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7-Day Sugar Detox Meal Plan

Written by Melissa Mitri, MS, RD on November 29, 2021


A sugar detox meal plan or “sugar cleanse” is the process of removing sugar from your diet. Many people start a sugar detox to reduce sugar cravings, break a sugar addiction, and improve health.

Sugar detox plans should be done for at least a week, and up to a month for the best results.

While sugar detoxes can vary slightly in their requirements, the focus is generally on cutting out added sugars in particular from your diet.

Added sugars are found in many foods nowadays such as sweetened beverages, desserts, processed foods, and condiments. They are also hidden in many foods marketed as healthy such as granola bars, breakfast cereals, and yogurts.

Excess added sugar intake has been associated with an increased risk of health problems such as obesity, diabetes, and cardiovascular disease. Added sugar may also be chemically addicting, leading you to crave more and more every time you have it. 

Sugar Detox Meal Plan Benefits

Here are some of the most well-known benefits of a sugar detox:

  • Reduced sugar cravings
  • Weight loss
  • Decreased risk of chronic disease
  • Improved oral health
  • Supports liver health
  • Enhanced mood and focus
  • Lowers inflammation

    Many experts agree that reducing sugar intake can improve health. Dr. Robert Lustig, a well-regarded pediatric endocrinologist and nutrition expert has stated “All successful diets have three concepts - low in sugar, high fiber, and fat and carbohydrate consumed together in the presence of an offsetting amount of fiber.”

    The latest 2020-2025 USDA Dietary Guidelines for Americans also recommend limiting added sugar intake to 10% or less of your total calories, and ideally less than 8%. Most of us are going above this amount based on our food choices, which can negatively impact our health.

    Withdrawal During Your Sugar Detox Meal Plan

    When you first start a sugar detox meal plan, you may experience symptoms of sugar withdrawal. These symptoms can be mental or physical, but are usually short-lived:

  • Depression
  • Anxiety
  • Insomnia
  • Carb and sugar cravings
  • Lack of focus
  • Dizziness
  • Fatigue
  • Nausea

    While giving up sugar may feel difficult at first, it will get easier just in time for you to reap the benefits.

    How to Do a Sugar Detox Meal Plan

    There are no hard and fast rules to a sugar cleanse, but the most important part is to limit added sugar as much as possible.

    The goal is to limit any foods on the “avoid” list as much as possible for the first three days and to slowly add them back in (minus any of the processed foods) over time.

    What to Eat on a Detox Week

    High protein foods

    • Meat and poultry - Chicken, turkey, beef
    • Fish
    • Eggs
    • Beans
    • Plain yogurt
    • Cheese
    • Peanut butter
    • Nuts
    • Jerky - such as our CHOMPS meat snacks
    • Unsweetened protein powder

    Healthy Fats

    • Avocados
    • Nuts
    • Olives
    • Olive oil
    • Fatty fish like salmon and tuna
    • Vegetables
    • Most non-starchy vegetables other than potatoes, butternut squash, corn, and peas

    Whole grains

    • Farro
    • Quinoa
    • Ezekiel bread
    • Rolled oats/Steel-cut oats
    • Brown rice

    Foods to Avoid or Limit

    Starchy vegetables

    • Potatoes
    • Butternut squash
    • Corn
    • Peas

    Refined Grains

    • Bread
    • Rice
    • Pasta

    Fruit (In some cases- can still include if only avoided added sugar)

    Sugar-sweetened beverages

    • Soda
    • Juice
    • Energy drinks
    • Sweetened coffees
    • Alcohol
    • Milk

    Processed products with added sugar

    • Energy or protein bars
    • Condiments
    • Sauces
    • Desserts
    • Sugary cereals
      healthy meat snack

      Incorporating healthy snacks such as CHOMPS meat snacks can curb hunger and ease your sugar-free transition. Our CHOMPS Pepperoni Seasoned Turkey jerky has 0 grams of sugar, 12 grams of grass-fed protein, and is a mouthwatering addition to your healthy sugar detox meal plan.


      Our Recommended 7-Day Sugar Detox Meal Plan

      Starting a 7-day sugar detox is not just about cutting out the sweet stuff. It’s also about replenishing your body with the nutrients it craves for a complete reset. A pivotal part of a sugar detox meal plan is focusing on hydration and incorporating whole foods. 

      Drinking enough water throughout the day not only helps suppress sugar cravings but also supports your body’s natural detoxification processes. Pairing this with a selection of whole food enhances your body’s ability to heal and rejuvenate itself from inside out.

