14-Day No-Sugar Diet Food List for Healthier Living


Table Of Content

Believe it or not, we are doing no good to ourselves by consuming sweets and dishes full of sweets without showing any reluctance. It gives rise to a disease known as "obesity". Yes, you read it right! Obesity is a disease it gives rise to other health problems that can be proved fatal. It gives me chills when I think that we are gradually adopting an unhealthy way of living and passing it on to future generations.

We do not even realize that we are addicted to sugar in the same way as someone gets addicted to drugs like cocaine. So what's the solution? This is what we are here for. In this journey of making society aware of healthy food choices whether it's breakfast, lunch or dinner, we are together. However, we should be the first ones to implement them in our lives.

What 14-Day No-Sugar Diet Food List has Got for You?

No-Sugar Diet Plan

We have mentioned the diet plan for first week which you will have to repeat for another week.

Day 1


Toast the Pitta bread and stuff the half piece of it with a slice of boiled eggs, one tablespoon of spinach that is steamed and thin slices of two cherry tomatoes


Grab a bowl and add in it one tablespoon of mango that is sliced, only a pinch of curry powder, nearly two tablespoons of Greek yogurt, and only one tablespoon of sultanas. This mixture is prepared to marinate the chicken breast. In the next step, take plenty of mixed salad leaves and add them to the bowl. Further, add four cherry tomatoes, fifty grams of cucumber ribbons, and a half cup of yellow pepper cut into cubes. Now add the cooked chicken that was marinated and it's ready to eat and enjoy.


Grind the half cauliflower until it resembles breadcrumbs. Now fry the half-chopped red onion in the pan until golden brown. Immediately, add the ground Cauliflower and cook them to achieve a golden color. Now add two tablespoons of garden peas, season it with one tablespoon of soy sauce, and squeeze half a lemon into the mixture. Garnish this delicious dish with chopped coriander. Finally, Grill one piece of salmon and serve the dish.

Day 2


Top off the Greek yogurt added in the glass by forming one layer of each ingredient mentioned below including:

  • Two tablespoons of raspberries
  • Two tablespoons of mixed seeds
  • Pinch of cinnamon powder 


Make your lunch delightful with homemade Courgetti bolognese. Ingredients that you need to sauté together are:

  • 100 grams of minced beef
  • One onion
  • A garlic clove
  • Handful of Spinach

Enjoy it with sliced courgette and green salad


Enjoy the sweetness of sweet potatoes in your dinner with the delicious recipe of Vegetarian shepherd’s pie skins. Ingredients that you need to sauté together are:

  • 150 grams of puy lentils
  • Half red onion  
  • Chopped half clove of garlic
  • A tablespoon of tomato paste

Now remove the skin from half of the sweet potato to mash it with one teaspoon of milk. Remember, you are not required to throw the skin; instead, you need to put the lentil mixture into the skin. Now top it off with the mashed potatoes and sprinkle half a teaspoon of dried rosemary. Place them in the oven and cook until golden brown. Once ready, place a big salad on the side.

Day 3 


Kickstart your day with a Strawberry and avocado smoothie made by blending half avocado, some milk enough for making a smoothie, 1 frozen banana, 1 teaspoon of flaxseed, and 3 strawberries.


Grind the half cauliflower until it resembles breadcrumbs. First of all, sauté half red onion and chopped garlic until golden brown, and then cook ground cauliflower and mixed beans. For flavor, add seasonings such as paprika, cumin, guacamole, and crème fraiche. Within no time, the bean bowl is ready.


Make Cod kedgeree for yourself. While grilling the fillet, sliced onion and garlic and sauté them. Then add one lime juice and half a teaspoon of curry powder to add flavor. Once this curry mixture is ready, add the codfish to the mixture to flake it. Then add cooked brown rice, spinach leaves, and peas. Give the final touch by garnishing it with coriander.

Day 4 


Take a small avocado, and split it into two halves. Now fill each half of the pitted avocado with a cracked egg. You can sprinkle some paprika and black pepper for flavor. Now they are ready to be baked for 10 minutes, at 180 °C in the oven.


