A sugar free diet plan can include many types of food, but you should always check the ingredients to make sure you are not adding “hidden sugars” to your meals. Eating meals without sugar is easiest when you create menus ahead of time, and have all of the ingredients on hand for a healthy and filling breakfast, lunch and dinner, and a sweet and refreshing dessert.


Eating a sugar free breakfast isn’t as difficult as it sounds. In order to avoid sugary foods at breakfast, simply concentrate on protein-based foods, fruits, berries and vegetables. A hearty omelet, for example, can be stuffed with bacon or ham, cheese, and vegetables, and is a great sugar free breakfast. Adding a handful of fresh strawberries, or a slice of melon will add a touch of sweetness without adding sugar.


A juicy hamburger makes a filling and hearty lunch, when you are avoiding sugar. It is important, however, to check the ingredients on the hamburger buns you choose. Many bread products have sugar in their ingredients, and should be avoided in a sugar free diet. If you can’t find any sugar free hamburger buns, use a lettuce leaf to make a lettuce wrapped burger. Cobb salad is also a healthy sugar free lunch, just make sure that you check for sugar in the ingredients, since many salad dressings include sugar, corn syrup or dextrose as ingredients.


Create a spice rub for a whole chicken by combining 3 tbsp. granulated garlic, 1/4 cup dehydrated onion, 1 tbsp. paprika, 1 tbsp. parsley, 1 tsp. rubbed sage, 1 tsp. marjoram, and 1/2 tsp. dill. Rub the spices into the rinsed and dried raw chicken, and place in a roasting pan in the oven. Bake at a temperature of 350 degrees F until the chicken reaches an internal temperature of 165 degrees F, or until the juices are clear. Serve the chicken with a side of steamed broccoli, and you will have a delicious and sugar free dinner.


Dessert is not off limits, even if you ban sugar from your diet. Artificial sweeteners can create delicious treats that will cure your sweet tooth, even without sugar. If you prefer to avoid chemical sweeteners, the leaves from the stevia plant are made into a sweetener that can also be used in many treats. For a fast and tasty sugar free dessert, pour a small container of plain yogurt into your blender, and add 1/2 cup of ice. Blend the yogurt and the ice together until smooth, and then add 1/2 a cup of chopped strawberries and 1/2 of a small banana. Pulse the blender no more than 4 or 5 times, and sweeten to taste. Don’t add any sweetener until you have tasted the mix. The ripeness of the fruit will determine the amount of sweetener needed.

References and Resources

Meat and Seafood Internal Temperature