No Sugar Diet: Foods to Eat, Meal Plan, Shopping Tips, and Benefits

The Ultimate No Sugar Diet Food List and Meal Plan

Cutting out added sugars can be a smart move for your health. But it can be tricky to know what you can eat on a no sugar diet. This complete guide will walk you through everything you need to know.

You'll learn what foods to eat, what to avoid, how to meal plan and grocery shop. You'll get sample meal ideas and snack options. By the end, you'll be fully prepared to start a no added sugar diet!

What is a No Sugar Diet?

A no sugar diet aims to eliminate all added sugars from your food. Added sugars are those put in during processing, cooking, or at the table. Natural sugars found in fruits, vegetables and dairy are still allowed.

On a no sugar diet, you avoid:

• Table sugar
• Brown sugar
• Maple syrup
• Honey
• Molasses
• Agave nectar
• High fructose corn syrup
• Sugar substitutes

You choose unsweetened foods and rely on fruit for sweetness instead. It takes some adjustment, but your taste buds adapt.

Benefits of a No Sugar Diet

Eating less added sugar offers many benefits including:

• Weight loss - extra calories are cut out
• Better blood sugar control
• Reduced diabetes and heart disease risk
• Improved energy levels
• Better digestive health
• Clearer skin
• Decreased inflammation

The first few weeks are the hardest, but sticking with a no sugar diet long-term provides huge rewards for your health!

Complete No Sugar Food List

Following a detailed food list is key to successfully cutting out added sugars. Print this guide out and take it grocery shopping with you. Here's what you can and cannot eat on a sugar-free diet:

Proteins

Eat:

• Chicken
• Turkey
• Beef
• Pork
• Fish
• Shellfish
• Eggs
• Tofu
• Tempeh
• Legumes
• Natural nut butters

Avoid:

• Processed luncheon meats
• Bacon and sausages with added sugars
• Breaded or maple-glazed proteins
• Honey roasted nuts

Dairy and Non-Dairy

Eat:

• Greek yogurt
• Kefir
• Milk
• Unsweetened nut milks
• Cheese
• Cottage cheese

Avoid:

• Flavored yogurts
• Sweetened milks
• Fruit on the bottom yogurts
• Sugary coffee creamers
• Milkshakes
• Ice cream

Fruits and Vegetables

Eat:

• All fresh fruits
• All fresh vegetables
• Frozen fruits and vegetables
• Canned fruits canned in juice
• Canned vegetables with no added sugar

Avoid:

• Canned fruit in syrup
• Sweetened applesauce
• Fruit snacks
• Candied vegetables
• Jarred sauces and salsas with added sugar

Grains

Eat:

• Rolled oats
• Quinoa
• Brown rice
• Barley
• Whole grain pasta
• Whole wheat bread
• Buckwheat
• Millet
• Farro

Avoid:

• Sugary breakfast cereals
• Sweetened granola
• Cakes, cookies, and pies
• Donuts and pastries
• Crackers with added sugar
• Flavored instant oatmeal

Beverages

Drink:

• Water
• Unsweetened tea
• Unsweetened coffee
• Unsweetened nut milk
• Seltzer water

Avoid:

• Soda
• Sweet tea
• Sports drinks
• Flavored waters with added sugar
• Energy drinks
• Juice
• Alcoholic beverages

Condiments, Oils and Dressings

Eat:

• Vinegars
• Mustard
• Horseradish
• Salsa without added sugar
• Hummus
• Guacamole
• Olive oil
• Vinaigrettes without added sugar

Avoid:

• Ketchup
• Barbecue sauce
• Sweet salad dressings
• Jams and jellies
• Sweet relishes and chutneys
• Honey mustard
• Teriyaki and sweet & sour sauces

Seasonings

Use:

• Salt
• Pepper
• Herbs
• Spices
• Lemon/lime juice
• Garlic
• Ginger
• Onion powder

Avoid:

• Barbecue rubs and sauces
• Teriyaki sauce
• Sweet and sour sauce
• Salad dressings
• Ketchup

Snacks

Eat:

• Fresh fruit
• Veggies and hummus
• Nut butter on celery
• Plain Greek yogurt
• Cottage cheese
• Hard boiled eggs
• Cheese sticks
• Rice cakes
• Oatmeal
• Edamame

Avoid:

• Candy
• Cookies
• Cakes
• Sweetened granola bars
• Sugary yogurts
• Dried fruit with added sugars
• Fruit snacks
• Crackers with added sugar

Check every label and avoid anything with sugar, corn syrup, honey, etc. in the first few ingredients. Stick with this list and you'll avoid all added sugars.

7-Day No Sugar Meal Plan

Planning out meals and snacks will set you up for no sugar success. Here's a sample 7-day no sugar meal plan to get you started:

Day 1

Breakfast: Veggie omelet with cheese, avocado and salsa. Berries.

