7-day mindful sugar plan
what's inside WELCOME
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FOODS TO AVOID
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SHOPPING LIST
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BREAKFAST
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LUNCH
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DINNER
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! e m ew lco It’s not a detox; better yet, it’s mindful eating. To be mindful means to be conscious and aware of something and focus on the present moment. These past few months have turned our lives upside down with our normal routines not so normal anymore, and I’ll be the first one to admit that being present in the moment hasn’t been easy. I have felt the effects of this change in my body, in what I crave and how I feel on a daily basis. Luckily, I always feel better going into a new season, and this summer I am embracing my new routine and coming back to the present. To bring excitement and purpose to this next month, I thought what a better way to do this than a renewed 7-day mindful sugar plan to reset my body? And, I want you to join me on this journey! This meal plan focuses on the foods we choose to put in our bodies. There is sugar in almost everything we eat, specifically in packaged foods, and we often forget how much added sugar sneaks into our meals. I hope this plan helps you become more mindful with your buying and eating habits. No added sugar for 7 days will give you more energy, help you lose those afternoon sugar cravings and lead you to have more clarity in your day. Give your body a break from sugar, and you will look and feel awakened! I can’t wait for these 7 days, and I hope you join me on this journey towards more mindful sugar consumption! Best,
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what should I avoid? Agave + Brown Sugar + Cane Sugar + Coconut Sugar + Corn Syrup + Date Sugar + Dehydrated Cane Juice + Dextrose + Evaporated Cane Juice + Fructose + Fruit Nectars + High-Fructose Corn Syrup + Honey + Lactose + Malt Syrup + Maple Syrup + Molasses + Palm Sugar + Raw Sugar + Simple Syrup + Stevia + Sucrose + Turbinado Sugar + White Granulated Sugar
what about fruit? These 7 days of meals are focused on limiting added sugar. Fruit is made of natural sugar and while you should limit your intake of fruits to 2 servings per day, fruit will become your treat! You won’t believe how good a fresh mango tastes after you’ve removed added sugar from your diet. Fruit is nature’s dessert, so I hope you enjoy and appreciate it after the 7 days end. 4
- shopping list You by no means have to buy all of the items on the shopping list. This is merely an exhaustive list of ingredients incorporated in the 7-day meal plan. Use this as a guide, but buy foods you like or substitute with foods you already have, because you want to enjoy the foods you’re eating this week! Most of these meals are vegetarian and gluten-free, with the occasional inclusion of poultry and fish. Feel free to add additional protein if you’d like. All of these recipes can be tweaked to meet your standards, so get creative. Remember that many of these dinner recipes can translate into really great lunch options. Do not feel like you have to cook all of these recipes.
let's get shopping!
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- shopping list -
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produce
dairy/refrigerated
condiments/spices/cannedÂ
apple, 1 arugula, 1 bag asparagus, 1 bunch avocados, 5 bananas, 2 blueberries, 1 carton broccoli, 1 head butter lettuce, 1 head cauliflower, 2 heads cherry tomatoes, 1 carton cucumbers, 3 fresh basil, 2 bunches fresh dill fresh mint fresh parsley fresh rosemary fresh thyme garlic, 4 heads ginger root green bell pepper, 1 lacinato kale, 1 bunch lemons, 7 limes, 2 microgreens mixed greens morels, 8oz oranges, 2 pea shoots rainbow carrots, 1 bunch raspberries, 1 carton red bell pepper, 1 red onions, 3 roma tomatoes, medium, 2 shallots, 3 shiitake mushrooms, 8oz spinach, 3 bags summer squash, 2 watermelon radishes, 3 yellow onions, 4 zucchini, 1
almond milk asiago cheese butter, unsalted cheddar cheese coconut milk eggs, 14 garlic hummus greek yogurt, 1 large tub halloumi cheese havarti cheese manchego cheese mozzarella cheese parmesan cheese feta cheese Siete Grain Free Tortillas
almond butter, no sugar added artichoke hearts, 2 cans black pepper black truffle oil capers chickpeas, 1 (15oz) can coconut milk, 2 (15oz) can diced tomatoes, 1 (24oz) can diced tomatoes, 1 (15oz) can dried oregano extra virgin olive oil garlic salt ghee ground cinnamon ground cumin kalamata olives peanut butter, no sugar added red curry paste red pepper flakes red wine vinegar sea salt sherry vinegar sriracha sauce sun-dried tomatoes tamari unrefined coconut oil
frozen Cappello's Grain Free Pizza Crust cauliflower rice peas pineapple RollinGreens Ancient Grain Tots zucchini noodles
fish/meat/poultry dry/baking almonds, raw, unsalted, sliced brown rice buckwheat chia seeds fava beans gluten-free bread crumbs gluten-free fettuccine, 8oz gluten-free tortillas hemp seeds pistachios, raw, unsalted quinoa rice paper sheets sliced bread of choice walnuts, raw, unsalted
chicken breasts, 2 ground turkey meat, 1 lb salmon, 2 filets, 6oz each shrimp, 1 lb smoked salmon
Purely Elizabeth products Ancient Grain Pancake Mix Grain-Free Pancake Mix Original Superfood Oats Cup, 1
see this on a recipe page?
