Sugar-Free Mom Sugar Detox Phase 1, Week 1 Menu Plan
* These are sample menu plans that are easily adaptable and interchangeable to suit your needs. Feel free to look over the approved Phase 1 breakfast, lunch dinner and snack options to customize your own menu plan if desired. Remember too these ideas envision that you may have left overs. Most recipes are for families so you may or may not have any left overs depending on the size of your family. I usually do and have included left overs in this menu plan. If you are not feeding a family or at least 3-4 people, you may need to adjust recipes.
** This will be your hardest week of the entire Phase as you are detoxing toxins out of your body. All carbohydrates are excluded during this week including fruit. You may experience sugar withdrawals during the 3 or 4th day that may include the following symptoms: irritability, cold like symptoms, body aches, fatigue, nausea, increased cravings, headache and mood swings. How drastic they occur will depend on how sugar dependent you have been. You can combat these symptoms if they occur by getting physical activity, drinking lots of water and taking time to food journal. More information will be discussed in our video class for week 1.
AFTER WEEK ONE THE PROGRAM IS NO LONGER AVAILABLE AS I HAVE MOVED TO A MEAL PLANNING MEMBERSHIP. YOU CAN LEARN MORE ABOUT IT HERE.
Here's the link to the Week 1 Shopping list for this menu.
Week 1
Day 1
- Breakfast: Cheesy Spinach Baked Eggs
- Mid Morning Snack: Tamari Almonds
- Lunch: Low Carb Cheesy Sweet Pepper Poppers, mixed green salad
- Afternoon Snack: 3 hard boiled eggs, yolks removed if desired
- Dinner: Baked Stuffed Chicken & Spinach, Cucumber Tomato Feta salad
- Snack if needed:¼ cup part skim, low fat ricotta cheese, ¼ tsp. vanilla extract, a few drops vanilla stevia
Day 2
- Breakfast: Sun-dried Tomato Feta Frittata
- Mid Morning Snack: left over Tamari almonds
- Lunch: Left Over Chicken & Spinach & pepper poppers
- Afternoon Snack: Raw Veggies with Spinach Dip
- Dinner: Asian Turkey Lettuce Cups (minus honey hoisin sauce), sauteed spinach, mushrooms, peppers
- Snack if needed: 1 cheese stick
Day 3
- Breakfast: Peanut Butter Protein Smoothie(without protein powder)
- Mid Morning Snack: 3 hard boiled eggs, yolks removed
- Lunch: Left over Turkey Lettuce Cups, Tossed Mixed Green salad with cucumber, sweet peppers, tomatoes, dressed with extra virgin olive oil & vinegar
- Afternoon Snack: left over feta frittata
- Dinner: Grilled Chicken with Fresh Herbs, Light Vegetable Soup (skip carrots)
- Snack if needed: Dairy Free Sugar Free Vanilla Chia Pudding
Day 4
- Breakfast: Sante Fe Frittata's
- Mid Morning Snack: 1 cheese stick
- Lunch: Left over grilled chicken to make Cilantro Chicken Salad
- Afternoon Snack: No sugar added peanut butter or other nut butter on celery
- Dinner: Crock Pot Chicken & Bean Stew, Mini Zucchini cheese bites
- Snack if needed: ½ cup low fat cottage cheese topped on cucumber slices
Day 5
- Breakfast: Left Over Sante Fe Frittata's
- Mid Morning Snack: Spicy Mediterranean Feta Dip with raw veggies
- Lunch: left over Soup, Tossed Mixed Green salad with cucumber, sweet peppers, tomatoes, dressed with extra virgin olive oil & vinegar
- Afternoon Snack: cucumber tomato feta salad
- Dinner: Low Carb Cheesy Bread Sticks, Italian Green Bean Salad
- Snack if needed: Dairy Free Sugar Free Vanilla Chia Pudding
Day 6
- Breakfast: Single Serve Crustless Egg Muffin
- Mid Morning Snack: ½ cup cottage cheese or ricotta with ¼ tsp. vanilla extract, vanilla stevia to taste
- Lunch: Left over Cheesy Bread Sticks & green bean salad
- Afternoon Snack: raw veggies with spicy Mediterranean dip
- Dinner: Garlic Lemon Chicken Drumsticks, Zucchini Noodles
- Snack if needed: 3 hard boiled eggs, yolks removed, filled with hummus if desired
Day 7
- Breakfast: Scrambled eggs with sauteed spinach & mushrooms and no sugar added salsa
- Mid Morning Snack: ½ cup cottage cheese
- Lunch: Left Over Light Vegetable Soup, zucchini noodles
- Afternoon Snack: Tamari Almonds
- Dinner: Left over chicken drumsticks, left over green bean salad
- Snack if needed: Dairy Free Sugar Free Vanilla Chia Pudding
Jessica Moerler
Hi brenda,
I purchased your phase 1 program last night and the password is not working, Can you please help fix this.