Lunch: Tuna salad lettuce wraps. Raw veggies and hummus. Unsweetened iced tea.

Dinner: Sheet pan lemon herb chicken with roasted broccoli and sweet potatoes. Salad with vinaigrette.

Snacks: Apple with almond butter. Plain Greek yogurt with cinnamon.

Day 2

Breakfast: Overnight oats with chia seeds, almond milk, and fresh peach. Hardboiled egg.

Lunch: Veggie and chicken soup. Whole grain crackers. Grapes.

Dinner: Spaghetti squash with meat sauce. Garlic bread. Steamed carrots.

Snacks: Bell pepper strips with guacamole. Handful of unsalted nuts.

Day 3

Breakfast: Veggie scramble with peppers, mushrooms, spinach. Fresh orange wedges.

Lunch: Turkey and avocado lettuce wraps. Celery with nut butter. Kefir.

Dinner: Grilled salmon with lentils and asparagus. Arugula salad.

Snacks: Rice cakes with cottage cheese. Strawberries and unsweetened whipped cream.

Day 4

Breakfast: Two fried eggs, turkey bacon, sliced tomato. Grapes.

Lunch: Leftover salmon over greens. Apple with nut butter.

Dinner: Veggie burrito bowls - rice, beans, peppers, onions, salsa, guacamole. Mango.

Snacks: Plain Greek yogurt with walnuts and cinnamon. Carrots and hummus.

Day 5

Breakfast: Spinach, mushroom, goat cheese omelet. Berries.

Lunch: Chicken Caesar salad wrap in whole grain tortilla. Cut raw veggies. Seltzer water.

Dinner: Chili with ground turkey. Cheese stick. Mixed green salad.

Snacks: Apple slices with sunflower seed butter. Cottage cheese and flaxseed.

Day 6

Breakfast: Tofu veggie scramble. Toast with nut butter. Plum.

Lunch: Leftover chili with brown rice. Pear.

Dinner: Pesto pasta with chicken. Steamed broccoli. Side salad.

Snacks: Edamame in the pod. Smoothie with almond milk, banana, and spinach.

Day 7

Breakfast: Peanut butter overnight oats. Hardboiled egg. Blueberries.

Lunch: Grilled chicken pita with veggies. Carrots and ranch dip.

Dinner: Veggie stir fry - broccoli, peppers, onions, mushrooms, tofu. Brown rice. Orange slices.

Snacks: String cheese. Trail mix - nuts, seeds, dried cranberries. Cherry tomatoes.

Tips for Grocery Shopping

Shopping for a no sugar diet takes some extra care. Use these tips to avoid added sugars at the store:

• Shop perimeter first - stick to produce, proteins, dairy. Avoid the inner aisles.
• Read labels - scan for added sweeteners, even in savory foods.
• Watch out for sneaky names - cane juice, fruit juice concentrate, etc.
• Buy unsweetened - yogurts, nut butters, milk alternatives.
• Choose plain oats - no flavored instant packets.
• Grab unflavored nuts/seeds - no honey roasted or sweetened.
• Check condiments - avoid ketchup, barbecue sauce, salad dressings.
• Skip the baked goods - no cakes, cookies, muffins, or donuts.
• Steer clear of cereal/granola aisles - loaded with sugar.

It takes vigilance, but soon scanning for added sugars will be second nature. Following this no sugar diet food list sets you up for success.

No Sugar Doesn't Have to Be Boring

Ditching added sugar doesn't mean sacrificing flavor. With smart use of herbs, spices, acids and aromatics, you can make delicious no sugar meals. Get creative with these flavor boosters:

• Lemon/lime juice and zest
• Vinegars - balsamic, red wine, rice wine
• Fresh and dried herbs - basil, cilantro, rosemary, thyme, sage, etc.
• Spices - cinnamon, nutmeg, cardamom, paprika, red pepper, chili powder, curry, turmeric, ginger
• Salsa and hot sauce
• Garlic and onion
• Mustards - Dijon, stoneground, etc.
• Horseradish
• Pepper

Playing with new flavors keeps meals exciting on a no sugar diet. Your tastebuds acclimate after a few weeks - you won't even miss the sugar!

Tips for No Sugar Diet Success

Follow these tips to help adapt to a no sugar diet:

• Quit cold turkey - go 100% sugar-free from day 1.
• Drink lots of water - prevents false hunger.
• Eat enough protein and fat - keeps you full and stabilizes blood sugar.
• Load up on veggies - they have natural sweetness.
• Satisfy cravings with fruit - in moderation.
• Always have healthy snacks on hand - prevents grabbing sugary convenience foods.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.