Low Sugar Meal Plan


Sugar has been on my mind lately.  This week I’ll share some great resources about sugar research and the effects it’s having on our kids today.  No matter where you stand in your nutrition journey, I think it’s safe to say we all agree on one thing:

We are eating too much sugar!

Ok, glad we can agree. In fact, the USDA says each American consumes more than 150 lbs of sugar each year. That was back in 1996.  Imagine today, 15 years later!  Yikes. Scary stuff. Another thing we know that sugar is sugar. Whether you are consuming brown sugar, white sugar, honey, molasses, corn sugar, HFCS, it’s all sugar.  My personal opinion, is that I would never group fruit with this.  Fruit, packaged in it’s original form with the fiber and nutrients has less of an impact on our insulin than sugar taken out and refined.

So, in light of my current anti sugar passion, let’s have a meal plan that is LOW IN SUGAR!

Breakfast Lunch Snack Dinner
Monday Scrambled eggs plus sliced apples (or warm applesauce) Chicken Noodle soup with carrots, celery, and onions (No school-MLK day) Whole grain crackers, hummus, and small orange Chicken Fingers with Tuesday Steel cut oats with coconut milk and berries Whole wheat tortilla with pinto beans, rice, cheese, shredded lettuce, and tomatoes Cottage cheese and pineapple Lean Beef strips with broccoli and brown rice
Wednesday Egg “McMuffin”.  Whole wheat english muffin with egg and slice of lean ham. Plus banana Tuna sandwiches with whole wheat English muffin and sprouts plus green salad Plain Greek yogurt with frozen berries Packed Pasta From Oxygen Magazine, which I love because I’m  a magazine junkie!
Thursday Cream of wheat with peaches and milk Whole wheat pita filled with chopped chicken, avocado slices, greens, and tomatoes String cheese and olives (my kids favorite!) Vegan Chili with carrots, onions, garlic, and green peppers. Homemade tortilla chips
Friday High fiber cereal with sliced bananas and plain yogurt Cold pasta and veggie salad 1 ounce walnuts with 1 ounce raisins Pork Tenderloin with sweet potatoes and green beans

Looking ahead this week on the blog:

  • Monday– Oatmeal recipe
  • Tuesday-Sugar Discussion
  • Wednesday– Green salad in a school lunch
  • Thursday-Homemade yogurt
  • Friday– Exercise Idea

Lastly, Fitz– author of The Everything Flat Belly Cookbook and celebrity Fitness trainer, AND person I met in real life on a blogging trip to Chicago is running a 5 part series of effective treadmill training at home.  It’s for both parents and children, and I thought you might be interested:

To say that treadmills are most commonly used for walking and running would be a major understatement; these machines are almost always used for walking and running! If you’ve got a quality treadmill though, you may be able to use it for some strength training as well. Who better to show us some innovative new training techniques than celebrity fitness expert, Fitz Koehler, and celebrity children’s entertainer, Anthony Field of The Wiggles? Also, if you’ve got kids in your home and are considering a proper location, check out this feature to ensure you’ll both use that treadmill often and your kids will be safe as well.

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Hi! We are trying rye bread this week with our sandwiches. I researched that it doesn’t raise the glycemic index as much as other breads. Almond butter is on the menu plan too this week instead of regular peanut butter. We are making small changes but you have to start somewhere, right?

I just wrote a post about the stress of figuring out what to make for dinner. A meal plan was suggested and I found this. Are you super structured? What if the plan changes? Do you buy all groceries in one trip? Do your kids eat all these meals too? Thanks in advance for your help.

Hi Beth, I’m glad you found my blog. We here are more flexible than you would think. I like to think of the menu plan as a list of alternative ideas. If I were to prepare everything on the plan, I would be spending way too much time in the kitchen. I do have the food necessary to make what’s on the plan. I print it up and put it on the fridge. This way, when we don’t feel like eggs for breakfast (which is what we usually eat), we can look at the breakfasts and choose something else. If we don’t feel like sandwiches for lunch, we can look at the list. The best part is since my kids are older and love to say, “I’m starving, what can I eat?” They can look at the snacks, and know we have the food to prepare any of the snacks. Dinner, I usually stick with, just because it’s easier than coming up with something else. But sometimes I won’t… if there is too many leftovers, we’ll have leftovers. If I’m too busy to make something, we’ll make taco’s 🙂
As far as my kids: They eat all the dinners for sure, breakfast, 50% probably. Snacks, maybe one of the snacks, they’ll eat all week.

I am trying to decrease my family’s sugar intake (but most of all my own) this year so I am glad to see your post. I can use all the ideas I can get.