Eating too much sugar is one of the unhealthiest habits you make have when it comes to eating.
However, many think in order to do a detox you need to do things such as juice or cleanse. The issue is that cutting out entire food groups and going on extreme calorie deficit diets is not a sustainable or effective approach to eating long-term.
It is far better to simply eat nutritious whole foods that you enjoy eating that come without the sugar so that you can carry on long into the future.
This plan is full of healthy food and is based on the Mediterranean diet, one of the most researched and proven diets around.
It also tastes delicious and all means are relatively quick to make, with most dinners taking less than 40 minutes and most of the breakfasts and lunches don’t need to be cooked.
This article contains everything you should know if you want to follow a ‘sugar detox’ as well as offer a sample 7-day plan to follow.
You can jump straight into the pdf here.
View 7 Day Sugar Detox Diet Plan PDF
What is a Sugar Detox?
A sugar detox involves removing sugar from your diet. It focuses specifically on added sugar rather than completely removing all sugar from every food you eat.
By following a diet plan focusing on reducing your sugar intake, you can eventually stop sugar cravings and improve health over time.
As sugar is found in all kinds of food, it isn’t practical to remove all the sugar from your diet. However, if you find yourself becoming more dependent on sugary foods and treats, undertaking a sugar detox can help bring on healthier dietary habits.
Generally you’ll want to eat more fruits, vegetables, fiber, healthy fats and some protein too. Following general healthy eating habits can help mitigate any withdrawal symptoms you may have.
What to Do About Sugar Withdrawals
Some people may begin to feel cravings if you’ve cut out a lot of sugar from your diet. Symptoms can include headaches, dizziness and irritability.
They typically last for between a few days to a week. There are a few things you can do to try and manage them. These include:
- Eat more protein. Protein can help you stay full for longer, thus helping mitigate cravings (1).
- Sleep well. Sleep is essential for health and studies find getting good, proper sleep may help cravings (2).
- Avoid excess stress. Similar to sleep, excess stress can bring on cravings according to studies (3).
- Don’t starve yourself. Eat healthy snacks in between meals to prevent cravings coming on, and eat enough calories from healthy sources throughout the day.
- Drink a glass of water. For some, dehydration may bring on cravings.
- Eat fruit or nuts for snacks. Having healthy snacks you can have instead of sugar-filled treats can help satisfy cravings when they come on.
Foods to Eat on a Sugar Craving Diet Plan
Generally, you’ll want to focus on eating whole foods. Although all foods can be part of a healthy diet, it can be a good idea to just focus on eating more on the healthy foods on the list below:
- Fruits. E.g apples, pears, oranges. Berries also contain lots of antioxidants
- Vegetables. All kinds of vegetables are great, but particularly cruciferous vegetables (e.g broccoli, cauliflower)
- Whole grains. E.g brown bread, quinoa, bulgur wheat. These are rich in fiber.
- Fatty fish. E.g salmon, mackerel, tuna, herring. These foods contain the most omega-3 fatty acids, an important nutrient in reducing inflammatory diseases.
- Beans. E.g haricot, black, red.
- Legumes. E.g chickpeas, lentils, peas. Both legumes and beans are great sources of plant-based protein.
- Nuts and seeds. E.g almonds, walnuts, pistachios. Flaxseeds and chia seeds are also a great plant-based source of of omega-3 fatty acids
- Low-fat dairy. E.g milk, eggs, yogurt. Be sure to check the labels for extra added sugar.
- Olive oil. Choose extra-virgin varieties, which aren’t diluted with cheaper oils.
- Lean protein. E.g fish, chicken, turkey. These contain less saturated fats than in red meats like beef and pork.
These foods are lower in sugars and higher in important vitamins and nutrients, including fiber and protein.
Why Follow a Mediterranean-Style Diet for a Sugar Detox?
If you’re looking for an eating plan that closely follows the guidelines and foods mentioned, the Mediterranean diet is considered one of the best.
Many credible organisations suggest following a Mediterranean diet for longevity and health. These include:
- Harvard Medical School
- Osteoarthritis Foundation Internal
- Mayo Clinic
- American Heart Association
- Arthritis Foundation
It was ranked the number 1 diet according to the U.S. News & World Report.
