30-Day Slash Your Sugar Challenge

Sugar is not the only thing that can make our food taste good. Spices and extracts can add more complex, satisfying flavors to a dish or treat. Add cinnamon to your smoothie, or vanilla to your cookies, to give them more flavor without excess sweetness and calories.

Delicious as a breakfast or dinner, this recipe shows that broccoli and Cheddar are a match made in heaven. This quick weekday meal is packed with protein, fiber and vitamins to keep you full and at your best.

Sugary beverages can add up more than you think. A can of soda contains around 39 grams of added sugar (10 teaspoons) and a vanilla latte from Starbucks has 13 grams of added sugar (3 teaspoons). Steer clear of soda and sports drinks. If you are a coffee or tea drinker, try enjoying it plain or with a splash of milk, hold the sugar.

Certain condiments are sneaky sources of added sugar. For example, ketchup has 3 grams of added sugar per tablespoon, and barbecue sauce has 6 grams per tablespoon. Switching to a condiment like mustard or hot sauce will help you cut out the extra sugar and calories.

Indulge in nature’s candy. Fruit is sweet from the naturally occuring sugars it contains. They are accompanied by the water and fiber that fruit also contains, which slow down how quickly the sugar is absorbed. This prevents the spike and crash we feel from added sources of sugar.

This low-carb spin on a classic dish pumps up the fiber and nutrition, without extra sugar or calories. Serve this savory pasta with a side salad or whole-grain baguette to make it a meal.

Breakfast is the most common meal to have something sweet. However, breakfast foods like doughnuts, bars or pancakes with syrup are usually very high in added sugar and will leave you hungry throughout the day. Try a savory breakfast like avocado toast, a hard-boiled egg and fruit, or a veggie omelet to keep you full and satisfied all morning.

We are most susceptible to cravings when we are really hungry. Our brains run on glucose, which comes from carbs. When its supply gets low, it can trigger a craving for sweet, carby foods. Eating a snack or meal with complex carbs, fats and proteins, such as cheese slices and an apple, or yogurt with granola, before you feel famished can help you get ahead of a craving before it starts.

A little planning and meal-prepping can go a long way. Being prepared for mealtimes can help you steer clear of takeout or fast food, which usually add more sugar to dishes than you would at home. Check out our No-Sugar-Added 1-Day Meal Plan for inspiration.

Break out of your recipe rut with this creamy, dreamy noodle soup dish. Aromatics like ginger and lemongrass boost the flavor in this recipe without added sugars or excess salt. Packed with healthy vegetables and lean proteins, this soup could win anyone over.

Buying foods presweetened, like yogurt, can let the added sugars creep up. Choosing plain yogurt and sweetening it yourself can help you have better control of what you are eating. Try fresh or dried fruit, nuts and maybe a splash of maple syrup or honey to flavor it to your liking.

When a craving strikes, one of the best ways to overcome it is through distraction. Next time you are dreaming of something sweet, get some fresh air and take a walk. This will help take your mind off of food so that you can come back and make a snack or meal with a clearer head.

One surprising source of added sugar is store-bought bread. The average loaf contains 2 to 3 grams per slice. Reading the label for added sugars is a great way to cut down on sugar that you won’t miss. Also, check to see that your bread contains 3 grams of fiber per serving, which can help promote gut health and weight loss.

Making authentic curry is easier than you may think. Ready in less than an hour, this recipe offers a way to experience a new culture that is much cheaper and easier than a trip. Bonus: Making a homemade sauce is typically lower in sugar than a prepared sauce from the store.

Sugar is not the only thing that can make our food taste good. Spices and extracts can add more complex, satisfying flavors to a dish or treat. Add cinnamon to your smoothie, or vanilla to your cookies, to give them more flavor, without excess sweetness and calories.

Opt for whole-food snacks—like fruit, nuts, cheese or plain yogurt—over packaged snacks and bars. Whole-food snacks have no added sugar and will keep you fuller for longer if they contain protein, fat and fiber. Prepping snacks in advance can also save you money on last-minute, less-healthy purchases.

Breakfast is the most common meal to have something sweet. However, breakfast foods like doughnuts, bars or pancakes with syrup are usually very high in added sugar and will leave you hungry throughout the day. Try a savory breakfast like avocado toast, a hard-boiled egg and fruit, or a veggie omelet to keep you full and satisfied all morning.

Eating meatless has never been so delicious—or customizable! With a variety of toppings, people can easily make a sandwich their way. Making the tzatziki at home also helps you be smart with condiments.

Salads are a great way to boost your vegetable intake and reap all the nutritional benefits. However, salad dressings are not all created equal. Some store-bought brands can add sugar and other carb-rich fillers to keep them shelf stable and improve texture, especially if they are low fat. Making your own salad dressing can be as simple as whisking olive oil with balsamic vinegar. It usually is more delicious and contains no added sugar.

Sugary beverages can add up more than you think. Steer clear of soda and sports drinks. If you are a coffee or tea drinker, try enjoying it plain or with a splash of milk, hold the sugar.

We are most susceptible to cravings when we are really hungry. Our brains run on glucose, which comes from carbs. When its supply gets low, it can trigger a craving for sweet, carby foods. Eating a snack or meal with complex carbs, fats and proteins before you feel famished can help you get ahead of a craving before it starts.

This salad is a crunchy, tangy showstopper. It can be enjoyed as a side with grilled chicken or on its own as a vegetarian main. The Greek yogurt in the dressing gives it a protein boost to keep you full and boost your energy.

Whether it is to get you through an afternoon lull or calm you down before bed, tea is a great calorie- and sugar-free drink option. With endless flavors, there is bound to be a tea that is craveable and satisfying for you.

Indulge in nature’s candy. Fruit is sweet from the naturally occuring sugars it contains. They are accompanied by the water and fiber that fruit also contains, which slow down how quickly the sugar is absorbed. This prevents the spike and crash we feel from added sources of sugar.

A little planning and meal-prepping can go a long way. Being prepared for mealtimes can help you steer clear of takeout or fast food, which usually add more sugar to dishes than you would at home. Check out our No-Sugar-Added 1-Day Meal Plan for inspiration.

Make tonight pizza night with our foolproof cast-iron skillet recipe. Using fire-roasted tomatoes slashes the overall sugar in the recipe, compared to traditional pizzas that use tomato paste.

Certain condiments are sneaky sources of added sugar. For example, ketchup has 3 grams of added sugar in 1 tablespoon, and barbecue sauce has 6 grams per tablespoon. Switching to a condiment like mustard or hot sauce will help you cut out the extra sugar and calories.

When a craving strikes, one of the best ways to overcome it is through distraction. Next time you are dreaming of something sweet, get some fresh air and take a walk. This will help take your mind off of food so that you can come back and make a snack or meal with a clearer head.

Opt for whole-food snacks—like fruit, nuts, cheese or plain yogurt—over packaged snacks and bars. Whole-food snacks have no added sugar and will keep you fuller for longer if they contain protein, fat and fiber. Prepping snacks in advance can also save you money on last-minute, less-healthy purchases.

To close out the challenge, make this quick, easy dinner that’s bursting with flavor. This healthy recipe uses only one pan and is ready in 20 minutes—what’s not to love?