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A 30-day plan to remove added sugar from foods and drinks while keeping whole foods and eating enough. Each week builds from simple repeated meals toward label reading, eating out, and deciding what to continue after day 30.
For 30 days, you will remove added sugar while eating enough whole foods and building habits you can keep.
Each week keeps the same core rules while adding one practical skill.
Days 1-7 · Week 1
Clear out sweetened drinks, sweets, sugary cereals, bars, sauces, and dressings, then repeat three simple meals you already know.
Days 8-14 · Week 2
Keep week 1 changes, remove flavored creamers, sweetened plant milks, and protein bars, then add one breakfast and one lunch.
Days 15-21 · Week 3
Check labels quickly and plan one meal out with plain protein, starch, vegetables, and sauce on the side.
Days 22-30 · Week 4
Notice what can stay out, intentionally choose one or two added-sugar foods for later, and record three meals for month two.
Set your policy before day 1, then use it consistently for the full month.
Write down whether you allow honey and maple syrup, non-nutritive sweeteners, or neither.
Read the added sugars line, not total sugars, and check drinks, breads, sauces, and dressings closely.
Fruit, plain milk, and plain yogurt stay because their naturally occurring sugar is not added sugar.
Build satisfying meals and snacks because under-eating can turn a craving into a binge.
Simple repetition is intentional, especially during the first week.
Work down this list in order when a craving arrives.
Delay the decision for 15 minutes and have a real snack first.
Try plain Greek yogurt, eggs, tuna, nuts, or cheese.
Leave the kitchen, step outside, or refill your water.
Try tea, a shower, a 10-minute walk, or brushing your teeth.
Reach for the same emergency snack each time, such as boiled eggs or roasted chickpeas.
A hard moment does not erase the work you have done.
After a dessert or difficult afternoon, return to the plan at your next meal without restarting the month.
Write down three meals you will continue cooking after day 30.
After day 30, aim for added sugar below about 10 percent of calories, or roughly 50 grams daily on a 2,000-calorie diet.
Speak with a qualified health professional or dietitian before starting if you have diabetes, take glucose-lowering medication, or follow a clinical meal plan.
Use these week-by-week examples as simple combinations to repeat or adapt.
Week 1
Week 2
Week 3
Week 4
Keep the occasion while replacing the added-sugar item.
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