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, of course.
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
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.
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. You should 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.
See also
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.
See Also:
7 Day Cleanse Diet Meal Plan on a Budget