14-days no sugar diet food list and meals Plans - include PDF
A no sugar diet can help you reduce your sugar intake and promote healthier eating habits. Here's an Nutrition guide: '14-Day No Sugar Diet Food List and Meal Plans' for a healthier lifestyle.
For a balanced diet, it's essential to include foods like vegetables and fruits rich in vital minerals and vitamins. While these foods contain minimal sugar, almost equivalent to zero, the cumulative intake should ideally stay under 15 grams for overall health.
The World Health Organization recommends keeping free sugar intake below 10% of total daily energy, which is around 50g (approximately 12 level teaspoons) for someone consuming 2000 calories. For additional health benefits, aiming for less than 5%, equivalent to 25g, is advised.
- Proteins
- Dairy and Dairy Alternatives
- Vegetables (Non-Starchy)
- Fruits (Limited to Low-Sugar Options)
- Grains and Complex Carbohydrates
- Nuts and Seeds
- Healthy Fats
- Beverages
- Herbs, Spices, and Condiments
- Snacks (in moderation)
- Condiments and Dressings
- Canned and Packaged Foods
14 days no sugar diet Meals plan
Day 1
Breakfast:
Scrambled eggs with spinach and tomatoes. Serve with a small serving of plain Greek yogurt.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Scrambled Eggs | 2 | 14 | 9 | 190 | 0 |
| Spinach | 3 | 2 | 0 | 20 | 0 |
| Tomatoes | 5 | 1 | 0 | 30 | 2 |
| Greek Yogurt | 4 | 10 | 0 | 70 | 3 |
Lunch:
Grilled chicken breast salad with mixed greens, cucumbers, and vinaigrette dressing.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Grilled Chicken Breast | 2 | 30 | 3 | 180 | 0 |
| Mixed Greens | 5 | 1 | 0 | 30 | 1 |
| Cucumbers | 3 | 1 | 0 | 20 | 1 |
| Vinaigrette Dressing | 2 | 0 | 5 | 60 | 2 |
Dinner:
Baked salmon with steamed broccoli and quinoa.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Baked Salmon | 2 | 25 | 8 | 180 | 0 |
| Steamed Broccoli | 4 | 2 | 0.5 | 30 | 1 |
| Quinoa | 20 | 4 | 2.5 | 120 | 1 |
Day 2
Breakfast:
Greek yogurt parfait with berries and a drizzle of honey (less than 1 tsp).
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Greek Yogurt | 10 | 15 | 2 | 150 | 6 |
| Berries | 15 | 1 | 0.5 | 70 | 9 |
| Honey (less than 1 tsp) | 5 | 0 | 0 | 20 | 5 |
Lunch:
Turkey and avocado lettuce wraps with a side of carrot sticks.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Turkey | 2 | 20 | 1 | 100 | 0 |
| Avocado | 9 | 2 | 15 | 160 | 1 |
| Carrot Sticks | 7 | 1 | 0 | 30 | 3 |
Dinner:
Stir-fried tofu with bell peppers, snap peas, and a low-sugar stir-fry sauce, served with brown rice.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Tofu | 10 | 8 | 5 | 120 | 2 |
| Bell Peppers | 8 | 1 | 0.5 | 40 | 3 |
| Snap Peas | 5 | 2 | 0.5 | 30 | 2 |
| Brown Rice | 45 | 5 | 2 | 210 | 0 |
Day 3
Breakfast:
Oatmeal made with unsweetened almond milk, topped with sliced almonds and a few fresh berries.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Oatmeal | 30 | 5 | 3 | 150 | 1 |
| Unsweetened Almond Milk | 1 | 1 | 2.5 | 20 | 0 |
| Sliced Almonds | 4 | 2 | 4 | 60 | 1 |
| Fresh Berries | 15 | 1 | 0.5 | 70 | 7 |
Lunch:
Lentil and vegetable soup with a side salad.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Lentil and Vegetable Soup | 30 | 8 | 1 | 180 | 2 |
| Side Salad | 5 | 2 | 0.5 | 30 | 1 |
Dinner:
Grilled shrimp with asparagus and quinoa.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Grilled Shrimp | 1 | 24 | 1 | 110 | 0 |
