Printable 30 Day Refined Sugar Free Diet Plan

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?

30 Day Sugar-Free Diet Plan – What is a 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:

Weight Loss

30 Day Sugar-Free Diet Plan – Weight Loss

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.

Clearer Thinking

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.

Clearer Skin

30 Day Refined Sugar-Free Diet Plan – Clearer Skin

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.

Better Digestion

30 Day Refined Sugar Free Diet Plan – Better Digestion

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.

Final Thoughts

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.

Day	Breakfast	Snack	Lunch	Dinner
1	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
2	Sweet Potato Hash	1 small orange	Chicken Salad with Mango Dressing	Grilled Salmon with Roasted Broccoli
3	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
4	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
5	Protein smoothie—blend 1 cup milk of your choice, ½ scoop vanilla protein powder, ½ frozen banana and ½ cup frozen blueberries	Fruit salad	Taco salad served on a bed of spinach	Chicken veggie stir-fry with brown rice or quinoa
6	Fruit smoothie—blend 1 cup milk of your choice, ½ scoop vanilla protein powder, ½ avocado, and ¼ cup frozen pineapple chunks	1 apple	Grilled chicken breast with a side salad	Garden vegetable soup—contains no added sugar.
7	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
8	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
9	Sweet Potato, Banana and Peanut Butter Smoothie	A banana	Bunless burger served with lettuce and baby tomatoes	Lamb stew served with cauliflower rice
10	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
11	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
12	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)
13	Vanilla protein smoothie made with chia seeds, almond milk and frozen berries	Tuna salad	Egg salad lettuce cups (substitute coconut oil for butter)	Lemon chicken with brown rice and roasted asparagus (substitute olive oil for butter)
14	Sausage, egg and cheese breakfast casserole	Strawberry smoothie	Grilled chicken salad with avocado and lime dressing	Crockpot Italian beef with sweet potatoes and Brussels sprouts (substitute coconut oil for butter)
15	Baked eggs in avocados with bacon	Sugarless biscuits	Taco salad with black beans, ground turkey, tomatoes and salsa	Chicken fajitas on lettuce wraps with guacamole
16	Easy Breakfast Tacos	Orange juice with no added sugar	Bruschetta Chicken Salad	Turkey Stuffed Zucchini Boats
17	Avocado Egg Bake	Bacon served with plum tomatoes	Taco Soup with Cauliflower "Rice"	Baked Halibut with Lemon and Garlic
18	Quick Quiche Muffins served with black coffee (sugarless)	Egg Roll	Turkey Lettuce Wraps with Cashew Dipping Sauce	Baked salmon served with coleslaw
19	Banana Bread Oatmeal Bake	1 medium pear	Sesame Chicken Salad	Salmon Patties with Lemon Dill Sauce
20	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
21	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
22	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
23	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)
24	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)
25	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)
26	Flourless Banana Pancakes	A handful of walnuts	Taco Lettuce Wraps	Slow Cooker Honey Sesame Chicken
27	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
28	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
29	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
30	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