The Daily Chomp

Our Blog June 20, 2024

20 Lunch Ideas for Work That Are Quick and Easy to Prep

Discover quick and easy lunch ideas for work. From wraps to salads, explore nutritious and delicious options to keep you fueled throughout your workday. READ MORE

Our Blog June 14, 2024

7-Day Sugar Detox Meal Plan

A sugar detox meal plan or “sugar cleanse” is the process of removing sugar from your diet. Many people start a sugar detox to eliminate sugar cravings, break a sugar addiction, and improve health. Sugar detox plans should be done for at least a week, and up to a month for the best results. While sugar detoxes can vary slightly in their requirements, the focus is generally on cutting out added sugars in particular from your diet. Added sugars are found in many foods nowadays such as sweetened beverages, desserts, processed foods, packaged foods, and condiments. They are also hidden sugars in many foods marketed as healthy, such as granola bars, breakfast cereals, and yogurts. Excess added sugar intake has been associated with an increased risk of health problems such as obesity, diabetes, and cardiovascular disease. Added sugar may also be chemically addicting, leading you to crave more and more every time you have it. [1] Sugar Detox Meal Plan Benefits Here are some of the most well-known benefits of a sugar detox: Reduced sugar cravings Lose Weight Decreased risk of chronic disease Improved oral health Supports liver health Enhanced mood and focus Lowers inflammation Many experts agree that reducing sugar intake can improve health. Dr. Robert Lustig, a well-regarded pediatric endocrinologist and nutrition expert has stated “All successful diets have three concepts - low in sugar, high fiber, and fat and carbohydrate consumed together in the presence of an offsetting amount of fiber.” The latest 2020-2025 USDA Dietary Guidelines for Americans also recommend limiting added sugar intake to 10% or less of your total calories, and ideally less than 8%. Most of us are going above this amount based on our food choices, which can negatively impact our health. Withdrawal During Your Sugar Detox Meal Plan When you first start a sugar detox meal plan, you may experience symptoms of sugar withdrawal. These symptoms can be mental or physical, but are usually short-lived: Depression Anxiety Insomnia Carb and sugar cravings Lack of focus Dizziness Fatigue Nausea While giving up sugar may feel difficult at first, it will get easier just in time for you to reap the benefits. How to Do a Sugar Detox Meal Plan There are no hard and fast rules to a sugar cleanse, but the most important part is to limit added sugar as much as possible. The goal is to limit any sweet foods on the “avoid” list as much as possible for the first three days and to slowly add them back in (minus any of the processed foods) over time. What to Eat on a Detox Week High protein foods Meat and poultry - Chicken, turkey, beef Fish Eggs Beans Plain yogurt Cheese Peanut butter Nuts Jerky - such as our CHOMPS meat snacks Unsweetened protein powder Healthy Fats Avocados Nuts Olives Olive oil Fatty fish like salmon and tuna Vegetables Most non-starchy vegetables other than potatoes, butternut squash, corn, and peas Whole grains Farro Quinoa Ezekiel bread Rolled oats/Steel-cut oats Brown rice Foods to Avoid or Limit Starchy vegetables Potatoes Butternut squash Corn Peas Refined Grains Bread Rice Pasta Fresh Fruit (In some cases- can still include if only avoided added sugar) Sugar-sweetened beverages Soda Juice Energy drinks Sweetened coffees Alcohol Milk Processed products with added sugar Energy or protein bars Condiments Sauces Desserts Sugary cereals Incorporating healthy and nutritious snacks such as CHOMPS meat sticks can curb hunger and ease your sugar-free transition. Our CHOMPS Italian Beef jerky has 0 grams of sugar, 12 grams of grass-fed protein, and is a mouthwatering addition to your healthy meal plan. Our Recommended 7-Day Sugar Detox Meal Plan Starting a 7-day sugar detox is not just about cutting out the sweet foods and stuff. It’s also about replenishing your body with the nutrients it craves for a complete reset. A pivotal part is focusing on hydration and incorporating whole foods. Drinking enough water throughout the day not only helps suppress sugar cravings but also supports your body’s natural detoxification processes. Pairing this with a selection of whole food enhances your body’s ability to heal and rejuvenate itself from inside out. With that said, if you want to cut sugar from your diet, here is a 7-day meal plan to get you started: Day 1 