21 Day Sugar Detox Meal Plan (PDF)

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, chocolate, which contain all these refined sugars. Sugar free lifestyle becomes necessity especially if you have high amount of sugar in your blood.

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

For those who say “Are we not going to eat any sugar for 21 days?” We have a good news: Fruit can meet your sweet needs during these 21 days. If you say “This is not enough for me,” you can get support from foods such as honey or molasses, but no refined sugars.

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Let’s not go without mentioning why this diet program is 21 days. According to many studies on the subject, 21 days is both the ideal time for the body to spend without sugar and to purify itself from the effects of harmful sugar, and for human psychology to shake the sugar craving.

21 day sugar detox meal plan

21 day sugar detox meal plan – By taking just 21 days to yourself, you can get rid of sugar addiction and make healthier choices at the end of this period.

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 amounts of carbohydrates.
  2. You should stay away from 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, yogurts with fruits, and you should not drink any drinks that contain sugar or contain sugar, including tea and coffee.
  4. When you want to consume bread or pastries, you should choose those with whole wheat flour, rye, buckwheat or quinoa.
  5. You should meet your sweet needs from fruits, and if not enough, you should take advantage of foods such as honey and molasses.
  6. You should use low-fat meats (red meat-chicken or fish), legumes, grains, seeds, seasonal vegetables and fruits in your meals.
  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 a day.
  9. You should not neglect to drink plenty of water.

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21 Day Sugar Detox Meal Plan

Day 1

21 day sugar detox meal plan

21 day sugar detox meal plan – First day meal plan

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, lots of salad

Snack: Plain yogurt or 1 portion of fruit

Dinner: Vegetable meal with olive oil, cooked bulgur, yogurt

Day 2

21 day sugar detox meal plan

21 day sugar detox meal plan – Second day meal plan

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 omelette, 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), 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: Vegetable meal with olive oil,

Day 5

21 day sugar detox meal plan

21 day sugar detox meal plan – Fifth day meal plan

Breakfast: Egg (boiled, omelette 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

21 day sugar detox meal plan

21 day sugar detox meal plan – Seventh day meal plan

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

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