Starting a no sugar diet can feel overwhelming. What can you actually eat? What should you avoid? This is your complete 14-day no sugar diet food list. We have organized everything by meal type and included links to our favorite recipes to make your journey easier.
Foods You CAN Eat
Proteins (Eat Freely)
Chicken
A lean protein powerhouse with zero sugar. Chicken breast contains about 31 grams of protein per serving and keeps you full for hours. Avoid pre-marinated versions which often contain hidden sugars. Grill, bake, or sautee with olive oil and herbs.
Fish
Salmon is one of the best proteins you can eat. It contains zero sugar, high omega-3 fatty acids that reduce inflammation, and keeps your brain sharp. Wild-caught is ideal but any fresh fish works. Cod and tuna are also excellent choices.
Eggs
The perfect no sugar food. One egg has 6 grams of protein, essential vitamins, and exactly zero grams of sugar. They keep you full until lunch and prevent mid-morning cravings.
Turkey
Leaner than chicken with the same zero sugar content. Ground turkey works great for burgers and meatballs. Turkey breast is perfect for meal prep. Even turkey bacon is an option, though check labels for added sugars in some brands.
Beef
Red meat contains no sugar and is packed with iron, B12, and zinc. Grass-fed beef has better omega-3 ratios. Great for steaks, stir-fries, and slow-cooked dishes.
Tofu
An excellent protein source for vegetarians with less than 1 gram of sugar per serving. Firm tofu works best for stir-fries and grilling. It absorbs flavors beautifully.
Vegetables (Eat Unlimited)
Leafy Greens
Spinach, kale, arugula, and lettuce have virtually zero sugar and are packed with fiber. They fill your stomach without adding calories. The fiber slows digestion and helps maintain stable blood sugar levels throughout the day.
Cruciferous Vegetables
Broccoli, cauliflower, cabbage, and Brussels sprouts are nutritional powerhouses. They contain compounds that support liver detoxification, which is especially important when quitting sugar.
Healthy Fats
Avocado
Perhaps the best food for a no sugar diet. Avocados contain healthy monounsaturated fats that keep you satisfied, fiber that aids digestion, and potassium for energy. They help your body absorb nutrients from vegetables and calm sugar cravings.
Olive Oil
Extra virgin olive oil is liquid gold for no sugar eating. Use it for cooking at medium heat and for homemade salad dressings. It adds richness to meals without any sugar.
Nuts
Almonds, walnuts, pecans, and macadamia nuts are perfect snacks. They provide healthy fats, protein, and fiber to keep hunger at bay. Watch portions as they are calorie-dense. Avoid honey-roasted or flavored varieties which contain added sugar.
Complex Carbohydrates
Quinoa
A complete protein containing all nine essential amino acids. Quinoa has a low glycemic index meaning it releases energy slowly without spiking blood sugar. Perfect base for bowls and salads.
Sweet Potato
Naturally sweet without added sugar. Sweet potatoes are rich in fiber, vitamin A, and antioxidants. Their natural sweetness satisfies cravings while the fiber prevents blood sugar spikes.
Lentils
High in fiber and protein, lentils are incredibly filling. One cup provides 16 grams of fiber, which is more than half your daily needs. They stabilize blood sugar and keep you satisfied for hours.
14-Day Meal Plan
Day 1-3: Getting Started
Breakfast: Egg & Spinach Scramble or Green Detox Smoothie
Lunch: Greek Salad Bowl or Chicken Avocado Salad
Dinner: Herb Baked Salmon with steamed vegetables
Snack: Beetroot Hummus with raw veggies
Day 4-7: Building Momentum
Breakfast: Almond Flour Pancakes or Veggie Omelette
Lunch: Mediterranean Quinoa Bowl or Avocado Tuna Salad
Dinner: Zucchini Noodles with Pesto or Chickpea Curry
Snack: Mixed nuts or Cucumber Mint Water
Day 8-11: Hitting Your Stride
Breakfast: Coconut Chia Pudding or Greek Yogurt Parfait
Lunch: Cauliflower Rice Bowl or Kale & Quinoa Power Salad
Dinner: Garlic Shrimp Skillet or Stuffed Bell Peppers
Snack: Zucchini Fritters
Day 12-14: Finishing Strong
Breakfast: Mushroom & Spinach Frittata or Protein Power Bowl
Lunch: Spinach Detox Soup or Tuna & White Bean Salad
Dinner: Zesty Lemon Chicken or Coconut Curry Vegetables
Snack: Hard boiled eggs or raw vegetables
Foods To AVOID
Obvious sugars
Candy, cookies, cakes, ice cream, donuts.
Hidden sugars
Bread, pasta sauce, salad dressings, ketchup, BBQ sauce.
Drinks
Soda, fruit juice, sweetened coffee, energy drinks.
Breakfast foods
Most cereals, granola bars, flavored yogurt, pancake syrup.
Tips For Success
Read every label
Sugar hides in foods you would never expect.
Prep meals in advance
When you are hungry you make bad decisions.
Drink lots of water
Often when you think you are hungry you are actually thirsty.
Use the Sukali app
Scan foods and track your sugar intake. It makes everything so much easier.
Track Your Progress
The hardest part of a no sugar diet is knowing which foods secretly contain sugar. The Sukali app makes this easy. Just scan your food with your phone camera. The AI tells you exactly how much sugar is in it.
Start Your 14-Day Challenge
Download Sukali to scan foods, track your sugar intake, and complete your 14-day no sugar challenge successfully.