This meal plan features a few of my favorite recipes from the eating purely cookbook. If you see the image above on a specific recipe page, it indicates that it is from the cookbook. Eating purely features over 100 gluten-free recipes to help you thrive on your wellness journey. You can purchase the cookbook on purelyelizabeth.com or Amazon!
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t s a f k a bre
Superfood Oats + Berries vegan, gluten-free / 1 serving ingredients 1 Purely Elizabeth Original Superfood Oats Cup (or substitute â…“ cup oats from 10oz pouch) Âź cup fruit of choice (summer berries, banana) 1 tbsp peanut butter
instructions Follow cooking instructions on oatmeal cup, top with fruit of choice, drizzle with nut butter and start your day off eating purely!
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Green Mint Smoothie vegan, grain-free / 1 serving ingredients ½ cup almond milk 1 cup fresh spinach ⅓ cup frozen pineapple ⅓ cup ice ½ avocado juice of 1 lime, optional handful of fresh mint leaves, optional
instructions Place all ingredients in a high-speed blender. Blend on high until thoroughly combined.
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Blueberry Ancient Grain Pancakes vegetarian, gluten-free / 2 servings ingredients for the pancakes: 1 cup Purely Elizabeth Ancient Grain Pancake Mix 2 eggs ¼ cup oil 4 tbsp water
for the sauce: 1 cup fresh blueberries juice and zest of 1 lemon ½ tsp cinnamon 2 tbsp water
instructions
optional toppings: ¼ cup greek yogurt, optional sliced almonds, optional
In a small saucepan over medium heat, add blueberries, lemon, cinnamon and 2 tbsp water. Bring to a simmer and cook until sauce is thickened and coats the back of a spoon. Remove from the stove and set aside. Whisk together eggs, oil and remaining water in a medium sized bowl. Fold in the pancake mix. Over medium heat, grease a skillet and ladle pancake mix and cook for approximately 3 minutes. Flip once underside is lightly brown and repeat cooking. Serve pancakes with a dollop of greek yogurt, a spoonful of blueberry sauce, and a sprinkle of almonds. 11
Smashed Avocado Toast vegetarian, gluten-free / 1 serving ingredients for the toast assembly: ½ avocado 1 tbsp hemp seed pesto 1 radish, thinly sliced 4 cherry tomatoes Juice from 1 lime wedge Fresh greens (microgreens, sprouts) Crumbled feta for the hemp seed pesto: Choice of bread
instructions
3 cups basil ½ cup walnuts 2 cloves garlic ½ cup extra virgin olive oil 1 lemon juiced ½ cup hemp seeds sea salt, to taste
To make pesto, add all ingredients to a food processor and pulse until well combined. Toast your sourdough bread. Spread pesto on toast, top with smashed avocado, greens, radishes, tomatoes, feta and drizzle with fresh lime juice. Sprinkle with sea salt. 12
Spinach + Mozzarella Frittata
vegetarian, gluten-free / 3-4 servings ingredients 2 servings of RollinGreens Ancient Grain Millet Tots, optional (substitute sweet potatoes, russet potatoes, hash browns) 1 tbsp extra virgin olive oil 1 shallot, finely chopped 2 cups fresh spinach 6 eggs 1 cup shredded mozzarella or fresh mozzarella 1 tsp sea salt ½ tsp pepper fresh basil, optional
instructions Preheat the oven to 375 degrees F. Once the oven is heated, bake Ancient Grain Millet Tots according to package instructions. Alternatively, bake potato per your preferred method. Meanwhile, heat a small sautĂŠ pan over medium heat. Add 1 tbsp olive oil followed by shallots and sautĂŠ for 2-3 minutes, or until soft. Add fresh spinach and cook until it begins to wilt. Remove from the pan. In a large bowl, whisk eggs. Add spinach, mozzarella, tots and salt and pepper. Grease a round cast iron skillet. Pour egg mixture in pan, top with fresh basil and bake for 25-35 minutes or until eggs are set and puffy and center jiggles a bit. 13
Citrus Chia Grain-Free Pancakes vegetarian, grain-free / 2 servings ingredients 1 cup Purely Elizabeth Grain-Free Pancake Mix 2 eggs ¼ cup oil ¼ cup water 2 tbsp fresh-squeezed orange juice zest of 1 orange 1 tbsp chia seeds ¼ cup greek yogurt, optional pistachios, chopped, optional
instructions Whisk together eggs, oil, water, orange juice, half of the orange zest and chia seeds in a medium-sized bowl. Fold in the pancake mix. Over medium heat, grease a skillet and ladle pancake mix and cook for approximately 3 minutes. Flip once underside is lightly brown and repeat cooking. In a small bowl, mix together greek yogurt and remaining half of orange zest. Top with chopped pistachios. 14
Almond Butter Banana Espresso Smoothie vegan, grain-free / 1 serving ingredients 1 shot espresso, or strong coffee 1 tbsp almond butter 1 banana 1 cup coconut milk 1 tbsp unrefined coconut oil 1 cup ice
instructions Place all ingredients in a high-speed blender. Blend on high until thoroughly combined.
