This low sugar diet plan is easy to follow, packed with delicious, healthy and nutritious foods and is designed to help you lose weight, minimise cravings and keep your blood sugar levels stable so that you feel your best.
Week one
Monday
Breakfast
Raw raspberry porridge – 2Tbsp oats soaked overnight in low-fat milk. Next morning, add a handful of raspberries and three roughly chopped almonds
Snack
One hard-boiled egg
Lunch
Minestrone soup and two rice cakes, – each spread with one heaped tsp low-fat soft cheese (e.g. cottage cheese). One apple
Snack
One pear
Dinner
Four fish fingers, ½ tub fresh tomato salsa, one small sweet potato chopped into wedges and tossed in 1tbsp of olive oil mixed with ½tsp smoked paprika; bake for 20 to 25 minutes at 200°C.
Tuesday
Breakfast
One small slice wholewheat bread, toasted and spread with 2tbsp low-fat soft cheese mashed with 40g fresh raspberries
Snack
Smoothie: One small banana, 150ml fat-free milk, 2tbsp fat-free plain yoghurt
Lunch
100g smoked mackerel, green beans, and salad. One orange
Snack
One small pack Woolworths Chutney Flavoured Mini Rice Cakes
Dinner
Chicken with chilli, ginger, and lemon
Wednesday
200g Greek yoghurt, one heaped Tbsp sugar-free muesli, and ½ fresh mango
Snack
Five almonds and two dried apricots
Lunch
Two eggs, scrambled, with 30g smoked salmon, and one small slice wholewheat toast
Snack
One rice cake spread with 1Tbsp sugar-free peanut butter
Dinner
Beef stir-fry: Fry 100g lean beef strips in 2tsp olive oil with mixed Julienne veg, garlic, ginger, and chilli; add soy sauce to taste. Serve with 40g (raw weight) brown basmati rice. One slice fresh melon.
Thursday
Breakfast
One large egg, poached, and one small slice wholewheat toast. One orange
Snack
One almond and apricot powerball (recipe below)
Healthy snack recipe
Almond and apricot powerballs
Put 50g almonds, 75g ready-to-eat dried apricots, 2tsp chia seeds, 1Tbsp rolled oats, and 2Tbsp peanut butter in a blender and blitz until combined. Squash into balls about the size of a walnut. Store the powerballs in an airtight container for five days. Makes five.
Lunch
Tuna sandwich: two slices wholewheat bread spread with margarine, filled with tuna drained from brine (small can), mixed with 1tbsp mayo, pinch chilli flakes, 2tbsp canned sweetcorn, and diced red pepper
Snack
One small banana
Dinner
200g ready-prepared roast Mediterranean veg cooked as per pack instructions, plus 100g lean pork fillet fried in 1tsp olive oil, and a large portion of green beans tossed with 1tsp pesto
Friday
Breakfast
2Tbsp sugar-free muesli, 150ml low-fat milk, and four large strawberries
Snack
One rice cake topped with 1tsp low-fat soft cheese
Lunch
90g cooked, peeled prawns, one serving of tomato salsa and one small wholewheat pita. One apple
Snack
One almond and apricot powerball
Dinner
Spicy salmon: mix 1tsp curry paste with 5Tbsp fat-free plain yoghurt. Coat one skinless salmon fillet; cook at 200°C for 15 minutes. Serve with spinach, and cauliflower ‘couscous’ (blitz it in a food processor)
Saturday
Breakfast
½ wholewheat English muffin, toasted, topped with 40g smoked salmon, and one poached egg
Snack
10 almonds
Lunch
One small wholewheat wrap filled with 200g ready-prepared Mediterranean veg, and 25g reduced-fat feta, crumbled
Snack
Two medjool dates
Dinner
125g rump steak with mushroom sauce made from sautéed mushrooms mixed with 2Tbsp crème fraîche. One slice fresh pineapple.
Sunday
Breakfast
One slice wholewheat toast, spread with ½ mashed avocado, topped with one poached egg
Snack
One pear
Lunch
2tbsp hummus, 2tbsp tzatziki, a selection of raw vegetables, and one small wholewheat pitta. One naartjie
Snack
Five olives
Dinner
Chilli con carne: 100g extra-lean mince, one can tomatoes, one chopped onion, 2tbsp red kidney beans. 30g (raw weight) brown basmati rice.
