Sample low-sugar days

What a day under 25g actually looks like.

Not a meal plan. Not a prescription. Four real eating cultures — British, Mediterranean, Japanese, office-takeaway — each showing one possible day under the WHO target. Browse for shape, not for rules.

Pattern

British classic, low-sugar version

Familiar UK foods, every meal under 5g added sugar.

Daily added sugar

3g

vs WHO 25g target

Breakfast

· Two boiled eggs
· One slice sourdough toast with butter
· Black coffee or unsweetened tea

Protein-forward. The egg-toast combination keeps insulin flat for 4–5 hours. No sweetener, no jam.

Lunch

· Tinned tuna on a bed of leaves
· Olive oil, lemon, salt, pepper
· Handful of olives
· Sparkling water

Salad-and-protein. Watch the salad dressing — most bottled vinaigrettes have 4–6g of added sugar per serving. Olive oil and lemon are zero.

Snack

· A small handful of unsalted almonds (10–12)
· A square of 85% dark chocolate

Dark chocolate above 85% has under 2g added sugar per square and the cocoa polyphenols actually improve insulin sensitivity over time.

Dinner

· Pan-seared salmon or roast chicken
· Steamed broccoli or green beans
· Roast new potatoes with rosemary
· Glass of red wine, optional

Real food. The potatoes are fine — whole-form carbohydrates with fibre eaten alongside protein and fat blunt the glucose curve dramatically.

Evening

· Chamomile or mint tea
· No biscuit

Brushing your teeth before opening the tin is the single highest-leverage move you can make for evening sugar cravings.

These are shapes, not rules.

SugarQuit is not a meal plan or a diet app. We show these patterns because reading what other people eat is the cheapest way to redesign your own week. If a pattern does not suit your culture, budget, or appetite — it is not the right pattern for you. Use them as starting points.

Module 9: What to eat instead