21 Day Sugar Detox Meal Plan (PDF)

21 Day Sugar Detox Meal Plan – Overview

The 21-day sugar detox meal plan, as you can understand from its name, is a nutritional program that aims to remove sugar from your diet for 21 days.

The sugar here is not only the white sugar we know very well.

In addition to white sugar, it also means avoiding all sugars, such as brown sugar, cakes, cookies, and chocolate, which contain refined sugars.

A sugar-free lifestyle becomes necessary, especially if you have a high amount of sugar in your blood.

All About the 21 Day Sugar Detox Meal Plan (PDF)

For those who say, “No way I can go without any sugar for 21 days?” We have good news: Choose real food over processed food if you want to consume sugar! Added sugar may increase your triglyceride levels.

On the other hand, fruit has enough natural sugar to satisfy your craving until you reset your taste buds during this 21-day sugar detox.

If you say, “This is not enough for me,” you can get support from foods such as honey or molasses, but no refined sugars.

See Also

Ayurvedic Cleanse Diet

Let’s not go without mentioning why this diet program is 21 days. According to some experts, 21 days (the 21 Day Rule) is the optimum time frame to improve mental and physical resistance against many types of addictions but its effectiveness varies among individuals.

In short, if you can continue this sugar-free nutrition program for 21 days, your body will crave less sugar than before, and perhaps you will not even want to consume refined sugared foods again.

Now that we have learned the 21-day sugar-free nutrition program basics, let’s move on to what needs to be considered during this sugar diet:

1. You should avoid not only sweets but also pastries, white bread, pasta, and other foods that contain excessive carbohydrates.

2. You should avoid packaged products and eliminate junk food from your life.

3. You should not eat any desserts such as the lightest milk desserts, desserts with syrup, cakes, cookies, ice cream, and yogurts with fruits, and you should not drink any drinks that contain sugar, including tea and coffee.

4. To consume bread or pastries, choose those with whole wheat flour, rye, buckwheat, or quinoa.

5. You should meet your sweet needs with fruits, and if not enough, you should take advantage of foods such as honey and molasses.

6. Eat low-fat meat (red meat, chicken, or fish), legumes, grains, seeds, seasonal vegetables, and fruits.

7. As long as you do not add sugar, you can drink all herbal teas and use all the spices to add flavor to your meals.

8. If you are determined to consume honey or molasses, you should be careful not to eat more than 1 tsp daily.

9. You should not neglect to drink plenty of water.

21 Day Sugar Detox Meal Plan

Day 1

Breakfast: 1 boiled egg, cheese, tomato-cucumber, plenty of greens, 1 slice of whole wheat or rye bread

Snack: 1 portion of fruit

Lunch: 1 bowl of vegetable soup (without cream or flour), grilled fish or chicken, and lots of salad

Snack: Plain yogurt or 1 portion of fruit

Dinner: A vegetable meal with olive oil, cooked bulgur, yogurt

Day 2

Breakfast: Tomato-cucumber, lots of greens, curd cheese, olives, 1 slice of whole wheat or rye bread

Snack: 1 portion of fruit

Lunch: Grilled meat or meatballs, plenty of salad, yogurt

Snack: Walnut or raw almond

Dinner: Meat and vegetable meal, cooked bulgur, tzatziki

Day 3

Breakfast: Cheese omelet, tomato-cucumber and lots of greens, whole wheat or rye bread

Snack: 1 portion of fruit

Lunch: Baked meat dish (fish, chicken or red meat), lots of salad

Snack: Walnut or raw almond

Dinner: 1 bowl of soup (without cream/flour), a vegetable meal with olive oil, yogurt

Day 4

Breakfast: A bowl of yogurt with oatmeal, fresh fruit, and cinnamon

Snack: 1 portion of dried fruit

Lunch: Dry legume meal, cooked bulgur or buckwheat, yogurt

Snack: 1 slice of rye bread, a piece of cheese

Dinner: A vegetable meal with olive oil,

Day 5

Breakfast: Egg (boiled, omelet, or cooked with vegetables), 1 slice of bread, tomato-cucumber, and greens

