30 Day Refined Sugar Free Diet Plan
Sugar is a big issue for many people and is one of the main hurdles to weight loss, good health, and feeling better.
In that regard, you may want to embark on a refined sugar free diet journey, which is not as easy as it sounds. That said, we have compiled a 30-day meal plan (that you will see later in the article) to help you get started.
What is a Refined Sugar-Free Diet, and is it Worth it?
The 30-Day Refined Sugar-Free Diet is a healthy plan to eliminate sugar and processed foods from your diet. For 30 days, you will follow a meal plan low in sugar and rich in nutrients.
Now, there are a few reasons why you might want to consider going on a refined sugar-free diet.
If you’re diabetic or pre-diabetic, for example, cutting back on added sugars can help you manage your blood sugar levels and reduce your risk of developing the complications of diabetes, such as heart disease and kidney disease.
A low-sugar diet may also be helpful if you’re trying to lose weight since sugar is high in calories but doesn’t offer much nutrition.
Simply put, a refined sugar-free diet is certainly worth trying.
Benefits of a 30 day Refined Sugar Free Diet
As you can imagine, a refined sugar-free diet does come with several benefits, including:
Sugar is addictive and feeds our addiction by rewarding us with a dopamine hit when we eat it. This can lead to over-eating, obesity, and obesity-related diseases like diabetes and heart disease.
Cutting out sugar not only reduces cravings but also provides your body with the nutrients it needs to burn fat for energy instead of storing it.
When you give up sugar, your brain also gets more glucose than before because there’s no competition for it from other foods and drinks that contain it like fruits or sweeteners.
When glucose enters the brain cells, it turns into energy, working better.
The top layer of our skin is made up of cells glued together with proteins called lipids and cholesterol — all of which are made up of fat!
When we eat processed sugars, these proteins become damaged by what is known as glycation — the process where sugar molecules bind to protein molecules in our bodies.
As such, you can visualize what a refined sugar-free diet can do for your skin.
When you eat a lot of sugar, your body has to work hard to break it down. This process takes its toll on your digestive system and depletes nutrients that are supposed to go elsewhere in your body.
When you cut back on sugar, you’re giving your digestive system a much-needed break.
Sugar isn’t just the sweet stuff you stir into your coffee. There are many different types, and they’re hiding in plain sight in all sorts of foods, from bread to tomato sauce to yogurt.
A balanced diet that incorporates nutrient-rich foods like whole grains, fruits, vegetables, and protein, as well as healthy fats, can help you lower your blood sugar levels naturally.
Ultimately, a 30-day meal plan can help you manage your blood sugar levels and lose weight.
|3/4 cup rolled oats cooked in water, topped with 1/2 cup blueberries, 1 tablespoon slivered almonds and a dusting of cinnamon
|Almond milk and a dash of cinnamon
|Spinach and Quinoa Salad made with 2 cups baby spinach
|Roasted Veggie Bowl made with 1 cup roasted cauliflower
|Sweet Potato Hash
|1 small orange
|Chicken Salad with Mango Dressing
|Grilled Salmon with Roasted Broccoli
|3/4 cup of oatmeal with 1/2 cup of blueberries
|A smoothie made with 1 scoop of vanilla protein powder, 1/2 cup frozen berries,
|Leftover chicken salad with 1/4 avocado
|Beef fajitas with sautéed peppers, onions and tomatoes
|Fruit salad with fresh fruit, topped with chopped nuts of your choice
|1 cup of sugar-free yogurt
|Spinach and chicken salad with strawberries
|Spicy shredded beef tacos on lettuce wraps
|Protein smoothie—blend 1 cup milk of your choice, ½ scoop vanilla protein powder, ½ frozen banana and ½ cup frozen blueberries
|Taco salad served on a bed of spinach
|Chicken veggie stir-fry with brown rice or quinoa
|Fruit smoothie—blend 1 cup milk of your choice, ½ scoop vanilla protein powder, ½ avocado, and ¼ cup frozen pineapple chunks
|Grilled chicken breast with a side salad
|Garden vegetable soup—contains no added sugar.