Thanks
Jessica
Brenda
I will email you
Kim D
I see the menu plan. Do I need to purchase the book for the recipes?
Brenda
There's no book for this. The 1st week is free, the rest of the 5 weeks are part of the paid program for 19.99. Once you pay you receive a passcode to use on the private pages here on my blog for the menu plan.
Donna
Will these recipes be compliant with the 21 days sugar detox plan/book for level 1?
Brenda
I'm sorry I don't know that program enough to say whether or not it's compliant. I can tell you the menu plans are without carbs for the first two weeks, but even then you can change out the recipes to suit your needs.You bring back certain foods if you decide to do so, or stay following what you did the first two weeks.
Catherine
Paid for phase one yesterday. Curious how long it takes for me to get the password to access all approved recipes. Thanks!
Brenda
Should have redirected you immediately. I will email you now.
Melissa
I used paypal today and bought both Phases of your plan. I was not redirected to your site or given a code. Please assist. Thank you.
Brenda
I will email you.
Jennifer
I have struggled with my weight for as long as I can remember. I have tried your plan several times and do great. I just get sidetracked with holidays or being busy and I slip up. How or what do you do to stay strong and don't eat high carb food? If you go out and eat, do you never eat bad food? Please help!
Brenda
I do eat carbs when I go out to eat, like sushi or french fries, but I don't go out often. There has to be a splurge in order to make this a life style and not a diet right? But does the slip up as you refer to it cause a continual struggle to get back on track? If it does maybe there are just certain foods you need to eliminate until you feel you can handle them. If you go out to eat with the mentality you "can't" have french fries, maybe that is the issue right there. Maybe you do need to allow them as long as you can eat low carb at home most of the time. Hope that makes sense!
Lorraine
Hi. I need to cut sugar out of my diet so was checking out your plan. The problem I have is I am also on a restricted diet because I also have gastroparsis. So no fibre. I can have cooked vegetables but not those can give you gas. No salads. Legumes, nuts, whole wheat bread. All the food I enjoy. Makes it difficult to know what to eat.
Jason
Is there a printable version? All I'm able to do is print the whole thing with all the comments and it's like 14 pages long.
Janelle
I want to try this plan out badly, but I have twin daughters, eight years old, that are Type 1 Diabetic. Would this work for them? Would I have to adjust them slowly to the lifestyle change? Thanks in advance!!
erlyn
hi, i checked on the link on top - https://www.sugarfreemom.com/phase-one/phase-1-approved-recipes/ but it is password protected. any chance you can give me the pw? thanks.
Brenda
That link is for those who need to make substitutions to the basic menu plan and is only available for those who join the program.
Kim
Hi there. First of all - I just want to thank you for your amazing blog!! I can't even begin to tell you how much I love it! Every single recipe I have made my family has LOVED!!!
My husband and I are planning to start the sugar detox beginning January 4th. Yay!!!! 🙂
Over the past year I have made it a habit to drink a green smoothie EVERY single day for lunch along with 1/2 c. Cottage cheese for my protein- and my body LOVES me for it! 😉 So- my question for you is this... would I be ok to continue this with the detox and switch out my smoothie for the lunch suggested? I plan to stick to the outlined daily menu- just don't want to mess up my progress..
Any help from you would be more than appreciated!
Thank you again!,
Brenda
Thank you! First it will depend on whats in your green smoothie. No fruit is allowed the first week. Ive got a green smoothie you can continue to use instead, heres the link to it. https://www.sugarfreemom.com/recipes/minty-green-protein-smoothie-dairy-free-low-carb/ you could certainly stick with what you like for lunch as long as you count your calories and stick to the guidelines provided.
John
I thought all cheese has sugar in it. It also looks like some of the recipes have sugar in them. Is the cheese that you add for nutritional value (like protein) or is it added flavor (everything tastes better with cheese!) I figure if I am going to do sugar detox I want to eliminate 100%
Brenda
I don't know of any cheese that has sugar added to it. Cheese is considered a protien on this detox and is allowed.
Matt
Hi Brenda I've just signed up and received payment confirmation but no password.
Brenda
I will email you.
Heather B
Love the ideas and the meal plans. However, can't do soy, eggs, gluten or added sugar. Ideas for breakfasts that don't include those? All breakfast ideas seem to have eggs. So frustrating!
Marly
Very excited to try the pepper poppers, going to go sugar free for the next three days and I am worried about being hungry and snacks, everything seems so good on your site. Thank you.
