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
Jennifer Sizemore
Oh my goodness, I love these recipes! I was steeling myself to hate what I was eating for a week, as I tried a similar plan in the past and really disliked the food.... in case you were wondering, I made it halfway through that plan before I quit and swore off breaking my sugar habit. But I am on day 3 of this plan now and my husband and I have loved all the food on here. Even my picky toddler and presechooler aren't complaining (well, mostly, lol). I am totally enjoying eating everything for this week and am putting these recipes in my "favorites" book! Thank you for sharing this with the world!
Jenn
hello, I am looking into a sugar detox. I see this is NOT a tomato free plan, would there be something I could substitute for all the tomato products? I am allergic
Amelia bannon
Hi Brenda,
I don't like eggs! What's a suitable replacement for eggs?!
Phoebe
I’m thinking about starting the sugar free detox plan but I’m a fussy eater so is there anyway I can see all the recipes before I pay?
Brenda
I'm sorry this program is no longer available. What you see above is the free week and that is all. I've moved to a meal planning membership, the link is also above. You have a 14 day money back guarantee if you aren't liking the meal plans. But if you follow the link to see it, it is a customizable meal planner which allows you to swap, delete, add any recipes you want.
Karen Solomon
I saw that some items have WW points added to them - can you tell me the daily point total or each day? i.e if you eat all of day one you get 28 points.
Brenda
My apologies those WW points are not updated for the new program.
Heather
Had gastric sleeve four years ago and struggle to loose the weight for good. I think your plan looks amazing. I am planning on trying this and hope it works. If so I will be purchasing the additional weeks.
Thank you so much.
Brenda
Hi Heather, the free week one is available but the rest of the program is no longer available. I have moved to a meal planning membership instead. You can learn more about it here: https://mealplans.sugarfreemom.com/
Elizabeth Hilvano-Basilone
Hi,
Is there a separate email you send that has the password? I bought the Phase 1 Detox Plan. TIA
Brenda
You should have automatically received it once you paid via PayPal. I will send you an email.
Toni Leggate
Hi, just looking at the free 1 week (thank you) and wondering how and if I can accommodate my tree nut allergy and the lifelong warfarin drug dietary needs:
The allergy - which began after 60+ years of eating all nuts means I can no longer use tree nuts in any way...
What should I substitute nuts with?
Warfarin means I have to restrict the additional potassium in my diet and should not eat a small portions of brassica more than twice a week.
Should I simply substitute a similar amount of carbs/fat /protein?
I hope this is something you can help with as the 7 week plan sounds an excellent idea! I had just 'got going' with Keto and my daughters wedding has thrown me off course (hence the need for the detox plan!)
Fingers crossed here in the UK
Toni
Brenda
Nuts aren't in the meals, just as a snack so you can certainly avoid them and have a different snack instead. The Sugar Detox though is not keto but is low carb.
Michele
I didn't receive a password for the detox 6 week plan. Is it not avaeanymore? I paid yesterday.
Brenda
Paypal is glitchy. I will email you.
Stacia Snyder
So, I hate eggs. Is it ok to just have the smoothie instead of eggs for breakfast?
Brenda
Yes
Olivia E
I`m confused why the peanut butter protein smoothie says (without protein powder) but then the recipe is with protein powder...
Brenda
You can make the peanut butter smoothie without the protein powder since protein powder isn't allowed yet.
Lori
Hello. I paid for this but did not get a passcode like some of the others. Can you please send it to me?
Brenda
no problem I will send you an email.
Christine Mah
I'd like to try your 1 week meal plan. I'm so breast feeding. Can I be on this plan? Any suggestion?
Brenda
I honestly can't make that decision for you because you're breastfeeding and I'm not a doctor.
Jessica
Hi!!
I ordered phase one of your plan, and I am eager to get started, but I never received my password!!
Brenda
I will email you.
Greer
I do not like eggs, of any kind; is there another option?
Brenda
I'm sorry I use a lot of eggs in all the recipes.
Sonya Irons
My name is Sonya and I ordered the 2 phase program for $29.99. I have receipt number 3340907181644724 unfornutately I put in the wrong email. Correct email is [email protected]. Could you resend. Thank you
Brenda
Hi Sonya I emailed you this morning, did you receive that message with the passwords.
Sonya Irons
Yes, I received that email. I’ m looking forward to starting the program. I tried week 1 with much success. Thanks again with your quick response. Sonya
Karen
Why are you removing egg yolks?
Ashley Lugo
Hi there,
I was planning on doing this one week plan but sawyou had a week plan ! How can I get more information on doing all 6 weeks?
Brenda
https://www.sugarfreemom.com/sugar-detox-plan/
Cindy
On my first day and just had your baked stuffed chicken with spinach and ricotta for dinner. Yummy!!
Brenda
Thank you!
Melissa Sweeney
I am allergic to eggs, soy, wheat and dairy. I have eosinophilic esophagitis. While it is fairly easy to substitute dairy and wheat and avoid soy I am having difficulty with the multitude of egg based recipes. Do you have any suggestions?
Brenda
I'm sorry at this time, I don't have a plan with egg substitutions.
Missy Wiseman
Is coffee acceptable? If so then suggestion on creamer??
Brenda
Yes. I use Heavy cream or Half & Half can be used or milk, almond milk unsweetened if you prefer.
Kim
Hello, I am wanting to start this phase 1 this week to try. I know this maybe a silly question but i am not sure how much of what you are suppose to eat of each meal or snack. As for me I'll just be cooking and doing this for me only.
Brenda
each recipe has serving amounts, if you're cooking just for yourself you may want to halve all the recipes used.
celeste cecchini
hi.
what can you offer to vegetarians?
thanks.
celeste
Brenda
At this time I don't have a vegetarian plan.
Tee
Ok everyone, what can we add instead of spinach and tomatoe. I'm allergic to them (love them) but they make my tongue swell up. ?