit - dates, apricots, raisins Sugary Drinks Juice Soda Sweetened iced tea Energy drinks Alcohol Added Sugars Sugar-sweetened cereal and granola Flavored instant oatmeal Flavored yogurt Granola/energy bars Condiments with added sugar - salad dressings, bbq sauce, ketchup Fried foods - french fries, fried chicken, buffalo wings When you need a quick snack fix, the same guidelines apply. Try reaching for snacks that are a good source of protein for better blood sugar. Some ideas: Jerky, like Chomps Beef Sticks Hard-boiled eggs Nuts and nut butters String cheese Plain cottage cheese or yogurt Edamame Low Blood Sugar Meal Plan Here is a sample 7-day meal plan that can help you improve your blood sugar. Day 1 Breakfast: Oatmeal topped with blueberries, ground flaxseed, cinnamon, and walnuts Lunch: Vegetable soup and half a turkey sandwich on sprouted bread Dinner: Sauteed shrimp with quinoa and broccoli Snack: Baby carrots and bell pepper strips with hummus Day 2 Breakfast: Sprouted whole-grain toast topped with avocado and sliced hard-boiled egg Lunch: Green salad topped with a salmon burger Dinner: Chicken and vegetable cauliflower fried rice Snack: Chomps meat stick and an orange Day 3 Breakfast: Cottage cheese with cinnamon and mixed berries Lunch: Chicken salad lettuce wraps Dinner: Beef chili Snack: Small apple and a handful of raw almonds Day 4 Breakfast: Eggs scrambled with onion, spinach, and a chopped Chomps meat stick Lunch: Quinoa and black bean salad with bell peppers, tomatoes, and green onion Dinner: Roasted salmon with asparagus and brown rice Snack: Celery sticks with natural nut butter Day 5 Breakfast: Smoothie made with milk, frozen berries, spinach, ground flaxseed, cinnamon, and natural nut butter Lunch: Loaded baked potato stuffed with broccoli, Chomps Turkey Sticks, non-dairy cheese sauce Dinner: Roasted chicken thighs with Brussel sprouts and sweet potatoes Snack: Plain Greek yogurt and a pear Day 6 Breakfast: Omelet with bell pepper, mushrooms, and shredded cheese topped with salsa and avocado Lunch: Balsamic Beef and Mushroom Salad Dinner: Spaghetti squash with turkey meat sauce and a side salad Snack: Chomps meat stick and a handful of raw almonds Day 7 Breakfast: Oatmeal with peanut butter, cinnamon, and strawberries Lunch: Half an avocado stuffed with tuna salad and a peach Dinner: Beef stir-fry with broccoli, mushrooms, and brown rice Snack: Cheese stick with 100% whole grain or grain-free crackers If you’re trying to improve your blood sugar, a lifestyle approach is the best way to achieve healthy blood sugar levels. Plan to make healthy eating choices for the long-term and get regular exercise. Filling your pantry with protein-packed items, like Chomps meat sticks and assorted nuts, can help you transition to snacks and meals that can help stabilize your blood sugar. FAQs about Low Blood Sugar Does a low blood sugar diet only benefit people with type 2 diabetes?A low blood sugar diet includes plenty of nutritious fruit, vegetables, whole grains, lean protein, and healthy fats and reduces or eliminates refined grains, sweets, and added sugars, which can benefit anyone. What are the benefits of a low blood sugar diet?You can use a low blood sugar diet to lower cholesterol and blood sugar. It can also help reduce food cravings, improve mood, focus, and energy, support weight loss efforts, improve cholesterol levels, and reduce the risk of chronic disease. How long do you have to follow a low blood sugar diet?A low blood sugar diet is not a quick fix. Focusing on high fiber foods, lean protein, and healthy fats is a long-term approach for healthy blood sugar, weight management, and overall health. Can you eat any sugar on a low blood sugar diet?When first starting a low blood sugar diet, you should avoid sweets and foods with added sugar as much as possible. Once your blood sugar stabilizes, you may be able to eat small portions of sugar occasionally. Pairing sugar with protein or fiber can help minimize the impact the sugar has on your blood sugar. What do I do if I eat too much sugar?If you’ve overindulged on candy or dessert, you can try to lessen the impact it has on your blood sugar by taking a walk or engaging in another physical activity. Exercise forces your body to use sugar for energy, which can help bring your blood sugar down.