|Egg white omelet with mushrooms, tomatoes and spinach
|3/4 cup nonfat Greek yogurt topped with 1 cup fresh blueberries
|Grilled tuna salad with mixed greens and 1 tablespoon chopped walnuts
|Spinach-stuffed chicken breast with 1/2 cup sauteed green beans
|1 cup (240 mL) plain yogurt topped with ½ cup (75 grams) fresh blackberries
|1 cup baby carrots with 2 tablespoons hummus dip
|4 ounces (112 grams) grilled chicken breast served with ¾ cup (105 grams) steamed broccoli
|Grilled salmon fillet served with 1½ cups (225 grams) cooked brown rice and ½ cup (75 grams) steamed spinach
|Sweet Potato, Banana and Peanut Butter Smoothie
|Bunless burger served with lettuce and baby tomatoes
|Lamb stew served with cauliflower rice
|Quinoa porridge with fresh fruit, flaxseeds, and almond milk
|1 ounce (28 grams) unsalted almonds along with a medium apple
|Lime chicken and quinoa salad with avocado
|Spaghetti squash with tomato sauce, chicken sausage, and spinach
|Scrambled eggs with garlic roasted tomatoes, spinach and hummus on whole grain toast
|1 cup almond milk
|Shrimp spring rolls with peanut sauce
|Black bean burgers on whole grain buns with lettuce, tomato, and avocado slices
|Green smoothie made with spinach, mango, banana, coconut milk, hemp seeds and chia seeds
|2 boiled eggs
|Tuna salad made with cannellini beans, red pepper, red onion, celery, Dijon mustard and olive oil on whole grain bread
|Roasted salmon with roasted sweet potato wedges and sautéed kale (with garlic)
|Vanilla protein smoothie made with chia seeds, almond milk and frozen berries
|Egg salad lettuce cups (substitute coconut oil for butter)
|Lemon chicken with brown rice and roasted asparagus (substitute olive oil for butter)
|Sausage, egg and cheese breakfast casserole
|Grilled chicken salad with avocado and lime dressing
|Crockpot Italian beef with sweet potatoes and Brussels sprouts (substitute coconut oil for butter)
|Baked eggs in avocados with bacon
|Taco salad with black beans, ground turkey, tomatoes and salsa
|Chicken fajitas on lettuce wraps with guacamole
|Easy Breakfast Tacos
|Orange juice with no added sugar
|Bruschetta Chicken Salad
|Turkey Stuffed Zucchini Boats
|Avocado Egg Bake
|Bacon served with plum tomatoes
|Taco Soup with Cauliflower "Rice"
|Baked Halibut with Lemon and Garlic
|Quick Quiche Muffins served with black coffee (sugarless)
|Turkey Lettuce Wraps with Cashew Dipping Sauce
|Baked salmon served with coleslaw
|Banana Bread Oatmeal Bake
|1 medium pear
|Sesame Chicken Salad
|Salmon Patties with Lemon Dill Sauce
|Sweet Potato Toast with Avocado, Tomatoes, and Egg
|Mango juice with no added sugar
|Kale, Cranberry, Apple, and Walnut Salad with Creamy Poppyseed Dressing
|Minced meat served with creamy spinach
|2 eggs, spinach, and onions cooked in coconut oil
|Orange slices with a sprinkle of cinnamon
|Chicken salad using celery and avocado
|Salmon cooked in ghee and sprinkled with garlic, served with cauliflower mash and side salad
|Scrambled eggs cooked in coconut oil with peppers, onions, and tomatoes
|Apple slices with almond butter
|Turkey wrapped in lettuce leaves with sugar-free mustard, onion, tomato slices, avocado slices, and mayo made with olive oil and an egg yolk (optional)
|Pork chops seasoned to taste served on a bed of spinach topped with parmesan cheese
|Egg, spinach and tomato scramble (1 egg, 1/2 cup chopped spinach, 1/2 sliced tomato, onion)
|Kale chips seasoned with sea salt and pepper
|Mixed green salad with chicken and dressing (1 cup mixed greens, 3 oz grilled chicken breast, 1 tbsp balsamic vinegar)
|Beef stir-fry (1.5 cups mixed vegetables and beef stir-fried in olive oil)
|Egg white omelet with veggies (2 egg whites, 1/2 cup chopped peppers and onions)
|Celery sticks with peanut butter
|Chicken salad on a bed of greens (3 oz grilled chicken breast on top of a large mixed green salad)
|Baked salmon with vegetables (4 oz baked salmon along with asparagus and broccoli cooked in coconut oil)
|2 hard-boiled eggs and an orange
|Fruit salad (1 cup strawberries, 1 kiwi fruit, 1/4 cup grapes)
|Chicken soup with fresh herbs
|Unsweetened banana chips with ½ cup raw nuts (almonds, walnuts or pecans)
|Flourless Banana Pancakes
|A handful of walnuts
|Taco Lettuce Wraps
|Slow Cooker Honey Sesame Chicken
|Two boiled eggs and one slice of whole grain bread
|A handful of almonds and a cup of green tea
|Watercress and spinach salad with one tablespoon low fat dressing and 100g chicken breast
|Tofu stir fry - marinate half a block of fried tofu in soy sauce, garlic and ginger. Fry in wok with spring onions, mushrooms, peppers. Serve over brown rice
|2 eggs, 2 pieces turkey bacon, spinach salad with olive oil and lemon juice
|Berry smoothie made with almond milk, frozen berries, banana and cinnamon (no added sugar)
|Cauliflower "fried rice" with chicken
|Baked halibut with broccoli and asparagus
|Fruit smoothie made with berries, banana, spinach and almond milk
|Apple with 2 tbsp. almond butter
|Grilled chicken over greens with tomatoes and your favorite dressing
|Shrimp fajitas with peppers and onions
|1 whole egg, 2 egg whites, 3 oz. lean turkey sausage (no added sugar), 1/2 cup oatmeal cooked in water, cinnamon & 1/2 cup blueberries
|Homemade trail mix made with 1/4 cup nuts
|Grilled chicken breast with roasted broccoli and cauliflower
|Tuna salad (made with tuna, greens, onions, avocado and a little mayo) in endive leaves