Breakfast: Plain Greek yogurt with a handful of nuts Lunch: Green salad with grilled chicken and almonds Dinner: Crockpot chicken and bean stew Snack: ½ cup plain cottage cheese with cucumber slices Kicking off your journey with plain Greek yogurt topped with a handful of nuts is a great way to start. This combo brings together the satiating power of high-protein yogurt and the heart-healthy fats from nuts like almonds, providing a steady energy source and keeping blood sugar levels stable. Meal Alternative: For those mornings of your 7-day sugar detox when you're pressed for time but need a nutritious start, blend together unsweetened almond milk, a handful of spinach, a scoop of unsweetened protein powder, and a tablespoon of chia seeds. This green smoothie is not only quick and easy but packed with fiber and essential nutrients to fuel your breakfast minus the sugar spike. Day 2 Breakfast: Cheesy scrambled eggs with spinach Lunch: Turkey zoodle bowl Dinner: Cauliflower rice with black beans and cilantro Snack: 1 CHOMPS Original Beef Jerky Stick The Turkey zoodle bowl we recommend is a testament to how delicious and satisfying low-carb options can be. Zucchini noodles are a fantastic alternative to traditional pasta, offering a high-fiber, nutrient-dense base for your lunch. Top with lean turkey for a protein boost that keeps you feeling full and focused during day 2 of your 7-day sugar detox meal plan. Meal Alternative: If you prefer a fully plant-based variation on our lunch recommendation, swap turkey for grilled tempeh or tofu. These alternatives provide a hearty protein punch and lend themselves beautifully to the flavors of your zoodle bowl. They ensure you don't miss out on the satisfaction or nutritional benefits. Day 3 Breakfast: Omelette with broccoli, cheese, and red pepper with avocado Lunch: Lamb burger patty with carrots, cucumber, and yogurt sauce Dinner: Baked lemon-dill salmon with roasted kale Snack: Bell peppers and hummus On the third day of your sugar detox meal plan, you’ll be treating yourself to a dinner that tantalizes your taste buds and offers profound health benefits. A succulent baked lemon-dill salmon is rich in omega-3 fatty acids, which are essential for maintaining brain health and reducing inflammation throughout the body. Roasted kale, meanwhile, is a powerhouse of antioxidants that work to further combat inflammation and detoxify your system. Hydration Tip: To stay well-hydrated, plain water doesn't have to be your only option. After dinner, consider sipping on herbal teas such as ginger or peppermint. These teas are not only soothing and comforting but also aid in digestion and can help settle your stomach after a meal. Day 4 Breakfast: Ezekiel toast with peanut butter and cut up banana Lunch: Grain bowl with shrimp and mixed greens Dinner: Chicken sausage spaghetti squash boat Snack: 1 clementine Starting your day with Ezekiel bread, which is made from sprouted whole grains, introduces a wealth of nutrients and fiber into your diet. This sprouting process increases the availability of certain nutrients, making it a staple. Unlike regular white or whole wheat bread, Ezekiel bread has complex carbs that are broken down slowly, preventing sugar spikes and helping maintain steady energy levels. Snack Alternative: For a midday snack during day 4 of your sugar detox plan that's both satisfying and keto-friendly, try celery sticks filled with almond butter and a sprinkle of unsweetened coconut flakes. This combination provides a crunch with healthy fats and fiber, keeping you full and energized without resorting to sugary treats. Day 5 Breakfast: Brown rice cakes with guacamole, a sunny-side-up egg, and hot sauce Lunch: Tuna quinoa salad in lettuce wraps Dinner: Sheet pan tilapia and asparagus with sweet potato Snack: 1 CHOMPS Jalapeno Beef Jerky Stick Quinoa is a seed that's prepared and eaten like a grain. It’s celebrated for being a complete protein, offering all nine essential amino acids necessary for muscle repair and growth. For those on a vegetarian or vegan diet during their 7-day sugar detox, quinoa eaten at lunch is an invaluable resource for maintaining protein intake. Dinner Tip: Selecting lean proteins such as tilapia for dinner and pairing them with high-fiber vegetables like asparagus and sweet potatoes not only satisfies your hunger but also helps maintain stable blood sugar levels. This balance is crucial for minimizing cravings and supporting your body's adjustment while following a 7-day meal plan. Day 6 Breakfast: Scrambled eggs with cut up CHOMPS Original Turkey Jerky