Sugar-Free Diet Meal Plan

If you’re concerned about what to eat on a no/low sugar diet, then rest assured that there are tons of choices. Seriously, you can eat so many foods on a low sugar diet, including fruits, vegetables, whole grains, animal protein, eggs, dairy, nuts, seeds, and avocados. Check out our list of great low sugar meal ideas.

sugar-free diet meal plan

Sugar Free Breakfast Ideas

Sugar-free diet meal plan

If you’re going sugar free, a savory breakfast will be your friend! You’ll help reduce sugar cravings by signaling to your brain first thing that sugar is not available. Shoot for at least 25g of protein to help keep blood sugar stable.

No sugar breakfast ideas include:

  • Egg muffins made with hams, sausage or bacon
  • Green smoothie made with collagen protein and berries
  • Sugar-free peach mango yogurt with Everly (see recipe)
  • Plain oatmeal flavored with fresh fruit
  • Spinach, feta, and mushroom omelet
  • Avocado halved and baked with egg, diced tomato, and bacon crumbles
  • Scrambled or fried eggs
  • Leftovers from dinner the day before


Sugar Free Lunch Ideas

sugar-free diet ideas

Lunch is a good time to get some antioxidants from fruit, starchy veggies, or natural sweeteners. Paired with plenty of protein and fat, the carbs will be used as energy throughout your afternoon rather than stored as fat.

No sugar lunch ideas include:

  • Power bowl with a whole grain, legume, baked fish or roast chicken, and avocado
  • Salad topped with a hamburger patty, fried egg, or sliced sausage and tons of raw shredded veggies 
  • Hot soup with veggies, lean protein, beans, and a dollop of coconut yogurt (check out my low-carb Instant Pot Vegetable Beef Stew)
  • Chickpea pasta salad with tuna
  • Oven-baked salmon with broccoli
  • Salad with bacon, avocado, cheese, a few grape tomatoes, and high-fat dressing
  • Low-sodium lunch meat like ham or chicken wrapped around cheese and pickle slices, a few almonds and a hard-boiled egg


Sugar Free Dinner Ideas

sugar-free diet meal ideas

If you went without sugar all day, feel free to pair your dinner with a piece of fruit or sugar-free baked treat for dessert.

No sugar dinner ideas include:

  • Hearty stew made with veggies, a grass-fed roast, and red potatoes (check out my Slow Cooker Pot Roast)
  • Beans and rice bowl topped with guacamole
  • Roast chicken served with roasted butternut squash and steamed spinach (or something like my Crockpot Chicken Thighs with Green Chiles)
  • Instant Pot Beef Chili with Sweet Potatoes
  • Caesar salad with grilled chicken (use a sugar-free dressing like Primal Kitchen Caesar)
  • Sauteed beef & sliced onions in low-carb tomato sauce over spiralized zucchini or beet noodles
  • Grilled salmon with eggplant, squash, cherry tomatoes, and zucchini sauteed in olive oil with coconut cream sauce


Sugar Free Dessert Ideas

sugar-free diet meal ideas

The best way to stick with a no sugar diet is to not feel like you’re missing out. Enjoy any of these sugar-free desserts without feeling guilty—because we believe you really can have your cake and eat it too!

No sugar dessert ideas include:


Sugar Free Beverages

sugar-free diet meal ideas

Instead of consuming overly sweet drinks, switch to hydrating beverages like water. You can make water more interesting with some of our ideas below. by adding lemon slices, cucumber slices, or trying a natural, sugar-free drink mix powder like Everly.

No sugar beverages include:

  • Sparkling water or seltzer
  • Unsweetened tea
  • Coffee with cream
  • Unsweetened almond milk
  • Try adding herbs and fruits to water such as mint, lemon slices, or cucumber slices
  • Use a natural, sugar-free drink mix powder like Everly
  • Although alcohol is generally off the menu, vodka or tequila with soda water is a great low-carb happy hour option


Sugar Free Sauces & Condiments

sugar-free diet meal plan

Sauces & condiments are often loaded with added sugar, but there are plenty of delicious options available that happen to be sugar free.

No sugar sauces & condiments include:

  • Maille dijon mustard
  • Gulden’s spicy brown
  • French’s Yellow Mustard  
  • Prego’s Marinara
  • Victoria pasta sauces
  • Vlasic Kosher Dill Pickles
  • Newman’s Own Classic Oil and Vinegar salad dressing
  • Primal Kitchen’s Caesar Dressing


Written by Carrie Forrest, MBA, MPH in Nutrition; founder of Clean Eating Kitchen



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