4-Week Sugar Detox Vegan Meal Plan

By Joanna 05/04/2018 In
Meal Plans

So what’s a Sugar-Free Diet? (Watch the video above)

To simple put, a sugar-free diet is one that limits all sources of added and hidden sugars in food. They are typically found in soda drinks, processed foods, desserts, pastries, sugary treats and more. Some sugar-free diets may even take it a step further and limit natural sugars, which are found in fruits, high-carb foods and even some vegetables.


So depending on your goals, you may choose to only eliminate only added sugar or both added and natural sugars. So for my 4-Week Sugar Detox Plan, I’m making this process gradual for all of you. For the first 2 weeks, the goal is to limit added sugar to no more than 25g or 6 teaspoons in a day. And I want you to start replacing refined sugar with healthier alternatives such as maple syrup, honey or stevia. But do remember that maple syrup and honey are STILL ADDED SUGARS and should be within the 6 teaspoons or 25g limit.

Simple Tips to Practice:

  • Start adding more fruits to satisfy your sugar cravings. Fruits are packed with nutrients and fibre.
  • I want you to also try using less sugar or creamer into your coffee or tea.
  • If you love soda drinks and consume them often, start swapping them for flavoured carbonated water that has no artificial sweeteners and slowly eliminating them all together.
  • The goal is eventually to just drink water!
  • You HAVE to learn to read and understand food labels because most of the foods, which you THINK are healthy may contain a lot of hidden sugars. This includes breakfast cereals, granolas, energy bars, smoothies, fruit juices, yoghurt, sports drinks, and even peanut butter.


So treat the first 2 weeks as a period of low added sugar instead of NO sugar at all. I don’t want you to experience immediate sugar withdrawal symptoms such as headaches, fatigue, low energy and even mood swings. Saying that however, some of you might still experience those symptoms, especially if your diet has been very high on sugar all these time.


For the next 2 weeks, we want to completely eliminate ALL added sugars and only consume food with natural sugars, but still keeping it to a reasonable amount. At this point, is it very important that your diet consist mainly of whole foods and no processed foods at all. You’re basically eating a balanced diet rich in protein, vegetables and healthy fats. The good news is that, your taste buds and palate CAN BE RETRAINED to adopt a less sugary lifestyle, and eventually you’ll not crave the same high-sugar foods as before.


Remember this is a guide to start you off, eventually I want you to be able to identify sugar, both added and natural and be able to lead a sugar-free lifestyle. Feel free to change and adapt some of the ingredients according to what’s available in your country.


It’s extremely important for you to watch both the 5 Signs that You’re Addicted to Sugar  and also 7 Effective Steps to Break-up with Sugar to guide you through your journey.


SHARE this video and get a friend to join you on this journey. Take pictures, tag me @joannasohofficial and #28DaySugarDetox

5 Signs that You’re Addicted to Sugar : https://youtu.be/Wj9xJ4j0hZg

7 Effective Steps to Break-up with Sugar : https://youtu.be/RyQi44hLbKQ

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