| Asparagus | 4 | 2 | 0.5 | 30 | 1 |
| Quinoa | 20 | 4 | 2.5 | 120 | 1 |
Day 4
Breakfast:
Smoothie made with spinach, avocado, unsweetened almond milk, and a small amount of berries.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Spinach | 3 | 2 | 0 | 20 | 0 |
| Avocado | 9 | 2 | 15 | 160 | 1 |
| Unsweetened Almond Milk | 1 | 1 | 2.5 | 20 | 0 |
| Berries (small amount) | 5 | 1 | 0.5 | 30 | 3 |
Lunch:
Quinoa salad with chickpeas, cherry tomatoes, and a lemon-tahini dressing.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Quinoa | 45 | 10 | 3 | 220 | 2 |
| Chickpeas | 25 | 7 | 2 | 140 | 3 |
| Cherry Tomatoes | 5 | 1 | 0 | 30 | 2 |
| Lemon-Tahini Dressing | 5 | 0 | 5 | 60 | 1 |
Dinner:
Baked chicken breast with roasted Brussels sprouts and a side of cauliflower mash.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Baked Chicken Breast | 2 | 30 | 3 | 180 | 0 |
| Brussels Sprouts | 8 | 2 | 0.5 | 40 | 2 |
| Cauliflower Mash | 5 | 2 | 0.5 | 30 | 2 |
Day 5
Breakfast:
Scrambled eggs with sautéed mushrooms and a sprinkle of feta cheese.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Scrambled Eggs | 2 | 14 | 9 | 190 | 0 |
| Sautéed Mushrooms | 2 | 2 | 1 | 20 | 1 |
| Feta Cheese (sprinkle) | 1 | 2 | 4 | 40 | 0 |
Lunch:
Tuna salad made with canned tuna (in water), mixed greens, and a light vinaigrette.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Canned Tuna (in water) | 0 | 21 | 0.5 | 90 | 0 |
| Mixed Greens | 5 | 1 | 0 | 30 | 1 |
| Light Vinaigrette Dressing | 2 | 0 | 5 | 60 | 2 |
Dinner:
Grilled steak with a side of grilled zucchini and a small serving of mashed sweet potatoes.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Grilled Steak | 0 | 30 | 5 | 180 | 0 |
| Grilled Zucchini | 4 | 1 | 0.5 | 30 | 1 |
| Mashed Sweet Potatoes (small serving) | 20 | 1 | 0.5 | 90 | 2 |
Day 6
Breakfast:
Cottage cheese with sliced peaches (in natural juice) and a sprinkle of chopped nuts.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Cottage Cheese | 6 | 14 | 2 | 110 | 6 |
| Sliced Peaches (in natural juice) | 15 | 1 | 0 | 70 | 13 |
| Chopped Nuts (sprinkle) | 2 | 2 | 4 | 60 | 1 |
Lunch:
Spinach and feta stuffed chicken breast with a side of green beans.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Chicken Breast | 0 | 30 | 3 | 180 | 0 |
| Spinach and Feta Stuffing | 3 | 5 | 4 | 70 | 0 |
| Green Beans | 5 | 1 | 0.5 | 30 | 1 |
Dinner:
Baked cod with a lemon-herb crust, served with steamed asparagus and quinoa.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Cod | 0 | 20 | 1 | 90 | 0 |
| Asparagus | 4 | 2 | 0.5 | 30 | 1 |
| Quinoa | 20 | 4 | 2.5 | 120 | 1 |
Day 7
Breakfast:
Smoothie bowl with unsweetened yogurt, banana, and a small amount of honey (less than 1 tsp) topped with granola and berries.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Unsweetened Yogurt | 10 | 10 | 2 | 100 | 6 |
| Banana | 30 | 1 | 0 | 120 | 14 |
| Honey (less than 1 tsp) | 5 | 0 | 0 | 20 | 5 |
| Granola | 30 | 5 | 3 | 150 | 6 |
| Berries | 15 | 1 | 0.5 | 70 | 7 |
Lunch:
Mixed bean salad with bell peppers, red onion, and a light vinaigrette.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Mixed Beans | 40 | 10 | 0 | 220 | 2 |
| Bell Peppers | 6 | 1 | 0 | 30 | 2 |
| Red Onion | 8 | 1 | 0 | 40 | 4 |
| Light Vinaigrette Dressing | 2 | 0 | 5 | 60 | 2 |
Dinner:
Stir-fried lean beef with broccoli and snap peas in a low-sugar teriyaki sauce, served with brown rice.
