Embracing a sugar-free lifestyle doesn't mean sacrificing flavor or variety. As experienced nutritionists, we've curated this practical daily menu to prove just how satisfying and delicious it can be. Dive in and give these tested recipes a try.
Breakfast: Coconut Granola
Ingredients for 1 serving
75 grams dried apricots
1 tbsp sunflower seeds
1 tbsp pumpkin seeds
1 tbsp linseeds
Pinch of Celtic sea salt
30 grams butter or coconut oil
300 ml (vegetable) milk
50 grams grated coconut
Preparation
Preheat the oven to 170°C. Line a baking tray with parchment paper. Add all granola ingredients (except the milk) to a food processor and blend for a few minutes until crumbly. Spread the mixture on the baking sheet and bake for 10 minutes. Let cool, then serve with milk in a bowl.
Lunch: Monkey Platter (Shared Lunch)
A monkey platter features an assortment of small, fresh bites arranged on a plate to form a complete meal. Mix and match simple, wholesome snacks for endless variety.
Ingredients for 1 serving
1 boiled egg
100 grams blueberries
4 goat cheese cubes
8 cucumber slices
4 red pepper strips
Preparation
Arrange everything artfully on a plate or platter, perfect for sharing.
Dinner: Cauliflower Nasi
Ingredients for 4 servings
300 grams cauliflower rice
1 onion, chopped
Coconut oil or butter for frying
2 tsp lemon juice
2 tbsp tomato purée
Generous splash of salty soy sauce
Salt and pepper to taste
500 grams leeks (in rings)
1 green pepper (in pieces)
1 cm fresh ginger
2 tomatoes
1 tsp cumin powder
1 tsp coriander powder
100 grams bean sprouts (add last)
4 fried eggs (serve on the side)
Preparation
Prepare cauliflower rice by pulsing cauliflower in a blender until rice-like. Set aside and stir-fry briefly in a wok with coconut oil just before serving to keep it crisp (overcooking makes it mushy).
Heat oil in a large pan and sauté the onion until softened. Add chopped vegetables and cook until tender. Stir in remaining ingredients (except bean sprouts and eggs), simmer briefly on low heat, then add sprouts. Serve with cauliflower rice and fried eggs.
Need more sugar-free ideas?
This menu is from the Sugarchallenge e-cookbook 30 Sugar-Free Daily Menus, crafted by nutrition experts Carola van Bemmelen and Sharon Numan for those starting a sugar-free journey.
A new challenge launches January 5, 2015: Sugar Free Slim. Join a 6-week group challenge. More information or sign up >>