Sticks, ½ cup berries Lunch: Spinach salad with cranberries and grilled chicken Dinner: Edamame stir-fry with cauliflower rice Snack: Plain Greek yogurt with sunflower seeds Beginning the day with berries is a great choice for your second to last day of a 7-day sugar detox. They contain antioxidants, which play a critical role in reducing inflammation and boosting your immune system. Pairing berries with protein-rich eggs and a CHOMPS Original Turkey Jerky Stick delivers a breakfast offering sustained energy and nutrient density, key factors in a successful plan. Lunch and Dinner Idea: Enhance the flavors of your spinach salad and edamame stir-fry without resorting to sugary dressings or salt. Experiment with a variety of spices—think turmeric, ginger, and garlic—to add depth and richness to your balanced meals. These natural flavor enhancers not only elevate the taste of your dishes but also offer health benefits, including anti-inflammatory properties and metabolic support. Day 7 Breakfast: Steel-cut oats with ½ cup blueberries Lunch: Vegetable soup with beans Dinner: Chicken thighs with green beans and ½ cup brown rice Snack: 1 cheese stick with a handful of grapes As you come to the end of this 7-day sugar detox meal plan, take a moment to reflect on the changes you've observed. How have your sugar cravings shifted? Did you notice an improvement in your energy levels and overall sense of well-being? Acknowledge your efforts and any positive outcomes you've experienced, as recognizing these changes can reinforce your commitment to a healthier lifestyle. Whole Day Hydration Tip: Drinking at least 8 glasses of water throughout this day will not only keep you hydrated but also facilitate your body’s natural detoxification processes. Water helps flush out toxins and supports your metabolic functions, which is essential after a 7-day sugar detox. Keeping a water bottle handy and sipping regularly can help you meet this goal and maintain optimal hydration. The Path Forward If you decide to challenge yourself with our sugar detox meal plan, we hope you find the journey enlightening and empowering. Whether you see significant changes or start to notice subtle shifts, every step you take towards limiting the sugar in your diet is a move in the right direction. Whatever you do, remember that embarking on this sugar detox meal plan is just the beginning. Continue making mindful choices every day about what you eat in your quest for better health. Beyond a 7-days, there are many nutritious and satisfying options to meet your needs. Ridding your body of as much added sugar as possible can not only reduce powerful sugar cravings but can improve your mood and overall health. Did You Know: When your body's internal systems are balanced, you may experience fewer mood swings and feel happier overall. Here at CHOMPS, we’re not short of options to help support you in your journey. Whether you're looking for a quick protein boost without the added sugar or just a tasty snack that fits your sugar detox meal plan, we’ve got you covered. FAQs about Sugar Detox Diets What is a sugar detox diet? It's a diet involves abstaining from added sugar in your healthy diet. It is commonly used as a way to improve health and break sugar addiction. Do you need to avoid all sugar? Typically the focus is on avoiding added sugar on a sugar detox diet, as this type of sugar is the most detrimental to our health. Natural sugar are sometimes allowed in certain amounts. The diet usually is the most strict in the first few days, then gradually starts to allow more natural sources of sugar from fresh fruit, grains, and starchy vegetables. How long do you need to follow the diet? It depends on the person, but it is recommended to follow for at least a week, and up to a month. After this timeframe, the recommendation is to slowly reintroduce natural sugar back into the diet. What are the benefits of a sugar detox diet? The potential benefits include reduced cravings, weight loss, improved mood and focus, improved energy, as well as enhanced oral, liver, and overall health. Are there any side effects of a sugar detox diet? Side effects are possible in the beginning, such as depression, anxiety, insomnia, carb cravings, dizziness, lack of focus, nausea, and fatigue. These symptoms are most common in the beginning and typically wade over time as your body adjusts. References [1] Avena, Nicole M et al. “Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake.” Neuroscience and biobehavioral reviews vol. 32,1 (2008): 20-39. doi:10.1016/j.neubiorev.2007.04.019 READ MORE

