No sugar challenge and meal plan for 7 days, gluten free

Quit sugar in 7 days! Yes it is possible and we’re going to do it! We’re starting the year off with a 7-day no sugar challenge! As always, we've included a sample one-week no-sugar meal plan with recipes for breakfast, lunch and dinner and a grocery list.

The recipes are simple, gluten-free and most of them great for meal prep too! They’re nutritious, fast to make and teste great

We don’t know about you, but we need those 7 days of eating clean without sugar after a month of forgetting all our troubles, teeth and beta cells existed. If one of your New Year’s resolutions is to eat healthier or to lose weight long-term, this healthy meal plan is gonna be a great starting point for you.

What Is The 7-Day No Sugar Challenge?

This ain’t gonna be a low carb or keto meal plan where you quit grains and legumes and fruit. We’re still going to eat all those healthy foods, but here’s what we’ll be getting rid of:

• honey and maple syrup (any type of syrup)
• all types of natural or refined sugar (so coconut sugar also)
• all chocolate, even the darkest ones out there
• other types of sweeteners and sugar that aren’t natural and have no fiber in them

The goal here is to simply reset those tastebuds. Believe us, if you do this for a week and try a regular chocolate bar you’ll find it overly sweet and disgusting. You’ll also discover that the sugar that’s in fruit is more than enough to satisfy a sweet tooth.

What To Eat On A No-Sugar Diet

On this no sugar diet challenge we’re going to eat whole foods. Nobody’s got time to read that many labels and we don’t know about you, but our head doesn’t have space for all the synonyms for sugar.

So will there be sausage? No. Will there be dressings? No (with Spanish accent). Will there be flavored yogurt? Niet. We mean, are you surprised?

It took a while, but we made a grocery list for the no sugar challenge and you can download it here.

7-Day No Sugar Meal Plan

Is it going to be simple? The first 3 days robably not, but it will feel good, we're telling you. We don’t know how we would go an entire week without honey (that’s how we've been surviving “sugar-free” for about 3 years), but we actually want to extend this challenge to over 30 days. Thanks for coming to our TED talk, now let’s take a look at the sample healthy no sugar meal plan.

Day 1:

• Breakfast: Overnight Oats With Fruit or for a savory breakfast have these Breakfast lettuce wraps
• Lunch: Spicy Mediterranean Bowl (make hummus and chickpeas ahead)
• Dinner: Cauliflower Fried Rice

Day 2:

• Breakfast: Tropical Green Smoothie
• Lunch: Cauliflower Fried Rice
• Dinner: Quinoa Chicken Salad

Day 3:

• Breakfast: Oatmeal Banana Bread (make the day before)
• Lunch: Quinoa Chicken Salad
• Dinner: Coconut Curry Shrimp Soup

Day 4:

• Breakfast: Oatmeal Banana Bread
• Lunch: Spicy Mediterranean Bowl (make hummus and chickpeas ahead)
• Dinner: Egg Roll In A Bowl

Day 5:

• Breakfast: Oatmeal Banana Pancakes
• Lunch: Egg Roll In A Bowl
• Dinner: Salmon Lettuce Wraps

Day 6:

• Breakfast: Crustless Tuna Quiche (2-3 servings, make ahead)
• Lunch: Avocado Chicken Salad
• Dinner: Chickpea Soup

Day 7:

• Breakfast: 10-Minute Banana Oatmeal Pancakes
• Lunch: Crustless Tuna Quiche (2-3 servings with a side salad)
• Dinner: Chickpea Soup

Snacks & Eating for Your Personal Needs

So, these were the main meals for the meal plan and we honestly usually eat more than one serving if we go throughout the day without snacking. Everyone has different needs – we’re all built differently, we know that, so adjust this plan and challenge to your needs. Add snacks, go for seconds and make sure to drink enough water to reduce cravings. Here are some examples of healthy snacks to eat during this challenge:

• hummus and veggies
• apples or other fruit with peanut or almond butter
• pistachios, almonds, all types of nuts
• fruit – apples, bananas, watermelon
• vegetables – radishes, cucumbers, cherry tomatoes
• healthy smoothies

After The 7 Days Of Eating Healthy

Now, if you want to make eating healthy a part of life and enjoy the way you feel, you might want to check out our brand new clean eating recipe binder full of healthy and satisfying gluten and dairy-free recipes. There are also useful printables e.g. meal planning printable, a 30-day habit tracker, weekly food prep routine printable, and more to help you stay on track and organized in the kitchen and in life. You can also use the fillable recipe card to make your own recipe binder, which is a great tool to use when you want to make eating well a lifestyle. It’s something you can always go back to even when you fall off track.

Some of the breakfast and dessert recipes do have added sugar in the form of maple syrup or natural dark or coconut sugar. These should be the exception rather than the rule.

You can check out the recipe binder here and don’t forget to use the code NTB20 for 20% off.

Final Thoughts

We hope you are as excited as us to (again) start making better choices for your physical and mental health, so that you can feel better than ever, this little no sugar challenge is just the first step!

• 7-Day Clean Eating Meal Plan and Challenge
• One Week Of Dairy-Free and Gluten-Free Recipes
• 7-Day Vegan Meal Plan

Originally published in January 2021, last updated in May 2025.