Sugar Free January Meal Planning Guide

Sugar Free January Meal Planning Guide

Okay! Let’s real quick talk about meal planning for Sugar Free January.

We aren’t going to do major meal plans during Sugar Free January but we ARE giving you a free printable template to make your weekly/monthly planning super easy. And we are LOADING YOU UP ON RECIPES so you have lots of yummy things to choose from as you decide what you want to eat this month.

My approach to meal planning has always been pretty loose 🤪 and you’ll see that reflected in my plan below:

Click here to download the Sugar Free Meal Plan Template.

And here are the recipe links for what I’ll be making during that first week:

Avocado Egg Toast

Simple Green Smoothie

Chicken and Rice Meal Prep (using quinoa)

Mushroom Penne with Walnut Pesto

Golden Soup

Cashew Coffee

I will also be making a weekly batch of Sunshine Sauce for Sugar Free January.

and the Peanut Soup? recipe coming on January 1st! 🤩

And here’s what my grocery list looks like for that first week’s plan.

I take this list and then either add it into my grocery app (we use Grocery IQ) or place an order for grocery delivery service, which is the best thing to ever make its way into our modern lives (we use Instacart). Once you add your groceries into the app, they will be organized by category, which makes shopping really easy.

That’s it!

Here are a few other lil’ tipsters for meal planning during Sugar Free January.

You don’t have to have something different every day. Batch your easy meals, like breakfast and lunch. In my example plan, I will just be eating avocado toast, and/or a smoothie, and chicken and rice meal prep for the majority of the week’s breakfasts and lunches. I don’t mind eating the same food a few days in a row as long as it’s really, really good. And I might change up some small things, like one day I might do a cheesy version of scrambled eggs on avocado toast, and one day I might just do avocado toast with a sprinkle of red pepper flakes, and one day just spicy scrambled eggs. But knowing I’ll have avocado egg toast (or some combo of that) helps me keep my shopping list short and my brain space available to think about other things.

Leave space for leftovers and eating out. If I make one pasta recipe that serves 6-8 people, and there’s only 2 of us… we should be able to eat that 3-4 times. Leave space for your leftovers, and for your weekend social gatherings with friends. It’s hard to order out when eating sugar free which is why I’m only writing in 1-2 spaces for eating out on this meal plan, but it’s doable. And I think getting out of your house to share a meal at a restaurant with friends, even if you’re just ordering a simple grilled chicken and veg entree and a glass of red wine, is important for your social/emotional health.

Limit to one fancy or new recipe per week. The only recipe on my list this week that requires more than one pan to make is the mushroom penne. I definitely don’t recommend choosing one all-new, full-on homemade recipe every night of the week. Make big batches of stuff! Eat your leftovers! At MOST, in our “real life,” I cook three recipes per week – maybe one on Monday, one on Wednesday, and one on the weekend to prepare for the week ahead. Keep it simple.

Okay, the last thing I’m going to leave you with is a nice long list of recipes that I think would be good to consider for your meal planning purposes – either breakfasts, lunches, or dinners. This should give the high-achieving super-planners in the group a highly prepared starting point for #POYsugarfreejanuary!

I am so excited to start sharing these recipes with you! THREE MORE DAYYYS.


Soft-Scrambled Eggs – A MUST-MAKE!

Pumpkin Granola

Peanut Butter Granola

Cashew Coffee – Also a creamy, dreamy favorite. One of the most popular recipes on POY!

Autumn Glow Milkshake

Caramelized Banana Oatmeal

Berry Chia Overnight Oats

Creamy Spinach Potato Breakfast Casserole

Inner Goddess Raspberry Breakfast Bowls

Six-Ingredient Sausage Potato Pie

Detox Green Apple Smoothie

Goat Cheese Scrambled Eggs with Pesto Veggies

Simple Poached Egg and Avocado Toast – What I’ll be making for breakfast all week!

Cinnamon Whole Grain Power Pancakes

Caramelized Banana Oat Muffins

Simple Green Smoothie – I make variations of this all the time. Currently I’m making it with frozen mango (instead of banana) and kale (instead of spinach). Yum!


Golden Soup – A personal favorite, and a crowd favorite!

Detox Broccoli Cheese Soup

Curry Chicken Salad

Avocado Egg Salad

Chipotle Corn Chowder

Spicy Peanut Soba Noodle Salad – YES THIS IS AS GOOD AS IT SOUNDS.

Detox Rainbow Roll-Ups

Spicy Carrot Soup

Detox Grilled Chopped Salad

Chopped Greek Salad

Spicy Chicken Sweet Potato Meal Prep – This concept works with just about any grain / protein! And it’s perfect for the Instant Pot.

Plant Power Sushi Bowls

Spring Roll Bowls

Mediterranean Quinoa Bowls – So yummy for meal prep!

Autumn Glow Salad

Creamy Peanut Chicken Lettuce Wraps

5-Ingredient Sweet Potato Turkey Chili

Green Goddess Quinoa Salad

Spicy Southwestern Salad

Rainbow Power Salad with Roasted Chickpeas

Chopped Chicken Sesame Noodles Bowls

Winter Rainbow Quinoa Salad

Rainbow Veggie Bowls with Jalapeño Ranch

Chopped Thai Salad with Sesame Garlic Dressing

Creamy Potato Kale Soup – Super crazy green color but one of our absolute FAVORITES.

Spicy Shrimp and Avocado Salad with Miso Dressing


5-Ingredient Green Curry – A winter essential.

Cauliflower Walnut Taco Meat – SUPER versatile and would be great for meal prep, too.

Moroccan-Spiced Chickpea Bowl

Sweet Potato Pizza Crust

Chili Lime Fish Tacos

Chicken Tikka Masala

Baked Salmon with Lentils – Sounds really healthy because it is. Also: SO DELICIOUS.

Healing Bowls – These have turmeric mashed sweet potatoes so YES. Get on it.

Marinated Kale and Chicken Bowls

Burst Tomato Zucchini Spaghetti

Simple Mushroom Penne with Walnut Pesto

Roasted Tomatoes with Goat Cheese Polenta

Sweet Potato Noodle with Cashew Sauce

Lemon Herb Salmon Burgers

Easy Mexican Chicken Quinoa Casserole

Creamy Garlic Herb Mushroom Spaghetti

Spicy Shrimp Tacos with Garlic Cilantro Slaw – Do it for the slaw.

Skillet Chicken Tortilla Pie

Healthy Quinoa Chicken Curry Bowls

One Pot Spanish Chicken with Potatoes

Garlic Spaghetti Squash with Herbs

Healthy Baked Pesto Rigatoni


  • 5-Ingredient Sweet Potato Turkey Chili
  • 20-Minute Lemon Pesto Penne
Read the whole recipe on Pinch of Yum