| Food | Carbohydrates (g) | Protein (g) | Fats (g) | Calories | Sugar Content (g) |
|---|---|---|---|---|---|
| Lean Beef | 1 | 25 | 3 | 130 | 0 |
| Broccoli | 4 | 2 | 0.5 | 30 | 1 |
| Snap Peas | 5 | 1 | 0 | 30 | 2 |
| Brown Rice | 45 | 5 | 1 | 220 | 0 |
Repeat this 7-day meal plan for the second week while making slight variations to keep your meals interesting and within the recommended daily sugar intake of under 20g. Be sure to check food labels and choose ingredients with no added sugars or minimal sugar content. Additionally, consult with a healthcare professional or dietitian before starting any new diet plan, especially if you have specific dietary restrictions or health concerns." specify nutritional fact and sugar for each meal
For more low carbs meals recipes you might take a look here
Proteins
Note: Proteins are essential for maintaining muscle mass and overall health. When following a no sugar diet, it's crucial to choose lean sources of protein to avoid hidden sugars. Here are some protein-rich options to include in your diet:
| Protein Source | Protein Content (per 100g) | Sugar Content (per 100g) | Fats (per 100g) | Calories (per 100g) |
|---|---|---|---|---|
| Chicken (Breast) | 31g | 0g | 3.6g | 165 kcal |
| Turkey (Breast) | 29g | 0g | 1g | 135 kcal |
| Lean Beef (Sirloin) | 36g | 0g | 6g | 197 kcal |
| Pork (Tenderloin) | 22g | 0g | 3g | 143 kcal |
| Salmon | 25g | 0g | 13g | 206 kcal |
| Tuna (Canned in Water) | 30g | 0g | 0.8g | 132 kcal |
| Eggs | 13g | 0.6g | 11g | 155 kcal |
| Tofu | 8g | 0.9g | 4.8g | 76 kcal |
When selecting protein sources, aim for lean cuts and consider cooking methods like grilling, baking, or steaming without sugary additives. This allows you to enjoy a variety of delicious protein-rich foods while maintaining your no sugar diet.
Dairy and Dairy Alternatives
Note: When following a no sugar diet, it's important to be mindful of dairy products and dairy alternatives, as they can often contain added sugars. Here are some options for dairy and dairy alternatives to consider:
| Dairy and Dairy Alternatives | Carbohydrates (per 100g) | Protein (per 100g) | Fats (per 100g) | Calories (per 100g) | Sugar Content (per 100g) |
|---|---|---|---|---|---|
| Unsweetened Almond Milk | 0.5g | 0.4g | 1.1g | 13 kcal | 0g |
| Unsweetened Coconut Milk | 0.2g | 0.2g | 1.8g | 20 kcal | 0g |
| Greek Yogurt (Unsweetened) | 3.6g | 10g | 5g | 100 kcal | 3.2g |
| Plain Yogurt (Unsweetened) | 3.6g | 4g | 3.3g | 61 kcal | 3.2g |
| Cottage Cheese (Low-Fat) | 2.6g | 11g | 1g | 61 kcal | 2.4g |
Always check the labels on dairy alternatives to ensure they are free of added sugars. You can also experiment with these options in your recipes, whether it's using almond milk in your morning cereal or Greek yogurt in smoothies. Choose unsweetened varieties to stay on track with your no sugar diet.
Vegetables (Non-Starchy)
Note: Non-starchy vegetables are excellent additions to a no sugar diet. They are low in calories and carbohydrates while being rich in essential nutrients and fiber. Here are some non-starchy vegetables to include in your diet:
| Vegetable | Carbohydrates (per 100g) | Protein (per 100g) | Fats (per 100g) | Calories (per 100g) |
|---|---|---|---|---|
| Spinach | 1.4g | 2.9g | 0.4g | 23 kcal |
| Kale | 8.8g | 2.9g | 0.9g | 49 kcal |
| Bell Peppers | 6g | 0.9g | 0.3g | 31 kcal |
| Broccoli | 6.6g | 2.8g | 0.6g | 33 kcal |
| Cauliflower | 4.9g | 1.9g | 0.3g | 25 kcal |
| Brussels Sprouts | 8.95g | 3.38g | 0.41g | 43 kcal |
| Zucchini | 3.1g | 1.2g | 0.3g | 17 kcal |
| Cucumbers | 3.63g | 0.65g | 0.11g | 15 kcal |
Non-starchy vegetables are not only delicious but also provide essential vitamins and minerals without adding unnecessary sugars to your diet. Feel free to experiment with different cooking methods and recipes to keep your meals interesting and enjoyable.
