After a dinner last night where I did not stick to my plan, I was ready for today. Day 4 went smoothly with zero added sugar.



At breakfast, I had 2 oz. of Ningxia Red, approx. 32 oz water and a banana.

  • 150 Calories
  • 1g Protein
  • 0g Fat
  • 37g Carbohydrate
  • 18g Sugar (NO added sugar)


For lunch, I had a large salad with tomatoes and carrots. I had an extra portion because I was not able to add any protein to it and I was hungry. It takes a lot of salad to fill you up.

  • 230 Calories
  • 16g Protein
  • 3g Fat
  • 42g Carbohydrate
  • 15g Sugar (NO added sugar)


In the late afternoon, I had a snack of salted cashews.

  • 320 Calories
  • 10g Protein
  • 24g Fat
  • 18g Carbohydrate
  • 4g Sugar (NO added sugar)


For dinner, I had grilled chicken with cheese. My snack was a pretty large serving of nuts and I really was not hungry at dinner.

  • 330 Calories
  • 48g Protein
  • 14g Fat
  • 1g Carbohydrate
  • 1g Sugar (NO added sugar)


I managed to make it through the day without eating any added sugar. I didn’t get a workout in today, but felt great and had lots of energy.

My totals for the day ended at:

  • 1,030 calories
  • 75g Protein (29%)
  • 42g Fat (37%)
  • 98g Carbohydrates (38%)

For both lunch and dinner, I was making the best of what was available to me. This isn’t within my overall targets, but sometimes we just have to roll with it.


Continue On…

Continue on to Day 5:


or head back to the Sugar-Free Challenge Introduction