Autumn is in full swing! Along with the crisp mornings and sweater weather comes pumpkin spice lattes, apple crumble crisps, hot chocolate and a boat load of Halloween candy.
Although these are all things I love dearly, indulging too much in them will have my blood sugar shoot through the roof. If you’re like me, eating all these sweets will leave you feeling extremely lethargic, bloated, and maybe even a little worried about ending up in the ER if you’re diabetic.
Not the exact state you want to be in when everyone is out having fun and picking apples.
While Fall lends itself well to tasty comfort food, the latter can often be full of added sugar. And we all know the downside of consuming too much (insulin resistance and worsening your prediabetes… YIKES!).
So, what’s a health-conscious gal to do? Eat boring celery sticks all day while watching others eat their apple pie in glee?
Of course not! I’m a foodie and I loooove eating. I would never sacrifice taste in order to eat well.
I know it’s possible to eat delicious meals, without needing to add extra sugar.
Don’t believe me? To help inspire you, I’ve create this sugar-free one-day meal plan that includes yummy dishes, without being boring. Your taste buds will be delighted AND your blood sugar levels will stay normal. Double win!
Here’s what the meal plan looks like:
- Breakfast: Coconut and blackberry chia pudding
- Lunch: Spicy teriyaki tempeh salad
- Snack: All-natural protein granola bars
- Dinner: Sweet potato and kale curry
Sounds totally yummy, right? And guess what, it’s totally prediabetes friendly!
If you want the recipes (which I know you do!), scroll down below!
Before I end this post, if you’re interested in going longer without sugar, I have a free 5 Days to Ditch Sugar challenge to help you do this! You can click here to learn more about the challenge and how to sign up. I’ll be offering you a free 5-day no-added sugar meal plan with tips on how to manage your sugar cravings, so you can show your sweet tooth who’s boss (YOU of course!). You’ll be well on your way to decreasing your insulin resistance and to better managing your prediabetes.
One-day sugar-free meal plan:
Coconut and blackberry chia pudding
- 3 tbsp chia seeds
- ¼ cup dried unsweetened shredded coconut
- 1 cup unsweetened coconut milk
- ½ cup fresh blackberries (or blueberries)
- ¼ tsp vanilla extract
- 1/8 tsp cinnamon
- Place chia seeds and shredded coconut into a bowl.
- Put the coconut milk, spices, and vanilla into the bowl and mix.
- Stir well and let sit for at least 4 hours or overnight in the fridge.
- Top with blackberries
Spicy teriyaki tempeh salad
- 1 tempeh block
- 1 cup teriyaki sauce (check the ingredients to make sure it’s sugar-free!)
- I love this sauce from Bourbon Barrel Foods
- 1 batch coriander, chopped
- Small purple cabbage, chopped
- 1 yellow bell peppers, diced
- 2 small green hot peppers, cut into small rounds
- 2 stalks green onion, thinly chopped
- ½ cup sesame oil
- ¾ cup rice vinegar
- ¼ cup fresh lime juice
- Sesame seeds or hemp seeds for topping
Directions for teriyaki tempeh
- Cut tempeh block into small cubes
- Marinate in teriyaki sauce for 2 to 4 hours, and place in fridge
- Once marinated, place tempeh cubes in the oven at 300 F for 30 minutes.
Directions for salad
- Mix coriander, purple cabbage, belle peppers and green onions.
Directions for salad dressing
- Mix sesame oil, rice vinegar and lime juice. Adjust to taste (I happen to like mine a bit sour).
- Crush 3-4 rounds of hot green pepper and let marinate in dressing for 30 minutes (optional)
- Place tempeh cubes onto salad and pour dressing.
- Top with sesame seeds or hemps seeds.
Flour-free flax-seed bread
This flax-seed bread is PERFECT with nut butter for a filling and satisfying sugar-free snack. Peanut and almond butter are naturally sweet, so it taste a bit like a dessert 😉
Sweet potato and kale curry
Click here to see the recipe of this super satisfying veggie curry!
I hope this blog post was helpful to you and has inspired you to go one day without added sugar. Just to be clear, by no means do I think we should eliminate ALL sugar (I love cake). However, I do believe we could all benefit from reducing our intake (especially processed sugar), all while having fun and eating yummy food.
P.S. Remember to check out my 5 Days to Ditch Sugar Challenge here!