Don’t miss out on this delicious Chicken and baby gem wrap. Add in a bowl one whole shredded chicken breast fillet, sliced cucumber, and a teaspoon of crème fraiche. Take two baby gem leaves and place this mixture over them. Top it off with cherry tomatoes.


Serve two roasted chicken drumsticks with steamed kale, red pepper, and garden peas.

Day 5 


Cook 100 grams of crumbled tofu with a dash of cinnamon until golden brown. Serve it alongside steaming spinach and four grilled cherry tomatoes.


Include the half carton of lentil soup served alongside one whole meal of bread and a big green salad in your lunch.


Grab a whole butternut squash and cover it with one teaspoon of coconut oil and a dash of paprika in the oven until tender. Now Sprinkle the roasted seeds and nuts on top of the butternut squash. Serve the Roasted butternut squash with Steamed greens, peas, and broccoli. 

Day 6


Peach-flavored oatmeal is a superb choice for the breakfast. To prepare this dish, mix 50 grams of oats in 150ml of almond milk to cook them. Add one peach, a dash of cinnamon, and mixed seeds in oats to add sweetness and texture. 


Prepare stir-fried chicken by frying a fillet in a pan with the following ingredients

  • One chicken fillet
  • 50 grams of garden peas
  • 100 grams of spinach
  • One matchstick-sized carrot
  • One teaspoon ginger
  • Coriander
  • Garlic clove
  • Soy sauce
  • Enjoy it with quinoa.


Spice up the chicken mince with a dash of paprika and cinnamon. Make small patties with the mixture and put them on a grill to cook. Place one patty on the top of the bun after spreading crème fraiche on it. Now one slice of tomato and a ring of pineapple is to be kept on top of the patty.

Day 7


Energize yourself with Banana and blueberry mousse by blending the following ingredients:

  • One frozen banana
  • Three tablespoons of blueberries
  • One tablespoon of flaxseeds
  • Two prunes

Once blended, pour the mixture into the glass and top it off with a tablespoon of the mixed seeds.


Prepare a raw vegan salad for your lunch with the following ingredients

  • Half Pomegranate seeds
  • Twenty grams of feta cheese
  • Twenty grams of cubed cucumber
  • Chopped coriander
  • Chopped parsley
  • Fifty grams of cooked quinoa


Koftas made with lean lamb, stuffed with lettuce, marinate 100 grams of minced meat with:

  • Cumin
  • Paprika
  • Cinnamon
  • Dried mint
  • Tahini

Once the chicken is marinated, make kofta balls and cook them properly in a pan. When koftas are ready, place them on the top of lettuce leaves. For perfect finishing, garnish your yummy dish with:

  • Black olive
  • Grilled cherry tomatoes
  • Cucumber


Do not miss out on this chance to bring back the healthier version of a diet plan. I understand it is not an easy task but if something is hard, does not mean it’s impossible. The 14-day no-sugar diet plan is worth the struggle as it is about your lifelong health. We have made this diet plan easier for you by offering delicious recipes to help satisfy your cravings as much as possible. The key to a successful diet journey is dedication and resilience!

Frequently Asked Questions (FAQs)

The 14-Day No-Sugar Diet recommends recipes and food items without any form of added sugar. you are required to follow a no-sugar diet plan for two weeks consecutively. It helps your taste buds develop a taste for healthy foods and reduces your cravings for sweet food items.

Initially, you may have mood swings, cravings for sugary foods, fatigue, and sluggishness. It is because your body is trying to adjust to the new diet plan. After a few days, you will feel better when your body gets habitual of the new diet plan.

Yes, fruits with low levels of sugar can be consumed during the no-sugar diet to provide you with energy. For fruits, you can opt for berries, apples, pears, and citrus fruits. But, remember that anything, including fruits, in excess is harmful. Therefore, do not consume fruit juices, instead stick to entire fruits.


Leo Collins is a lifestyle writer who specializes in a wide range of topics, including home decor style and various lifestyle categories. With a passion for creating inspiring living spaces and a keen interest in diverse aspects of life, Leo shares insights and tips to help readers embrace a well-rounded lifestyle. From interior design ideas to wellness practices, Leo's writings offer a holistic approach to enhancing everyday living.