Receitas para um dia sem Açúcar
Healthy Eating, Lunch & Dinner, Recipes, Smoothies, Videos

Recipes for a Sugar-Free Day

Recipes for a sugar-free day…

You want to try a sugar-free diet but you don’t know what to eat?

In this video, I’ll show you what I eat when I want to make a sugar-free day. These are recipes for breakfast, lunch, and dinner, all practical for everyday life and very balanced from a nutritional point of view.

You’ll understand that eating well is far from boring!

I believe we can feel TOP every day and my mission is to help you – you and other super busy people like us – to achieve it!

If you’re looking for inspiration for a balanced diet and a healthy lifestyle for yourself and your family, subscribe to my channel and press the bell to get the notification when I post a new video on Saturdays!

You know sugar is the great enemy of health and the line but you don’t know what to do…

Today I’ll show you what I eat when I want to reduce the sugar in my diet.

My recipes for a sugar-free day

These are simple recipes, but they make the most of the ingredients. And they are prepared to preserve their nutritional value as much as possible.

You’ll see how eating in a balanced and nutritious way is really compatible with a busy life like yours.

Click on the image to watch the video (in Portuguese):

These are dishes I often make in my home, which are proof that eating well and healthy is far from complicated or boring. And it’s not just me who thinks… I assure you they have been successful among all my friends!

Smoothie Green Glow

As I explained to you in my previous video – Sugar-free Diet – breakfast is one of the meals where we find more hidden sugars…

If you haven’t seen my previous video on how to eat sugar-free, I suggest you watch it next, as it’s a complete introduction to the topic of excess sugar in the current diet – you can watch it HERE.

I’m a big fan of smoothies as my first meal for two reasons:

– It’s very simple to plan and quick to do.

– By choosing the ingredients well, it is easy to have a balanced meal here, which gives us energy, fiber, and many vitamins and minerals.

But beware, it is important to make us, the smoothies to buy are generally very complicated and very sweet. The effect is not exactly the same…

This smoothie takes more vegetables than fruit and has a good healthy fat component, which will ensure, among other things, that your digestion is not too fast – that is, that you will feel good for at least 3 hours.

Check out the recipe HERE!

Drink a large glass and if you have any left, take it with you as a snack!


Red Lentil Pasta with Vegetables

Today I don’t want to get into a polemic about eating or not eating meat, you can theme it for another video, later on … look, comment below, do you find the idea of a video on this topic interesting? Write YES in the comments below…

But well, in my personal experience, I feel better and I get less bloated when I center my meals on vegetables. So, generally speaking, my lunches have neither meat nor fish in them.

But I don’t want to spend hours in the kitchen either!

I’m going to make a dish of stewed vegetables with red lentil pasta that is a favorite of both myself and my daughter. Not only do I like the taste, but also the fact that he works alone!


  • 1 Carrot
  • 1 Courgette (Zucchini)
  • Half a leek
  • 1 handful of spinach, or kale or savoy cabbage
  • 1 Chopped tomato
  • 1 cup of red lentil pasta
  • 1 teaspoon of Moroccan spices: a tajine mixture or, if you don’t have it, make 1/3 ground cumin, 1/3 ground coriander, and 1/3 curry powder
  • ½ teaspoon of dried oregano
  • ½ liter of boiling water
  • Salt and pepper

Put everything in a pot with a lid, let it boil, lower the heat and let it cook covered for 10 minutes. If you have a lot of water, uncover it and cook for another 5 minutes; if not, leave it covered for the same time.

Garnish with toasted pistachios and chopped parsley.

If you have visitors, put feta cheese cubes and more pistachios on the table, for those who want to personalize the dish. If you want to keep the vegan recipe, use olives instead of feta.

Receitas para um dia sem açúcar

You can add a rocket salad on the side.

Roasted Chicken (or Tofu) with Broccoli Pesto and Quinoa

Let’s make a dish that you can make vegetarian or not, according to your preference. I often make both versions here at home, and who wants to take one or the other…

The base is a condiment – let’s call it pesto – of broccoli and almonds, which is in itself very nutritious and will liven up the rest: chicken (or tofu) and quinoa.


Broccoli and Almond Pesto

  • 2 steamed broccoli cups for 5 minutes
  • ½ almond cup
  • 2 tablespoons of chopped chives
  • ¼ teaspoon garlic powder
  • Juice of half a lemon
  • 1 tablespoon extra virgin olive oil
  • Salt and pepper

Roasted Chicken and Tofu

  • 2 chicken breasts or 4 slices of organic tofu
  • Garlic powder
  • Salt and pepper
  • Lemon juice
  • Dry thyme
  • Cooked Quinoa – you have my infallible recipe HERE
  • Green salad



Put all the ingredients in a food processor and blend everything until it’s creamy.

Adjust the consistency with a tablespoon of water or olive oil if necessary.



Follow the recipe HERE.

Let it cool down a bit.

Mix the quinoa with half the pesto.

Chicken and Tofu

Preheat the oven to 180º.

Line 2 baking trays with baking paper.

Season the chicken and tofu separately with salt and pepper, the garlic powder, the lemon juice, and the thyme.

Place it in the oven for 30 minutes.

Turn the tofu slices after 15 minutes.

When you take them out of the oven, let them rest for 5 minutes before cutting the chicken breasts into slices.

To serve

Put a portion of spiced quinoa on each plate, and a good portion of green salad.

Serve the chicken or tofu on top.

Squeeze a few drops of lemon juice on top of each dish.

Serve the rest of the pesto by the side, for those who want to reinforce the flavor.


Mint & Cinnamon Tea with Nuts

The first thing you’ll notice when you start eating well constructed and really nutritious meals is that you’re much less hungry during breaks.

This is great, because then your digestive system will be able to do its job without interruptions, and you’ll have time for everything else!

But still, you may feel the need for a mid-afternoon break… That way, besides drinking a lot of water, which is fundamental, you can make this tea which is a delight:

Mint tea with cinnamon

  • 1 sachet of mint tea
    Half a cinnamon stick
    ½ liter of boiling water

Pour the water over the tea and cinnamon stick and let it rest for 5 minutes.

You can drink hot in winter or cold in summer.

It comes with 4 walnut halves, two macadamia nuts, or 6 raw almonds.

Meal planning

I mentioned this in the last video but I repeat: planning is important and will help you achieve your goals.

So I suggest you take 10 minutes to think about what your week will be like and make a list of the meals you want to have.

I’ve prepared two simple leaves to help you: one to settle what you want to eat every day of the week, the other to make your shopping list…

You can download it from HERE.

A sugar-free diet is simple to do!

Now that you know what to eat on a day when you want to avoid sugar, what do you think, will you try?

Comment below, tell me if you feel strong enough to reduce the sugar you eat!

If you found this video useful and if you want to continue learning the best tricks for a balanced diet without sacrifices or complications, do like in the video, subscribe to the channel and activate the notifications in the bell.

Share with your friends and by the way, chat with me on social networks you’ll find all the links on the homepage.

Thanks for your attention and see you next time!

Other quick and healthy recipes, good for sugar-free lunches and dinners:

Salmon with asparagus and cherry tomatoes

Tomatoes stuffed with quinoa and dried tomatoes

Vegetarian Stir-fry in 15 minutes

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