The 3-Week Sugar Step Down Plan

Cut your dependence on sugar with this manageable plan from JJ Virgin, author of the Sugar Impact Diet.

The 3-Week Sugar Step Down Plan

Step 1: Replace High for Medium Sugar Impact Foods

Make a simple swap from high sugar foods to medium ones. Get the full list of high, medium and low sugar foods here.

What to eat: 


Breakfast: Coco-Cashew Shake with fruit.

Lunch: Pan-Seared Salmon in Rice Wraps and a mixed green salad.

Dinner: Italian Burgers with Olive Tapenade and half a baked sweet potato.

Snack: Honeydew with Greek-style coconut or dairy yogurt with chopped almonds.

Step 2: Trade Medium Sugar Impact Foods for Low Sugar Impact Foods

You should also avoid most fruits to lower you sugar intake as much as possible.

What to eat:

Breakfast: Coco-Cashew Shake. 

Lunch: Roast Beef and Vegetable Lettuce Wrap With Chipotle Vinaigrette and Simple Tomato Salad with Chickpeas and Feta Cheese.

Dinner: Mediterranean-Style Chicken Kabobs and Lentils alla Rustica and Pan-Fried Artichoke Hearts with lemon and garlic. 

Snack: Turkey, Bacon, Lettuce and Tomato Roll-Up.

Step 3: Maintain

To keep your sugar consumption to a minimum, swap three to four low sugar impact foods for medium sugar impact foods. One to two of these servings should be fruit. Treat yourself to one high sugar impact food at the end of the week.

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