Fruits (Limited to Low-Sugar Options)
Note: For optimal results in the 14-day no sugar challenge, it's recommended to avoid fruits high in sugar. However, if you choose to include fruits, opt for those that are lower in sugar. Here are some low-sugar fruit options to consider:
| Fruit | Carbohydrates (per 100g) | Protein (per 100g) | Fats (per 100g) | Calories (per 100g) | Sugar (per 100g) |
|---|---|---|---|---|---|
| Strawberries | 7.7g | 0.7g | 0.3g | 32 kcal | 4.9g |
| Blueberries | 14.5g | 0.7g | 0.4g | 57 kcal | 9.7g |
| Raspberries | 9.5g | 1.5g | 0.7g | 52 kcal | 4.4g |
| Avocado | 8.5g | 2g | 14.7g | 160 kcal | 0.2g |
| Lemons | 9.3g | 1.1g | 0.3g | 29 kcal | 2.5g |
| Limes | 30.5g | 0.7g | 0.2g | 30 kcal | 1.7g |
| Granny Smith Apples | 14g | 0.3g | 0.2g | 52 kcal | 9g |
| Watermelon | 8g | 0.6g | 0.2g | 30 kcal | 6g |
Among these low-sugar fruit options, it's worth noting that avocado is exceptionally low in sugar, with only 0.2g per 100g. However, please be aware that avocado is relatively high in calories, with 160 kcal per 100g, due to its healthy fats content. When incorporating avocado into your diet, enjoy it in moderation to balance its nutritional benefits.
Grains and Complex Carbohydrates
Note: When incorporating grains and complex carbohydrates into your no sugar diet, choose whole grains and unprocessed options to ensure minimal added sugars. Here are some grains and complex carbohydrates to consider:
| Grain or Complex Carbohydrate | Carbohydrates (per 100g) | Protein (per 100g) | Fats (per 100g) | Calories (per 100g) | Sugar Content (per 100g) |
|---|---|---|---|---|---|
| Brown Rice | 24.9g | 2.7g | 0.8g | 123 kcal | 0.5g |
| Quinoa | 21.3g | 4.1g | 1.6g | 120 kcal | 0.9g |
| Oats (Steel-Cut) | 56.7g | 11g | 7g | 389 kcal | 0.4g |
| Whole Wheat Pasta | 25.5g | 12g | 1.4g | 157 kcal | 1.2g |
| Barley | 28.8g | 2.3g | 0.4g | 123 kcal | 0.6g |
| Sweet Potatoes | 20.7g | 1.6g | 0.2g | 86 kcal | 4.2g |
| Black Beans | 20.4g | 8.9g | 0.5g | 132 kcal | 0.6g |
| Chickpeas | 27.4g | 8.9g | 2.9g | 164 kcal | 4.8g |
Opt for whole grains like brown rice, quinoa, and steel-cut oats as they provide complex carbohydrates and are generally lower in added sugars. These grains and complex carbohydrates can be a valuable part of your no sugar diet while providing essential nutrients and energy.
Nuts and Seeds
Note: Nuts and seeds are excellent sources of healthy fats, protein, and fiber, making them great choices for a no sugar diet. However, it's essential to consume them in moderation due to their calorie density. Here are some nuts and seeds to consider:
| Nut or Seed | Carbohydrates (per 100g) | Protein (per 100g) | Fats (per 100g) | Calories (per 100g) | Sugar Content (per 100g) |
|---|---|---|---|---|---|
| Almonds | 21.7g | 21.2g | 49.9g | 576 kcal | 4.4g |
| Walnuts | 8.4g | 15.2g | 65.2g | 654 kcal | 2.6g |
| Peanuts | 16.1g | 25.8g | 49.2g | 567 kcal | 4.7g |
| Chia Seeds | 42.1g | 16.5g | 30.7g | 486 kcal | 0g |
| Flaxseeds | 27.3g | 18.3g | 42.2g | 534 kcal | 1.6g |
| Sunflower Seeds | 20g | 20.8g | 51.5g | 584 kcal | 2.7g |
| Pumpkin Seeds | 18.6g | 19.3g | 49.1g | 559 kcal | 1.4g |
| Cashews | 30.2g | 18.2g | 43.9g | 553 kcal | 5.9g |
Nuts and seeds are nutritious additions to your no sugar diet. They provide healthy fats, protein, and essential nutrients. However, be mindful of portion sizes due to their calorie density, and enjoy them as part of a balanced diet.
