21 day sugar detox meal plan

21 Day Sugar Detox Meal Plan – Reform Your Eating Habit

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:

  1. Cut on the calories and lose weight
  2. Reduce the sugar cravings
  3. Reduce risk of developing chronic diseases like diabetes and heart diseases.
  4. 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:

  1. 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.
  2. You need to stay away from packed meals and products.
  3. Stop eating junk foods.
  4. You shouldn’t eat any desserts, even the lightest milk desserts like syrup, cakes, cookies, ice cream or yogurts with fruits.
  5. You must not drink any drinks that contain sugar, for instance: tea and coffee
  6. Choose whole wheat/ rye/ buckwheat/ quinoa bread or pastries.
  7. You should include low-fat meats like red meat, chicken or fish; grains or seeds, seasonal vegetables, fruits in your meals.
  8. You can drink herbal teas and add the spices to add flavor to your meals.
  9. Drink plenty of water
  10. 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


  • 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


  • Cheese
  • Yoghurt/Kefir
  • Milk (whole-raw if possible)
  • Heavy cream
  • Cottage Cheese


  • 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


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.

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