7-Day Zero Added Sugar Meal Plan to Curb Your Sugar Cravings

Get yourself set up for success by kicking the sugar!

If you have a long-term love affair with sugar, it’s probably like any on-again, off-again relationship. Sometimes it feels really good…and other times, it might feel like sugar’s not respecting your feelings and won’t to listen to your needs. Yes, it might sound extreme to compare sugar to a relationship, but it’s true – your brain is hooked on the stuff, and it’s wreaking havoc on your waistline. Luckily for you, we have the “cure”-  this 7-day zero added sugar meal plan to curb your sugar cravings.

This plan will get you kick-started into a life of no sugar (or, at the very least, severely reduced sugar). It’s okay if you want to go cold turkey, but you can also take a peek at this 4-step plan to stop sugar cravings for good first. These tips and tricks might help you get ready for an entire week with zero added sugar. We especially like tip number three (it’s what helped keep me away from sugar the most).

The 7-day Zero Added Sugar Meal Plan to Curb Your Sugar Cravings

Once you feel ready, just take the plunge! Have plenty of no-sugar drinks ready at hand (like soda water flavored with stevia), and go for a banana or apple anytime you’re feeling a sugar craving. We know you can do it, and we’re here to help, so drop us a line in the comments if you’re feeling derailed! We’ll help you get back up and keep going to finish the entire 7-day zero added sugar meal plan.

Feel free to mix and match these breakfast, lunch, dinner, and snack menus. We’ve also included some optional desserts because sometimes you need to reward your sweet tooth. These desserts use sugar alternatives and zero sugar ingredients like raw cacao.


1. 5-Berry Sugar-Free Jam Recipe

Start your 7-day zero added sugar meal plan to curb your sugar cravings off right with this sugar-free jam. Slather it on your favorite whole-wheat toast in the morning, or pop a spoonful into your Greek yogurt.

2. Perfect Avocado and Poached Egg Quinoa Bowl

Who needs sugar when you have avocado and poached eggs? All the protein and beneficial fats in this bowl will set your day up for success. Just make sure to check the ingredients list on the balsamic vinegar to be sure it doesn’t have any added sugar.

3. Healthier “Energy-Boosting” Granola Recipe

You can still have granola on a sugar-free diet – you just need to make it yourself! Using honey is a great way to sweeten up this granola without adding any refined sugar.

4. Easy On-the-Go Avocado and Egg Breakfast Sandwich

This is the perfect sugar-free breakfast for those of you always on the go. The protein from the egg, the beneficial fats from the avocado, and the whole wheat bagel combine to curb cravings and keep you feeling full all morning.

5. Gingerbread “Breakfast” Cookie

Indulge your sweet tooth in the morning to curb cravings later on in the day. This breakfast cookie is sweetened with banana, maple syrup, and molasses instead of refined sugars.

6. Ricota and Kale Baked Eggs

This is the perfect dish for your weekend brunch! It’s packed full of vegetables, like kale and tomatoes, the latter of which is sweet enough to satisfy any lingering cravings.

7. Chocolate Chip Banana Pancakes 

These vegan pancakes don’t need any sugar – they get their sweetness from mashing ripe bananas! Swap in cacao nibs for vegan chocolate chips so you’re not adding any sugar there, either.

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Chef Lindsay

Lindsay D. Mattison is a professional chef, recipe developer, and food writer. After graduating from Cascade Culinary School, Lindsay worked as the executive chef of a farm-to-table restaurant in Bend, Oregon. She is passionate about using local, organic ingredients and loves teaching home cooks how to incorporate seasonal food into their diet. While she spends most of her time writing these days, she still exercises her culinary muscles on the regular, taking any opportunity to create beautiful meals for her family. She lives with her husband in Colorado, where she enjoys the trials and errors of gardening.

More by Lindsay D.


  1. I’m extremely allergic to eggs. So many of your recipes contain eggs. Suggestions for egg substitute would be helpful as would more egg free recipes. Thanks.

    1. Hi Teresa, we have several egg free recipes. Substitutes for eggs very on the recipe, but you can use several different substitutes (depending on the recipe). These would include chia, applesauce, and lentils just to name a few.

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