The 5-Day Sugar Detox Meal Plan

This meal plan includes breakfast, lunch, and dinner for five days. Each meal is designed to be low in sugar, balanced, and nutritious.

Day 1: Monday

Breakfast: Green Smoothie Bowl

• • 1 cup unsweetened almond milk

• • 1 cup spinach

• • 1/2 avocado

• • 1/2 banana (preferably green to reduce sugar content)

• • 1 tablespoon chia seeds

• • Blend all ingredients and top with a sprinkle of nuts and seeds.

Lunch: Quinoa and Veggie Salad

• • 1 cup cooked quinoa

• • 1 cup mixed greens

• • 1/2 cup cherry tomatoes

• • 1/2 cucumber, sliced

• • 1/4 cup crumbled feta cheese

• • Olive oil and lemon juice dressing

Dinner: Baked Salmon with Asparagus

• • 1 salmon fillet

• • 1 bunch of asparagus

• • 1 tablespoon olive oil

• • Lemon slices

• • Season with salt, pepper, and garlic. Bake at 375°F (190°C) for 20 minutes.

Day 2: Tuesday

Breakfast: Greek Yogurt with Nuts and Berries

• • 1 cup plain Greek yogurt

• • A handful of mixed nuts

• • 1 Cup of fresh soursop fruit (not the juice alone). 

Lunch: Chicken and Avocado Salad

• • 1 grilled chicken breast, sliced

• • 1 avocado, diced

• • Mixed greens

• • 1/4 cup red onion, sliced

• • Olive oil and balsamic vinegar dressing

Dinner: Stir-Fried Tofu with Vegetables

• • 1 block firm tofu, cubed

• • 1 cup broccoli florets

• • 1 red bell pepper, sliced

• • 1 tablespoon soy sauce (low sodium)

• • 1 tablespoon sesame oil

• • Stir-fry tofu and vegetables until cooked through.

Day 3: Wednesday

Breakfast: Scrambled Eggs with Spinach and Tomatoes

• • 2 eggs

• • 1 cup spinach

• • 1/2 cup cherry tomatoes, halved

• • 1 tablespoon olive oil

Lunch: Lentil Soup

• • 1 cup cooked lentils

• • 1 carrot, diced

• • 1 celery stalk, diced

• • 1 onion, diced

• • 2 cups vegetable broth

• • Simmer all ingredients until vegetables are tender.

Dinner: Grilled Chicken with Sweet Potato and Green Beans

• • 1 grilled chicken breast

• • 1 sweet potato, baked

• • 1 cup green beans, steamed

Day 4: Thursday

Breakfast: Chia Seed Pudding

• • 1/4 cup chia seeds

• • 1 cup unsweetened almond milk

• • A handful of fresh berries

• • Mix chia seeds and almond milk, refrigerate overnight, and top with berries.

Lunch: Turkey Lettuce Wraps

• • Sliced turkey breast

• • Large lettuce leaves

• • Sliced avocado

• • Sliced bell peppers

• • Wrap ingredients in lettuce leaves and enjoy.

Dinner: Beef and Broccoli Stir-Fry

• • 1 cup lean beef, sliced thinly

• • 1 cup broccoli florets

• • 1 tablespoon soy sauce (low sodium)

• • 1 tablespoon olive oil

• • Stir-fry beef and broccoli until cooked through.

Day 5: Friday

Breakfast: Overnight Oats

• • 1/2 cup rolled oats

• • 1 cup unsweetened almond milk

• • 1 tablespoon chia seeds

• • A handful of fresh berries

• • Mix oats, almond milk, and chia seeds, refrigerate overnight, and top with berries.

Lunch: Spinach and Tuna Salad

• • 1 can of tuna, drained

• • 1 cup spinach

• • 1/4 cup red onion, sliced

• • 1/2 cucumber, sliced

• • Olive oil and lemon juice dressing

Dinner: Baked Cod with Roasted Vegetables

• • 1 cod fillet

• • 1 cup mixed vegetables (zucchini, bell peppers, carrots)

• • 1 tablespoon olive oil

• • Season with salt, pepper, and herbs. Bake at 375°F (190°C) for 20-25 minutes.