--- title: "7-Day Sugar Detox Diet: How to Cut Back on Sugar" description: "Learn how to detox from sugar, reduce cravings and reset your eating habits with a simple, balanced cleanse." url: "https://www.sutterhealth.org/health/sugar-detox-diet" --- 1. [Home](https://www.sutterhealth.org/) / 2. [Health and wellness](https://www.sutterhealth.org/health) / 3. Sugar Detox Diet # The Sugar Detox Diet Kick cravings with this 7-day sugar detox diet plan from Sutter dietitians. * * * April 3, 2026Medically reviewed by [Karen Astrachan, M.S., R.D., CDE](https://www.sutterhealth.org/find-provider/karen-astrachan-1046238159) If you’ve been considering doing a sugar detox diet, let this be your sign to take the plunge. After all, limiting sugar — particularly added sugar — can help improve your health. People who eat less sugar are at lower risk for obesity, metabolic syndrome and inflammatory diseases. They also may be at lower risk of diabetes and Alzheimer’s disease. They’re also less likely to eat compulsively. Added sugar can sneak into your diet in lots of different ways. It’s not only found in sweets. Sugar is added to everything from protein bars to flavored yogurt. If you’re trying to figure out how to detox from sugar, try this seven-day low-sugar cleanse. ## Sample Menu **Monday** **Tuesday** **Wednesday** **Thursday** **Friday** **Saturday** **Sunday** ### Monday Day 1 of this sugar detox diet focuses on protein, fiber and low-glycemic foods to help reduce cravings and support steady energy as you begin to detox from sugar.  **Breakfast** - 2 eggs scrambled with spinach and mushrooms - 1 cup of green tea **Lunch** - Tuna salad   - 1 can of tuna - 2 teaspoons of mayo - 1 teaspoon of capers - Chopped peppers - Green onions - Arugula - Mixed greens - 1 tablespoon of vinaigrette dressing - 1 cup of green tea **Snack** - 2 pieces of string cheese **Dinner** - 4 ounces roasted, rotisserie or barbecued chicken (prepare extra for other meals) - Steamed broccolini - 1 cup of cooked brown rice - 1 cup of peppermint tea - Sliced apple with cinnamon  **Monday** ### Monday Day 1 of this sugar detox diet focuses on protein, fiber and low-glycemic foods to help reduce cravings and support steady energy as you begin to detox from sugar.  **Breakfast** - 2 eggs scrambled with spinach and mushrooms - 1 cup of green tea **Lunch** - Tuna salad   - 1 can of tuna - 2 teaspoons of mayo - 1 teaspoon of capers - Chopped peppers - Green onions - Arugula - Mixed greens - 1 tablespoon of vinaigrette dressing - 1 cup of green tea **Snack** - 2 pieces of string cheese **Dinner** - 4 ounces roasted, rotisserie or barbecued chicken (prepare extra for other meals) - Steamed broccolini - 1 cup of cooked brown rice - 1 cup of peppermint tea - Sliced apple with cinnamon  **Tuesday** ### Tuesday You made it through Day 1 — way to go! How are you feeling so far? If this sugar cleanse has you missing something sweet after dinner, opt for a couple of squares of dark chocolate. **Breakfast** - Smoothie - 20 grams of whey powder - 1 cup of mixed berries - 1 tablespoon of ground flax seeds - 1 cup of water with ice - ¼ cup of tofu (optional) **Lunch** - Chicken salad - 4 ounces chopped leftover chicken - Mixed vegetables - 1 teaspoon of pesto   - ½ apple - 2 tablespoons of vinaigrette dressing - 1 cup of green tea **Snack** - 1 small plain yogurt - 1 cup of green tea **Dinner** - Stir-fry vegetables (prepare extra for other meals) - 1 cup of cooked brown rice - 1 cup of herbal tea - 2 pieces of 76-80% dark chocolate **Wednesday** ### Wednesday Day 3 of your sugar detox diet offers plenty of crunch and highlights convenience with meals that use leftover chicken and stir-fry vegetables. **Breakfast** - 1 cup of cottage cheese - 1 cup of fruit - 1 cup of green tea **Lunch** - Salad - Stir fry vegetables (leftover) - Salad greens - Tomatoes - 1 teaspoon of pine nuts - Chopped turkey or chicken - 2 tablespoons of vinaigrette dressing - 1 cup of miso soup, vegetable stock or chicken soup - 1 cup of green tea **Snack** - 15-20 grams of whey mixed in water - 1 pear **Dinner** - Broiled 4-ounce ground beef burger topped with: - 1 cup of romaine lettuce - Sliced tomato - Oil and vinegar - Pickles - 1 teaspoon of mustard - 1 teaspoon of mayonnaise - 1 cup of chamomile or peppermint herbal tea **Thursday** ### Thursday It’s sugar detox Day 4 and you know what that means: After today, you’ll be halfway through! Keep