Pam
Hi Brenda,
Today I started Phase 1 (no joke-it's April Fools Day)!
I wondered if you had a single serving recipe for the low carb cheesy sweet pepper poppers? I'm the only one in my family that will eat these & I don't wanna make 30 for only me.
By the way...I live in Canada. I found SugarFreeMom on the Internet. I feel very blessed!
Thanks,
Pam
Brenda
Happy you found my site! I don't have a single serving but why not cut the recipe in half and have the rest for snacks or lunches throughout the week?
Pam
I can't believe it, I made 1/2 the amount of pepper poppers & my kids (18&22) actually tried them & loved them!! Very happy about that! I guess next time I'll make the full batch.
Thanks Brenda for your advice.
Pam
Brenda
My kids will try anything smothered in cheese lol! Glad they liked them!
Pam
I recently did a 21 day sugar detox & was successful with it. But I struggled with what to incorporate into my diet after the 21 days. I lost 18 lbs doing it! Yaaaay!
I am excited to do your 6 week detox & Phase 2. It's a lifestyle change that I don't want to worry about what I can't eat after the detox.
I don't have a home computer so I'm working off of my cellphone. I'm handwriting each weeks shopping list & daily menus.
I'm looking forward to feeling great...forever!!
Brenda
Congrats on your weight loss!
Sharna
Can you substitute fish for any of the chicken recipes? And tofu maybe if want to be vegetarian, as I am mostly vegetarian?
Thanks,
I think this program would be great, just want to make sure would work as I rarely eat chicken, mostly fish and vegetarian
Brenda
Yes of course, that's fine.
Tammy
Hi, my husband and I are beginning Week 1 on Monday and plan to proceed through Weeks 2-5 using your program. I did notice that the link you have titled: "the approved Phase 1 breakfast, lunch dinner and snack options to" is not working. I am not a huge cheese fan, and was hoping there would be a few snack ideas in that list I could use to replace the snacks that involve cheese. Thanks for sharing your information.
Brenda
Thank you I just re linked it and now it should be working. Here's the link as well: https://www.sugarfreemom.com/phase-one/phase-1-approved-recipes/
Shawn
Hi Brenda --
I ordered your Sugar Detox Phase 1 and 2. I received the email stating my credit card had been charged, but I have not received a password. How soon should I receive that after ordering?
Thanks!
Shawn
Brenda
I will send you a private email. You should have been redirected back to my site once you paid for the plan and you would have been given the link to the passwords.
Tanya
I am considering your sugar detox plan. I see you rely heavily on chicken and spinach the first week. Are these continued throughout the program or are other meats and veggies added in? My family complains when I use chicken every day.
Margaret
I do not like feta cheese, I have tried it and I just don't like it. What can I substitute or can I just leave it out? Same goes for Greek yogurt, plan regular yogurt be substituted?
Brenda
You can skip or sub any cheese you like as well as the yogurt as long as the yogurt is plain, no sugar.
Lynne
How much right can u lose over 6 weeks I need jo lose 3 stone as orediabetic so sugar free diet is something I have to go
Brenda
I have no idea how much you will lose.
Kim BANFORD
Hi there! I have followed you on FB for quite some time. Getting ready to do the 6 week plan. Question: are there any sugar free mints and/or gum allowed during this phase?
Brenda
Yes sugar free mints and gum is allowed.
Jen
I am interested in this plan, and I know the meals are interchangable, but there are a lot of egg recipes for the breakfasts. Are there other options listed in the other weeks menus?
Stephanie
I'm considering trying your 6 week detox. Are the meals interchangeable from day to day? I work full time and am concerned about the time this might take on a daily basis. I like making larger quantities so that our family can eat leftovers the next night! I have a very hungry husband and 4 even hungrier children! 🙂
Brenda
Yes during the week I specify any meal is easily changed with another and this meal plan is for a family so it should work well with yours. The first week is free.
Mrs Raymond
Would u be able yo send me more of a plan I'd love to get on this n lose some weight
Brenda
The first week is free but The rest of the plan is given once it's purchased through Paypal. https://www.sugarfreemom.com/sugar-detox-plan/
Janet
Hi! I was wondering would this work for my 13 Year Old Son. He wants to lose weight fast. He goes to the Gym for 1 Hour 3 Times a week and regular exercise. He has Egg and Nut allergies. Could you make a 1 Week Sugar Free Plan that he will continue to follow? I just want to know Breakfast, Lunch and Dinner and Snacks that are Sugar, Egg and Nut Free?
Thank You.
Brenda
No this is not an egg free plan and I wouldn't advice it for a child.