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Your Sneak Peek into Our 8-Week Program Recipes

If you’ve been curious about the kinds of meals you’ll be enjoying during the 8-Week Program – look no further! Here’s a little sneak peek into 6 of our tasty and affordable recipes.

Along with reaping the weight, skin, hair and mental health benefits that come with ditching sugar, you’ll also have access to recipes that are:

  • Low sugar or sugar-free
  • Nutritionally balanced
  • Made of real, whole foods
  • Made from affordable ingredients
  • Vegetarian, gluten-free and dairy-free friendly

Here at I Quit Sugar, we of course accommodate a range of different dietary needs, including those of vegetarians. With an omnivore and vegetarian meal plan to choose from - that everyone who signs up to the program will have access to.

We’ve got some tasty, nutritious and, most importantly, satisfying meals to make quitting sugar something you actually enjoy doing. You can still eat delicious foods – minus the sugar crash, of course.

Take a look at a couple of the recipes you’ll enjoy on the 8 Week Program!

Savoury Muffins

Here’s an exclusive look into your second week of the program – and it happens to include one of our favourite recipes: savoury muffins. These versatile muffins are protein and fibre-packed, and easy to pop into a lunchbox or store in the fridge for later. The eggs provide the omega 3s for brain and gut health, plus they keep you feeling fuller for longer – goodbye sugar cravings!  

Ingredients:

  • 2 cups gluten free self-raising flour
  • 1 teaspoon bicarbonate of soda
  • Pinch sea salt and freshly ground black pepper, to season
  • 1 cup grated Cheddar cheese
  • 1 medium (150g) zucchini, grated, extra moisture squeezed out
  • 1 bunch chives, finely chopped
  • 2 eggs
  • 1 cup Sweet Potato + Pumpkin Puree

Method:

  1. Preheat oven to 200°C / 400°F / Gas Mark 6. Grease eight holes of a 12-hole muffin pan or line bases of holes with baking paper or patty cases.
  2. Sift flour and bicarbonate soda into a large bowl. Add cheese, zucchini, salt, pepper and chives. In a separate jug or small bowl, whisk egg and Pumpkin + Sweet Potato Puree in a jug until well combined.
  3. Make a well in centre of dry ingredients. Pour in egg mixture. Using a large metal spoon, gently mix until just combined. Spoon into muffin holes.
  4. Bake for 15 to 20 minutes or until a skewer inserted into the centre of a muffin comes out clean. Stand in pan for 3 minutes. Turn onto a wire rack to cool. Store in an airtight container at room temperature.
  5. Keep two muffins out to enjoy for breakfast on Monday morning. Freeze the remaining muffins to have this week and next week.

Dairy-free option: Omit cheese and add an extra egg.

Super Greens Smoothie

In your fourth week with us, you’ll be making this refreshing, antioxidant powerhouse of a smoothie. Brimming with vitamin K-rich spinach, antiviral ginger and the healthy fats of avocado, this recipe has everything you could want in a smoothie.

Ingredients:

  • 1 cup (250ml) almond milk
  • 1/2 lime, juiced
  • 1cm ginger, finely cut into matchsticks
  • 1 cup mint leaves
  • 1 cup baby spinach leaves
  • 1 leaf baby cos lettuce
  • 1/2 small (100g) cucumber, roughly chopped
  • 1 tablespoon avocado
  • 1/2 small (50g) zucchini, optional

Method:

  1. Throw all the ingredients into a blender and blitz until smooth. Add 1/4 cup of water if you prefer a thinner consistency.
  2. Pour into a glass and serve with 1/2 cup of leftover Coco-Nutty Granola from Week 3.

Now if you’re a meat eater, we have something for you too. Check out the tasty recipes the omni plan has to offer:

Fish Tacos

This classic Mexican-inspired meal is one you’ll probably want to make over and over. It’s packed with taste and nutrition, and it’s visually impressive too – a definite crowd-pleaser. The best part is that this recipe has all of the flavour of tacos, with none of the sugar.

