4 Simple Meal Recipes for a Sugar-Free Breakfast, Lunch, and Dinner

Meals can be just as delicious with no added sugar—especially when they’re designed by a Registered Dietitian with a master’s degree in nutrition from NYU. We are, of course, talking about Sugarbreak advisor Carlyn Rosenblum MS, RD, CLC. Carlyn, who also runs a concierge nutrition counseling service for women, has curated three recipes covering breakfast, lunch, & dinner that will fuel your day and satisfy your tastebuds. 

These meals can be used as part of an everyday healthier diet, or to help you eat good zero-sugar foods if you’re taking part in Molly Carmel’s 7-Day No Sugar Challenge. Check them out below.

MINT COCO KETO SMOOTHIE

MINT COCO KETO SMOOTHIE

Serves 1 | 5 minutes

INGREDIENTS

  • 4oz full fat coconut milk
  • 4oz water
  • 1/2 cup frozen cauliflower
  • 1/2 avocado
  • 1 scoop collagen protein
  • 1 tsp vanilla extract
  • 1 tbsp chopped mint
  • 1 tbsp cacao powder
  • 1 tbsp coconut oil
  • dash of ceylon cinnamon
  • dash of himalayan sea salt
  • optional toppings: coconut flakes, chia seeds, flaxseeds, hemp seeds, pumpkin seeds, sliced macadamia nuts

DIRECTIONS

  1. Throw all ingredients into a blender and blend until very smooth and creamy. 
  2. Enjoy!

POWER HOUSE VEGGIE BURGER

POWER HOUSE VEGGIE BURGER

Serves 4 | 45 minutes

INGREDIENTS

  • 1 tbsp Extra Virgin Olive Oil
  • 1 Sweet Onion (finely diced)
  • 2 Garlic (cloves, minced)
  • 1 Carrot (grated)
  • 1 Zucchini (grated)
  • 2 cups Green Lentils (cooked, drained and rinsed)
  • 1 cup Sunflower Seeds
  • 1 tsp Turmeric
  • 1/4 cup Tamari
  • 3/4 cup Almond Flour

DIRECTIONS

  1. Heat a large skillet over medium heat and add olive oil. Add the onion and saute until translucent. Add the garlic and saute for another minute. Add the carrot and zucchini and saute for 5 minutes or until softened. Remove from heat and set aside.
  2. In a food processor combine lentils, sunflower seeds, turmeric and tamari. Blend until smooth and transfer to a large mixing bowl.
  3. Transfer the cooked veggies to the mixing bowl and add your almond flour. Mix well with a spatula.
  4. Divide the mixture into even patties and transfer onto the baking sheet. (Note: If the dough is too wet, you may need to adjust the amount of almond flour or let it sit in the fridge for 10 - 20 minutes so it will firm up.)
  5. If grilling, heat the grill at this time and brush the grill surface with oil to ease cooking. Grill about 5 minutes per side, or until browned. (Note: you can also bake in the oven at 350 for 45 minutes, flipping halfway through).
  6. Remove burgers from the grill. Serve on a bed of greens or in a lettuce wrap with your burger toppings of choice.
  7. Enjoy!

VEGAN PEA PESTO PASTA

VEGAN PEA PESTO PASTA

Serves 2 | 15 minutes

INGREDIENTS

  • 2 Zucchini (spiralized)
  • 1 cup Cherry Tomatoes (sliced)
  • 1 cup Fresh Peas
  • 1/4 cup Black Olives
  • 1/2 cup Basil Leaves
  • 1/4 cup Mint Leaves
  • 1/4 cup Extra Virgin Olive Oil
  • 1/4 cup Pistachios
  • 1 Garlic Clove
  • 1 tbsp Lemon Juice
  • 1/4 tsp Sea Salt
  • 1 tbsp Nutritional Yeast
  • 4 oz. Chickpea Pasta

DIRECTIONS

  1. Place spiralized zucchini, olives, peas, and sliced tomatoes in a bowl.
  2. In a blender, add olive oil, pistachios, lemon juice, nutritional yeast, garlic, mint, basil, and sea salt. Blend until smooth.
  3. Cook pasta per instructions. Set aside.
  4. Mix the cooked pasta and pesto into the zucchini noodles until evenly coated.
  5. Top with extra shredded basil.
  6. Enjoy!

NOTES

Add grilled shrimp, chicken, or salmon for more protein.


VEGAN PULLED “PORK” SANDWICHES

BONUS Recipe from the Sugarbreak Team!

VEGAN PULLED “PORK” SANDWICHES

Serves 6 | 1 hour

INGREDIENTS

Pulled “Pork”

  • 2 tablespoons olive oil
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 2 cups jackfruit, fresh or canned
  • 2 teaspoons salt
  • 1 teaspoon pepper
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 teaspoon paprika
  • ½ teaspoon cayenne pepper
  • 1 teaspoon liquid smoke
  • ½ cup vegetable stock
  • 1 cup vegan sugar free bbq sauce
  • 6 low-carb or no added sugar buns of choice

Coleslaw

  • 5 cups coleslaw mix with red cabbage and carrots
  • 1/2 cup Vegan Mayo, 
  • 2 tablespoons apple cider vinegar
  • 1/4 teaspoon salt
  • 1/8 teaspoon celery seed

DIRECTIONS

Pulled Pork

  1. Start by draining and rinsing your jackfruit. If using jackfruit packed in brine, rinse it extra well.
  2. Next, chop off the hard inner core portions, if desired. Once finished separating, set aside prepared jackfruit.
  3. In a large skillet, warm a little olive oil, add a chopped small onion and cook for 3 to 4 minutes or until translucent.
  4. Next add the jackfruit, 1 cup of BBQ sauce and ½ cup of vegetable stock. Stir well, then simmer, covered for 20 minutes, stirring occasionally.
  5. Remove the lid and shred the jackfruit with two forks to create the pulled pork-like texture.
  6. Stir and turn the heat up to high. Cook on high heat for an additional 10 minutes, until it dries out somewhat and gets a little blackened in places.

Coleslaw

  1. Add the vegan mayo, granulated sugar, apple cider vinegar, salt and celery seed to a large mixing bowl and whisk together until fully combined.
  2. Add in the coleslaw mix and stir well. Cover, and refrigerate for at least 2 hours before serving, if possible.

Assembling the pulled “pork” sandwich

  1. Scoop the pulled “pork” onto your low-carb bun of choice and top it off with vegan coleslaw.
  2. Enjoy!


We know it can be hard work avoiding the sweet stuff, but with just a few smart swaps, you can unlock deliciousness in all kinds of foods. Even better? The above meals will not only benefit your health, they’ll actually keep you full until your next meal, too. Bon appétit!