Healthy Fats
Note: Healthy fats are essential for overall health and can be part of a no sugar diet. These fats can provide satiety and valuable nutrients. Here are some sources of healthy fats to consider:
| Healthy Fat Source | Carbohydrates (per 100g) | Protein (per 100g) | Fats (per 100g) | Calories (per 100g) | Sugar Content (per 100g) |
|---|---|---|---|---|---|
| Avocado | 8.5g | 2g | 14.7g | 160 kcal | 0.2g |
| Olive Oil (Extra Virgin) | 0g | 0g | 100g | 884 kcal | 0g |
| Coconut Oil | 0g | 0g | 100g | 862 kcal | 0g |
| Salmon | 0g | 25g | 13g | 206 kcal | 0g |
| Walnuts | 8.4g | 15.2g | 65.2g | 654 kcal | 2.6g |
| Flaxseeds | 27.3g | 18.3g | 42.2g | 534 kcal | 1.6g |
| Almonds | 21.7g | 21.2g | 49.9g | 576 kcal | 4.4g |
| Chia Seeds | 42.1g | 16.5g | 30.7g | 486 kcal | 0g |
Healthy fats, such as those found in avocados, olive oil, and fatty fish like salmon, can provide essential nutrients and support your overall health. Incorporating these sources of healthy fats into your diet can be part of a balanced no sugar meal plan.
Beverages
Note: Choosing the right beverages is crucial when following a no sugar diet. Many common beverages can be high in added sugars, so it's essential to opt for sugar-free or low-sugar options. Here are some beverage choices to consider:
| Beverage | Carbohydrates (per 100ml) | Protein (per 100ml) | Fats (per 100ml) | Calories (per 100ml) | Sugar Content (per 100ml) |
|---|---|---|---|---|---|
| Water | 0g | 0g | 0g | 0 kcal | 0g |
| Green Tea (Unsweetened) | 0.2g | 0.1g | 0g | 2 kcal | 0g |
| Black Coffee (Unsweetened) | 0.2g | 0.1g | 0g | 2 kcal | 0g |
| Herbal Tea (Unsweetened) | 0.2g | 0.1g | 0g | 2 kcal | 0g |
| Sparkling Water (Unsweetened) | 0g | 0g | 0g | 0 kcal | 0g |
| Almond Milk (Unsweetened) | 0.5g | 0.4g | 1.1g | 13 kcal | 0g |
| Coconut Water (Unsweetened) | 3.7g | 0.7g | 0.2g | 19 kcal | 2.6g |
| Vegetable Juice (Low-Sodium) | 3.5g | 0.7g | 0.2g | 17 kcal | 3.4g |
Staying hydrated with water and choosing unsweetened beverages like herbal tea, unsweetened almond milk, and black coffee can help you avoid hidden sugars while enjoying a variety of drinks on your no sugar diet.
Herbs, Spices, and Condiments
Note: Herbs, spices, and condiments can add flavor to your no sugar diet without the need for added sugars. Here are some options to enhance your meals:
| Herb, Spice, or Condiment | Carbohydrates (per 100g) | Protein (per 100g) | Fats (per 100g) | Calories (per 100g) | Sugar Content (per 100g) |
|---|---|---|---|---|---|
| Black Pepper | 25.3g | 10.4g | 3.3g | 255 kcal | 0.6g |
| Garlic Powder | 68.8g | 16.3g | 0.5g | 342 kcal | 6.3g |
| Basil | 22.9g | 3.2g | 1.6g | 23 kcal | 1.7g |
| Oregano | 42.4g | 9g | 4.3g | 265 kcal | 4.1g |
| Cinnamon | 81.9g | 3.9g | 1.2g | 247 kcal | 2.2g |
| Ginger (Ground) | 71.6g | 9g | 1.8g | 333 kcal | 3.4g |
| Mustard (Dijon) | 6.6g | 5.6g | 24.1g | 218 kcal | 3.7g |
| Apple Cider Vinegar | 0.9g | 0g | 0g | 2 kcal | 0.4g |
Herbs, spices, and condiments can add depth and flavor to your dishes without adding sugars. Experiment with different seasonings to create tasty, sugar-free meals that align with your no sugar diet.
