14-day No Sugar Diet Food Plan

Planning to start a 14 day no sugar diet plan? This post is for you!

A sugar-free diet is one that drastically cuts back on, or even completely cuts out, sugar and other sweets. That means staying away from sugary foods and drinks including sucrose, fructose, and high-fructose corn syrup.

This 14-day sugar-free diet meal plan includes tasty, no-added-sugar foods that will sustain your energy and fullness without triggering dangerous fluctuations in blood sugar. This post includes a free 14-day no Sugar diet plan.

What is a No Sugar Diet?

A diet that excludes or restricts all added sugars, foods that are high in natural sugars, and sugar substitutes is known as the no sugar diet. On more stringent diet plans, items like fruit, milk, and plain yogurt are off-limits because of the natural sugars they contain.

How Does a Sugar-Free Diet Help?

A no sugar or low-sugar diet may have several positive effects because eating too much sugar has been associated with:

• Obesity
• Hypertension Diabetes
• Excessive cholesterol
• High BP
• A rise in systemic inflammation

Your risk for these health issues is greatly reduced when you adopt a no sugar diet.

What to Eat On a No Sugar Diet

You may still find various food options that do not include any added sugar if you are trying to follow a no sugar diet. Here are a few instances cited by Seti and Maguire:

• Chicken
• Fish
• Beef
• Vegan Sofu
• Egg
• Varies of greens
• Meat Sweets
• Rich Chocolate
• Poppy seeds
• The oil from olives
• Avocado
• Natural yogurt
• Raw carrots
• Chickpeas
• Beans
• Quinoa
• Sweet potato
• Grain salad
• Sparkling water
• Coffee, tea, and other sugar-free drinks

14-Day No Sugar Diet Food Plan 

This plan focuses on foods that deliver energizing nutrients without spiking your blood sugar. It lays out a delicious 2-week diet to help you feel a little more pep in your step. We knew that most people would lose weight if they followed this regimen, so we put the daily calorie limit at 1,200 or above.

Day 1:

Meal category	Meal Option	Calories	Protein	Carbohydrates	Fat
Breakfast	One muffin-tin mini quiche with spinach and mushrooms	236	15g	6g	18g
Lunch	1 serving Toast with Caprese and Avocado	322	12g	20g	22g
Dinner	One serving of Shrimp and Avocado Pesto over Zucchini Noodles	447	24g	20g	30g
Snack	A single serving of Energy Balls with Peanut Butter and Dates8 halves of walnuts½ cup blueberries	222	7g	25g	14g
Total		1227	58g	71g	84g

Day 2:

Meal category	Meal Option	Calories	Protein	Carbohydrates	Fat
Breakfast	1 serving of toast with mascarpone and berries	326	6g	26g	18g
Lunch	A single serving of Turkey Meatballs with Spinach and Feta served on Herbed Quinoa	392	30g	24g	22g
Dinner	One serving of broccoli and roasted pistachio-crusted salmon	424	35g	10g	26g
Snack	2 clementines	70	1g	14g	0.5
Total		1211	72g	74g	66.5g

Day 3:

Meal category	Meal Option	Calories	Protein	Carbohydrates	Fat
Breakfast	One muffin-tin mini quiche with spinach and mushrooms	236	18g	6g	8g
Lunch	One portion of Turkey Meatballs with Spinach and Feta served on Herbed Quinoa	392	25g	40g	7g
Dinner	One portion of artichoke and olive-stuffed spinach ravioli	454	18g	56g	5g
Snack	2 servings of Energy Balls with Peanut Butter and Dates	150	6g	16g	3g
Total		1232	67g	118g	23g

Day 4:

Meal category	Meal Option	Calories	Protein	Carbohydrates	Fat
Breakfast	One muffin-tin mini quiche with spinach and mushrooms	236	15g	6g	14g
Lunch	One portion of Turkey Meatballs with Spinach and Feta served on Herbed Quinoa	392	25g	32g	15g
Dinner	1 serving Butter beans, almond pesto, and grilled cauliflower steaks	427	20g	30g	25g
Snack	2 servings of Energy Balls with Peanut Butter and Dates	150	5g	24g	12g
Total		1205	65g	92g	66g

Day 5:

Meal category	Meal Option	Calories	Protein	Carbohydrates	Fat
Breakfast	1 serving Toast with Mascarpone and Berries	326	5g	27g	10g
Lunch	One portion of Turkey Meatballs with Spinach and Feta served on Herbed Quinoa	392	30g	25g	15g
Dinner	1 serving Bowls of quinoa, pesto, and charred shrimp	429	32g	18g	20g
Snack	4 walnut halves	52	5g	5g	9g
Total		1199	72g	75g	54g

Day 6:

Meal category	Meal Option	Calories	Protein	Carbohydrates	Fat
Breakfast	One muffin-tin mini quiche with spinach and mushrooms	236	18g	6g	16g
Lunch	1 serving of the White Bean and Creamy Avocado Wrap	346	15g	33g	20g
Dinner	1 serving of Mexican Cauliflower Chicken Nachos	487	25g	40g	25g
Snack	2 servings of Energy Balls with Peanut Butter and Dates	150	8g	20g	6g
Total		1219	66g	99g	67g

Day 7:

Meal category	Meal Option	Calories	Protein	Carbohydrates	Fat
Breakfast	1 serving Toast with Mascarpone and Berries	326	5g	30g	18g
Lunch	1 serving of the White Bean and Creamy Avocado Wrap	346	15g	40g	20g
Dinner	1 serving of smoked mozzarella and zucchini lasagna rolls	315	20g	34g	25g
Snack	2 clementines	70	1g	10g	0.5g
Total		1207	41g	114g	63.5g