In particular, it comes out on top when it comes to its healthiness and how easy it is to follow. This makes it a perfect diet to follow if you want to follow a diet over the long-term and find a sustainable way of eating.
In terms of the specific studies that back the Mediterranean diet, a few studies looking at various health factors have been linked to below:
- Lower risk of cardiovascular events, coronary heart disease, (4, 5)
- Lower risk of coronary heart disease (6, 7)
- Lower risk of developing type 2 diabetes (8)
- Lower risk of breast cancer (9)
- Lower risk of obesity (10)
- Better cognitive function (11)
Sugar Detox Diet Meal Plan
Sugar Detox Diet Sample Menu
In the meal plan are recipes for breakfast, lunch and dinner.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Monday | Banana Yogurt Pots | Cannellini Bean Salad | Quick Moussaka |
| Tuesday | Tomato and Watermelon Salad | Edgy Veggie Wraps | Spicy Tomato Baked Eggs |
| Wednesday | Blueberry Oats Bowl | Carrot, Orange and Avocado Salad | Salmon with Potatoes and Corn Salad |
| Thursday | Banana Yogurt Pots | Mixed Bean Salad | Spiced Carrot and Lentil Soup |
| Friday | Tomato and Watermelon Salad | Panzanella Salad | Med Chicken, Quinoa and Greek Salad |
| Saturday | Blueberry Oats Bowl | Quinoa and Stir Fried Veg | Grilled Vegetables with Bean Mash |
| Sunday | Banana Yogurt Pots | Moroccan Chickpea Soup | Spicy Mediterranean Beet Salad |
Snacks are recommended between meal times. Some good snacks include:
- A handful of nuts or seeds
- A piece of fruit
- Carrots or baby carrots
- Berries or grapes
View 7 Day Sugar Detox Diet Plan PDF
Day 1: Monday
Breakfast: Banana Yogurt Pots
Nutrition
- Calories – 236
- Protein – 14g
- Carbs – 32g
- Fat – 7g
Prep time: 5 minutes
Ingredients (for 2 people)
- 225g /⅞ cup Greek yogurt
- 2 bananas, sliced into chunks
- 15g / 2 tbsp walnuts, toasted and chopped
Instructions
- Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.
Lunch: Cannellini Bean Salad
Nutrition
- Calories – 302
- Protein – 20g
- Carbs – 54g
- Fat – 0g
Prep time: 5 minutes
Ingredients (for 2 people)
- 600g / 3 cups cannellini beans
- 70g / ⅜ cups cherry tomatoes, halved
- ½ red onion, thinly sliced
- ½ tbsp red wine vinegar
- small bunch basil, torn
Instructions
- Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.
Dinner: Moussaka
Nutrition
- Calories – 577
- Protein – 27g
- Carbs – 46g
- Fat – 27g
Prep time + cook time: 30 minutes
Ingredients (for 2 people)
- 1 tbsp extra virgin olive oil
- ½ onion, finely chopped
- 1 garlic clove, finely chopped
- 250g / 9 oz lean beef mince
- 200g can / 1 cup chopped tomatoes
- 1 tbsp tomato purée
- 1 tsp ground cinnamon
- 200g can / 1 cup chickpeas
- 100g pack / ⅔ cup feta cheese, crumbled
- Mint (fresh preferable)
- Brown bread, to serve
Instructions
- Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
- Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
- Sprinkle the feta and mint over the mince. Serve with toasted bread.
View 7 Day Sugar Detox Diet Plan PDF
Day 2: Tuesday
Breakfast: Tomato and Watermelon Salad
Nutrition
- Calories – 177
- Protein – 5g
- Carbs – 13g
- Fat – 13g
Prep time + cook time: 5 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 1 tbsp red wine vinegar
- ¼ tsp chilli flakes
- 1 tbsp chopped mint
- 120g / ⅝ cups tomatoes, chopped
- ½ watermelon, cut into chunks
- 50g / ⅔ cup feta cheese, crumbled
Instructions
- For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
- Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.
