7 Day Sugar Free Challenge

Updated: May 8, 2020


To get started:

  1. Read through the SUGAR FREE 7 GUIDE to figure out which tier is best for you in this challenge! Download this document so you can use the journal on the last page!

  2. Download the FREE MEAL GUIDE for recipe inspiration on what to eat for breakfast, lunch, dinner, dessert & snacks during the next 7 days!

  3. Read through the blog post below for more info!

Follow myself @recipes4health & my partner in crime Phoebe @_naturalnourishment for recipe suggestions, our personal journeys, gut updates, skin updates and more! Also, if you guys post any recipes, any updates on how your journey is going etc. just tag #sugarfree7 so we can love on & share your recipes with the community! Message me on social media if you have any questions! Cant wait to see how you benefit from this challenge!



How much added sugar do we really consume every day? Did you know that it's recommended to limit our added sugar to 12 teaspoons or 48 g of sugar per day? To put it into perspective, a 12-oz can of soda has about 10 teaspoons of sugar. And now, sugar makes its way into not only sodas and candy, but also bread, jams, yogurts, oatmeals, condiments, soups, sauces, cereals and even nut butters!

What are the effects of eating too much added sugar? It effects the gut, causing negative digestive issues. It causes an increase in blood sugar, which in turn can suppress immune function making your body weak when fighting any disease. It can cause weight gain and breakouts on the skin. Too much sugar may cause brain fog and the worst part, causes addiction to more sugar! The more we consume sugar, the more our taste buds adapt to super sweet flavors and the more we crave it. But without that sugar, we are able to change our taste buds to really taste the sweetness coming from naturally occurring sugars in fruits and even some roasted vegetables!

What about fruit? Not all sugar is created equal. Fruit give us that fiber and protein, and high fructose corn syrup is just a bunch of empty calories. So go ahead, consume those fruits, you’ll notice that they will actually help you when your sugar cravings hit. Try munching on a crisp green apple, picking at a few blueberries or even cutting up an orange after dinner as dessert.

So with all of that said, this is a challenge to do our best to remove all added sugars from our diets for the next 7 days! I’m with you guys on this one, I have never done a challenge like this so I am looking forward to seeing how my taste buds change. It will be all about reading our labels! But let’s not be fooled, there are so many different names for sugar such has dextrose, fructose, fruit juice, high-fructose corn syrup, sucrose, rice syrup & many more! So do your research, and if you come across a ingredient you are unsure of, look it up!


More Sugar Free Recipe Inspiration!

Chocolate Zucchini Breakfast Bowl with a Coconut Cream Whip - Just omit the protein powder and Detox Organics superfood powder if you use a protein that has added sugar. You will get that chocolate flavor from the raw cacao powder with the touch of vanilla extract.

Yogurt Stuffed Acorn Squash - Check your yogurt ingredients (they always sneak in sugar into those things). You want to find some with no added sugar/sugar alcohols (Siggis Plain is my personal favorite)!

Warm Quinoa Breakfast Bowl - Just use a fruit like tart apples or pears to add some natural sweetness!

Gingerbread Zucchini Oats - I love adding cinnamon, nutmeg, ginger and cloves to my food to add some flavor without the added sugar.

Homemade Sugar-Free Protein Bars - Make sure you're using a protein powder without added sugar (collagen works great) and top with peanut or almond butter if you're feeling frisky!

Peanut Butter and Jelly Quesadillas - Use a tortilla without added sugar and my homemade raspberry jam will be the perfect compliment!

Superfood Cereal - You can add any nuts, seeds, fruits or superfoods you have on hand!

Cinnamon Fat Bombs - Think of these as a high fat, high protein truffle.

Coffee Chia Pudding with a Dairy-Free Coconut Whip - No sugar added and perfect for those who love coffee!

Salmon Caesar Salad - Savory dish that takes less than 15 minutes to throw together!

Yogi Bowl - Add any toppings you wish!


How I felt after my very first sugar free challenge:

So I completed my first sugar free challenge and I am now writing to you guys sharing my overall findings! For this time around I decided to remove all added sugar (artificial and natural including maple syrup, honey and stevia), reduce dried fruit but still consume fruit! I kept a journal of everything I was feeling throughout all 7 days and included that for you guys below. Overall, I am so happy that I did this. It showed me that a lot of my go-to snacks have added sugar in them (protein powders, granolas, and protein bars). I loved experimenting with recipes that are sugar-free and I do hope that if you all want to take on a fun challenge for yourselves, to do this challenge with your friends! Feel free to leave a comment below and share your experience, I want this to be a safe space to share your truth! Stay tuned for the next challenge ;)

#sugarfree #sugarfree #challange #sugarfreechallenge #challenge #healthtips #healthydessert

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