Snack: 1 portion of fruit

Lunch: Mushroom meal, cooked bulgur, lots of salad

Snack: Walnuts, raw almonds, or raw hazelnuts

Dinner: Grilled vegetable meal, bread, and yogurt

Day 6

Breakfast: Fruit smoothie prepared with lactose-free milk (banana, dates, oatmeal available)

Snack: Nuts (walnuts, raw almonds, or hazelnuts)

Lunch: Grilled chicken, bulgur, lots of salad

Snack: 1 serving of fruit or nuts

Dinner: Oven-cooked vegetable meal, yogurt

Day 7

Breakfast: Yogurt, oatmeal, and cinnamon mix

Snack: Nuts

Lunch: Fish, chicken, buckwheat, or quinoa salad

Snack: 1 portion of dried fruit

Dinner: Meat vegetable dish, yogurt, rye bread

Printable (PDF) 21 Day Sugar Detox Meal Plan

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	1 boiled egg, cheese, tomato-cucumber, plenty of greens, 1 slice of whole wheat or rye bread	Tomato-cucumber, lots of greens, curd cheese, olives, 1 slice of whole wheat or rye bread	Cheese omelette, tomato-cucumber and lots of greens, whole wheat or rye bread	A bowl of yogurt with oatmeal, fresh fruit and cinnamon	Egg (boiled, omelette or cooked with vegetables), 1 slice of bread, tomato-cucumber and greens	Fruit smoothie prepared with lactose-free milk (banana, dates, oatmeal available)	Yogurt, oatmeal and cinnamon mix
Snack	1 portion of fruit	1 portion of fruit	1 portion of fruit	1 portion of dried fruit	1 portion of fruit	Nuts (walnuts, raw almonds or hazelnuts)	Nuts
Lunch	1 bowl of vegetable soup (without cream or flour), grilled fish or chicken, lots of salad	Grilled meat or meatballs, plenty of salad, yogurt	Baked meat dish (fish, chicken or red meat), lots of salad	Dry legume meal, cooked bulgur or buckwheat, yogurt	Mushroom meal, cooked bulgur, lots of salad	Grilled chicken, bulgur, lots of salad	Fish, chicken, buckwheat or quinoa salad
Snack	Plain yogurt or 1 portion of fruit	Walnut or raw almond	Walnut or raw almond	1 slice of rye bread, a piece of cheese	Walnuts, raw almonds or raw hazelnuts	1 serving of fruit or nuts	1 portion of dried fruit
Dinner	Vegetable meal with olive oil, cooked bulgur, yogurt	Meat and vegetable meal, cooked bulgur, tzatziki	1 bowl of soup (without cream / flour), vegetable meal with olive oil, yogurt	Vegetable meal with olive oil,	Grilled vegetable meal, bread and yogurt	Oven-cooked vegetable meal, yogurt	Meat vegetable dish, yogurt, rye bread

Remember, your current sugar cravings are just your eating habits formed in time.

Our recipe section has countless sugar-free sweets and desserts to help you reform a new eating habit.

Sugar alone significantly increases the risk of heart disease. When you remove sugar from your life, you automatically reduce this risk.

You will also see a real improvement in your skin when you remove sugar from your life. In addition, your immune system is strengthened, your risk of diabetes is reduced and your intestines work better.

Let’s explore the recipes you can make to start your sugar detox journey.

4 Sugar Detox Recipes

1. Chicken With Boiled Bulgur (For lunch or dinner) – 3 Servings

21 day sugar detox recipes – Chicken with bulgur

Per Serving

Calories: 214

Net Carb: 11g

Total Fat: 10g

Protein: 15g

Ingredients

1 cup of coarse bulgur wheat

Half a tablespoon of tomato paste (optional)

Half a tablespoon of pepper paste (optional)

1 cup boiled and shredded chicken breast

Half a cup of boiled chickpeas

1 tablespoon of olive oil

Half a tablespoon of butter

1.5 cups of boiled water (or chicken stock or broth)

