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Sugar Free Meal Ideas + Sample Meal Plan

50+ Sugar Free Meal Ideas PLUS 2 Free Meal Plans!

Sugar Free Meal Ideas + Sample Meal Plan

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 Ideas

Sugar Free Breakfast Recipes


Sugar Free Lunch Ideas

Sugar Free Lunch Recipes


Sugar Free Supper/Dinner Ideas

Sugar Free Supper/Dinner Recipes


Sugar Free January

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.




  • Leftovers or snacks


  1. Tuscan Chicken Sheet Pan Supper
  2. Shepherd’s Pie
  3. Steaks with Chimichurri, Roasted Potatoes, and a Salad | CG
  4. Mayonnaise Salmon with Roasted Potatoes and a Green Vegetable
  5. Dinner Nachos | CG


  1. Bacon, Hashbrowns, Eggs, and Fruit
  2. Chicken Legs with 40 Cloves of Garlic, Potatoes, and a Green Vegetable | CG
  3. Sausage and Veggie Sheet Pan Supper | CG
  4. Sausage and Kale Soup
  5. Fried Rice (omit sugar)


  1. Egg Roll in a Bowl
  2. Chicken Fennel Bake | CG
  3. Meatballs and gravy, mashed potatoes, and green peas
  4. Roasted Shrimp with potatoes
  5. Pepperoni Chicken


  1. Beef Stew
  2. Roast Meal
  3. Steaks with Bell Peppers Sheet Pan Supper | CG
  4. 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. 🙂


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!