Sugar finds its way into our diet every day without us even realizing it, and before we know it the sheer quantity is astoundingly high. Hidden in multivitamins, condiments, added to dried fruit, and more recently the addition of ingredients deemed “healthy” like coconut sugar and maple syrup are around every corner. According to the American Heart Association, the upper limit of added sugar for women is 25g (about 6 tsp) and for men 36g (about 9 tsp) per day. Too much added sugar can lead to conditions such as obesity, type 2 diabetes, and heart disease. Meals and snacks should focus on protein-rich, non-starchy vegetables, healthy plant fats, and complex carbohydrates to increase fiber, while keeping added sugar to a minimum. Read our blog for a list of family favorite foods that check the nutritional boxes!

Breakfast: 

ICONIC Protein Powder: ICONIC Vanilla Protein Powder is one of my go-to’s when it comes to a quick protein source, especially when time is of the essence. Each 1/3c. serving contains 20g protein from grass-fed milk, sweetened with monk fruit with ZERO sugar, and is 99.9% lactose-free. Either blend with your liquid of choice, use it as the base to any smoothie, or even add to baked goods or a batch of pancakes, it is extremely versatile and a staple product to have in your pantry. 

Kashi GO Dark Cocoa: The breakfast aisle is bleak when it comes to cereals containing more protein than sugar. A household name, Kashi, entered the market with a KETO-friendly, grain-free, plant-based, protein-packed cereal with 1g total and zero added sugar in a 1.5c serving. The flavor of the crispy, cocoa-covered O’s reminds me of my childhood and eating a bowl of chocolatey cereal while watching cartoons on a Saturday morning. 

Lunch: 

Chicken of the Sea Infusions Wild Caught Tuna Lemon and Thyme- These little tuna cups are perfect for a delicious lunch at your desk or in your child’s school lunchbox. Packed with 22g protein and no sugar from wild-caught skipjack tuna, it is a good source of heart-healthy omega-3 fatty acids, as well as other essential vitamins and minerals including B vitamins, calcium, and selenium. 

Banza Pizza- Friday night pizza night just got healthier! Banza pizza crust is made from chickpeas which are a fantastic source of fiber and protein. White, refined flour in traditional pizza crust contains far less protein and little to no fiber. More often than not, traditional pizzas contain added sugar in the crust and the sauce. The serving size for the Four Cheese variety is half of a pizza and provides a whopping 17g protein and 7g fiber, without added sugar. Make it a fun family event by customizing your pizza with your favorite toppings. You can purchase just the Plain Crust or pre-made pizzas like Four Cheese, Margherita, or Roasted Veggie. 

Dinner: 

Banza Pasta- Chickpea pasta is a fantastic swap for regular white pasta. In each 3.5 oz serving dry, Banza pasta contains 22g protein, and 8g fiber compared to 13g protein and 3g fiber in average pasta. Cooking is simple and it tastes delicious. It is gluten-free, NON-GMO, and has a low glycemic index which is important for those who are watching their blood sugar levels. 

Beyond Burger- These plant-based patties are perfect for Meatless Monday night dinners. Each burger contains 20g protein mostly from peas, 2g fiber, zero sugars, and is Non-GMO, soy-free, and gluten-free. When your kids constantly request them for dinner, you know you have found a winner! 

Snacks: 

ICONIC KETO Coffee Collagen Powder- Your afternoon latté just got a major upgrade in the form of a quick, one-stop-shop afternoon pick-me-up. This new KETO-friendly coffee powder contains MCT oil, 10g protein from bovine collagen, 4 Sigmatic adaptogens from both Reishi and Lion’s Mane mushrooms, and has 100mg caffeine per serving. No coffee shop lines or sugar crash here, this coffee powder contains ZERO sugar without using artificial sweeteners but rather sweetened with monk fruit and stevia. 

Quest Chips- This snack food hits both the sweet and savory notes along with providing a satisfying crunch that we all know and love from a good chip. Each single-serve bag has 17-20g protein and 1g sugar or less (depending on the flavor). They are perfect for road trips, sporting events, or even a day at the beach. With eight flavors to choose from you are sure to find your favorite. 

Desserts: 

Swerve Sweets Chocolate Chip Cookie Mix- If you thought you had to say “goodbye” to cookies, you were wrong. Swerve Chocolate Chip Cookies are the perfect replacement for everyone’s favorite treat. This KETO-friendly cookie mix is made from gluten-free and grain-free flours: almond and coconut, and contains only 2 g added sugar per cookie. Warm out of the oven, these melt-in-your-mouth cookies are sure to satisfy your sweet fix. 

Halo Top Pops Brownie Batter- A Halo Top Pop in the Brownie Batter flavor will bring back summer childhood memories with the taste and creaminess so reminiscent of a fudgesicle, it is uncanny. Each pop contains 100 calories and 4 g of added sugar with additional sweetness from zero-calorie, plant-based sweeteners erythritol, and stevia leaf extract. Individually wrapped and decadent, these single-serve pops keep portion control in check and definitely hit the mark on being the perfect frozen treat. 

Aimée Plauché, RD, LDN 

Nutritional Wellness Consulting