In response to a comment, I have decided to write out a week-long diet plan. This plan exemplifies what I think “low-fructose eating” should be all about – tasty, filling, and healthy food that incorporates a variety of proteins, vegetables, fats, and healthy carbohydrates. Of course, if you wanted to try a low-fructose lifestyle, you could simply cut out the sources of fructose in your diet now (so added sugars, as well as excessive high-fructose-fruit consumption). However, this might be difficult for many people, because what would they replace their usual treats with?
In the detox/ sugar-quitting plan from my original inspiration, Sarah Wilson’s “I Quit Sugar”, fructose and sweets (fruit, fruit juices, and even sweeteners that are fructose-free) are cut out for a few weeks so one’s body can re-calibrate. I do think this is a very good idea for anyone serious about quitting fructose, and the book was definitely helpful for me!
This diet plan is NOT my own typical meal plan. Because I live at boarding school, I do not cook my own lunches/ dinners (and sometimes breakfasts, either), so the suggestions for meals here are more based on what I would cook for my family at home. Any meals/ snacks/ foods in italics are the things I personally wouldn’t be eating at the moment, just because I tend to have 3 large meals a day while at boarding school and don’t snack. Also, I usually choose to have a larger serving of protein/ vegetables/ fats for my lunches and dinners, rather than the carbohydrate options here, but I understand that many people would prefer these (and I always provide them for my sister/ father to eat, at home).
I have not given portion sizes or suggested amounts, because this food plan is designed for all. You may wish to not eat the snacks on a particular, or have a smaller/ larger portion of this or that. Everyone needs a different number of calories per day, depending on exercise/ age and situation, so I’d encourage you to eat as much as makes you feel happily full (but not eat in excess simply because the option for more food is given in the plan).
I hope this is helpful, and encourages more people to switch to a low-fructose, less-processed, and generally healthier lifestyle of food!
Please note that low-fructose fruits include: berries, kiwi fruit, grapefruit, honeydew melon, guava, peaches, and plums.
Serves 1 or more, simply use more ingredients for multiple people
Monday:
Breakfast:
– Iced lemon water and hot green tea
– Soaked oats (see my recipes in “Breakfast”) including seeds/ low-fructose fruit/ Greek yoghurt.
Morning Tea:
– Coffee or tea/ herbal tea (with milk if desired, no sweetener)
– Nuts
Lunch:
– Mixed salad (lettuce, cucumber, celery, carrot, tomato, onion, etc.)
– Canned sardines/ tuna/ salmon
– Pesto, hummus, and lemon (to dress)
– Cooked brown rice
Afternoon Tea:
– Slice cheese
– Tea/ Coffee (with milk if desired, no sweetener)
Dinner:
– Grilled steak with herbs and garlic
– Steamed/ microwaved broccoli and peas (with cheese sauce, optional)
– Mashed kumara with garlic and butter
Dessert:
– Glass milk
– few pieces/ shards low-fructose chocolate (see my recipe in “Treats”)
Tuesday:
Breakfast:
– Iced lemon water and hot green tea
– Avocado smoothie with seeds/ nuts/ cinnamon
Morning Tea:
– Tea/ coffee, as Monday’s
– Cucumber sticks
Lunch:
– Capsicum “pizzas” (see my recipe in “Savoury”)
– Fresh salad, as Monday’s
Afternoon Tea:
– Greek yoghurt with rice malt syrup and cinnamon
– Tea/ Coffee, as Monday’s
Dinner:
– Chicken curry (make with coconut milk/ lots of spices)
– Microwaved/ steamed green beans
– Cooked brown rice
Dessert:
– Peanut Butter Cookie Dough Fudge (see my recipe in “Treats”)
Wednesday:
Breakfast:
– Apple cider vinegar in water, green tea
– Boiled/ poached eggs
– Pan-fried mushrooms and spinach (in coconut oil)
– Wholegrain/ seedy toast
Morning Tea:
– Tea/ coffee, as Monday’s
Lunch:
– Fresh salad, as Monday’s
– Crumbled feta, sliced olives, pesto, lemon, shredded chicken
– Wholemeal or spinach wrap/ pita bread/ flatbread
Afternoon Tea:
– Low-fructose fruit
– Nuts
– Tea/ coffee, as Monday’s
Dinner:
– Stir-fry: onions, garlic, chilli, prawns, broccoli, carrot, beans, mung-bean sprouts, etc.