Ingredients:

  • 1 cob corn
  • 1 tablespoon olive oil
  • 400 g sustainable firm white fish, cut into chunks
  • 2 teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • 1/4 teaspoon chilli powder
  • Pinch sea salt
  • 1/2 lime, juiced
  • 4 flour or corn tortillas
  • 1 cup pre-packaged coleslaw mix
  • 1 cup coriander leaves
  • For the guacamole:
  • 1/2 large avocado
  • 1/2 cup coriander leaves
  • 1/2 lime, juiced
  • Pinch sea salt

Method:

  1. Preheat oven to 240°C / 475°F / Gas Mark 9.
  2. Rub corn with 1 teaspoon of oil. Roast on an oven tray in oven for about 15 minutes or until a little blackened. Remove.
  3. Allow to cool slightly. Cut kernels off cob and set aside.
  4. Meanwhile, toss fish in remaining oil, spices and salt.
  5. Heat a frying pan over medium-high heat. Add fish pieces and cook for 2-3 minutes or until just cooked through. Squeeze over lime juice. Remove from heat.
  6. To make Guacamole, mash all ingredients together until combined but still chunky.
  7. Place half the fish mixture, corn, coleslaw mix, coriander and guacamole in a container for lunch tomorrow. Wrap 2 tortillas up in foil.
  8. Heat remaining 2 tortillas and serve with fish, corn, coleslaw mix, coriander and guacamole.

 Paleo veggie bread

This recipe is dairy, gluten and sugar free and, of course, paleo-friendly! It’s easy on the gut and packed with nutritious veggies – it’ll become a fast household staple.

Ingredients:

  • 1 1/2 cup almond meal
  • 3/4 cups arrowroot flour
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon bicarbonate of soda
  • 5 eggs
  • 1 1/2 teaspoon apple cider vinegar
  • 1 large (200g) zucchini, grated with extra moisture squeezed out
  • 1 large (200g) carrot, grated
  • 1/2 cup finely grated Parmesan cheese
  • 2 tablespoons pepitas

Method:

  1. Preheat the oven to 180°C / 325°F / Gas Mark 3 and line a standard loaf tin with baking paper.
  2. In a large bowl, mix together the almond meal, arrowroot flour, salt and bicarbonate of soda.
  3. In a separate bowl and using a fork, whisk the eggs lightly with the apple cider vinegar.
  4. Squeeze as much excess liquid out of the zucchini and carrot as you can. Add to the eggs along with the cheese and whisk well.
  5. Add the egg mix to the dry ingredients. Mix well to combine.
  6. Pour the dough into the prepared loaf tin and sprinkle with pepitas.
  7. Bake for 40-45 minutes or until the top starts turning golden and a skewer comes out clean. Remove from the oven and transfer to a wire rack. Allow to cool for five minutes before slicing into 1.5cm thick slices.

Abundant Brekkie Bowl

This brekkie is rich in calcium, protein and healthy fats – everything you need to start your day! Say goodbye to afternoon energy slumps, this meal is your key to feeling satisfied and energised.

Ingredients:

  • 1/2 bunch asparagus spears, cut in half (optional, you can use 1/4 cup frozen peas
  • if you prefer)
  • 2 leaves of kale, stalk removed, finely sliced
  • 1 cup baby spinach leaves
  • 1/2 cup mixed herbs (use the fresh herbs you have already purchased this week)
  • 1/4 avocado, sliced
  • 2 soft-boiled eggs
  • 25 g crumbled feta
  • Pinch of smoked paprika (or regular paprika if you prefer)
  • 1/4 lemon, cut into wedges, to serve

Method:

  1. Heat oil in a frying pan on medium heat. Add asparagus and cook, tossing a few times, for 2 minutes until softened. Add in kale and spinach leaves and cook until wilted. Serve in a bowl.
  2. Meanwhile, to reheat eggs, place unpeeled eggs in boiling water for 30 seconds. Peel.
  3. Serve cooked greens with fresh herbs, avocado, soft-boiled eggs and feta. Sprinkle eggs with paprika, and serve with lemon wedges as desired.