Dried mint, cayenne pepper and salt to taste

Recipe

Put the bulgur in a wire strainer. Wash well with lukewarm water. Continue washing until the water flowing from the bulgur becomes clear. Let the water drain
Get a large but not deep pot and start preheating it. Put the olive oil in the pot you have set on medium heat after it warms up a little. Add the olive oil first and then add the butter. Mix the two and wait until it gets hot.
Add the bulgur, which has been drained, to the sufficiently heated oils and start roasting. After frying for 3-5 minutes, add the tomato and pepper paste and continue frying. Meanwhile, add the salt. Then, pour the boiled water over it and increase the heat. Close the lid of the pot.
When the meal starts to boil, please put it on the smallest burner on the stove. Set the flame to the lowest setting and boil until the bulgur is fully cooked and the water runs out. Do not open the lid of the pot at this stage.
Put the boiled and shredded chicken on the bulgur that has absorbed its water. Add boiled chickpeas. Mix gently. Then, level the mixed food with the back of a large spoon. Sprinkle dried mint on top. Put a towel or towel napkin between the pot and the lid and close the lid tightly. Turn off the stove and wait for the food to infuse for about 40 minutes.
Serve with cherry tomatoes and a bowl of Greek yogurt on the side.

2. Fruity Oatmeal Mix (for breakfast) – 1 Serving

Fruity oatmeal mix

Nutritional Facts

Calories: 349

Net Carb: 53g

Total Fat: 8g

Protein: 10g

3 tablespoons of oatmeal

3 figs (Medium-size)

2 tablespoons of pomegranate seeds

5 medium strawberries

1 teaspoon of hazelnut butter

1 teaspoon 100% pure maple syrup

1 teaspoon raw honey

Half a cup of skim milk

1 tablespoon of chia seeds

Recipe

Put the chia seeds in water and wait for them to become gel-like. Meanwhile, put the oatmeal and milk in a bowl and chop the fruit to continue the preparation.
Divide the figs into 4 equal parts. Chop the strawberries. Then add the chia seeds, honey and maple syrup to the oatmeal mixture and mix gently.
That’s all for the mixing process. We will continue by laying the rest of the ingredients on the mixture.
Put the chopped figs on one side of the bowl and the chopped strawberries on the other. Put nut butter in the middle. Add pomegranate seeds to it, crush 3-4 raw almonds, and sprinkle them.

3. Avocado and Blueberry Smoothie (Can be consumed at every meal) – 1 Serving

21 day sugar detox recipes – Avocado and blueberry smoothie recipe

Nutritional Facts

Calories: 380

Net Carb: 44g

Total Fat: 19g

Protein: 6g

Ingredients

1 unripe banana

Half an avocado

1 cup of blueberries (frozen or fresh)

Half a cup of water

1 teaspoon of cinnamon

1 teaspoon almond butter (unsweetened)

A few ice cubes

Recipe

Use a blender or smoothie maker to create the perfect smoothie. To start, add all the ingredients to the machine and blend it up.
You can increase the water ratio if the consistency is too thick for you. Then enjoy this delicious purple smoothie.

Watch the Av

4. Turkish Sini Kebab (For lunch) – 4 Servings

21 day sugar detox recipes – Sini kebab

Per Serving

Calories: 434

Net Carb: 17g

Total Fat: 23g

Protein: 33g

Ingredients

2 lb eggplant

1 tablespoon of olive oil

For the meatballs:

1,1 pound of ground beef

1 onion

1 tablespoon of tomato paste

Half a tablespoon of chili paste

Salt

Isot if possible (or 1 teaspoon cayenne pepper)

1 teaspoon of black pepper

Recipe

Start by grating the onion to bring out this fantastic flavor. Add minced meat, tomato paste, salt, isot and black pepper to the grated onion and knead together.
Slice the eggplants into sections. 3 finger thickness is ideal. Now, we’re going to start laying it on the tray. For this, make flat meatballs from the meat you kneaded. Arrange eggplant and a meatball, respectively, in a circle. Put the tomatoes you cut in the middle of the circle. (You can cut it into rings or large slices).
Dip your hand in the oil and rub it over the eggplants. (This prevents the tops from drying out.)
Bake at 220 or 250 degrees until the eggplants release their water and absorb it again. Cook for about 1 hour. We recommend controlled baking as this time may vary according to each oven. The dish will be ready when the eggplants are baked.