7-Day Sugar-Free Diet Plan
Day 1
Morning: Warm lemon water + green tea
Breakfast: Vegetable omelette + 1 small bowl oats with chia & flax seeds
Snack: Cucumber & carrot sticks with hummus
Lunch: Brown rice + dal + steamed mixed vegetables + cucumber salad
Snack: Roasted chickpeas + herbal tea
Dinner: Grilled chicken/fish/paneer + broccoli & spinach sauté + clear vegetable soup
Day 2
Morning: Warm turmeric water
Breakfast: Greek yogurt (unsweetened) + 5-6 walnuts + 3 strawberries
Snack: Boiled egg + cucumber slices
Lunch: Quinoa + moong dal + stir-fried zucchini & beans
Snack: Sprouts salad with lemon & coriander
Dinner: Grilled tofu + steamed carrots & broccoli + tomato soup
Day 3
Morning: Green tea + lemon water
Breakfast: Besan (gram flour) cheela with spinach & coriander
Snack: Handful of almonds + 1 kiwi
Lunch: Brown rice + rajma curry + mixed vegetable stir fry
Snack: Roasted makhana (fox nuts) with pepper
Dinner: Baked fish/chicken + sautéed asparagus + spinach soup
Day 4
Morning: Jeera water (cumin water)
Breakfast: 2 boiled eggs + sautéed mushrooms
Snack: Cucumber & celery sticks with unsweetened peanut butter
Lunch: Millet roti + chana masala + cucumber-tomato salad
Snack: Roasted pumpkin seeds + green tea
Dinner: Paneer stir-fry with bell peppers + broccoli soup
Day 5
Morning: Warm ginger water
Breakfast: Moong dal chilla with mint chutney
Snack: Greek yogurt + sunflower seeds
Lunch: Quinoa + masoor dal + sautéed beans & carrots
Snack: Boiled sweet potato slices (small portion)
Dinner: Grilled chicken/fish + spinach & zucchini sauté + mushroom soup
Day 6
Morning: Lemon water + cinnamon tea
Breakfast: Scrambled eggs + ½ avocado
Snack: Handful of cashews + 1 guava
Lunch: Brown rice + sambar + steamed drumsticks & beans
Snack: Sprouts salad with cucumber, tomato, and lemon
Dinner: Grilled paneer/tofu + sautéed broccoli & cabbage + clear veg soup
Day 7
Morning: Green tea + turmeric water
Breakfast: Vegetable upma made with millet
Snack: Almonds + pumpkin seeds
Lunch: Quinoa + chole + sautéed spinach & capsicum
Snack: Roasted makhana or chickpeas
Dinner: Baked fish/chicken + asparagus & zucchini + lentil soup