Lunch: Edgy Veggie Wraps
Nutrition
- Calories – 310
- Protein – 11g
- Carbs – 39g
- Fat – 11g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 100g / ½ cups cherry tomatoes
- 1 cucumber
- 6 Kalamata olives
- 2 large wholemeal tortilla wraps
- 50g / ¼ cups feta cheese
- 2 tbsp hummus
Instructions
- Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
- Heat the tortillas.
- Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.
Dinner: Spicy Tomato Baked Eggs
Nutrition
- Calories – 417
- Protein – 19g
- Carbs – 45g
- Fat – 17g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 2 red onions, chopped
- 1 red chilli, deseeded & chopped
- 1 garlic clove, sliced
- small bunch coriander, stalks and leaves chopped separately
- 800g can / 4 cups cherry tomatoes
- 4 eggs
- brown bread, to serve
Instructions
- Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
- Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.
View 7 Day Sugar Detox Diet Plan PDF
Day 3: Wednesday
Breakfast: Blueberry Oats Bowl
Nutrition
- Calories – 235
- Protein – 13g
- Carbs – 38g
- Fat – 4g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 60g porridge oats
- 160g Greek yogurt
- 175g blueberries
- 1 tsp honey
Instructions
- Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
- Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
- Spoon the porridge into bowls and add the remaining yogurt and blueberries.
Lunch: Carrot, Orange and Avocado Salad
Nutrition
- Calories – 177
- Protein – 5g
- Carbs – 13g
- Fat – 13g
Prep time + cook time: 5 minutes
Ingredients (for 2 people)
- 1 orange, plus zest and juice of 1
- 2 carrots, halved lengthways and sliced with a peeler
- 35g / 1 ½ cups rocket / arugula
- 1 avocado, stoned, peeled and sliced
- 1 tbsp olive oil
Instructions
- Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.
Dinner: Salmon with Potatoes and Corn Salad
Nutrition
- Calories – 479
- Protein – 43g
- Carbs – 27g
- Fat – 21g
Prep time + cook time: 30 minutes
Ingredients (for 2 people)
- 200g / 1 ⅓ cups baby new potatoes
- 1 sweetcorn cob
- 2 skinless salmon fillets
- 60g / ⅓ cups tomatoes
- 1 tbsp red wine vinegar
- 1 tbsp extra-virgin olive oil
- Bunch of spring onions/scallions, finely chopped
- 1 tbsp capers, finely chopped
- handful basil leaves
Instructions
- Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
- For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
- Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.
View 7 Day Sugar Detox Diet Plan PDF
Day 4: Thursday
Breakfast: Banana Yogurt Pots
Lunch: Mixed Bean Salad
Nutrition
- Calories – 240
- Protein – 11g
- Carbs – 22g
- Fat – 12g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 145g / ⅘ cups jar artichoke heart in oil
- ½ tbsp sundried tomato paste
- ½ tsp red wine vinegar
- 200g can / 1 cup cannellini beans, drained and rinsed
- 150g / ¾ cups tomatoes, quartered
- handful Kalamata black olives
- 2 spring onions, thinly sliced on the diagonal
- 100g / ⅔ cups feta cheese, crumbled
Instructions
- Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
- Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.
Dinner: Spiced Carrot and Lentil Soup
Nutrition
- Calories – 238
- Protein – 11g
- Carbs – 34g
- Fat – 7g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 1 tsp cumin seeds
- pinch chilli flakes
- 1 tbsp olive oil
- 300g /2 cups carrots, washed and coarsely grated
- 70g / ⅓ cup split red lentils
- 500ml / 2 ¼ cups hot vegetable stock
- 60ml / ¼ cup milk
- Greek yogurt, to serve
Instructions
- Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
- Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.
View 7 Day Sugar Detox Diet Plan PDF
Day 5: Friday
Breakfast: Tomato and Watermelon Salad
Lunch: Panzanella Salad
Nutrition
- Calories – 452
- Protein – 6g
- Carbs – 37g
- Fat – 25g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 400g / 2 cups tomatoes
- 1 garlic clove, crushed
- 1 tbsp capers, drained and rinsed
- 1 ripe avocado, stoned, peeled and chopped
- 1 small red onion, very thinly sliced
- 2 slices of brown bread
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- small handful basil leaves
Instructions
- Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
- Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.