ALSO SEE: Our Paleo Monday-Friday Diet Plan
Week 2
Monday
Breakfast
200ml fat-free plain yoghurt, 1tbsp sugar-free muesli, one chopped Pink Lady apple, and pinch of ground cinnamon
Snack
One pack Woolworths chutney flavoured Mini Rice Cakes
Lunch
Bowl of lentil soup with two rice cakes, each spread with 1tsp low-fat cream cheese
Snack
Two medjool dates
Dinner
Spicy tacos: cook one small, finely chopped onion with 1tsp olive oil. Add 100g extra-lean minced beef; cook for 10 minutes. Stir in ½ tub tomato salsa. Serve in two taco shells, with lettuce and 2tbsp guacamole.
Tuesday
Breakfast
2tbsp oats soaked overnight in low-fat milk. Next morning, add one small sliced banana
Snack
One orange
Lunch
Bean and blue cheese salad: crumble 25g Stilton or Roquefort into 100g fat- free plain yoghurt. Serve with 75g cooked soya beans, 50g cooked green beans, 25g diced cucumber, one finely sliced spring onion, and two rice cakes
Snack
Small bowl blueberries with 2tbsp fat-free plain yoghurt
Dinner
Asian-style tuna: mix 2tsp soy sauce, 1tsp sesame oil; brush on a tuna steak, fry for five minutes. Serve with stir-fried veg and rice
Wednesday
Breakfast
200g diced fresh mango and seeds from one granadilla with 150g fat-free plain yoghurt
Snack
One rice cake spread with 1tsp sugar-free peanut butter
Lunch
Cheese omelette: two medium eggs, 25g reduced-fat Cheddar, salad, and fat-free dressing
Snack
Two medjool dates
Dinner
100g salmon fillet, steamed broccoli and chickpeas – put 200g canned cherry tomatoes in a pan with 100g chickpeas and a pinch of smoked paprika; heat gently for three minutes. One slice fresh melon.
Thursday
Breakfast
One Weet-Bix, 150ml low fat-milk, and one small sliced banana
Snack
One rice cake spread with 1tsp low-fat cream cheese
Lunch
Chicken and avocado salad: 50g wholewheat pasta, cooked, with 100g diced roast chicken, one finely chopped celery stick, ½ small diced avocado, four halved cherry tomatoes, and 1tbsp fat-free dressing
Snack
One small bag savoury popcorn
Dinner
Chicken with chilli, ginger and lemon
Friday
Breakfast
Mango smoothie: 150g ripe mango, 150ml milk, and 3tbsp fat-free plain yoghurt
Snack
One rice cake spread with 1tsp sugar-free peanut butter. One apple
Lunch
100g ready-prepared peri-peri chicken, 60g sugar-snap peas, 50g cherry tomatoes, and 1tbsp mayo
Snack
100g pomegranate
Dinner
Hake and salsa: remove corn of one cooked sweetcorn cob and mix with chopped red pepper and red onion, coriander, oil, and lime juice. Serve with a pan-fried hake steak and two baby potatoes.
Saturday
Breakfast
Small bowl fresh fruit salad.½ wholewheat English muffin, toasted, spread with 1tbsp low-fat cream cheese and 50g smoked salmon
Snack
One small banana
Lunch
Two medium eggs, scrambled, one slice ham, and one small slice wholewheat toast
Snack
3tbsp hummus with vegetables crudités
Dinner
100g lean pork chop, with one medium sweet potato cut into wedges, mixed with 2tsp olive oil, 1tsp Cajun seasoning, and baked at 200°C for 20 minutes. Serve with ½ corn on the cob and 3tbsp tzatziki
Sunday
Breakfast
One slice wholewheat toast, spread with ½ mashed avocado, topped with one poached egg
Snack
One almond and apricot powerball
Lunch
Vegetable soup with 25g croutons
Snack
Two breadsticks, 1tbsp red-pepper hummus, and carrot sticks
Dinner
150g roast chicken, 200g roast Mediterranean veg, one small baked sweet potato, and 3tbsp tzatziki or tomato salsa. Fresh fruit salad
DISCLAIMER: Before starting any diet, you should speak to your doctor. You must not rely on the information on this website/newsletter as an alternative to medical advice from your doctor or other professional healthcare provider.
