So I know there is some excitement and perhaps a bit of anticipation about going sugar free for a whole week. I have been working really hard to make sure you have all you need to be successful in your quest to quit the sugar habit!
I am sharing my Sugar Free booklet that I created for the month of February when FIT CLUB went sugar free for a whole month! Read it over if you want a little more information on why and how to transition to a sugar free life:) be-naturally-fit-sugar-free-booklet
Here are a few things to consider as our sugar-free week approaches:
Start with the right mindset. Everyone likes a good challenge but it’s also important to use this week as an opportunity to learn. You might find some aspects of this challenge more difficult than others. So take note of where you struggle and seek to understand why that is.
For example: If you find it difficult to not reach for something sweet after dinner, ask yourself: ‘Am I still hungry?’ ‘Did I eat enough during the day?’ ‘Is it just habit?’
Whatever the answer is, use it to learn more about your relationships with food and, in particular, with sugar.
Persist at the things you want most. Don’t let obstacles stop you. Instead, let them motivate you further. Most things worth having don’t come easily, so keep your head in them game and reach out to me at any time that you have a question or need support.
Get your fridge (and cupboards) in order. Get prepared this weekend and load up your fridge with veggies, low glycemic fruits, a jar of fermented veggies, and unsweetened almond milk. Also, make sure you have lots of nuts, avocados, lean proteins and complex carbs on hand.
Snacking seems like the most daunting challenge, so here are a few of my suggestions:
Plant-Based Options
– Apple with almond butter
– Hummus with seedy crackers and veggies
– Green smoothies with hemp hearts
– Avocado on rice crackers
– Roasted Chickpeas LINK-> Roasted Chickpeas
– 3 bean salad LINK->Bean Salad
– Any nuts or seeds:)
Other healthy options
-Turkey Mini Roasts LINK-> Turkey Muffins
-Hard boiled egg
-Greek yogurt (sugar-free) with berries and seeds
-Cottage cheese pancakes LINK->Cottage Cheese Pancakes
-Tuna (on anything but white bread).
SUGAR FREE MEAL PLAN
MONDAY
Breakfast
Lemon water and Coffee or Tea (NO sweetened milk or added sugar).
Overnight cooked oats with chia, hemp hearts and fresh berries. Recipe below.
Snack-Make these for the week:) Healthy Muffins
Lunch.
Rice Wraps– Rice wraps are easy and are easy to grab and go food. Make a double batch and have these for your lunch for a couple days:)
Dinner-Grilled Veggie Salad. I would add your choice of protein to this. Grilled salmon, turkey or tofu would make this a filling delicious meal.
TUESDAY
Breakfast
Lemon Water and Coffee or Tea
Power Smoothie: 1 cup kale, 1 cup fresh strawberries, 1/2 cup oats, unsweetened almond milk and a scoop of protein powder.
Snack- Berries with coconut yogurt (or any unsweetened yogurt) with chia, pumpkin seeds and hemp hearts.
Lunch- Chickpea Arugula Salad
Dinner-Cauliflower Tacos-> Tacos
WEDNESDAY
Breakfast
Lemon water to start with coffee or tea.
Overnight oats or Smoothie:)
Snack-Grapefruit
Lunch- Quinoa Mexican Eggs-> Recipe. With a spinach salad.
Or Vegan Option: Avocado and Hummus on Seedy Bread
Dinner- Sun-Dried Tomato, Mushrooms and Spinach tofu tart : Recipe
With side Salad
THURSDAY
Breakfast-Lemon water and Coffee or Tea
Overnight Oats or Smoothie.
Snack- Apple with Almond Butter
Lunch- Asian Noodle Salad (you could sub brown rice).
Dinner- Coconut Curried Quinoa And Cauliflower. Minus the raisins.
FRIDAY
Breakfast- Lemon water and Coffee or Tea. Overnight oats or Smoothie
Snack- Healthy Muffin
Lunch- Mexican Salad. You can add chicken or lean ground turkey to this salad. Minus the mango.
Dinner- Red Lentil Dal with Basmati Rice
WAIT UNTIL TOMORROW FOR THAT GLASS WINE.
Please go through the meal plan and decide which of the meals you would like to make. I understand if you make your own meals, just as long as you stay mindful of added sugars that lurk in sauces, breads, and crackers.
If you are planning on making every single thing on this meal plan, here is your grocery list:)
OVERNIGHT STEELCUT OATS RECIPE
- 1 cup steel cut oats
- 4 cups water
- 1 tbsp of coconut oil
- 1/2 tsp of salt
- 1 tbsp of cinnamon
- 1 tsp of vanilla
The night before get out a medium saucepan, soup pan or Dutch oven and pour in 4 cups water. Turn the heat to high and bring the water to a rapid boil. Add the coconut oil, salt, cinnamon, vanilla and steel cut oats. Bring to a boil and give a quick stir. Set your timer for 1 MINUTE (watch over so it doesn’t bubble over). After the one minute, turn off the heat and put the lid on and leave covered overnight. YUP. It’s just that easy. When you wake up you can turn the heat back on low to re-heat and give the oats another little stir.
I always add some chia, hemp hearts and berries to my oats:) Other delicious toppings include coconut, goji berries, fresh berries, almond butter, pumpkin seeds and nuts. Endless topping opportunities!