      With that said, if you want to cut sugar from your diet, here is a 7-day sugar detox meal plan to get you started:

      low carb meals

      Day 1

      Breakfast: Plain Greek yogurt with a handful of nuts

      Lunch: Green salad with grilled chicken and almonds

      Dinner: Crockpot chicken and bean stew

      Snack: ½ cup plain cottage cheese with cucumber slices

      Kicking off your sugar detox meal plan journey with plain Greek yogurt topped with a handful of nuts is a great way to start. This combo brings together the satiating power of high-protein yogurt and the heart-healthy fats from nuts like almonds, providing a steady energy source and keeping blood sugar levels stable.

      Meal Alternative: For those mornings of your 7-day sugar detox when you're pressed for time but need a nutritious start, blend together unsweetened almond milk, a handful of spinach, a scoop of unsweetened protein powder, and a tablespoon of chia seeds. This green smoothie is not only quick and easy but packed with fiber and essential nutrients to fuel your breakfast minus the sugar spike.

      Day 2

      Breakfast: Cheesy scrambled eggs with spinach

      Lunch: Turkey zoodle bowl

      Dinner: Cauliflower rice with black beans and cilantro

      Snack: 1 CHOMPS Original Beef Jerky Stick

      The Turkey zoodle bowl we recommend is a testament to how delicious and satisfying low-carb options can be. Zucchini noodles are a fantastic alternative to traditional pasta, offering a high-fiber, nutrient-dense base for your lunch. Top with lean turkey for a protein boost that keeps you feeling full and focused during day 2 of your 7-day sugar detox meal plan.

      Meal Alternative: If you prefer a fully plant-based variation on our lunch recommendation, swap turkey for grilled tempeh or tofu. These alternatives provide a hearty protein punch and lend themselves beautifully to the flavors of your zoodle bowl. They ensure you don't miss out on the satisfaction or nutritional benefits in your sugar detox plan.

      Day 3

      Breakfast: Omelette with broccoli, cheese, and red pepper with avocado

      Lunch: Lamb burger patty with carrots, cucumber, and yogurt sauce

      Dinner: Baked lemon-dill salmon with roasted kale

      Snack: Bell peppers and hummus

      On the third day of your sugar detox meal plan, you’ll be treating yourself to a dinner that tantalizes your taste buds and offers profound health benefits. A succulent baked lemon-dill salmon is rich in omega-3 fatty acids, which are essential for maintaining brain health and reducing inflammation throughout the body. Roasted kale, meanwhile, is a powerhouse of antioxidants that work to further combat inflammation and detoxify your system. 

      Hydration Tip: To stay well-hydrated, plain water doesn't have to be your only option. After dinner, consider sipping on herbal teas such as ginger or peppermint. These teas are not only soothing and comforting but also aid in digestion and can help settle your stomach after a meal. 

      Day 4

      Breakfast: Ezekiel toast with peanut butter and cut up banana

      Lunch: Grain bowl with shrimp and mixed greens

      Dinner: Chicken sausage spaghetti squash boat

      Snack: 1 clementine

      Starting your day with Ezekiel bread, which is made from sprouted whole grains, introduces a wealth of nutrients and fiber into your diet. This sprouting process increases the availability of certain nutrients, making it a staple for your sugar detox meal plan. Unlike regular white or whole wheat bread, Ezekiel bread has complex carbs that are broken down slowly, preventing sugar spikes and helping maintain steady energy levels.

      Snack Alternative: For a midday snack during day 4 of your sugar detox plan that's both satisfying and keto-friendly, try celery sticks filled with almond butter and a sprinkle of unsweetened coconut flakes. This combination provides a crunch with healthy fats and fiber, keeping you full and energized without resorting to sugary treats.

      Day 5

      Breakfast: Brown rice cakes with guacamole, a sunny-side-up egg, and hot sauce

      Lunch: Tuna quinoa salad in lettuce wraps

      Dinner: Sheet pan tilapia and asparagus with sweet potato

      Snack: 1 CHOMPS Jalapeno Turkey Jerky Stick

      Quinoa is a seed that's prepared and eaten like a grain. It’s celebrated for being a complete protein, offering all nine essential amino acids necessary for muscle repair and growth. For those on a vegetarian or vegan diet during their 7-day sugar detox, quinoa eaten at lunch is an invaluable resource for maintaining protein intake.

      Dinner Tip: Selecting lean proteins such as tilapia for dinner and pairing them with high-fiber vegetables like asparagus and sweet potatoes not only satisfies your hunger but also helps maintain stable blood sugar levels. This balance is crucial for minimizing cravings and supporting your body's adjustment while following a 7-day sugar detox meal plan.

