Sugar Free Meal Plan

Sugar Free Meal Planning

Here is a simple way to plan your low sugar, low carbohydrate meals.

First, establish how much of each macro-nutrient you will eat.

  1. Protein: 1 gram of protein for each pound of your goal body weight per day. Note: This is an upper limit, and it comes from the high protein tradition of body builders and athletes. This is the amount of protein I have consumed when the goal is to lose fat and gain, or at least retain, muscle.
  2. Carbohydrates up to your personal level of carbohydrate tolerance. Level One: 50 grams per day. Level Two 30 grams maximum per day Level Three: 20 grams of carbohydrate per day maximum (Ketogenic.)
  3. Fat: Enough to get satisfied.

Food List:

Meat, Poultry, Eggs, Fish, Tofu,

Vegetables that grow above the ground.

Low sugar Fruits:

Berries, Melons, Apples, Oranges, Grapefruit if well tolerated.

Fat: Butter, Olive Oil, Heavy Cream, Ghee, Avocado Oil.Other

Dairy: Greek Yogurt, Cottage Cheese, up to 2 oz. of cheese per day if well tolerated.


Bragg’s ACV, Lemon Juice, vinegar, herbs and spices.


Unsweetened Cocoa Powder, Liquid Stevia, Xylitol.

How many meals per day?

Level 1:

50 grams of carbohydrate per day. 3 Meals Per Day. 2 Snacks if desired.

Level 2: 30 grams max of carbohydrate per day 3 Meals Per Day. 1 or 2 snacks if well tolerated.

Level 3:

20 Grams max of carbohydrate per day= Sugar Strike/Ketogenic. 2 or 3 meals per day. May add 16/8 fasting/eating hours if helpful.

See the charts below for food choices.

Protein Choices
Fat, Dairy, and Nut Choices
Vegetable Choices
Fruit Choices

I have been using these food choices for almost 13 years now. This truly is a sustainable approach, especially when you keep listening to your body. E-mail me: if you have any questions or concerns, and as always:

Be happy, healthy, and eat for yourself.

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