Chicken Parcels with Satay Dipping Sauce

This recipe is so flavour-packed and tasty, you won’t believe the ingredients are all whole, real foods. Good for your health – and your taste buds!

Ingredients:

  • 1 medium (500g) sweet potato, peeled and chopped into 3cm chunks
  • 2 serves leftover Juicy Jerk Chicken defrosted
  • 1/2 head baby cos lettuce, leaves washed and finely shredded
  • 2 teaspoons ground coriander
  • 1 teaspoon curry powder
  • 1/2 cup mint leaves, finely chopped
  • 2 teaspoons sesame seeds
  • 8x 18 cm spring roll papers
  • Olive oil, for greasing
  • For the satay sauce:
  • 400 ml can of coconut cream
  • 1/2 cup natural crunchy peanut butter
  • 1 teaspoon turmeric
  • 1/2 teaspoon ground cumin
  • 1 teaspoon ground coriander

Method:

  1. Add sweet potato to a pot and cover with water. Place on high heat and bring to the boil. Reduce to a simmer for 10 minutes or until sweet potato is soft. Drain and mash with a fork.
  2. To make Satay Dipping Sauce combine all ingredients in a small saucepan and bring to a boil over medium heat. Reduce heat to low and cook sauce for 10 minutes, stirring occasionally, for the sauce to cook down and thicken.
  3. Preheat oven to 200 degrees Celsius / 400 degrees Fahrenheit / Gas Mark 6. Line a baking tray with baking paper.
  4. Place all ingredients except for pastry, oil and dipping sauce in a bowl and mix well to combine.
  5. Working with one sheet at a time, place about 1/4 cup filling into the lower third of the pastry forming a log. Fold over the sides then working from the bottom end, roll up the pastry and stuffing, fairly tightly into a log-shaped parcel.
  6. Place on a tray and brush lightly with olive oil. Repeat with the remaining pastry and stuffing.
  7. Cook for 10-12 minutes, turning halfway, or until the parcels are golden.
  8. Place four parcels on a serving plate and four parcels in a lunchbox for lunch tomorrow. Serve with satay dipping sauce.
  9. Store any remaining dipping sauce in a container in the fridge.

Like what you see? There’s plenty more where that came from, so if you haven’t signed up to the 8-Week Program yet, now’s the time. Don’t wait – JOIN US!

4 Responses

I Quit Sugar

I Quit Sugar

August 31, 2022

Hi Clare, thanks for your comment! We do have vegetarian and dairy-free plans, but unfortunately we haven’t mastered the vegan plan at the moment – though it is in consideration for our future programs. Some of our recipes are easily modified to suit a vegan diet, so should you wish to join us, we’d love to have you on board!

Clare Keen

Clare Keen

August 31, 2022

Hi, I’m vegan and I can see that might be a problem on this programme. Please could you advise. Many thanks, Clare x

I Quit Sugar

I Quit Sugar

August 29, 2022

Hi Shauna, thanks for your comment! We’ve taken this onboard and will keep it in mind. For some substitutes, nut butters and coconut milk can replace avocado and bananas in smoothies to create that creamy texture. For the savoury recipes, a bit of hummus can do the trick for those healthy fats! To replace kiwi, berries make for a good option for taste and texture. Happy cooking!

Shauna

Shauna

August 29, 2022

There’s a lot of avocado! Sadly, I’m allergic to avocado, banana, and kiwi fruit. This is directly related to a latex allergy which is more common than you’d think.
It’d be great if you could factor that into the recipes ie. provide an alternative to avocado.
Thanks, Shauna

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