A while ago I wrote a post about trying to reduce the amount of added sugar my family eats. If you’re not accustomed to this way of eating, it can be a little tricky at the beginning to figure out what to eat. I know I was a little lost when I started looking at nutrition labels and saw how much added sugar was in a lot of the food I was eating. I wanted to find easy meal ideas which were low in sugar for my family.
In order to help those of you who are also trying to cut out added sugar, I’ve compiled this easy list of meal ideas to help! These are some of my go-to mealtime staples I make pretty frequently.
Do you have a favorite low sugar meal your family loves? If so, I’d love for you to share it with me in the comments below!
Breakfast
- Oatmeal – Try making it on the stove-top with 1 cup milk, 1/2 a cup of oats and 1/2 tsp. cinnamon. Add unsweetened applesauce, a mashed banana or pureed pumpkin for more flavor.
- English Muffin with Peanut Butter – Make sure you’re using natural peanut butter, where the only ingredient is peanuts. My favorite brand is Crazy Richards, which is sold in most grocery stores.
- Avocado Toast – Try using a bread that’s low in added sugar, like Squirrelly, which I buy at Fresh Thyme Farmers Market. Slice (or mash) an avocado and add on top. I’ve had friends even add an egg on top of this – yum!
- Eggs/Potatoes – Scrambled, over hard or hard-boiled, feel free to make them however you want. For the potatoes, I like the potatoes/peppers mix from the freezer section at Trader Joes, which takes no time at all to make.
- Smoothie – Use a yogurt low in added sugars like Fage 2% plain or Dannon plain whole milk yogurt (sold in a 4-cup container). For an even healthier smoothie, try adding veggies like this Green Smoothie.
Lunch
- Chickpea Salad – This is one of my favorites! I’ll make a large batch on Sunday and eat throughout the week on low-sugar bread or in a lettuce cup.
- Salad with Homemade Dressing – I love these ideas from one of our fellow contributors!
- PB/Banana Sandwich – Make sure you’re using bread and peanut butter low in added sugar. This is a favorite for both myself and toddler!
- Grilled Cheese – Use a bread low in added sugar, like Squirrelly, which I mentioned above.
- Snack Plate – Think whole wheat crackers/pretzels/cheese/fruit/dry-roasted nuts – Look for options with low added sugar. My toddler loves this one!
Dinner
- Homemade Macaroni and Cheese – This recipe is my favorite homemade version.
- Spaghetti & Meatballs – Use a whole grain spaghetti and check for sugar on the label for any store-bought sauce. We recently tried Ragu Simply, which has no added sugar, and the whole family really enjoyed it.
- Tacos – This is one of my favorite recipes. Be sure to check tortillas, taco shells, salsa, etc. that you’re using for added sugar.
- Quesadillas – Cook a tortilla topped with cheese and any additional toppings (chicken, veggies, black beans, corn, etc.) on a dry non-stick skillet, add a second tortilla on top and flip once the cheese starts to melt. Cook an additional minute or two on the second side and serve.
- Pita Pizzas – Use a whole grain pita and top with pizza sauce or canned crushed tomatoes (for less added sugar), shredded mozzarella cheese and any additional toppings you want. Place on a baking sheet and bake at 375 degrees for 10-15 minutes, until cheese melts. Cut into slices and serve.
Snacks
- Unsweetened Applesauce – Make your own or buy a kind with one ingredient- apples. I like both the Kroger or Costco brands of unsweetened applesauce.
- String Cheese/Cottage Cheese – Add some whole grain crackers to make a more filling snack! My toddler really likes the Back to Nature Brand, which I buy at Kroger
- Homemade Popcorn – This is an easy recipe to make at home.
- Trail Mix – Think nuts/raisins/popcorn/pretzels. My three-year-old loves mixing this together for me and is a great snack for on-the-go.
- Veggies with Hummus or Guacamole – You can make your own hummus, but I find most of the brands at the store are already low in added sugar. Same goes for the guacamole.
