The Sugar-Free Food Plan I Follow for Weight Loss and Food Freedom


The Sugar-Free Food Plan I Follow for Weight Loss and Food Freedom | Little Miss Fearless

Hi Friends! So many of you have asked me to post the sugar-free, flour-free food plan I’ve been following so you can easily reference it.

Once you get familiar with all the foods you can choose from, you’ll realize how SIMPLE this plan is. Simple enough to write on a post-it note! 😘

Below are 3 variations of the same plan.

I started with the Breastfeeding Plan and followed it until I hit my goal weight (about 5 months).

Then I transitioned to the Maintenance Plan and have been following that ever since.

The Weight-Loss Food Plan

Most people who join the 12-step program start on this plan. Depending on their sponsor, some begin adding grains to their lunch after 30-60 days, others don’t add grains until they’re closer to goal weight.

On both this plan and mine (the breastfeeding plan), you don’t add grains to dinner until you reach maintenance—aka, your goal weight.

The Sugar-Free Food Plan I Follow for Weight Loss and Food Freedom | Little Miss Fearless

The Weight Loss Food Plan for Breastfeeding

The main difference in this plan from the one above is highlighted in green. Because I needed the extra calories to keep my milk supply up, I always had grains and yogurt at lunch.

I wish I knew more about why those foods, specifically, were recommended for breastfeeding. Maybe I should have asked more questions. But I just trusted it would work and it did. I also kept an eye on my milk supply and talked with my sponsor about whenever I had concerns, which was pretty rare. I breastfed for 8 months and never felt like my milk supply was low from eating all this food.

The Sugar-Free Food Plan I Follow for Weight Loss and Food Freedom | Little Miss Fearless

The Maintenance Plan

I loved transitioning to maintenance because it made me truly appreciate how delicious sweet potatoes are! Having grains and fruit are a luxury. Probably no one has said that in the past 2,000 years 😂, but it’s true. You will eat first-class food on these plans.

When I reached maintenance, I added corn tortillas (no more than 2) as my dinner grain on occasion. We love taco night at our house. I’ve also had corn tortillas and Skinny Pop popcorn on occasion (in place of my dinner grain). If I ever take it too far and eat too many—and sometimes I do—I cut my grain out for a day or two and then go back to maintenance. I’ll share more on this in a future post.

The Sugar-Free Food Plan I Follow for Weight Loss and Food Freedom | Little Miss Fearless

Since you’ll need a food scale for this plan, this is the one I use and LOVE. It’s lightweight but big enough to fit a large plate and still see the numbers.

Just a reminder, this food plan (and it’s variations) came from the free 12-step program I joined for food addiction recovery.

The science behind why this plan is so effective for weight loss (regardless of your current weight, height, age, etc.) and food addiction recovery is explained in detail in the book Bright Line Eating by Susan Peirce Thompson. I highly recommend it!

The Sugar-Free Food Plan I Follow for Weight Loss and Food Freedom | Little Miss Fearless

One final note on food addiction…

I could not have gotten this far or made this a lifestyle without support from the people I met and tools I learned in the 12-step program. They helped me build my relationship with God and He has changed my heart and my sight, making the foods I used to eat much less desirable to me now.

Without structure and accountability, these food plans can easily be mistaken for just another “diet.” Cutting out sugar and flour is not easy, but it’s easier if you do it with help. If you truly identify with food and/or sugar addiction, please read this post and consider all your options for finding the help you need that works best for you.

Ask me questions!

Let me know in the comments if you have any questions. And please share with anyone you think might benefit from this info.

More blog posts are on the way, including the tools I use when I’m tempted to binge, my snacking philosophy, what it was like in my 12-step program, how my faith came alive, etc.

Thanks so much for reading. XO



  1. Valerie says:

    Love this. Thanks for sharing! So motivating for me as I really try to kick my sugar habit. I have done W30 and trying to do more whole food, plant-based eating these days but need to kick my chocolate/sugar cravings. Did you find your had sugar withdrawals? I’d also be curious to hear more about your weekly shopping list, and how it works for your family (I have 2 boys so am trying to make it work for us all!)

    Posted June 24, 2020 | Reply
    • So glad it helps! I definitely had withdrawals for the first few weeks. But as tastebuds adapt, the real food starts to taste better and the cravings fade. My next blog post will be my typical shopping list and I promise to share more on how it works with my family. Thanks so much for your feedback!

      Posted June 26, 2020 | Reply
  2. Matt says:

    Can I substitute something else for the salad at dinner? I just don’t think I can eat salads every night!