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Veggie Quesadilla vegetarian, gluten-free / 6 servings ingredients for the quesadilla filling: 2 summer squash, chopped and cut into ¼" slices 1 head broccoli, cut into florets 1 yellow onion, thinly sliced 2 tbsp olive oil 1 cup asiago cheese 6 gluten-free tortillas
instructions
for the pistachio artichoke pesto: ¼ cup unsalted pistachios 2 garlic cloves, chopped 1 cup basil 1 cup artichoke hearts (canned, rinsed and drained) ½ lemon, juiced ¼ cup extra virgin olive oil sea salt, to taste
Preheat the oven to 425 degrees F and line a roasting pan with parchment paper. Toss squash, broccoli and onion with 1 tbsp olive oil and place vegetables on a roasting pan. Bake for 25 minutes. Meanwhile, make pesto. In a food processor, combine all pesto ingredients and blend until desired consistency. Prep quesadillas. Lay tortilla on a flat surface and spread 1 tbsp of pesto on half of the tortilla. Layer with vegetables, sprinkle with cheese and fold in half. Heat a large skillet over medium heat. Add remaining 1 tbsp olive oil. Place folded quesadilla in skillet and cook for 3-5 minutes per side. 17
Greek Salad with Halloumi + Buckwheat vegetarian, gluten-free / 2 servings ingredients for the salad: 2 cups mixed greens 1 medium red onion, halved and thinly sliced 2 tomatoes, cut into wedges 1 cucumber, peeled and quartered 1 green bell pepper, seeded and sliced 1 red bell pepper, seeded and sliced ½ cup kalamata olives, pitted and halved 1 cup cooked buckwheat 6oz halloumi cheese
for the dressing: Âź cup red wine vinegar Âź cup extra virgin olive oil 2 large garlic cloves, minced 1 lemon, juiced handful of fresh parsley, chopped sea salt and pepper, to taste
instructions In a large bowl, combine greens, onions, tomatoes, cucumber, peppers, olives and buckwheat. In a small bowl, whisk together dressing ingredients. Pour onto salad and toss to combine. Place the halloumi on a grill or skillet for 3 minutes per side or until browned. Serve salad with grilled halloumi on top. 18
Quinoa Fried Rice vegetarian, gluten-free / 2 servings ingredients 1 tbsp unrefined coconut oil 2 garlic cloves, minced ½ cup yellow onion, chopped 1 large bundle of asparagus, trimmed, cut into 1" pieces ½ cup frozen peas 1 cup zucchini, chopped ½ tbsp ginger, minced 2 cups quinoa, cooked 1 ½ tbsp tamari 2 eggs sriracha sauce, optional
instructions Heat coconut oil in a large skillet over medium heat. Add garlic and onion and cook for 2-3 minutes. Add asparagus, peas, zucchini and ginger. Cook for another 5-7 minutes. Add in the quinoa and tamari and cook for 2 minutes. Make a well in the center of the quinoa veggie mixture and add the eggs. Scramble. Toss everything together and serve drizzled with sriracha sauce. 19
Veggie Spring Rolls vegan, grain-free / 2 servings ingredients for the spring roll filling: 8 rice paper sheets 1 cup butter lettuce leaves 2 avocados, sliced ½ cup shredded cucumber ½ cup shredded carrots
for the spicy nut sauce: ⅓ cup nut butter
2 cloves garlic, minced 1 tbsp ginger, minced 2 tbsp tamari 3 tbsp water
instructions Dip individual rice paper sheets into warm water to soften. Lay lettuce leaves onto flat rice paper. Place avocado, cucumber and shredded carrots inside lettuce leaves and fold the bottom to hold in fillings. Then fold in sides and roll tightly. Meanwhile, in a small bowl, whisk together sauce ingredients until smooth. Serve with sauce on the side. 20
Arugula Salad vegetarian, grain-free / 2 servings ingredients 4 cups arugula ⅓ cup red onion, sliced ⅓ cup apple, julienned ⅓ cup manchego cheese, diced ⅓ cup toasted walnuts 2 tbsp sherry vinegar 2 tbsp extra virgin olive oil 1 tbsp shallots, chopped ½ tsp sea salt
instructions In a large bowl, combine arugula, red onion, apple, cheese and walnuts. In a small bowl, whisk together vinegar, oil, shallots and salt. Pour dressing over salad and toss to combine.
