A 7-Day Sugar-Free Meal Plan You Can Totally Get Through
Updated: Jan. 31, 2022
Trying to follow a sugar-free diet plan? Our meal guide makes it simple: Three nourishing, delicious, sugar-free recipes per day for a week. Kicking sugar has never been tastier.
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Sunday's Breakfast: Rustic Vegetable Frittata
I love that this veggie-loaded frittata combines seriously nutritious ingredients into a filling dish I can serve as breakfast, lunch or dinner—and is still delicious even as leftovers! —Deborah Jamison, Austin, Texas
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Roasted Butternut Linguine
Squash is one of our favorite vegetables, and this is my husband's preferred fall dish. He looks forward to it all year! —Kim Caputo, Cannon Falls, Minnesota
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Roast Pork with Apples & Onions
The sweetness of the apples and onions nicely complements the roast pork. With its crisp, golden exterior and melt-in-your-mouth flavor, this pork is my family's favorite weekend dinner. —Lily Julow, Lawrenceville, Georgia
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What's in the Fridge Frittata
Great for a last-minute breakfast, brunch or lunch, this special frittata has a combination of crab and Swiss cheese that my guests rave about. I also like to use sausage and cheddar cheese with asparagus. —Deborah Posey, Virginia Beach, Virginia
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Avocado & Artichoke Pasta Salad
A squeeze of lime, a sprinkle of cilantro and a little avocado make this a creamy and zingy pasta salad. —Carrie Farias, Oak Ridge, New Jersey
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Deviled Chicken
My family has always loved this flavorful golden brown chicken. I watch for frequent sales on leg quarters to keep the cost per serving low. —Linda Trammell, Kingston, Missouri
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Tuesday's Breakfast: Apple Cinnamon Overnight Oats
Many folks love this oatmeal cold, but I like to heat it up a little since I'm not a big fan of it right out of the fridge. Add a handful of nuts for crunch, flavor and extra health benefits. —Sarah Farmer, Waukesha, Wisconsin
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Mediterranean Cobb Salad
I'm a huge fan of taking classic dishes and adding some flair to them. I also like to change up heavier dishes, like the classic Cobb salad. I've replaced typical chicken with crunchy falafel that's just as satisfying. —Jenn Tidwell, Fair Oaks, California
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White Cheddar Mac and Cheese
Here's a recipe for white cheddar mac and cheese that's better than any box. The secret: a dash of garlic powder and chipotle powder for a savory kick.
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Very Veggie Frittata
We enjoy this colorful frittata often. Wedges are not only great for breakfast or brunch, but also for a tasty meatless dinner. The sour cream gives the eggs great flavor. —Teri Condon, Burley, Idaho
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Lemon Garlic Shrimp
This lemon garlic shrimp recipe highlights the naturally sweet flavor of shrimp with a sauce made with bright lemon, savory garlic and smoky cumin. Enjoy it as a low-carb meal or add hot pasta to make it a filling weeknight dinner.
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Quick Chicken Piccata
Laced with lemon and simmered in white wine, this stovetop entree is super easy and elegant. Just add a side of veggies and bread to make it into a wonderful meal. —Cynthia Heil, Augusta, Georgia
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Zucchini Frittata
Effortless to prepare, this zucchini frittata is perfect for a quick breakfast. Add a side salad or freshly baked bread and you have yourself a heartier weeknight meal.
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Farmers Market Orzo Salad
Orzo is a tiny pasta shaped like rice. We use it as a base for veggies, lemony vinaigrette and cheeses such as mozzarella, feta or smoked Gouda. —Heather Dezzutto, Raleigh, North Carolina
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Southwest Tortilla Scramble
Here’s my version of a deconstructed breakfast burrito that’s actually good for you. Go for hefty corn tortillas in this recipe. Flour ones can get lost in the scramble. —Christine Schenher, Exeter, California
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Fresh Corn and Tomato Fettuccine
This recipe combines delicious whole wheat pasta with fresh garden produce. It's tossed with heart-healthy olive oil, and a sprinkling of feta cheese gives it bite. —Angela Spengler, Tampa, Florida
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Sheet-Pan Chicken and Vegetables
This sheet-pan chicken and veggies meal tastes as if it took hours of hands-on time to put together, but the simple ingredients can be prepped in mere minutes. The rosemary gives it a rich flavor, and the meat juices cook the veggies to perfection. It’s unbelievably easy! —Sherri Melotik, Oak Creek, Wisconsin
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Turkey Breakfast Sausage
My hearty sausage patties are loaded with flavor but have a fraction of the sodium and fat found in commercial breakfast sausage links. —Judy Culbertson, Dansville, New York
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Grilled Southwestern Steak Salad
Pasta salad loaded with steak, peppers and onions makes both my boyfriend and me happy. Plus, it’s versatile! We serve it hot, room temperature or cold. —Yvonne Starlin, Westmoreland, Tennessee
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