By focusing on quality protein, healthy fats, and good carbs, the 21 day sugar detox meal plan can help you reset your cravings for sugar. From there, it will be easier for you to form new healthy eating habits than before.
What is the “sugar detox”?
Sugar detox is simply that when you abstain from eating sugar (mostly from added sugar), for at least 7 days and it can be up to one month so that your sugar intake can be reduced. This will improve your health and it can extend your longness.
Here’s the benefit list of having a sugar detox that is dedicated for you:
- Cut on the calories and lose weight
- Reduce the sugar cravings
- Reduce risk of developing chronic diseases like diabetes and heart diseases.
- Improve health by decreasing cavities, tooth discoloration and stink breath.
Making a plan ahead
To make your 21 day sugar detox successful, you need to make a detailed plan. There are a few things that you need to remember and strictly follow:
- You should avoid sweets and other types of food that contain excessive amounts of carbohydrates such as pastries, white bread, pasta or even white rice.
- You need to stay away from packed meals and products.
- Stop eating junk foods.
- You shouldn’t eat any desserts, even the lightest milk desserts like syrup, cakes, cookies, ice cream or yogurts with fruits.
- You must not drink any drinks that contain sugar, for instance: tea and coffee
- Choose whole wheat/ rye/ buckwheat/ quinoa bread or pastries.
- You should include low-fat meats like red meat, chicken or fish; grains or seeds, seasonal vegetables, fruits in your meals.
- You can drink herbal teas and add the spices to add flavor to your meals.
- Drink plenty of water
- For sugar cravings, you can use honey or molasses, but the proportion should be no more than 1 tsp a day.
These notes above are the must-remember ones. You should strictly follow those for the best results.
21 day sugar detox food list
All meat & fish
- Buffalo
- Beef
- Eggs
- Game Meats
- Chicken
- Salmon
- Halibut
- Lamb
- Duck
- Lobster
- Mahi Mahi
- Mussels
- Pork
- Goat
- Clams
- Scallops
- Shrimp
- Swordfish
- Tuna
- Red Snapper
Vegetables
- Celery/Celery Root
- Asparagus
- Brussels Sprouts
- Cabbage
- Cauliflower
- Broccoli
- Cucumber
- Garlic, Ginger
- Lettuce/Salad mixes
- Green beans
- Kale
- Leeks
- Mushrooms
- Parsnips
- Peppers
- Radicchio
- Radishes
- Carrots
- Rutabaga
- Zucchini
- Onions
- Turnips
- Spinach
- Tomato
- Snow/Snap Peas
Nuts/Seeds and Butters
- Coconut butter
- Almond butter
- Chia and Hemp seeds
- Pistachios
- Tahini
- Walnuts
- Pecans
- Pumpkin, Sunflower and Sesame Seeds
Fats& Oils
- Ghee
- Animal Fats, Butter
- Coconut oil/milk
- Avocado
- Olive oil
- Sesame oil
- Flax oil
Dairy
- Cheese
- Yoghurt/Kefir
- Milk (whole-raw if possible)
- Heavy cream
- Cottage Cheese
Beverages
- Water, mineral water
- Coffee, espresso
- Club soda
- Coconut milk (full fat)
- Almond milk (unsweetened)
- Unsweetened teas: green, black, herbal
Detailed meal plans for 21 day sugar detox
Having no ideas in making 21 day sugar detox meal plans ? Don’t worry, kerriannjennings.com is here to help you! Here is the list of 21 day sugar detox meal plans that we’ve made for only you. Let’s take a look !
Day 1:
- Breakfast:
1 boiled egg, cheese, tomato-cucumber, plenty of greens and 1 slice of whole wheat bread - Lunch:
1 bowl of vegetable soup, grilled fish or chicken, lots of salad - Dinner:
A vegetable meal with olive oil, cooked bulgur and yogurt
Total calorie: 1025
Day 2:
- Breakfast:
Tomato-cucumber, olives and 1 slice of whole wheat bread with curd cheese - Lunch:
Grilled meat or meatballs, plenty of salad and yogurt. - Dinner:
Meat and vegetable meal, cooked bulgur and tzatziki.
Total calorie: 1450
Day 3:
- Breakfast:
Cheese omelet, tomato-cucumber and a slice of wheat bread - Lunch:
Baked meat dish and lots of salad - Dinner:
1 bowl of soup, a vegetable meal with olive oil and yogurt.