up the good work. **Breakfast** - 2 boiled eggs - 1 cup of mixed berries - 1 cup of green tea **Lunch** - Salad - Mixed greens - Artichoke hearts - Olives - Tomatoes - Cucumbers - 1 tablespoon of parmesan - 4-ounce veggie, chicken or turkey burger - 1 cup of green tea **Snack** - 15-20 grams of whey mixed in water - 1 apple - 1 cup of green tea **Dinner** - Fajitas\* - 4 ounces chicken - 1 cup of cooked red or kidney beans - ½ avocado slice - Shredded romaine with olive oil and lemon - 1 cup of herbal tea - 1 pear with 1 tablespoon of almond butter **Friday** ### Friday Sugar detox Day 5 shows that you don’t have to forgo sweets altogether. Select ripe fruit for your morning smoothie and afternoon pick-me-up for a sweet treat. **Breakfast** - Smoothie - 20 grams of whey powder - 1 cup of mixed berries - 1 tablespoon of ground flax seeds - 1 cup of water with ice - ¼ cup of tofu (optional) **Lunch** - Leftover chicken fajitas on beans **Snack** - 15-20 grams of whey mixed in water - 1 orange **Dinner** - 4 ounces of broiled salmon, halibut, ahi, sole, tilapia or sea bass with fresh lemon and/or 1 teaspoon of pesto - Broiled asparagus with vinaigrette - ½ sweet potato or yam roasted with rosemary and garlic - 1 cup of herbal tea - Sparkling water with lemon or lime - 1 pear **Saturday** ### Saturday It’s Day 6 of your sugar cleanse, and you’re doing an amazing job! Are you beginning to feel different energy-wise? **Breakfast** - Omelet - 2 eggs - Smoked salmon - Asparagus - Parmesan cheese - ½ grapefruit - 1 cup of green tea **Lunch** - Chicken salad - 4 ounces cooked and chopped or shredded chicken chopped - 1 teaspoon of plain yogurt - 1 teaspoon of mayo - lemon juice - 1 teaspoon of curry powder - 1 teaspoon of pine nuts - ½ chopped apple - Red or yellow pepper - 1 cup of green tea **Snack** - 15-20 grams of whey blended with 1 orange or ½ cup of berries and ½ cup of water - 1 cup of green tea **Dinner** - 4 ounces of lamb or steak - 1 cup of roasted vegetables - 2 pieces of 76-80% dark chocolate **Sunday** ### Sunday You’ve made it to sugar detox diet Day 7! Way to go! Finish strong and take stock of how you feel. Which changes can you make permanently? **Breakfast** - 3-4” slice of crustless quiche\* - 1 cup of green tea or coffee **Lunch** - 1 cup of miso soup, vegetable stock or chicken soup - 1 apple - 1 cup of green tea **Snack** - 15-20 grams of whey blended with 1 orange or ½ cup of berries and ½ cup of water - 1 cup of green tea **Dinner** - Baked fish: Add a squeeze of lemon, slices of lemon, salt and pepper and bake for 15 minutes at 350° degrees - Sautéed green beans, roasted sweet potato, Swiss chard or kale - 1 cup of herbal tea - Apple sliced with cinnamon ## Recipes ### Vinaigrette Dressing **Mix together:** - 1 teaspoon agave - 1 teaspoon of Dijon mustard - 1 cup balsamic vinegar - 1/3 – 1/2 cup olive oil - Garlic - Salt and pepper ### Chicken Patties - 1 ½ pounds of ground white chicken - 3 tablespoons of chopped fresh sage - 3 tablespoons of chopped fresh oregano - Salt and pepper - 2 chopped green onions - 2 tablespoons smoked paprika - 1 knob of ginger micro-planed into the mixture **Steps**: Mix together: 1. Form into patties and place on a hot grill. 2. Cook 2-3 minutes each side, depending on the size of the patties. Makes approximately eight 4-ounce patties. ### Kale or Swiss Chard with Olives and Lemony Dressing - 1 bunch of kale or Swiss chard - 1 clove of garlic crushed - 1 tablespoon of olive oil - ¼ cup of pitted Kalamata olives - Juice and zest of 1 lemon - ¼ teaspoon of paprika or chili powder - Salt and pepper **Steps**: 1. Roughly chop the kale or chard. 2. Steam until the leaves wilt but the color stays dark green, about 3-4 minutes. 3. While the kale is steaming, zest the lemon, and then squeeze the juice into a bowl. Add the crushed garlic, oil, salt and pepper and smoked paprika or chili. 4. Add the dressings and olives to the kale, coating all the leaves. ### Roasted Cauliflower - 1 head of cauliflower - 2 tablespoons of canola oil - Spices: 2 teaspoons of turmeric, 1 teaspoon of curry powder, salt and pepper or 2 teaspoons of smoked paprika, 1 teaspoon of cumin, 1 teaspoon of garlic, salt and pepper or any combination of your favorite spices. - 1 tablespoon of balsamic vinegar or fig balsamic vinegar (optional) - 1 tablespoon of chopped mint (optional) **Steps**: 1. Preheat oven to 350° degrees. 