    Posted July 2, 2020 | Reply
    • I know what you mean! You can just add 6 oz of cooked veggies in place of the salad, or if you like raw veggies and dip, do that. The main goal of the salad is to add variety to your vegetable intake so you’re getting both cooked and raw.

      I like veggies and dip and found that if I add 2 oz of lettuce with Litehouse bacon bleu cheese dressing it’s basically veggies + dip in salad form and tastes really good.

      Hope this helps!

      Posted July 13, 2020 | Reply
  3. Laura Kliewer says:

    Thank you for this! I’m wondering if the veggies have to be cooked? Sometimes for lunch I like to do a big salad. Would the ounces still be the same for raw veggies?

    Posted July 8, 2020 | Reply
    • Hi! Yes, the ounces would be the same for raw veggies and you can totally do that if you prefer. I think the main reason the plan recommends cooked is just because it gives you more options to choose from since most veggies taste better when cooked. 🙂

      Posted July 13, 2020 | Reply
  4. Lauren says:

    Hi! Thank you so much for sharing this! I think on instagram you have talked about the clean eating shakes. Where do meal replacement/ health/ protein shakes fit in? Thank you!

    Posted July 13, 2020 | Reply
    • Hi! I never eat protein shakes as meal replacements but I do have them as a treat or dessert a few times a month. I didn’t start eating them until I reached my goal weight, though. So glad you asked bec I have a separate post coming to share more about how I fit CSE recipes (including treats) in this new lifestyle.

      Posted July 13, 2020 | Reply
  5. Mandy says:

    Hi ! Do you ever eat anything sweet or dessert options ??

    Posted July 13, 2020 | Reply
  6. Maria Bellezza says:

    hI! So Glald I found you! can you please tell me how to cook the vegetables? steamed? baked? use oil? I would like to start monday and want to get prepared.


    Posted February 5, 2021 | Reply
    • Hi Maria,
      So sorry for the delayed reply. I’ve been taking time offline to build a coaching program. I almost always roast my vegetables in the oven (broccoli, brussels sprouts, butternut squash). I spray with olive oil or coconut oil pam and sprinkle with pepper and Himalayan pink salt then cook for 25 min at 400 degrees. My other favorite way to cook veggies is to grill them — zuchinni and bell peppers are so good grilled! Hope this helps!

      Posted May 12, 2021 | Reply
  7. nita says:

    HI! thank you so much for this!
    just to be sure…
    so before you reached goal weight, you did not have grains for lunch or dinner; just with breakfast is that correct?
    as far as oil goes, how much is considered one fat?
    can I have nuts as my fat?

    thank you!!

    Posted March 30, 2021 | Reply
    • Hi Nita,

      I followed the breastfeeding when I started so I had grains at lunch, but the typical weight loss plan calls for only grains at breakfast and then you begin to add grains as you approach goal weight.
      I use coconut oil and olive oil sprays when cooking veggies and I don’t count or measure that. But for my healthy fat, I typically use 2 oz avocado. Sometimes I count nuts as my protein (usually 2 oz if it’s my only protein or 1 oz if combined with another protein, like 2 oz meat or 3 oz beans). When I count nuts as my fat I measure 1 oz.

      Feel free to email me via my contact page if you have more questions!

      Posted May 9, 2021 | Reply
  8. Lani Baker says:

    Loved reading about your journey. I did this eating plan last year and it really helped a lot if things, but I got really constipated which I’ve heard is super common. I want to try it again, but I don’t know how to combat that. Did you learn anything in your journey that helped remedy the constipation issue?

    Posted April 5, 2021 | Reply
    • Hi Lani,
      How long did you follow the eating plan? I didn’t run into that issue myself, but did have some bloating early on that subsided as I adapted to the real foods overtime. I have since learned that cooked veggies are easier on sensitive digestive systems than raw veggies. Also, grains help bring a balance to digestion that I’ve noticed from the maintenance plan vs the weight loss plan. Hope this helps!

      Posted May 9, 2021 | Reply
  9. Jac says:

    Hi 😊
    Very inspired yet daunted by the no flour bit.
    I’m not sure what is considered flour! Is chickpea flour still something to avoid?

    Posted June 29, 2021 | Reply
    • Hi! When I first followed this food plan, it was no processed sugar or flour of any kind. When I hit my goal weight and transitioned to the maintenance plan, I began adding corn tortillas (corn flour) and moderately introduced some other flours on occasion (almond flour, cassava flour, oat flour, etc.). I still believe whole, unprocessed foods are always best, but some flours on occasion have been ok for me and I’ve treated them as my “grain” in the food plan. Hope this helps! xo

      Posted July 6, 2021 | Reply