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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.
BodyBuddy will text you every day to keep you on track.
For 30 days, you will skip added sugar while keeping satisfying whole foods and simple meals in place.
Move through each stage while keeping the same sweetener policy and three core rules.
Days 1-7 · Week 1
Days 8-14 · Week 2
Days 15-21 · Week 3
Days 22-30 · Week 4
Set your policy before day 1, then use these rules throughout the challenge.
Choose honey and maple syrup, non-nutritive sweeteners, or neither, then write down one policy for all 30 days.
Avoid sugar added by a manufacturer or cook, while keeping the natural sugar in fruit, plain milk, and plain yogurt.
Check the added sugars line rather than total sugars, especially on sauces, dressings, breads, and drinks.
Build adequate meals because under-eating can turn a craving into a binge.
Keep week 1 deliberately simple and repeat familiar meals freely.
Each week adds one practical step without abandoning what already works.
In week 1, cook three familiar meals and use them often.
In week 2, stock boiled eggs or roasted chickpeas and eat the snack before deciding about a craving.
In week 3, read the menu beforehand and select your restaurant order before sitting down.
In week 4, write down three meals you will continue cooking next month.
Remove the obvious sources first, then watch for the less visible ones that return during busy days and meals out.
Remove soda, sweetened coffee and tea, then keep flavored creamers and sweetened plant milks out.
Leave out pastries, cookies, candy, sweetened yogurt, sugary cereal, granola bars, and protein bars with added sugar.
Avoid barbecue sauce, ketchup, bottled dressings, glazes, teriyaki, sweet chili sauce, and honey mustard when they contain added sugar.
Use eggs, plain yogurt, oats, fruit, nuts, proteins, beans, greens, rice, potatoes, vegetables, cheese, hummus, and simple seasonings.
At restaurants, choose grilled or roasted protein, a plain starch, and a vegetable with sauce on the side.
During week 4, intentionally select one or two added-sugar foods you may keep after day 30.
Keep the familiar occasion while changing what you eat or drink.
Work down this list in order when a craving arrives.
Delay the decision and eat a real snack first.
Have 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 planned emergency snack each time.
A difficult moment does not erase the work you have already done.
After a slip, make your next meal fit the plan and carry on without restarting the month.
One dessert or one hard afternoon does not cancel the day.
This is not medical advice, so speak with a qualified health professional or dietitian first if you have diabetes, take glucose-lowering medication, or follow a clinical meal plan.
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