Cook now, feast later: We're kicking off our 7-Day No-Added-Sugar Meal Plan with a smart prep routine that will make the week ahead even easier. (And tastier!)

We all love a good sugar fix, but sometimes, you just want a little reset, ya know? And the best part is, that reset can still be delicious, flavorful, and super satisfying. Here are some of our favorite sugar free recipes!

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 great for meal prep too!

We all know that sugar is bad for us and that manufacturers put it in pretty much everything they can, but can it actually be something we quit? #quitsugar #iquitsugar #howtoquitsugar

Reduce inflammation while skipping added sugars and increasing protein in this delicious weeklong plan. Learn how to with this no-added-sugar meal plan.

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Learn how to follow a no sugar diet, with information about how going sugar-free can benefit your health. This post also includes a no sugar meal plan, including snack ideas.

Find out more about sugar detox. Can it help you lose weight? What foods you need to avoid on a ★ NO-SUGAR DIET? ➤ Learn how to become less sugar-dependent.

This no-sugar-added meal plan will help you feel satisfied and get back on track with healthy habits. See what's on the menu.

A high-sugar diet could be the culprit behind your health issues. Why not try a sugar detox to improve your health? Let this be your guide.

Looking for natural sweet foods to help you take in less added sugar? You're in luck, with this list of naturally sweet foods.

My love affair with sweets goes back to my childhood. I looked forward to Saturday morning donuts all week and holidays and birthdays were punctuated with the mouth-watering celebratory desserts we all know and love. But, then, as an adult, I have had to confront these eating patterns and the negative effects of sugar on

Looking for natural sweet foods to help you take in less added sugar? You're in luck, with this list of naturally sweet foods.

Added sugar, countless sweeteners, refined carbs, and refined oils are the western world's favorite food obsessions... yet it’s no secret that they are some of the worst ingredients in our modern-day diet. In this post, we’re going to find where hidden sugar can be cut from your diet as well as go o

10 reasons to quit sugar right now. Start a sugar detox and grab the sugar free weight loss meal plan! You won't believe how bad sugar is for you.