      Day 6

      Breakfast: Scrambled eggs with cut up CHOMPS Original Turkey Jerky Sticks, ½ cup berries

      Lunch: Spinach salad with cranberries and grilled chicken

      Dinner: Edamame stir-fry with cauliflower rice

      Snack: Plain Greek yogurt with sunflower seeds

      Beginning the day with berries is a great choice for your second to last day of a 7-day sugar detox. They contain antioxidants, which play a critical role in reducing inflammation and boosting your immune system. Pairing berries with protein-rich eggs and a CHOMPS Original Turkey Jerky Stick delivers a breakfast offering sustained energy and nutrient density, key factors in a successful sugar detox plan.

      Lunch and Dinner Idea: Enhance the flavors of your spinach salad and edamame stir-fry without resorting to sugary dressings or salt. Experiment with a variety of spices—think turmeric, ginger, and garlic—to add depth and richness to your meals. These natural flavor enhancers not only elevate the taste of your dishes but also offer health benefits, including anti-inflammatory properties and metabolic support.

      Day 7

      Breakfast: Steel-cut oats with ½ cup blueberries

      Lunch: Vegetable soup with beans

      Dinner: Chicken thighs with green beans and ½ cup brown rice

      Snack: 1 cheese stick with a handful of grapes

      As you come to the end of this 7-day sugar detox meal plan, take a moment to reflect on the changes you've observed. How have your sugar cravings shifted? Did you notice an improvement in your energy levels and overall sense of well-being? Acknowledge your efforts and any positive outcomes you've experienced, as recognizing these changes can reinforce your commitment to a healthier lifestyle.

      Whole Day Hydration Tip: Drinking at least 8 glasses of water throughout this day will not only keep you hydrated but also facilitate your body’s natural detoxification processes. Water helps flush out toxins and supports your metabolic functions, which is essential after a 7-day sugar detox. Keeping a water bottle handy and sipping regularly can help you meet this goal and maintain optimal hydration.

      The Path Forward 

      If you decide to challenge yourself with our sugar detox meal plan, we hope you find the journey enlightening and empowering. Whether you see significant changes or start to notice subtle shifts, every step you take towards limiting the sugar in your diet is a move in the right direction.  

      Whatever you do, remember that embarking on this sugar detox meal plan is just the beginning.  Continue making mindful choices every day about what you eat in your quest for better health. 

      Beyond a 7-day sugar detox, there are many nutritious and satisfying options to meet your needs. Ridding your body of as much added sugar as possible can not only reduce powerful sugar cravings but can improve your mood and overall health.

      Here at CHOMPS, we’re not short of options to help support you in your sugar detox journey.  Whether you're looking for a quick protein boost without the added sugar or just a tasty snack that fits your sugar detox meal plan, we’ve got you covered. Visit our CHOMPS store to explore our delicious protein snacks with 0 grams of sugar!

      FAQs about Sugar Detox Diets

      1. What is a sugar detox diet? A sugar detox diet involves abstaining from added sugar in your diet. It is commonly used as a way to improve health and break sugar addiction.
      2. Do you need to avoid all sugar on a sugar detox diet? Typically the focus is on avoiding added sugar on a sugar detox diet, as this type of sugar is the most detrimental to our health. Natural sources of sugar are sometimes allowed in certain amounts. The diet usually is the most strict in the first few days, then gradually starts to allow more natural sources of sugar from fruit, grains, and starchy vegetables.
      3. How long do you need to follow a sugar detox diet? It depends on the person, but it is recommended to follow for at least a week, and up to a month. After this timeframe, the recommendation is to slowly reintroduce natural sources of sugar back into the diet.
      4. What are the benefits of a sugar detox diet? The potential benefits include reduced cravings, weight loss, improved mood and focus, improved energy, as well as enhanced oral, liver, and overall health.
      5. Are there any side effects of a sugar detox diet? Side effects are possible in the beginning, such as depression, anxiety, insomnia, carb cravings, dizziness, lack of focus, nausea, and fatigue. These symptoms are most common in the beginning and typically wade over time as your body adjusts.

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      Melissa Mitri, MS, RD

      Melissa Mitri, MS, RD

      Melissa Mitri, RD Melissa is a health writer with over 12 years of experience in the field of nutrition. She specializes in helping women move away from restrictive habits that lead to vicious yo-yo weight cycles. Melissa enjoys writing about health, nutrition, and fitness with the goal of simplifying complex health topics for the reader. You can find out more about Melissa at