Sugar-free meal plan: week 1
After completing my 8-week no sugar challenge the feedback I received was that you guys missed my meal plans – I hadn’t realised they were anything more than a means to keep me motivated and prove to myself I was cutting out sugar from my diet! But it turns out quite a few of you were following along, or at least finding inspiration in my ‘sugar-free meal plans‘, and incorporating some of the breakfasts, lunches, dinners and snacks into your or your family’s weekly meal plan. So, seeing as I am continuing with my sugar-free lifestyle, I thought some of you might find it might be useful if I continue to share my weekly meal plans. But first, there are a few things you need to know.
My food philosophy
There are several things that effect the way I eat and shop for produce. While not always easy to live by, especially in today’s society, my food philosophy centres around these key ideals:
- My meal plans are focused on fresh, local, seasonal produce (and I live in Australia in case you’re wondering)
- If it’s not something I could grow, produce, or make myself (if I had the time and dedication!) it’s not worth eating
- I hate chemicals – they have no place in my diet
- I hate waste
In a nutshell, I guess my food philosophy is about supporting natural and sustainable food practices and eating for health as well as enjoyment.
About my meal plans
- My meal plans are 100% sugar-free (most of the time – hey, I’m only human!)
- My meal plans consist of fresh and seasonal produce, plenty of meat and vegetables, full-fat dairy, eggs, and minimal carbohydrates (only because most carbs tend to be heavily processed)
- You can choose to follow them as is, adjust them for your families, or just pop in to see if they come with links to any new recipes (be notified each time I post something new by hitting the ‘Subscribe’ button on the top right of this page)
- They will be posted one week late (i.e. the meal plan below shows what I ate last week, hence the sugar-free hot cross buns during Easter!)
- I try to plan my weekly meals because it is more cost-effective, less time consuming, and a good routine to get into the habit of. However, much of the time I find myself staring at the contents of my fridge and thinking ‘what am I going to cook for dinner tonight?’ So if you wonder why some meals seem a little weird, that’s why!
- To make it a little easier for you to follow, I will also supply a weekly shopping list (it won’t contain quantities, as I think that will depend on how many people you’re cooking for)
- The shopping list will reflect what I buy that week, and I hope that this will further help keep me accountable in reducing my food waste.
So, here we go!
Sugar-free meal plan: week 1
(I’ll gradullay be uploading my recipes and will provide the links within the meal plans ASAP!)
|Breakfast||Porridge with figs, pecans, LSA mix and cinnamon + pot green tea||Porridge with figs, pecans, LSA mix and cinnamon + pot green tea||Ham, cheese, spinach and asparagus omelette + pot green tea||Scrambled eggs with pan-fried zucchini + pot green tea||Poached eggs with rocket and pan-fried tomato + pot French earl grey tea||Porridge with figs, pecans, LSA mix and cinnamon + pot girlie grey tea||Pancakes (3) with maple syrup and whipped cream*^|
|Snack||Black coffee + hazelnuts||Black coffee||Black coffee + sugar-free hot cross bun with butter||Black coffee + almonds||Sugar-free hot cross bun with butter + rice milk latte||Lady Grey tea|
|Lunch||Tuna and quinoa salad||Tuna and quinoa salad with beetroot and feta||Tuna and quinoa salad with beetroot and feta||Tuna and quinoa salad with beetroot and feta||Atlantic salmon with carrot mash and button squash||Atlantic salmon on garden salad with chilli ginger garlic and soy||Leftover Thai green prawn curry soup and noodles|
|Snack||Sugar-free hot cross bun with butter||Celery and cashew nut butter||Blueberries and almonds|
|Dinner||Ham chicken and tomatoes cucumber and celery salad*||Cheese and bacon chicken thigh cutlets with sweet potato, zucchini, eggplant, chili oregano, and basil||Sourdough toast with chilli avocado, roasted capsicum, caramelised onion, jarlsberg cheese, beef pastrami and rocket||Lamb chops (2) and garden salad + 2 glasses white wine||Thai green curry soup with prawns and rice noodles||Tuna Niçoise salad|
|Snack||Coco-nutty yogurt and spice||Greek yogurt and strawberries with raw cacao powder and hazelnuts||Half punnet of strawberries with chocolate cream cheese||Chocolate raspberry ripple (3 small squares)|
* Denotes when I ate out, so the ingredients won’t be on the shopping list
|Meat||Dairy||Vegetables||Fruit||Grains, nuts & seeds||Misc||In the pantry|
|BaconChicken thigh filletsLamb chopsPrawnsSalmon filletsTinned tuna
|EggsGreek yoghurtCheese – cheddarCheese – fetaCheese – Jarlsberg||AsparagusAvocadoBeetrootButton squashCarrotsCelery
|BlueberriesFresh figsStrawberries||Cashew nut butterCoconut flakesLSA mix (ground linseed, sunflower and almond)QuinoaRaw almondsRaw Brazil nuts
Seed mix (pepitas, sunflower seeds, etc)
|Kalamata olivesRaw cacao powder Rice noodles||Coconut creamGround cinnamonGround gingerSoy sauceTea of choice (I used Green, Girlie Grey, Lady Grey and French Earl Grey)|