Sample No Sugar Added Meal Plan

Yesterday, we discussed things to think about before deciding to avoid added sugar for your New Year's Resolution. Today, I present a sample meal plan taken from my own life.


Banana and oatmeal cooked in milk, vanilla, ground flaxseed and cinnamon

Tip: Flavored oatmeal packets contain sugar, but you can easily and quickly make your own flavored oatmeal by adding extracts, spices, fruit, etc.)

Another Breakfast Idea: I have been making no-sugar-added scones for years without any sugar substitues! It's flour, baking powder, butter, and your choice of mix-ins. The scone pictured above was made with cinnamon and raisins, but you can use other dried fruits, other spices, nuts, extracts, flavored oils, cacao nibs, anything.

Morning Snack:

Unsweetened tea with dried fruit mix (dried apple, dried strawberries, and dried currants)

Tip: Not all dried fruit has no added sugar, so read the ingredients of packaged dried fruits or make your own.  You can dehydrate fruit in an oven or microwave (or a dehydrator if you want to spend the money on one).


Pierogis with onion and parmesan cheese, cooked in canola oil

Afternoon snack:

pumpkin seeds, sunflower seeds, Colby cheese, popcorn (from corn I grew, popped in oil)

One tablespoon of hulled sunflower seeds will add 2 g protein to your sugar free meal or snack.


Stir Fry: White rice, egg white, carrots, broccoli, sesame oil, sesame seeds, soy-roasted sunflower seeds

Tip: Packaged stir-fry sauces contain added sugar. But I love the taste and smell of sesame oil. Pour it on top of the finished product; if you use it for frying, itll cook off.


Sugar Free Chocolate, sweetened with sorbitol (I didn’t even eat the whole individual-serving bag; I just wanted a little bit to satisfy my sweet tooth.) 

Another Dessert Idea: A lot of people like homemade “ice cream” made from banana puree but I prefer chia pudding. Simply soak chia seeds in liquid of your choice; I prefer milk. You can add vanilla extract, cocoa powder, cinnamon, sugar substitutes, etc. for additional flavor and sweetness. 


The information provided in this blog is not intended to replace individualized medical advice provided by your own doctor, dietitian, or other healthcare professional.
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