30 Days Without Sugar Checklist

THE RULES

• No added sugar (yep, even the “natural” ones like agave or honey).

• Naturally occurring sugars (in fruit, etc.) are totally fine.

• Read labels. Sugar is sneaky. You’re sneakier.

• This isn’t about punishment. It’s about power.

DAILY NON-NEGOTIABLES

 - Drink 2+ liters of water (you’re 60% water, so let’s keep the vibes high).
 - Eat 3 satisfying meals (no sad desk salads allowed).
 - Check-in with your energy levels—journal or just notice.
 - Move your body in any way (dance, walk, stretch, pretend you’re in a Nike ad—your call).

WEEK 1: THE AWAKENING

The sugar cravings hit different. You’re stronger.

☐ Day 1: Clear your kitchen like it’s toxic ex energy—ditch the obvious sugar bombs.
☐ Day 2: Make a “YES” snack drawer with nuts, dark chocolate (85%+), olives, etc.
☐ Day 3: Write down your “WHY.” Post it where you’ll see it.
☐ Day 4: Try a sugar-free breakfast—hello, avocado toast or chia pudding.
☐ Day 5: Experiment with herbal tea instead of soda or juice.
☐ Day 6: Replace one sugary craving with a 5-minute walk.
☐ Day 7: Celebrate your first week with a mini self-reward (a new playlist? a bath? cozy socks?).

WEEK 2: THE RESET

The fog lifts. Your skin glows. Your willpower is officially hot.

☐ Day 8: Meal prep something savory and satisfying.
☐ Day 9: Try a “no sugar added” grocery haul challenge.
☐ Day 10: Learn 3 different names for sugar (maltodextrin, we see you).
☐ Day 11: Swap dessert for a fruit + nut combo.
☐ Day 12: Eat mindfully today—no screens. Just taste.
☐ Day 13: Try journaling how your mood feels without sugar.
☐ Day 14: Host a sugar-free dinner (bonus if you trick your friends).

WEEK 3: THE POWER ZONE

Cravings? Who’s she? Your body feels amazing.

☐ Day 15: Try a sugar-free restaurant order—no sauces, no dressings.
☐ Day 16: Create a go-to “boredom snack” plan (hint: it’s not food).
☐ Day 17: Research your gut health—sugar affects more than cravings.
☐ Day 18: Make a power bowl lunch—grains, greens, protein, sauce-free.
☐ Day 19: Discover your go-to sugar-free comfort drink (golden milk? sparkling water mocktail?).
☐ Day 20: Have a low-key dance party to celebrate your new energy.
☐ Day 21: Reflect on how far you’ve come. Write it down.

WEEK 4: THE SWEET FREEDOM

You don’t just look different. You feel different. You’re in control.

☐ Day 22: Teach a friend what you’ve learned.
☐ Day 23: Try a recipe makeover: bake something naturally sweetened with bananas or dates.
☐ Day 24: Make a list of your top 5 go-to sugar-free meals/snacks.
☐ Day 25: Read a food label today and feel smug about what you know.
☐ Day 26: Reflect: What do you miss? What do you not miss at all?
☐ Day 27: Choose one sugary food you might reintroduce later—mindfully.
☐ Day 28: Plan your post-30-day strategy. Are you going sugar-lite or sugar-smart?
☐ Day 29: Pick a reward for completing this challenge (and no, it doesn’t have to be edible).
☐ Day 30: YOU DID IT. You’re the hero. You’re the whole glow-up. And sugar? Optional.

This checklist isn’t just about cutting sugar—it’s about reclaiming your energy and focus. Every small choice you make rewires your habits, rebuilds trust with your body.