Sugar-free meal plan: week 3
Every time I sway from my sugar-free lifestyle the consequences stay with me for at least a week. Why do I do it to myself?! I had better disclose right now that these sugar-free meal plans are not necessarily telling you what you should eat if you want to quit sugar, but my way of showing you that it can be done. However, while I have been ‘sugar-free’ for about four months and can attest to the benefits of quitting the sweet stuff, there are days days when avoiding sugar can be quite difficult. Sunday was one of those days, and come Monday morning I was feeling truly rotten!
What I ate in one day that wreaked havoc on me:
- Chocolate cake
- Barbecued chicken in a sweet-tasting marinade.
Prior to giving up sugar I would have thought nothing of eating this and more in a day, but only now after a significant time being (mostly) sugar-free and cutting out processed foods (which are laden with sugar, artificial colours, flavours, preservatives, etc) can I plainly see the effects it has on me.
Side effects of sugar intake (and the reasons why I choose not to eat sugary foods anymore where I can help it):
- Bloating (instant and lasts about a week)
- Stomach or abdominal pain (instant or within a few hours)
- Excessive thirst (almost instant and last a couple of days)
- Dry or problematic skin (dry within a few hours, spots pop up the next day or so)
- Energy slumps (within a few hours)
- Trouble getting out of bed the next day
- Unusually high levels of hunger (when I eat something with sugar in it I want more, then for a couple of days afterward I am much hungrier than normal)
- Mood swings (comes on by the next day at least).
The hardest thing about quitting sugar is eating out and allowing others to cook for you. It’s not about being a control freak, but so many food items contain sugar that often people don’t even realise it. If you start paying attention to ingredient lists, you’ll soon discover just how prevalent sugar is. While it is relatively easy to cut out, unfortunately it seems there is not yet enough demand from society for restaurants and cafes to offer sugar-free options like they offer vegetarian, gluten-free, nut-free, and fat-free options. Hence, eating out remains a challenge. My advice? Identify the sugar element and request your meal be served without it. For example, if a salad is served with a honey mustard dressing ask for a side of plain mustard instead or olive oil and lemon juice.
Sugar-free meal plan: week 3
(I’ll gradually be uploading my recipes and will provide the links within the meal plans ASAP!)
|Breakfast||Organic walnut sourdough toast (1) with homemade cream cheese and fresh fig, organic Mediterranean fruit toast (1) with butter + pot green tea||Poached eggs with lemon pepper tuna and broccolini||Oats with fresh fig, cinnamon, LSA mix and pecans + pot girlie grey tea||Ham, cheese, spinach omelette + green tea||Ham, cheese, spinach omelette + green tea||Organic walnut sourdough toast (2) with homemade cream cheese and fresh figs (2) + pot French Earl Grey tea||Spanish omelette + green tea|
|Snack||Raw almonds + black coffee||Greek yoghurt (100gm) and coco-nutty granola (from Sarah Wilson’s cookbook)+ black coffee||Greek yoghurt (100gm) with coco-nutty granola + black coffee||Black coffee||Latte||Chocolate cake + sencha sensation tea*^|
|Lunch||Roast chicken salad with snow pea leaves, red onion, green capsicum, carrot, beetroot pumpkin and olive oil||Ham, cheese, tomato, cucumber, and lettuce baguette with honey mitts dressing*^ (felt so tired rest of afternoon)||Leftover fish and autumn slaw||Chicken and lettuce, tomato, cucumber and red onion salad*||Leftover cream of chicken soup + organic olive and rosemary sourdough toast with butter||Fresh and cheesy tuna pizza||Barbecued marinated chicken with fried rice and spinach, pumpkin and feta salad*^|
|Snack||Black coffee||Rooibos tea||Raw almonds||Almonds + black coffee||Lemon cheesecake + black hazelnut coffee*^|
|Dinner||Moroccan-spiced lamb cutlets with pumpkin, eggplant and capsicum medley with homemade hummus||Roast chicken thigh cutlet with autumn slaw||Stay chicken & noodle lettuce cups (a sugar-free twist on a Jamie Oliver special)||Indian curry with lamb spate ribs, broccoli, green beans and jasmine rice||Leftover autumn slaw with tuna and feta (entree)Leftover Indian curry with lamb spare ribs and jasmine rice (main)||Thai stir-fry with roast dick, broccoli, red capsicum, green beans, garlic, ginger, fresh chilli and basil and jasmine rice*||Lamb casserole with broccoli, carrot, green beans and garlic bread (someone else cooked)^|
|Snack||Leftover sugar-free stone fruit crumble with fresh cream||Chocolate and avocado mousse with blueberries (a Sarah Wilson special)|
* 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|
|Chicken (breast)Chicken thigh cutletsChicken (whole)Ham
Lamb spare ribs
|EggsCheese – cheddarGreek yoghurt||Baby spinach or snow pea leavesBeetroot (fresh)BroccoliniBrown onion
|Figs||ChickpeasLSA mixMountain bread (rice flour)Organic olive and rosemary sourdough
Organic Mediterranean fruit loaf
Organic rice noodles
Organic rolled oats
Organic walnut sourdough loaf
Rice – Jasmine
|Organic peanut butter||AnchoviesCapersCinnamonCurry powder