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A sugar detox meal plan or “sugar cleanse” is the process of removing sugar from your diet. Many people start a sugar detox to reduce sugar cravings, break a sugar addiction, and improve health. Sugar detox plans should be done for at least a week, and up to a month for the best results. While sugar detoxes can vary slightly in their requirements, the focus is generally on cutting out added sugars in particular from your diet. Added sugars are found in many foods nowadays such as sweetened beverages, desserts, processed foods, and condiments. They are also hidden in many foods marketed as healthy such as granola bars, breakfast cereals, and yogurts. Excess added sugar intake has been associated with an increased risk of health problems such as obesity, diabetes, and cardiovascular disease. Added sugar may also be chemically addicting, leading you to crave more and more every time you have it. Sugar Detox Meal Plan Benefits Here are some of the most well-known benefits of a sugar detox: Reduced sugar cravings Weight loss Decreased risk of chronic disease Improved oral health Supports liver health Enhanced mood and focus Lowers inflammation Many experts agree that reducing sugar intake can improve health. Dr. Robert Lustig, a well-regarded pediatric endocrinologist and nutrition expert has stated “All successful diets have three concepts - low in sugar, high fiber, and fat and carbohydrate consumed together in the presence of an offsetting amount of fiber.” The latest 2020-2025 USDA Dietary Guidelines for Americans also recommend limiting added sugar intake to 10% or less of your total calories, and ideally less than 8%. Most of us are going above this amount based on our food choices, which can negatively impact our health. Withdrawal During Your Sugar Detox Meal Plan When you first start a sugar detox meal plan, you may experience symptoms of sugar withdrawal. These symptoms can be mental or physical, but are usually short-lived: Depression Anxiety Insomnia Carb and sugar cravings Lack of focus Dizziness Fatigue Nausea While giving up sugar may feel difficult at first, it will get easier just in time for you to reap the benefits. How to Do a Sugar Detox Meal Plan There are no hard and fast rules to a sugar cleanse, but the most important part is to limit added sugar as much as possible. The goal is to limit any foods on the “avoid” list as much as possible for the first three days and to slowly add them back in (minus any of the processed foods) over time. What to Eat on a Detox Week High protein foods Meat and poultry - Chicken, turkey, beef Fish Eggs Beans Plain yogurt Cheese Peanut butter Nuts Jerky - such as our CHOMPS meat snacks Unsweetened protein powder Healthy Fats Avocados Nuts Olives Olive oil Fatty fish like salmon and tuna Vegetables Most non-starchy vegetables other than potatoes, butternut squash, corn, and peas Whole grains Farro Quinoa Ezekiel bread Rolled oats/Steel-cut oats Brown rice Foods to Avoid or Limit Starchy vegetables Potatoes Butternut squash Corn Peas Refined Grains Bread Rice Pasta Fruit (In some cases- can still include if only avoided added sugar) Sugar-sweetened beverages Soda Juice Energy drinks Sweetened coffees Alcohol Milk Processed products with added sugar Energy or protein bars Condiments Sauces Desserts Sugary cereals Incorporating healthy snacks such as CHOMPS meat snacks can curb hunger and ease your sugar-free transition. Our CHOMPS Pepperoni Seasoned Turkey jerky has 0 grams of sugar, 12 grams of grass-fed protein, and is a mouthwatering addition to your healthy sugar detox meal plan. Our Recommended 7-Day Sugar Detox Meal Plan Starting a 7-day sugar detox is not just about cutting out the sweet stuff. It’s also about replenishing your body with the nutrients it craves for a complete reset. A pivotal part of a sugar detox meal plan is focusing on hydration and incorporating whole foods. Drinking enough water throughout the day not only helps suppress sugar cravings but also supports your body’s natural detoxification processes. Pairing this with a selection of whole food enhances your body’s ability to heal and rejuvenate itself from inside out. With that said, if you want to cut sugar from your diet, here is a 7-day sugar detox meal plan to get you started: Day 1 Breakfast: Plain Greek yogurt with a handful of nuts Lunch: Green salad with grilled chicken and almonds Dinner: Crockpot chicken and bean stew Snack: ½ cup plain cottage cheese with cucumber slices Kicking off your sugar detox meal plan journey with plain Greek yogurt topped with a handful of nuts is a great way to start. This combo brings together the satiating power of high-protein yogurt and the heart-healthy fats from nuts like almonds, providing a steady energy source and keeping blood sugar levels stable. Meal Alternative: For those mornings of your 7-day sugar detox when you're pressed for time but need a nutritious