Day 8:

Meal category	Meal Option	Calories	Protein	Carbohydrates	Fat
Breakfast	One clementine and one plate of avocado and kale omeletone cup of coffee	395	20g	15g	25g
Lunch	One cup of green tea One plate of chickpea tuna salad	359	25g	30g	20g
Dinner	1 serving chicken and green vegetable bowl with a lemon-tahini dressing.	452	30g	25g	25g
Snack	3/4 cup of plain, nonfat Greek yogurta quarter cup of juicy blueberries8 halves of pecans1/2 ounce of chocolate nibs One dried apricot for garnish	302	18g	32g	13g
Total		1508	93g	102g	83g

Day 9:

Meal category	Meal Option	Calories	Protein	Carbohydrates	Fat
Breakfast	One serving of Oatmeal Mix with Quinoa and Chia, 1/2 cup of plain, low-fat Greek yogurtHalf a cup of sliced strawberriesone cup of coffee	310	20g	45g	10g
Lunch	A single serving of White Bean and Chicken Soup1 slice of a whole-grain baguette	368	25g	40g	8g
Dinner	1 serving Barbecue Shrimp with Garlicky Kale and Parmesan-Herb Couscous	414	30g	35g	15g
Snack	“One medium pear”0.5 ounces of cacao nibs1/4 cup of chopped walnutsA mozzarella stick with one string	406	20g	39g	22g
Total		1497	104g	159g	55g

Day 10:

Meal category	Meal Option	Calories	Protein	Carbohydrates	Fat
Breakfast	one serving of Oatmeal Mix with Quinoa and Chia, 1/2 cup of plain, low-fat Greek yogurtHalf a cup of sliced strawberriesone cup of coffee	310	15g	55g	8g
Lunch	A single serving of White Bean and Chicken Soup1 slice of a whole-grain baguette	368	25g	45g	9g
Dinner	1 serving of chili with sweet potatoes and black beans	323	15g	60g	12g
Snack	½ cups of hummus½ baby carrotscup of blackberries½ toasted almonds (without salt)a cup of emerald tea	504	36g	27g	22g
Total		1504	91g	187g	51g

Day 11:

Meal category	Meal Option	Calories	Protein	Carbohydrates	Fat
Breakfast	one serving of Oatmeal Mix with Quinoa and Chia, 1/2 cup of plain, low-fat Greek yogurtHalf a cup of sliced strawberriesone cup of coffee	310	13g	55g	7g
Lunch	A single serving of White Bean and Chicken Soup1 slice of a whole-grain baguette	368	24g	50g	9g
Dinner	1 serving of chili with sweet potatoes and black beans	323	14g	60g	13g
Snack	one medium apple fruit2 tablespoons “Natural peanut butter”; 3 cups of popcorn that has been air-popped1 tbsp unsalted butter, meltedPinch of salt	500	30g	27g	20g
Total		1499	81g	192g	49g

Day 12:

Meal category	Meal Option	Calories	Protein	Carbohydrates	Fat
Breakfast	one serving of Oatmeal Mix with Quinoa and Chia, 1/2 cup of plain, low-fat Greek yogurtHalf a cup of sliced strawberriesone cup of coffee	310	13g	47g	8g
Lunch	1 serving of chili with sweet potatoes and black beans	323	15g	55g	12g
Dinner	1 serving Skillet Pasta with Chicken, Spinach, Lemon, and Parmesan	334	21g	35g	14g
Snack	1 serving Skillet Pasta with Chicken, Spinach, Lemon, and ParmesanCup of blackberries½ cup toasted almonds (without salt)a cup of emerald tea	536	25g	40g	27g
Total		1503	74g	177g	61g

Day 13:

Meal category	Meal Option	Calories	Protein	Carbohydrates	Fat
Breakfast	1 English muffin made with whole wheat1 tbsp of all-natural peanut butterone little banana1 cup of coffee	350	10g	55g	12g
Lunch	1 serving of Veggie Wrap Made with Whole Wheat	345	12g	40g	9g
Dinner	1 serving Pesto Salmon	446	30g	20g	30g
Snack	1 serving Pesto Salmon½ cup “Greek” yogurt⅓ cup Chopped apricots	377	25g	26g	26g
Total		1518	77g	141g	77g

Day 14:

Meal category	Meal Option	Calories	Protein	Carbohydrates	Fat
Breakfast	One portion of scrambled eggs with smoked salmon1/2 English muffin made with whole wheat1 cup of coffee	293	22g	20g	12g
Lunch	1 serving Delicate Squash Soupone little apple	269	5g	30g	3g
Dinner	1 serving Air-Fried Turkey Burgers with Feta and Spinach	445	30g	25g	28g
Snack	½ cup hummus½ cup baby carrotsmeasure one cup of blackberries½ cup toasted almonds (without salt)a cup of emerald tea	504	19g	56g	36g
Total		1510	76g	131g	79g

Conclusion

Reducing sugar intake, particularly added sugars, has been associated with positive health outcomes. If you’re trying to cut off sugar from your diet, this post and its accompanying plan can assist. You may control your weight and other health issues, such as inflammation and blood sugar problems, by following a low-sugar diet.

If you want to make sure it fits with your own health goals, talk to your doctor or a nutritionist before you start, whether it’s for a short time or the rest of your life. A better, more sugar-savvy future is within reach if you make conscious dietary choices and put an emphasis on eating full, pure foods.

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