Sugar Free Food List- By Meals

Here’s a list of sugar free foods organized by meal. Here at The Sugar Free Guide, we include sugar alcohols and substitutes as refined sugars. This is because the American Heart Association provides recommendations concerning the overall amount of sugar, not the source of the sugar [1].

Fruit is a source of sugar, so sugar addicts may want to avoid dried fruit until consulting with a healthcare professional. However, the American Heart Association guidelines also refer to added sugar and fruit does not have any added sugar. That being said, I will exclude fruit from this list.

This list will exclude vegetables as we know fresh veggies don’t have added sugar! I’ll focus on convenient foods that you can get while you’re out and about at any standard grocery store. Also, this is not a low carb list. More lists specific to diet sensitivities are on their way!

Sugar Free Breakfast Foods List

Some people say breakfast is the most important meal of the day. Some people hate breakfast. I do not understand those people. But here are some sugar free breakfast ideas to get your day off to a great start:

  • Oatmeal
  • Eggs
  • Bacon (check the label!)
  • Grits
  • Muesli- there are plenty versions without added sugar
  • For the cereal fans
    • Arrowhead Puffed Millet
    • Erewohn Corn Flakes
    • Kashi 7 Whole Grain Puffs
  • Veggie and cheese quiche

Sugar Free Lunch Foods List

I work in an office and luckily like my colleagues! Ever since quitting sugar, I’ve been able to fully enjoy the company of my friends at lunch instead of focusing on the ‘high’ of my sugar rush. Here are some of my lunchtime sugar free favorites:

  • Tacos with lean meat and corn tortillas
  • Trader Joe’s cabbage rolls
  • Frozen veggie patties
  • Sandwich with Ezekiel bread
  • Cheese! If you are concerned about high fat cheese, generally the harder the cheese (like feta), the lower the fat content.
  • Black beans
  • Zuchinni noodles
  • Lettuce wraps

Sugar Free Dinner Foods List

Dinner dinner chicken liver. Just kidding! Sugar free dinner foods don’t have to be hard to find or a fuss to make. Check out the list below for some inspiration for your sugar free dinner:

  • Brown rice
  • Frozen sweet potato fries (just bake them!)
  • Mashed potatoes
  • If you like cooking but not shopping, think about any of the meal kits below:
    • Blue Apron- Whole 30 version
    • SunBasket
    • Freshly
    • Green Chef
  • Meats!
    • If you like meat, go ahead and indulge (within reason of course!) If you like to add sauces to your meats, consider making them yourself or carefully checking the labels. I’ve yet to come across a no-sugar BBQ sauce but if you do, let me know!
    • If you are worried about portion control, ask your butcher to cut the meat into 3 or 4 ounce segments so you won’t need to weigh or measure when cooking at home. Or, buy pre-portioned frozen meats like:
      • Trader Joe’s turkey burgers
      • Frozen fish fillets- unbreaded
  • Brown rice noodles

Sugar Free Snacks Food List

Who doesn’t love a snack? Do you know why little kids are so happy? They get naps and snacks. While a nap may not be possible depending on your daytime responsibilities, you can always squeeze in a snack. Snacks can help keep me feeling full throughout the day and avoid energy crashes. Check out some of these convenient snacks below!

  • Mixed nuts
  • Baked chips
  • Corn and rice rolls
  • Canned pumpkin
  • Greek yogurt – but be careful! Oikos has a great no sugar added version. Avoid the yogurts with added fruit since they usually also come with syrup.
  • Unsweetened coconut flakes
  • String cheese
  • Montezuma 95% dark chocolate. It will not replace your milk chocolate, but that is a good thing!
  • Hummus
  • Avocado
  • Salsa. Many salsas do contain added sugar, but many do not! Just have a careful look, and you’ll soon find a favorite that you can pair with corn tortilla chips for a fun snack.

Sugar Free Beverages Food List

Our bodies are mostly water and we should crave it! But, if you’re accustomed to drinking sugary beverages, the transition to drinking only water can be hard. Sometimes, you might not be somewhere that has fresh water but does have other drinks. Or maybe you just want to mix it up a bit. Here are some ideas below:

  • Sparkling water- my favorites brands are La Croix and Perrier
  • Selzter water
  • Mix your own! If you’re craving an Arnold Palmer, try mixing lemon flavored sparkling water with unsweetened black or green tea. You’ll be surprised at what you can come up with!
  • Almond milk- unsweetened
  • Cashew milk- unsweetened


Happy Shopping!

Sugar free foods are easy to find- we just need to keep our eyes open and invest more time in checking out food labels. We don’t only have to eat raw veggies and tasteless proteins if we want to avoid sugar. The more we keep demanding sugar free foods, the more companies will listen. Going sugar free doesn’t mean giving up all of your favorite foods!



1. “By Any Other Name It’s Still Sweetener” April 2016. American Heart Association





1 thought on “Sugar Free Food List- By Meals”

  1. Stefania says:

    Hi Ava! Your article is very helpful! I usually try to avoid sugar, I don’t even remember when I ate sugar the last time. I love hummus and avocado as a snack! They are amazing.
    The fact that you made lists for each meal is something to admire. I am usually confused and don’t know what to eat – yes that kind of person – so I must say, thank you so much for this!

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