start, blend together unsweetened almond milk, a handful of spinach, a scoop of unsweetened protein powder, and a tablespoon of chia seeds. This green smoothie is not only quick and easy but packed with fiber and essential nutrients to fuel your breakfast minus the sugar spike. Day 2 Breakfast: Cheesy scrambled eggs with spinach Lunch: Turkey zoodle bowl Dinner: Cauliflower rice with black beans and cilantro Snack: 1 CHOMPS Original Beef Jerky Stick The Turkey zoodle bowl we recommend is a testament to how delicious and satisfying low-carb options can be. Zucchini noodles are a fantastic alternative to traditional pasta, offering a high-fiber, nutrient-dense base for your lunch. Top with lean turkey for a protein boost that keeps you feeling full and focused during day 2 of your 7-day sugar detox meal plan. Meal Alternative: If you prefer a fully plant-based variation on our lunch recommendation, swap turkey for grilled tempeh or tofu. These alternatives provide a hearty protein punch and lend themselves beautifully to the flavors of your zoodle bowl. They ensure you don't miss out on the satisfaction or nutritional benefits in your sugar detox plan. Day 3 Breakfast: Omelette with broccoli, cheese, and red pepper with avocado Lunch: Lamb burger patty with carrots, cucumber, and yogurt sauce Dinner: Baked lemon-dill salmon with roasted kale Snack: Bell peppers and hummus On the third day of your sugar detox meal plan, you’ll be treating yourself to a dinner that tantalizes your taste buds and offers profound health benefits. A succulent baked lemon-dill salmon is rich in omega-3 fatty acids, which are essential for maintaining brain health and reducing inflammation throughout the body. Roasted kale, meanwhile, is a powerhouse of antioxidants that work to further combat inflammation and detoxify your system. Hydration Tip: To stay well-hydrated, plain water doesn't have to be your only option. After dinner, consider sipping on herbal teas such as ginger or peppermint. These teas are not only soothing and comforting but also aid in digestion and can help settle your stomach after a meal. Day 4 Breakfast: Ezekiel toast with peanut butter and cut up banana Lunch: Grain bowl with shrimp and mixed greens Dinner: Chicken sausage spaghetti squash boat Snack: 1 clementine Starting your day with Ezekiel bread, which is made from sprouted whole grains, introduces a wealth of nutrients and fiber into your diet. This sprouting process increases the availability of certain nutrients, making it a staple for your sugar detox meal plan. Unlike regular white or whole wheat bread, Ezekiel bread has complex carbs that are broken down slowly, preventing sugar spikes and helping maintain steady energy levels. Snack Alternative: For a midday snack during day 4 of your sugar detox plan that's both satisfying and keto-friendly, try celery sticks filled with almond butter and a sprinkle of unsweetened coconut flakes. This combination provides a crunch with healthy fats and fiber, keeping you full and energized without resorting to sugary treats. Day 5 Breakfast: Brown rice cakes with guacamole, a sunny-side-up egg, and hot sauce Lunch: Tuna quinoa salad in lettuce wraps Dinner: Sheet pan tilapia and asparagus with sweet potato Snack: 1 CHOMPS Jalapeno Turkey Jerky Stick Quinoa is a seed that's prepared and eaten like a grain. It’s celebrated for being a complete protein, offering all nine essential amino acids necessary for muscle repair and growth. For those on a vegetarian or vegan diet during their 7-day sugar detox, quinoa eaten at lunch is an invaluable resource for maintaining protein intake. Dinner Tip: Selecting lean proteins such as tilapia for dinner and pairing them with high-fiber vegetables like asparagus and sweet potatoes not only satisfies your hunger but also helps maintain stable blood sugar levels. This balance is crucial for minimizing cravings and supporting your body's adjustment while following a 7-day sugar detox meal plan. Day 6 Breakfast: Scrambled eggs with cut up CHOMPS Original Turkey Jerky Sticks, ½ cup berries Lunch: Spinach salad with cranberries and grilled chicken Dinner: Edamame stir-fry with cauliflower rice Snack: Plain Greek yogurt with sunflower seeds Beginning the day with berries is a great choice for your second to last day of a 7-day sugar detox. They contain antioxidants, which play a critical role in reducing inflammation and boosting your immune system. Pairing berries with protein-rich eggs and a CHOMPS Original Turkey Jerky Stick delivers a breakfast offering sustained energy and nutrient density, key factors in a successful sugar detox plan. Lunch and Dinner Idea: Enhance the flavors of your spinach salad and edamame stir-fry without resorting to sugary dressings or salt. Experiment with a variety of spices—think turmeric, ginger, and garlic—to add depth and richness to your meals. These natural flavor enhancers not only elevate the taste of your dishes but