Dinner: Med Chicken, Quinoa and Greek Salad
Nutrition
- Calories – 473
- Protein – 36g
- Carbs – 57g
- Fat – 25g
Prep time + cook time: 20 minutes
Ingredients (for 2 people)
- 100g / ⅗ cup quinoa
- ½ red chilli, deseeded and finely chopped
- 1 garlic clove, crushed
- 2 chicken breasts
- 1 tbsp extra-virgin olive oil
- 150g / ¾ cup tomatoes, roughly chopped
- handful pitted black kalamata olives
- ½ red onion, finely sliced
- 50g / ½ cup feta cheese, crumbled
- small bunch mint leaves, chopped
- juice and zest ½ lemon
Instructions
- Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
- Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
- Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.
View 7 Day Sugar Detox Diet Plan PDF
Day 6: Saturday
Breakfast: Blueberry Oats Bowl
Lunch: Quinoa and Stir Fried Veg
Nutrition
- Calories – 473
- Protein – 11g
- Carbs – 56g
- Fat – 25g
Prep time + cook time: 30 minutes
Ingredients (for 2 people)
- 100g / ⅗ cup quinoa
- 3 tbsp olive oil
- 1 garlic clove, finely chopped
- 2 carrots, cut into thin sticks
- 150g / 1 ⅔ leek, sliced
- 1 broccoli head, cut into small florets
- 50g / ¼ cup tomatoes
- 100ml / ¼ cup vegetable stock
- 1 tsp tomato purée
- juice ½ lemon
Instructions
- Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
- Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.
Dinner: Grilled Vegetables with Bean Mash
Nutrition
- Calories – 314
- Protein – 19g
- Carbs – 33g
- Fat – 16g
Prep time + cook time: 40 minutes
Ingredients (for 2 people)
- 1 pepper, deseeded & quartered
- 1 aubergine, sliced lengthways
- 2 courgettes, sliced lengthways
- 2 tbsp olive oil
- For the mash
- 400g / 2 cups haricot beans, rinsed
- 1 garlic clove, crushed
- 100ml / ½ cup vegetable stock
- 1 tbsp chopped coriander
Instructions
- Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
- Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.
View 7 Day Sugar Detox Diet Plan PDF
Day 7: Sunday
Breakfast: Banana Yogurt Pots
Lunch: Moroccan Chickpea Soup
Nutrition
- Calories – 408
- Protein – 15g
- Carbs – 63g
- Fat – 11g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- ½ medium onion, chopped
- 1 celery sticks, chopped
- 1 tsp ground cumin
- 300ml / 1 ¼ cups hot vegetable stock
- 200g can / 1 cup chopped tomatoes
- 200g can / 1 cup chickpeas, rinsed and drained
- 50g / ¼ cup frozen broad beans
- zest and juice ½ lemon
- coriander & bread to serve
Instructions
- Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
- Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.
Dinner: Spicy Mediterranean Beet Salad
Nutrition
- Calories – 548
- Protein – 23g
- Carbs – 58g
- Fat – 20g
Prep time + cook time: 40 minutes
Ingredients (for 2 people)
- 8 raw baby beetroots, or 4 medium, scrubbed
- ½ tbsp sumac
- ½ tbsp ground cumin
- 400g can /2 cups chickpeas, drained and rinsed
- 2 tbsp olive oil
- ½ tsp lemon zest
- ½ tsp lemon juice
- 200g / ½ cup Greek yogurt
- 1 tbsp harissa paste
- 1 tsp crushed red chilli flakes
- mint leaves, chopped, to serve
Instructions
- Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
- While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.
View 7 Day Sugar Detox Diet Plan PDF
Sugar Detox Diet Shopping List
This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.
View 7 Day Sugar Detox Diet Plan PDF
Life After the Meal Plan
Find more recipes on our site
Your journey doesn’t end after 7 days of Mediterranean-style recipes suitable for a sugar detox diet. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.
We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.
Start a 28 Day Mediterranean Diet Plan
We’ve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains four weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.
Click here to grab your copy of the 28 day Mediterranean diet plan!
Disclosure
We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.