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Savory Dutch Baby Pancakes gluten-free / 2 servings ingredients ¾ cup Purely Elizabeth Ancient Grain Pancake Mix 2 eggs ⅓ cup milk, nut milk or water ⅓ cup extra virgin olive oil ⅔cup shredded cheddar cheese ¼ cup dill and thyme, stems removed, roughly chopped 2 tbsp butter or unrefined coconut oil
instructions
optional toppings: smoked salmon poached egg sliced avocado microgreens fresh herbs lemon wedges
Preheat the oven to 425 degrees F with (2) 6.5" cast iron skillets (an 8-10” skillet can also be used in place of the smaller ones. Just make sure to start checking around 10-12 minutes). Bring eggs, nut milk and shredded cheese to room temp, about 20 minutes. Mix wet ingredients according to package directions. Add cheese and herbs right before folding in the dry mix. Fold in dry mix. Quickly pull out pans from the oven, add butter (or coconut oil), move around to fully coat the bottom of the pans. Add ½ batter to each pan. Quickly (but carefully) place pans back into the oven. Bake for 12-15 minutes. Pancakes will be golden brown and pull away slightly from the pan. Carefully remove from the oven top with suggested toppings. 22
Waffle Grilled Cheese vegetarian, grain-free / 1 serving ingredients 1 serving Purely Elizabeth Grain-Free Pancake Mix 1 egg 2 ½ tbsp extra virgin olive oil 2 tbsp water ½ cup shredded cheese ½ avocado, sliced ½ cup arugula sea salt, to taste
instructions Cook waffles according to package instructions. Heat a pan over medium heat. Add remaining ½ tbsp olive oil to the pan. Cut the waffle in half, place both sides down on the pan and top with cheese. Cover pan and let cook for 2-3 minutes or until cheese has fully melted and waffle has started to brown on the bottom. Top with sliced avocado, arugula and salt. Place two halves of waffle together to form the sandwich. 23
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Chickpea Curry vegan, gluten-free / 4 servings ingredients 1 tbsp extra virgin olive oil 1 garlic clove, minced 1 tbsp fresh ginger 1 yellow onion, chopped 1 head cauliflower, chopped into florets 1 (15oz) can diced tomatoes 2 tbsp red curry paste 1 (15oz) can chickpeas, drained and rinsed 1 (15oz) can coconut milk 2 cups kale, chopped 2 cups cooked brown rice sea salt, to taste
instructions In a large pan over medium heat, add oil, garlic, ginger and onion. SautĂŠ until fragrant, 3-5 minutes. Add cauliflower and sautĂŠ for 5-7 minutes. Stir in tomatoes, red curry paste, chickpeas, coconut milk and kale. Reduce heat to low and simmer for 15 minutes. When fully cooked, season with salt and serve over brown rice. 25
Shrimp Puttancesca grain-free / 4 servings ingredients 1 tbsp extra virgin olive oil 2 garlic cloves, minced 1 small yellow onion, chopped 1 (24oz) can diced tomatoes 2 cups kale, shredded 1 cup artichoke hearts, grilled or canned ½ cup kalamata olives, pitted 2 tbsp capers 1 tsp red pepper flakes, crushed 1 lb shrimp 4 cups spiralized zucchini noodles crumbled feta, optional
instructions Heat olive oil in a large skillet over medium heat. Add garlic and cook until fragrant, 2-3 minutes. Add onion and cook, stirring until browned, 5-7 minutes. Stir in the canned tomatoes, kale, artichokes, olives, capers and red pepper flakes. Bring to a boil then reduce heat to a simmer and cook for 15 minutes. Add shrimp and zuchini noodles to the sauce and cook for 3-5 minutes or until shrimp is cooked through. Serve with crumbled feta on top. 26
Salmon,Morels + Spinach gluten-free / 2 servings ingredients 4 tbsp ghee 2 (6oz) piece of salmon 2 tbsp extra virgin olive oil 3 garlic cloves, minced 2 cups cauliflower rice 4 cups spinach ¼ cup parmesan cheese ½ cup fava beans, shelled and cooked 8oz morels, halved sea salt, to taste
