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, of course.

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

Fruit, on the other hand, 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.

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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.

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, and yogurts with fruits, and you should not drink any drinks that 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 with 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.

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

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, and lots of salad

Snack: Plain yogurt or 1 portion of fruit

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

Day 2

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 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

21 day sugar detox meal plan

21-day sugar detox meal plan – Fifth-day meal plan

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

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

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 boiled egg, cheese, tomato-cucumber, plenty of greens, 1 slice of whole wheat or rye breadTomato-cucumber, lots of greens, curd cheese, olives, 1 slice of whole wheat or rye breadCheese omelette, tomato-cucumber and lots of greens, whole wheat or rye breadA bowl of yogurt with oatmeal, fresh fruit and cinnamonEgg (boiled, omelette or cooked with vegetables), 1 slice of bread, tomato-cucumber and greensFruit smoothie prepared with lactose-free milk (banana, dates, oatmeal available)Yogurt, oatmeal and cinnamon mix
Snack1 portion of fruit1 portion of fruit1 portion of fruit1 portion of dried fruit1 portion of fruitNuts (walnuts, raw almonds or hazelnuts)Nuts
Lunch1 bowl of vegetable soup (without cream or flour), grilled fish or chicken, lots of saladGrilled meat or meatballs, plenty of salad, yogurtBaked meat dish (fish, chicken or red meat), lots of saladDry legume meal, cooked bulgur or buckwheat, yogurtMushroom meal, cooked bulgur, lots of saladGrilled chicken, bulgur, lots of saladFish, chicken, buckwheat or quinoa salad
SnackPlain yogurt or 1 portion of fruitWalnut or raw almondWalnut or raw almond1 slice of rye bread, a piece of cheeseWalnuts, raw almonds or raw hazelnuts1 serving of fruit or nuts1 portion of dried fruit
DinnerVegetable meal with olive oil, cooked bulgur, yogurtMeat and vegetable meal, cooked bulgur, tzatziki1 bowl of soup (without cream / flour), vegetable meal with olive oil, yogurtVegetable meal with olive oil,Grilled vegetable meal, bread and yogurtOven-cooked vegetable meal, yogurtMeat vegetable dish, yogurt, rye bread

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

There are countless sugar-free sweets and desserts in our recipe section to help you reform a new eating habit.

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