also offer health benefits, including anti-inflammatory properties and metabolic support. Day 7 Breakfast: Steel-cut oats with ½ cup blueberries Lunch: Vegetable soup with beans Dinner: Chicken thighs with green beans and ½ cup brown rice Snack: 1 cheese stick with a handful of grapes As you come to the end of this 7-day sugar detox meal plan, take a moment to reflect on the changes you've observed. How have your sugar cravings shifted? Did you notice an improvement in your energy levels and overall sense of well-being? Acknowledge your efforts and any positive outcomes you've experienced, as recognizing these changes can reinforce your commitment to a healthier lifestyle. Whole Day Hydration Tip: Drinking at least 8 glasses of water throughout this day will not only keep you hydrated but also facilitate your body’s natural detoxification processes. Water helps flush out toxins and supports your metabolic functions, which is essential after a 7-day sugar detox. Keeping a water bottle handy and sipping regularly can help you meet this goal and maintain optimal hydration. The Path Forward If you decide to challenge yourself with our sugar detox meal plan, we hope you find the journey enlightening and empowering. Whether you see significant changes or start to notice subtle shifts, every step you take towards limiting the sugar in your diet is a move in the right direction. Whatever you do, remember that embarking on this sugar detox meal plan is just the beginning. Continue making mindful choices every day about what you eat in your quest for better health. Beyond a 7-day sugar detox, there are many nutritious and satisfying options to meet your needs. Ridding your body of as much added sugar as possible can not only reduce powerful sugar cravings but can improve your mood and overall health. Here at CHOMPS, we’re not short of options to help support you in your sugar detox journey. Whether you're looking for a quick protein boost without the added sugar or just a tasty snack that fits your sugar detox meal plan, we’ve got you covered. Visit our CHOMPS store to explore our delicious protein snacks with 0 grams of sugar! FAQs about Sugar Detox Diets What is a sugar detox diet? A sugar detox diet involves abstaining from added sugar in your diet. It is commonly used as a way to improve health and break sugar addiction. Do you need to avoid all sugar on a sugar detox diet? Typically the focus is on avoiding added sugar on a sugar detox diet, as this type of sugar is the most detrimental to our health. Natural sources of sugar are sometimes allowed in certain amounts. The diet usually is the most strict in the first few days, then gradually starts to allow more natural sources of sugar from fruit, grains, and starchy vegetables. How long do you need to follow a sugar detox diet? It depends on the person, but it is recommended to follow for at least a week, and up to a month. After this timeframe, the recommendation is to slowly reintroduce natural sources of sugar back into the diet. What are the benefits of a sugar detox diet? The potential benefits include reduced cravings, weight loss, improved mood and focus, improved energy, as well as enhanced oral, liver, and overall health. Are there any side effects of a sugar detox diet? Side effects are possible in the beginning, such as depression, anxiety, insomnia, carb cravings, dizziness, lack of focus, nausea, and fatigue. These symptoms are most common in the beginning and typically wade over time as your body adjusts.

Why I Eliminated Added Sugar from My Diet. I knew there were benefits in a no-sugar diet, but the results after more than 12 months of sugar-free living are truly amazing.

How to Stop Sugar and Carb Cravings in Seconds If you crave sugar, carbs, processed foods, or struggle with emotional eating, binge eating, or food addiction this post has all of my top tips that stop cravings quickly. Long before I knew anything about nutrition, fitness, health, or how to help others I struggled with carbs, sugar cravings was a full blown food addict. Literally the old me I personally know what it's like to struggle. I professionally know how to stop sugar and carb cravings. LEFT: Me personally struggling with cravings. RIGHT: Me professionally in

This free 7 Day No Sugar Challenge will make you more mindful about what's in your food. Complete with a healthy meal plan + simple tips.

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Hit reset and take a break from sugar to help get your healthy eating habits back on track. Try this simple 7-day low-sugar meal plan to get started.

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Looking for natural sweet foods to help you take in less added sugar? You're in luck, with this list of naturally sweet foods.

Learn how to follow a no sugar diet, with information about how going sugar-free can benefit your health. This post also includes a no sugar meal plan, including snack ideas.