2. Cover a baking sheet with parchment paper. 3. Cut the cauliflower into small florets, then use your hands to coat the cauliflower in oil and spices. 4. Spread the cauliflower on the baking sheet. 5. Bake for about 20 minutes. Optional: Using the parchment paper as a chute, pour the cauliflower into a bowl and add the balsamic or fig balsamic vinegar and the mint to the hot cauliflower. ### Crustless Quiche - Beat 6 eggs in a baking dish. - Add cooked vegetables such as roasted cauliflower, zucchini, eggplant, Swiss Chard, onions and garlic. - Add ¼ cup of parmesan and a pinch of herbs. - Bake at 350° F for 20 minutes. ### Chicken Fajitas - 4 chicken breasts sliced lengthways (as if you were going to butterfly them) and then sliced finely across - 2 tablespoons of smoked paprika - 3 tablespoons of Braggs aminos - Salt - 1 teaspoon of dried onions - 2 lemons, zested and juiced - Splash of hot sauce - ½ cup of cold green tea (optional) **Steps:** 1. Combine all ingredients except the chicken to make a marinade. 2. Place the chicken in the marinade 2-3 hours. 3. Pour the chicken and the contents into a pan. 4. Cook on low to medium until chicken is done. ## Looking Beyond Sugar Cravings? Sometimes challenges with food, eating patterns or emotional well-being may benefit from additional support. Learn about treatment options and mental health services here at Sutter. ### Support for Eating Disorders Get team-based care designed to help you and your family navigate recovery. [Explore Treatment](https://www.sutterhealth.org/services/eating-disorder-treatment) ### Outpatient Mental Health Care Choose from in-person and virtual therapy programs tailored to your needs and schedule. [Explore Services](https://www.sutterhealth.org/services/behavioral-health-outpatient) ## Explore related topics [Nutrition](https://www.sutterhealth.org/health/articles?facets=%5B%7B%22i%22%3A%22c_healthTopics.name%22%2C%22v%22%3A%5B%22Nutrition%22%5D%7D%2C%7B%22i%22%3A%22builtin.entityType%22%2C%22v%22%3A%5B%22Sutter+Health+Page%22%5D%7D%5D&limit=10&verticalKey=health-and-wellness)[Meal Plans](https://www.sutterhealth.org/health/articles?facets=%5B%7B%22i%22%3A%22c_healthTopics.name%22%2C%22v%22%3A%5B%22Meal+Plans%22%5D%7D%2C%7B%22i%22%3A%22builtin.entityType%22%2C%22v%22%3A%5B%22Sutter+Health+Page%22%5D%7D%5D&limit=10&verticalKey=health-and-wellness)[Nutrition Basics](https://www.sutterhealth.org/health/articles?facets=%5B%7B%22i%22%3A%22c_healthTopics.name%22%2C%22v%22%3A%5B%22Nutrition+Basics%22%5D%7D%2C%7B%22i%22%3A%22builtin.entityType%22%2C%22v%22%3A%5B%22Sutter+Health+Page%22%5D%7D%5D&limit=10&verticalKey=health-and-wellness)[Special Diets](https://www.sutterhealth.org/health/articles?facets=%5B%7B%22i%22%3A%22c_healthTopics.name%22%2C%22v%22%3A%5B%22Special+Diets%22%5D%7D%2C%7B%22i%22%3A%22builtin.entityType%22%2C%22v%22%3A%5B%22Sutter+Health+Page%22%5D%7D%5D&limit=10&verticalKey=health-and-wellness) ## More Healthy-Eating Advice Sutter dietitians can help you by offering tips for making healthier food choices. [Book an Appointment](https://www.sutterhealth.org/book-appointment) ## Meet our care team ![Karen Astrachan, M.S., R.D., CDE](http://a.mktgcdn.com/p/nKx1dZMDXfnrdBnYeQGOeIHXK0JX4wJwX-l0kjh73F0/1.0000/191x191.jpg) [Karen Astrachan, M.S., R.D., CDE](https://www.sutterhealth.org/find-provider/karen-astrachan-1046238159) Diabetes Educator Dietitian/Nutritionist ```json {"@context":"https://schema.org","@type":"MedicalOrganization","name":"Sutter Health","@id":"https://www.sutterhealth.org/#medicalorganization","url":"https://www.sutterhealth.org","logo":"https://www.sutterhealth.org/static/images/sutter-health-logo.svg","address":{"@type":"PostalAddress","streetAddress":"2200 River Plaza Drive","addressLocality":"Sacramento","addressRegion":"CA","postalCode":"95833","addressCountry":"US"},"areaServed":{"@type":"AdministrativeArea","name":"California"},"sameAs":["https://www.facebook.com/SutterHealth","https://www.instagram.com/sutterhealth/","https://x.com/SutterHealth","https://www.youtube.com/sutterhealth","https://www.linkedin.com/company/sutter-health","https://en.wikipedia.org/wiki/Sutter_Health"]} ``` ```json {"@context":"https://schema.org","@type":"WebPage","name":"7-Day Sugar Detox Diet: How to Cut Back on Sugar","description":"Learn how to detox from sugar, reduce cravings and reset your eating habits with a simple, balanced cleanse. 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