instructions In a saucepan over medium heat, add 2 tbsp ghee. When melted, add salmon skin side down. Pan-sear on each side for 5 minutes. Meanwhile, in a sauté pan over medium heat add olive oil and garlic. Sauté 3-5 minutes until fragrant. Add cauliflower rice and spinach. Sauté 5-7 minutes. Add in parmesan cheese and stir to combine. Lastly, in another sauté pan, add 2 tbsp ghee. When melted, add in fava beans and morels. Sauté for 3-5 minutes. Combine cooked toppings from both sauté pans over fish and serve. 27
Mushroom Havarti Pizza vegetarian, grain-free / 4 servings ingredients 1 tbsp extra virgin olive oil 1 cup shiitake mushrooms 1 Cappello's Grain Free Pizza Crust 1 cup havarti cheese, shredded fresh herbs (rosemary, thyme) black truffle oil, optional chili flakes sea salt, to taste
instructions Preheat the oven to 425 degrees F. In a medium skillet, heat olive oil over medium heat and add mushrooms. SautĂŠ until golden brown. Remove from heat. Top frozen pizza crust with shredded cheese, mushrooms and fresh herbs and bake for 11-15 minutes or until the crust is golden brown and cheese has melted. Remove from the oven and top with truffle oil, chili flakes and sea salt.
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Cauliflower + Carrot Tacos vegan, grain-free / 4 servings ingredients 1 head of cauliflower, cut into 3-4" thick "steaks" 1 bunch rainbow carrots, peeled 1 yellow onion, cut into 1" slices 3 tbsp extra virgin olive oil 1 tsp garlic salt Siete Grain Free tortillas Âź cup garlic hummus pea shoots, optional watermelon radish, optional
instructions Preheat the grill to medium heat. Drizzle cauliflower, carrots and onions with olive oil and garlic salt. Place vegetables on the grill and cook on each side for 5 minutes. Meanwhile, place tortillas on the grill for 2 minutes per side to warm. Assemble taco by placing a smear of hummus on the tortilla, followed by cauliflower, carrots, onions, pea shoots and watermelon radishes.
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Chicken Fettuccine gluten-free / 2 servings ingredients for chicken and pasta: 2 organic chicken breasts 1 tbsp extra olive oil 1 lemon, juiced 1 garlic clove, minced 1 tbsp shallots, chopped 8oz gluten-free fettuccine fresh basil, chopped
instructions
for the pesto: â…“ cup almonds
1 cup sun-dried tomatoes ½ cup extra virgin olive oil 1 garlic clove ½ lemon, juiced
In a large bowl, add chicken, olive oil, lemon juice, garlic and shallots. Coat the chicken in marinade and allow it to sit for at least 30 minutes. Heat grill to medium heat. Cook marinated chicken for 5-7 minutes per side or until done. Set aside. Cook pasta according to package directions. While pasta is cooking, put all pesto ingredients in a food processor and blend until smooth. Place cooked pasta in a large bowl with sliced chicken and pesto. Toss together and serve with fresh basil on top. 30
Greek Turkey Meatballs gluten-free / 4 servings ingredients 1 lb ground turkey meat ⅓ cup gluten-free bread crumbs ¼ cup red onion, diced 2 large egg yolks 3 garlic cloves, minced zest of 1 lemon 1 tsp dried oregano ½ tsp ground cumin salt and pepper, to taste 1 tbsp olive oil
instructions
additional toppings: ⅓ cup hummus
hemp seed pesto (see avocado toast recipe) arugula cucumbers, sliced crumbled feta 2 tbsp olive oil
In a large bowl, combine ground turkey, bread crumbs, onion, egg yolks, garlic, lemon zest, oregano, cumin, salt and pepper. Using a wooden spoon or clean hands, stir until well combined. Using a ¼ cup, scoop turkey meat into balls. Heat a skillet over medium heat. Add 1 tbsp olive oil. Add meatballs to skillet and sear until the bottom side is brown. Flip the balls until all sides are brown and cover the skillet and cook for 4-5 minutes. To serve, place a dollop of hummus and pesto on a plate, top with arugula, meatballs, cucumbers, feta, olive oil and salt and pepper to taste. 31
congrats! You made it through 7 days of no added sugar! I hope you are feeling as refreshed as I am. Thanks for joining on the wellness journey!
