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
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.
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.
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 Avocado and Blueberry Smoothie Recipe Video
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.
See Also:
7 Day Cleanse Diet Meal Plan on a Budget