1 Month Sugar Free Diet Meal Plan (PDF)

Description

The recipes in this meal plan do not contain any added sugars.  While not a low carb diet, this meal plan is moderately low carb at roughly 130g of carbs per day.  The natural sugars that are in the recipes come from fruit, starches, and other whole unprocessed foods.  Eat delicious satisfying food and ditch the sugar cravings!

This sugar free meal plan includes:

Four 7 day meal plans

Each 7 day plan has delicious recipes for breakfast, lunch, dinner and 3 snack meals for each week.

Each meal plan will note how many servings you will get out of each recipe, and which days you are cooking/meal prepping and which days you are eating leftovers.

Sugar free grocery lists

Each 7 day plan also includes a weekly grocery list that is broken down by the different categories of food – fruits, vegetables, nuts and seeds, whole grains, meats, healthy fats and oils, etc. This list will only call for exactly what you need to make your recipes. For example it won’t tell you to buy a whole bag of tomatoes when you only need 2. This means that you won’t overspend on groceries or waste any food.

Nutritional information

Each 1 week meal plan gives you a daily total of calories, macronutrients (protein, fat and carbohydrates – grams & percentages), fiber, cholesterol, sodium, vitamin A, vitamin C, calcium and iron.

Each individual recipe also comes with the same nutritional information breakdown.

Actual breakdown for this meal plan

On average, each day you will be getting:

• Roughly 2000 calories

• Roughly 40-60% of your calories from fat, 25-40% from carbohydrates, and 15-25% from protein. This amounts to roughly 85-135 g of fat, 120-180 g of carbohydrates, and 70-105 g of protein on average.

• Roughly 30 g of fiber.

Guide to meal prepping

This meal plan also comes with a detailed guide on how to meal prep each week to set yourself up for success. This includes spending some time in the kitchen one day per week to prepare your portioned meals for that week. That way, each day you can pull your meals out and you are ready to go. This helps reduce temptation and will keep you on track.

What foods are included in this sugar free recipe book?

Unprocessed, whole food ingredients including:

• All meat (chicken, turkey, pork, beef etc.)

• Fish and seafood rich in omega-3 fats (fatty fish like wild-caught salmon and sardines)

• Eggs

• Whole grains (including quinoa, white rice, brown rice, millet, buckwheat, and oat bran)

• Grain free flour alternatives (almond flour, coconut flour, tapioca flour, etc.)

• Dairy free milk alternatives (unsweetened almond milk, oat milk, coconut milk, cashew milk)

• Beans and lentils

• Nutrient-dense vegetables (including cruciferous vegetables, leafy greens, green and red bell peppers, tomatoes, zucchini, brussels sprouts, green beans, sweet potatoes, white potato, carrots, beets etc.)

• Fresh fruits

• Avocado

• Coconut products (coconut oil, coconut milk and coconut butter)

• Dairy products (cow’s milk, cream, ice cream, cheese, whey protein, plain yoghurt)

• Soy (soy sauce, soybeans/edamame, soybean oil, soy milk)

• High-quality healthy fats and oils (beef suet, pork lard, coconut oil, olive oil, and avocado oil)

• Nuts and seeds (such as almonds, pumpkin seeds, cashews, chia seeds and sunflower seeds)

• Nut and seed butters (peanut butter, cashew butter, almond butter)

• Plain tomato sauce

• Herbs, spices and seasonings

• Natural sweeteners such as stevia and monk fruit

• Cacao and cocoa powder

• Coffee, green tea and herbal teas

• Sea salt and black pepper

What foods are excluded?

• Processed and pre-made food with artificial ingredients (think fast food, high fructose corn syrup, white bread, and white pasta)

• All simple sugars (including cane sugar, brown sugar, coconut sugar, honey, maple syrup, and agave nectar)

• Sugary breakfast cereals, candy bars, chocolate bars, dark chocolate, sugary drinks, fruit juices (and other sweet treats)

• Artificial sweeteners (aspartame)

• Vegetable oils (such as canola oil, soybean oil, sunflower oil etc.)

What to expect after you purchase this meal plan

After you have added the product(s) to your cart, go to the checkout page and fill in your information and payment details.

As soon as the purchase is complete, you will immediately receive an email from me with links to download the products in PDF format.

Feel free to download the PDFs and save them on your computer and/or print them off.

At any time you can come back to this email and download the products as many times as you’d like, so make sure to save the email.

100% guarantee

Try my meal plan today and if you’re not totally hooked, I guarantee a 100% refund within the first 30 days. That is how confident I am that you will love it!

But if there is any reason you don’t, send me an email requesting your refund. No questions asked.

About the creator of this meal plan

I am a Registered Health and Nutrition Counselor, and have a diploma in Holistic Nutrition and Health Coaching. I have over 10 years of experience in researching and studying natural health and nutrition. Read more about me.

Disclaimer

I am not a medical doctor and the advice contained in this meal plan is not meant to replace or contradict that of your primary medical physician or healthcare provider. The advice is also not meant to diagnose, treat or cure disease or illness. Consult your primary physician before making any major changes to your diet and/or medications.