50+ Sugar Free Meal Ideas PLUS 2 Free Meal Plans!
You guys asked for it, so here it is: some sugar free meal ideas, plus a sample meal plan!
As you guys know, I’m doing a Sugar Free January. I already eat a pretty low sugar diet. But after the indulgence of the holidays, I thought it would be a great way to kickstart my year by going completely sugar free for a month. You can read the details about the rules I gave myself in my original Sugar Free January post.
When you’re starting out eating a low-sugar diet, it can be difficult to come up with ideas for what to eat. After all, sugar is in a LOT of recipes, even savory recipes. So I’m going to help you out with some sugar free meal ideas + a sample meal plan.
Sugar Free Breakfast Recipes
- Savory Dutch Baby Puff Pancake
- Roasted Vegetable Breakfast Bowls
- Savory Waffles
- Pear Dutch Baby (Serve without maple syrup)
- Blueberry Dutch Baby (Serve without powdered sugar or maple syrup)
- Sausage, Mushroom, and Bell Pepper Breakfast Hash
- Creamy Green Smoothie
- Strawberry Protein Smoothie
- Easier Spanish Omelette
- Soft Scramble Eggs + Garlic Scapes (could substitute any greens)
- Biscuits + Gravy (serve with fruit + a fried egg)
- Korean Shrimp and Rice Porridge
Sugar Free Lunch Recipes
- Creamy Roasted Garlic Mushroom Soup
- Roasted Garlic and Cauliflower Soup
- Creamy Potato and Bacon Soup
- Roasted Butternut Squash and Garlic Soup
- Creamy Chicken Wild Rice Soup
- Italian Harvest Soup
- Guacamole (serve with organic tortilla chips, carrot sticks, cheese, fruit, and olives)
- Cream Cheese and Chive Sandwiches (serve with fruit, carrot sticks, organic potato chips, and a glass of milk)
- Bacon, Avocado, and Tomato Sandwich (make sure your mustard is sugar-free)
- Warm Strawberry Bacon Orzo Salad
- Chicken Waldorf Salad
- Chicken Bacon Avocado Ranch Lettuce Wraps
Sugar Free Supper/Dinner Recipes
- How to Cook a Roast Beef Dinner
- Caramelized Onion, Bacon, and Arugula Mac & Cheese
- Stuffed Pepper Casserole (make sure your salsa doesn’t contain added sugar)
- Salmon en Papillote
- Chicken and Biscuit Pot Pie
- Creamy Leek, Asparagus, and Bacon Tagliatelle
- Stovetop Macaroni and Cheese From Scratch
- One-Pot Sausage and Veggie Rice (Make sure your sausage is sugar free)
- One-Pot Chicken Pesto Pasta
- Veggie Stuffed Fried Rice (leave out the cane sugar)
- Beef and Herbed Biscuit Pot Pie
- Shrimp and Shiitake Stir-Fry (sub sugar free soy sauce for the coconut aminos)
- Seafood Pasta Baked in Parchment Paper
- Freezer-Friendly Shepherd’s Pie
- Mushroom and Asparagus One-Pot Pasta
- Garlic and Paprika Chicken
- Dukkah-Roasted Chicken with Couscous and Tahini Yogurt Sauce
- Pasta Carbonara
- Italian Chicken Sheet Pan Supper
- Taco Quesadillas
- Shrimp & Tomato Sheet Pan Supper
- Beef Stroganoff
- Chicken Kale Pasta
- One-Pan Roasted Chicken and Veggies
- Baked “Fried” Chicken (serve with vegetables)
- Asparagus, Sweet Potato, and Chicken Skillet
- Egg Roll Skillet
- Sundried Tomato, Spinach, and Cheese Stuffed Chicken (serve with roasted potatoes and a salad)
- Italian Chicken Sheet Pan Supper
- Garlic Butter Steaks with Mushroom Cream Sauce (use balsamic vinegar, not Worcestershire sauce)
- One-Pan Lemon Thyme Chicken with Asparagus
- One-Pan Italian Sausage and Veggies
My Personal Sugar Free Meal Plan
Here is the plan that I wrote out for myself. I probably won’t be following it 100% because I’ll need to switch it up as recipe testing demands.
Note that I’m only planning out the supper meals. I’m totally content with eating the same 3-4 breakfasts again and again, so those will just be repeats. For lunches I usually eat leftovers or a random assortment of veggies, cheese, fruit, chips, olives, seaweed snacks, etc. I also only plan out 5 supper meals a week because we usually eat a leftover or clean-out-the-fridge meal, and we always eat with our families on Sundays.
Also, quite a few of the meals are from Pioneer Woman’s new cookbook, Come and Get It!
A few of the recipes are actually on her blog, so I’ll link any that are available online. Recipes not online will be marked with CG.
Breakfasts:
- Roasted Veggie Bowls
- Omelettes
- Scramble with veggies and fruit
- Stewed fruit with whipped cream
Lunches:
- Leftovers or snacks
WEEK 1:
- Tuscan Chicken Sheet Pan Supper
- Shepherd’s Pie
- Steaks with Chimichurri, Roasted Potatoes, and a Salad | CG
- Mayonnaise Salmon with Roasted Potatoes and a Green Vegetable
- Dinner Nachos | CG
WEEK 2:
- Bacon, Hashbrowns, Eggs, and Fruit
- Chicken Legs with 40 Cloves of Garlic, Potatoes, and a Green Vegetable | CG
- Sausage and Veggie Sheet Pan Supper | CG
- Sausage and Kale Soup
- Fried Rice (omit sugar)
WEEK 3:
- Egg Roll in a Bowl
- Chicken Fennel Bake | CG
- Meatballs and gravy, mashed potatoes, and green peas
- Roasted Shrimp with potatoes
- Pepperoni Chicken
WEEK 4:
- Beef Stew
- Roast Meal
- Steaks with Bell Peppers Sheet Pan Supper | CG
- Lobster Mac & Cheese | CG
If you want a more detailed menu, I put together two sample meal plans with every meal planned out, including breakfast and lunch. Just click to print them out!
Please note that I am NOT a dietitian. If you have health problems, you should consult with your nutritionist before starting on any new diet.
I hope this was helpful for you guys! Good luck on your sugar free journey. 🙂
Claire
Sunday 7th of January 2018
What a great list! :) I actually have your biscuits and gravy in the meal plan for tomorrow morning already - I LOVE that recipe. It's gorgeous with some wilted greens or softened peppers. And your overnight oats are great, too - we just stir in fruit and cream or peanut butter rather than honey, syrup or dates, to keep it sugar free. Hope your Sugar Free January goes really well! :)
Erica Kastner
Monday 8th of January 2018
Great idea to serve the biscuits with wilted greens/softened peppers! And to serve the oats with just fruit for the sweetener. :)
Go well so far - no huge cravings! Though it was hard to resist Reuben's pizza last night. Haha!