Snacks (in moderation)
Note: While snacking should be done in moderation on a no sugar diet, there are healthier options available that won't compromise your sugar-free goals. Here are some snacks to consider:
| Snack | Carbohydrates (per 100g) | Protein (per 100g) | Fats (per 100g) | Calories (per 100g) | Sugar Content (per 100g) |
|---|---|---|---|---|---|
| Raw Almonds | 21.7g | 21.2g | 49.9g | 576 kcal | 4.4g |
| Carrot Sticks | 9.6g | 0.9g | 0.2g | 41 kcal | 4.7g |
| Celery Sticks | 2.5g | 0.6g | 0.2g | 14 kcal | 1.8g |
| Cucumber Slices | 2.2g | 0.6g | 0.2g | 12 kcal | 1.7g |
| Plain Greek Yogurt (Unsweetened) | 3.6g | 10g | 5g | 100 kcal | 3.2g |
| Hard-Boiled Eggs | 1.1g | 13g | 10.6g | 155 kcal | 1.1g |
| Cherry Tomatoes | 3.9g | 0.9g | 0.2g | 18 kcal | 2.6g |
| Avocado Slices | 8.5g | 2g | 14.7g | 160 kcal | 0.2g |
Choosing healthy, low-sugar snacks like raw almonds, vegetable sticks, and plain Greek yogurt can help curb your hunger between meals without derailing your no sugar diet. Remember to enjoy snacks in moderation.
Condiments and Dressings
Note: Carefully selecting condiments and dressings is essential on a no sugar diet, as many commercial options can contain hidden sugars. Here are some condiments and dressings to consider:
| Condiment or Dressing | Carbohydrates (per 100g) | Protein (per 100g) | Fats (per 100g) | Calories (per 100g) | Sugar Content (per 100g) |
|---|---|---|---|---|---|
| Olive Oil (Extra Virgin) | 0g | 0g | 100g | 884 kcal | 0g |
| Balsamic Vinegar (Unsweetened) | 17g | 0.5g | 0g | 69 kcal | 14g |
| Mustard (Dijon) | 6.6g | 5.6g | 24.1g | 218 kcal | 3.7g |
| Guacamole (Homemade) | 8.5g | 2g | 14.7g | 160 kcal | 0.2g |
| Tahini | 20g | 17g | 53.5g | 631 kcal | 0.5g |
| Hot Sauce (Unsweetened) | 0.5g | 0.3g | 0.2g | 3 kcal | 0.4g |
| Soy Sauce (Low-Sodium) | 8.9g | 6.9g | 0.6g | 61 kcal | 6.3g |
| Ranch Dressing (Homemade) | 5.5g | 0.8g | 64g | 590 kcal | 1.5g |
Opting for homemade dressings and condiments or choosing unsweetened options like extra virgin olive oil and low-sodium soy sauce can help you avoid added sugars while enhancing the flavor of your meals on a no sugar diet.
Canned and Packaged Foods
Note: When incorporating canned and packaged foods into your no sugar diet, it's important to carefully read labels and select options with little to no added sugars. Here are some canned and packaged foods to consider:
| Food | Carbohydrates (per 100g) | Protein (per 100g) | Fats (per 100g) | Calories (per 100g) | Sugar Content (per 100g) |
|---|---|---|---|---|---|
| Canned Tuna (in Water) | 0g | 29g | 1g | 132 kcal | 0g |
| Canned Chickpeas (No Added Sugar) | 20.4g | 8.9g | 0.5g | 132 kcal | 0.6g |
| Canned Tomatoes (No Added Sugar) | 4.9g | 1g | 0.2g | 20 kcal | 3.8g |
| Canned Salmon (in Water) | 0g | 25g | 4g | 142 kcal | 0g |
| Canned Black Beans (No Added Sugar) | 20.5g | 8.9g | 0.9g | 130 kcal | 0.5g |
| Canned Vegetables (No Added Sugar) | 3.9g | 0.8g | 0.2g | 18 kcal | 1.5g |
| Whole Grain Pasta (No Added Sugar) | 25.5g | 12g | 1.4g | 157 kcal | 1.2g |
| Canned Fruit (in Water or Natural Juice) | 14.6g | 0.6g | 0.2g | 63 kcal | 12.4g |
When selecting canned and packaged foods, prioritize options with no added sugars or those that are canned in water or natural juice. This ensures that you maintain a no sugar diet while enjoying convenient, shelf-stable options.
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