– Cooked brown rice
Dessert:
– Peppermint Chocolate Thickshake (see my recipe in “Drinks”)
Thursday:
– Iced lemon water and hot green tea
– Quick muesli with milk, yoghurt, and low-fructose fruit
Morning Tea:
– Carrot sticks and peanut butter
Lunch:
– Omelette with cheese, herbs, onion, etc.
– Fresh salad, as Monday’s
Afternoon Tea:
– Tea/ coffee, as Monday’s
– Spiced Kumara Custard Shake (see my recipe in “Drinks”)
Dinner:
– Grilled fish with herbs and chilli
– Shredded cabbage, carrot, red onion, sprouts, avocado, lemon juice
– Bulgur wheat soaked in boiling water, tossed with olive oil, fresh herbs, and pine nuts
Dessert:
– Coconut Ice Cream (see my recipe in “Desserts”)
Friday:
– Apple cider vinegar in water, green tea
– Pumpkin Oat Thickshake (see my recipe in “Drinks”)
Morning Tea:
– Tea/ coffee, as Monday’s
– Nuts
Lunch:
– Chickpeas, onions, spinach, tomatoes, olive oil, feta
– Sprouts and vinaigrette (white wine vinegar, garlic, black pepper)
Afternoon Tea:
– Avocado, Berry, and Spirulina Smoothie (see my recipe in “Drinks”)
Dinner:
– ‘Chilli con Carne’ Cornbread (see my recipe in “Savoury”) Note: this feeds many people (for single serving: chilli con carne and cooked polenta)
– Fresh salad, as Monday’s lunch
– sour cream, guacamole, lemon (to serve)
Dessert:
– Mini Chocolate Cake with Ganache (see my recipe in “Desserts”)
Saturday:
– Iced lemon water and hot green tea
– Waffles with low-fructose fruit, Greek yoghurt, rice malt syrup, etc.
Morning Tea:
– Tea/ coffee, as Monday’s
– Celery and cucumber sticks, hummus
Lunch:
– Frittata (egg, cheese, vegetables, herbs – microwave or bake)
– Mesclun greens, sprouts, lemon, pesto, sliced red onion
– Cooked couscous or bulgur wheat
Afternoon Tea:
– Tea/ coffee, as Monday’s
– Nuts/ cheese
Dinner:
– Grilled/ pan-fried salmon with marinade of: (ground) mustard powder, coriander, turmeric, ginger, chilli, pepper, and soy sauce
– Steamed/ microwaved green beans or wilted spinach
– Vinaigrette (white wine vinegar, garlic, black pepper)
– Cooked brown rice
Dessert:
– Tiramisu Cake (see my recipe in “Desserts”)
Sunday:
– Apple cider vinegar in water, green tea
– Scrambled eggs, bacon/ leftover meat
– Avocado, spinach, cherry tomatoes, cheese
Morning Tea:
– Tea/ coffee, as Monday’s
Lunch:
– Wholemeal/ seedy bread and butter if desired
– Canned tuna/ sardines/ salmon
– Mesclun lettuce, red onion, tomato, pesto, hummus
Afternoon Tea:
– Tea/ coffee, as Monday’s
– Low-fructose fruit
– Nuts
Dinner:
– Roast lamb, pumpkin, kumara, onions, garlic, beetroot
– Gravy (make sure you buy one with no sugar in ingredients list; dextrose is ok)
– Greek yoghurt with chopped fresh mint, lemon juice, chilli powder
– Steamed/ microwaved peas and green beans
Dessert:
– Chocolate Peppermint Custard Pudding (see my recipe in “Desserts”), or leftover Tiramisu Cake from Saturday
Enjoy! 🙂