Total calorie: 1235
Day 4:
- Breakfast:
A bowl of yogurt with oatmeal, fresh fruit and cinnamon - Lunch:
Dry legume meal and cooked bulgur, yogurt - Dinner:
A vegetable meal with olive oil
Total calorie: 1074
Day 5:
- Breakfast
Egg with a slice of whole wheat bread. You can boil the egg or make an omelet or cook vegetables with it. - Lunch
Mushroom meal, cooked bulgur and lots of salad. - Dinner
Over-cooked vegetable meal with yogurt
Total calorie: 1250
Day 6:
- Breakfast
Fruit smoothie prepared with lactose-free milk (banana and oatmeal is available) - Lunch:
Grilled chicken eat with bulgur and lots of salad - Dinner:
Meat cooked with vegetables. Desert is yogurt and rye bread
Total calorie: 1230
Day 7:
- Breakfast
Crispy turmeric fried egg and ½ cup of berries - Lunch
Protein Salad: Green salads with your favourite protein - Dinner
Salmon Patties and Roasted Lemon Pepper Broccoli
Day 8:
- Breakfast
½ cup of Keto Friendly Granola, ½ cup of berries and ½ cup of unsweetened yogurt - Lunch
Dinner’s leftovers. You can replace it with a quick sandwich with ham. - Dinner
Grilled turkey with green salads
Total calorie: 1168 calorie
Related: How much sugar can you have on keto?
Day 9:
- Breakfast
Green Smoothie and 1 hard boiled egg - Dinner
Turkey Meatballs topping on top of Zucchini Spaghetti - Lunch
Dinner’s leftovers. You can eat an oatmeal bowl instead.
Total calorie: 1120
Day 10:
- Breakfast
Curry Scramble Eggs and ½ cup of berries - Dinner
Creamy Butternut Soup and Omega Packed Kale salad - Lunch
Green salad with your favorite protein
Total calorie: 1220 calorie
Day 11:
- Breakfast
Turmeric Chia Pudding with ½ cup of berries mixed on top - Lunch
Kale Smoothie and 4 oz of chicken - Dinner
Chili Lime Shrimp with Cumin Roasted Carrots
Total calorie: 1332 calorie
Day 12:
- Breakfast
Crustless Spinach Quiche and Almond Butter Cacao Smoothie - Lunch
Detox Tea and nuts bread - Dinner
Spaghetti with Tomato Sauce and Goat cheese
Total calorie: 1007 calorie
Day 13:
- Breakfast
2 eggs and sweet potatoes with favourite veggies - Lunch
Chicken salad with dressing - Dinner
Grilled shrimps with oatmeals
Total calorie: 1245 calorie
Day 14:
- Breakfast
Almond Milk with a slice of whole wheat bread - Lunch
Tuna with veggies - Dinner
Spaghetti Squash
Total calorie: 1230 calorie
Day 15:
- Breakfast
Sweet Potatoes and veggies - Lunch
Spinach with veggies - Dinner
Banana muffins with a cup of oatmeal
Total calorie: 1283 calorie
Day 16:
- Breakfast
Mashed banana muffins with a cup of nuts milk - Lunch
Tuna Salad - Dinner
Spinach and quinoa cooked in chicken broth
Total calorie: 1225 calorie
Day 17:
- Breakfast
Veggie omelet - Lunch
Hummus and cucumbers - Dinner
Chicken Lettuce Wraps dipping with peanut butter sauce
Total calorie: 1224 calorie
Day 18:
- Breakfast
Scrambled eggs and bacon - Lunch
Green salad with cooked quinoa - Dinner
Grilled chicken with arugula salad
Total calorie: 1125 calorie
Day 19:
- Breakfast
Green Omelet - Lunch
Avocado and shredded chicken - Dinner
Grilled salmon with greens
Total calorie: 1220 calorie
Day 20:
- Breakfast
3 boiled eggs with spinach - Lunch
Big Veggie Salad - Dinner
Chicken Lettuce Wraps dipping with sweet and sour sauce
Total calorie: 1075 calorie
Day 21:
- Breakfast
Green Smoothie - Lunch
Tuna baked with olive oil and vinegar - Dinner
Steak and ½ sweet potato
Total calorie: 1226 calorie
If you don’t know how to make sugar detox dessert or drinks, you should follow these recipes
- Healthy Homemade Sugar Free Macarons
- Homemade Detox Master Cleanse Lemonade Recipe
- 21 Day Smoothie Diet PDF to Renew Your Body
Ending
There are our 21 day sugar detox meal plan that are must-try ideas for you. They are all simple, quick and easy for you to try at home. You do not need any skills, just read our instructions carefully and strictly follow it then whoa la, here are the best and simple meals for you. If you find this article helpful, please hit the subscribe button to kerriannjennings.com and don’t forget to share our information to your friends, family and loved ones. Once again, thanks for reading.
References
- https://www.dietsmealplan.com/meal-plan/21-day-sugar-detox-meal-plan/
- https://www.pinterest.com/pin/249809110559582068/
- https://www.furtherfood.com/sugar-detox-meal-plan-2019/
Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com
