My Sugar Free Menu
- eggs – scrambled, fried, poached – however you like them
- Full fat plain yoghurt with fruit pieces and/or cinnamon or other sweet herbs added to it (I make my own yoghurt – see how here),
- Cooked quinoa (in place of porridge) – I would also have it with cinnamon, ginger and sunflower seeds.
I sometimes make rye waffles (click here for recipe) which I have with houmous or peanut butter.
Plus I eat rice cakes (other sugar free crackers could work as well) with peanut butter, coconut oil, houmous, cheese and so on.
For the kids usually mid morning I make up a plate of sliced up fruit, veg sticks, slices of cheddar cheese and a rice cake with yeast extract or peanut butter on it and sometimes I join in.
The other day I had a go at making savoury flapjacks, which I like the idea of, but my recipe needs some work…
To start with I ate wholegrains of all sorts, but after a while gave up wheat (I did this because I thought it might also not be agreeing with me and wanted to see if it made a difference – not sure about that yet…)
I tend to make a lot of meals up as I go along, but this is an example of the types of things I might have for dinner:
- Roast chicken, roast veg and roast potatoes
- Baked potatoes with cheese or houmous (click here for houmous recipe). I do also have baked beans but they do contain sugar…
- Burgers, chips and peas (sometimes I make them myself, sometimes I don’t)
- Fish fingers (or oven cooked salmon) and chips (as above but probably would have a polenta crumb rather than breadcrumbs these days see my first attempt at fish fingers here)
- I used to eat pasta with a cheese sauce (using wholewheat pasta and wholewheat flour in the cheese sauce).
- I used to eat wholewheat homemade pizza.
- Salmon, broccoli and brown rice (used to have noodles drizzled with soy sauce) – cooked in a 3 tier steamer
- Omelettes – I use two eggs mixed with a little milk. Sometimes I add courgette chunks to the pan before I pour the egg in. Then I lay slices of cheese over the top of the egg and once cooked fold it in half and serve.
- Stir fried chicken (usually left over from when we have had a roast) and vegetables with soy sauce with brown rice (also drizzled with soy sauce). Soy sauce does contain wheat, but I haven’t quite managed to give that one up yet…
- Spaghetti bolognaise or meatballs in a tomato sauce (I started off with wholewheat spaghetti, but now more likely to have with brown rice, quinoa or grated carrot). See my meatball recipe here (might use rye flour in future…) and my tomato sauce recipe here
- Oven baked trout with quinoa or brown rice mixed with homemade tomato sauce (and probably with some peas/ courgette chunks / other veg added to the tomato sauce)
- Lentils and barley, with stir fried veg (including onion and garlic) with added tomato puree and passata or this lovely coconut and coriander lentils
- Very occasionally I do slow cooked lamb with roast potatoes.
- Rye waffles with lemon juice (or wholewheat pancakes if you are eating wheat)
- Fruit salad
- Rice cakes with clotted cream and strawberries
- A little bowl of nuts and seeds (at the beginning I had these with raisins before I gave them up)
- Plain yoghurt with chopped up fruit
- Frozen yoghurt flavoured with a fruit of your choice…
- I avoid sugar, sugar substitutes and wheat wherever possible. I allow myself to make minor exceptions e.g. I occasionally have it in savoury food when out and about or at home to keep the peace (read more about that here) or when I haven’t worked out an alternative yet.
- I try to stick to full fat foods and avoid vegetable oils where possible (except extra virgin cold pressed olive oil, which has come in a dark bottle and has a production date as well as an expiry date on it – other versions may not actually be 100% extra virgin cold pressed olive oil)
- I eat breakfast, lunch and dinner every day, plus I tend to have a mid morning and mid afternoon snack.
- I try to have a mixture of proteins, carbohydrates and fruit/ veg in most meals and snacks (I used to have chopped up banana in my breakfast oats – I should really find a replacement fruit for breakfast…)
I hope this mini series on why and how I quit sugar was helpful – if anyone has any questions please let me know!
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