Sample menu plan of a sugar free diet!

Sugars in foods are not good for health and weight. They induce body inflammation and chronic diseases. Hence a sugar free diet is good and healthy. Here is a sample menu for this diet.

Sample menu plan

Day 1

Breakfast- 250 ml skimmed milk with shredded wheat with sprinkled almonds. Or a skinny latte with 1 poached egg, grilled tomatoes, and 2 rashers of bacon. Or 250 ml skimmed milk with 1 oatibix and 1 tbsp of blueberries.

Lunch- salmon or tuna salad or chicken stir fry with veggies. Or baked cod with chopped tomatoes, garlic, peppers, carrots and butter beans.

Dinner- whole-wheat pasta salad with tuna, chopped peppers and mayonnaise. Or chicken and veggie whole wheat bread sandwich. Or 2 slices buttered whole grain toast with low sugar baked beans/cheese.

Day 2

Breakfast- can be porridge with 200ml skimmed milk and 1 boiled egg. Or 2 eggs in any style with 1 slice wholemeal toast and peanut butter. Or 1 Oatibix, with 200ml skimmed milk, and 1tbsp blueberries.

Lunch- One can eat roast chicken in bacon, with carrots, peas and gravy. Or have brown or wild rice and Vegetable curry and a side salad. Or 1/2 avocado that is stuffed with tuna, along with 1tsp of mayonnaise and green salad

Dinner- Can be as Prawn with mayonnaise and lemon and with 2 slices rye bread. Or Wholewheat spaghetti and a Mediterranean vegetable, sauce and green salad. Or 2 slices buttered wholegrain toast with cheese/low sugar baked beans

Day 3

Breakfast- 2 slices of toast of granary bread with marmite. Or 1 bagel along with half-skimmed milk cheese. Or 2tbsp of Shredded Wheat with 200ml of skimmed milk.

Lunch- One can have a low-fat burger that is grilled with sweet corn and mixed salad. Or a baked salmon fillet baked with vegetables. Or 2 slices of cheese as topping on 2 Ryvitas along with a sliced tomato.

Dinner- A seafood added risotto with green salad. Or 3 tbsp of brown rice cooked and vegetable curry. Or a grilled fillet steak with a baked sweet potato and mushrooms and tomatoes.

Day 4

Breakfast- 30g porridge made in 200ml of milk or 2 slices of granary toast with little butter and 2 tbsp of tinned tomatoes or 2 Shredded Wheat, 200ml milk ( soya, rice or skimmed).

Lunch- Avocado with prawn salad or chicken and salad wrapped in a tortilla or fruits with 40g of hard cheese and celery

Dinner- Wholewheat macaroni with tomatoes and vegetable sauce and sprinkled Parmesan cheese or a small bowl of lentil soup with granary bread slices (2) and flora or 3tbsp of brown or mixed rice with mixed vegetable chili sauce.

Day 5

Breakfast- 1 Shredded Wheat, with sultanas, and 200ml skimmed milk or a boiled egg, and 1 slice granary toast and flora or 40g of toasted muesli in 200ml skimmed milk and 1tbsp plain yoghurt

Lunch- Baked cod, with peas and carrots or a granary bread sandwich with brie and grapes or a Cheese salad

Dinner- 1 small vegetable pizza with mixed salad or a small slice stilton with broccoli quiche, hot vegetables/salad or Cheese with spinach omelette of 3 eggs or a Baked sweet potato

Day 6

Breakfast- Any style 2 eggs with 1 slice of wholemeal toast and peanut butter or 1 Oatibix along with 200ml of skimmed milk or a Smoothie made of 1tbsp oatmeal, 300ml skimmed or soya milk, 1 banana and 6 almonds

Lunch- Cheese omelette in strips put on salad with sweetcorn and peas or Meatballs immersed in tomato sauce with 3 types of green vegetables or a soup bowl made of carrot, spinach or vegetable with small granary roll that has butter on it.

Dinner- Wholewheat spaghetti along with smoked salmon and crème fraiche or Quorn fillet with lemon juice and black pepper along with coleslaw or a jacket potato with sweetcorn and cottage cheese.

Also, read Low glycemic index diet: A sample menu

Day 7

This is the cheat day. On this day, you can eat from the above meal options but with desired portion size. You can have any sweet treat and 2 glasses of alcohol. The sweet treat can be a biscuit or a cake but avoid this in the first week.