Our Blog June 12, 2024

20 Low Carb Foods That Will Satisfy Your Diet

Explore our curated list of low-carb foods for a satisfying diet, including net vs. total carbs and who benefits. Stay full with these nutritious options. READ MORE

Our Blog June 09, 2024

5 Protein Hacks You Need to Know About

By: Amy Davis, RD, LDN If you’re reading this post, you probably already know protein is essential for overall health and wellness. It’s crucial for muscle growth and repair, producing hormones, maintaining a strong immune system, and much more. However, sometimes it can be difficult to meet your daily protein goals! Protein is probably the least accessible macronutrient, compared to the abundance of high-fat and carb foods that don’t require too much planning or cooking. So today we’re revealing 5 protein hacks that will help you reach those daily protein goals. Keep Quick Proteins on Hand Let’s face it, you won’t always have time to plan and cook your protein from scratch for every meal and snack. Keeping ready-to-eat options on hand is an excellent protein hack. With the following examples, you can whip up a balanced meal or snack in no time: Chomps Fuel your adventures with the perfect protein and flavor-packed meat stick. View all Chomps flavors and choose your next adventure. Rotisserie Chicken Add this pre-cooked chicken to salads, bowls, or wraps. Canned Tuna Make a quick, protein-packed tuna salad with chopped onions, celery, pickles, and Greek yogurt. Greek Yogurt Parfaits, high-protein desserts, a sour cream or mayo alternative – the possibilities are endless with this protein-packed ingredient. Increase Your Portions If you’re struggling to hit your daily protein goal, an easy solution is to increase your portion sizes. For example, one extra once of chicken breast adds 7g protein. Another ½ cup of Greek yogurt adds 10g protein. And adding one more egg to breakfast will give you another 6g of protein. These small tweaks will significantly boost your protein intake throughout the day without much effort. Eat More Complete Proteins Amino acids are the building blocks of proteins. Out of the 20 amino acids, nine are essential, meaning our bodies can’t make them on our own – we need to get them from food. Luckily, complete proteins contain all nine of these essential amino acids. Some excellent sources of complete proteins include animal products like Chomps, chicken, beef, pork, and eggs. Regularly incorporating these foods into your diet ensures you’re getting all the essential amino acids needed, which play a role in a variety of bodily functions ranging from fat metabolism to neurotransmitter production. Plan Your Proteins Planning your meals ahead of time is an effective way to ensure you’re consuming enough protein throughout the day. Start by creating a weekly meal plan that includes a source of protein at every meal. Here’s a simple example: Breakfast: Blueberry Vanilla Smoothie with a scoop of protein powder Lunch: Grilled chicken salad with mixed greens, onions, carrots and lemon vinaigrette Dinner: Pan-seared salmon with quinoa and roasted garlic broccoli Snacks: Chomps Turkey stick with a Honeycrisp apple By planning your meals, you can ensure you’re not only hitting your protein goals but also enjoying a varied and balanced diet. Eat Protein Snacks While fruit, nuts, chips, and dips are popular snack choices, snacking can be another opportunity to eat more protein throughout the day. Also, including protein in snacks helps you stay fuller for longer. Some protein snack ideas include Chomps, turkey pinwheels, hard-boiled eggs, or string cheese. By choosing protein-rich snacks, you can prevent mid-day hunger pangs and keep your protein intake steady throughout the day. Hopefully these helpful protein hacks have shown you that hitting your daily protein goals doesn’t have to be hard! By keeping ready-to-eat proteins on hand, increasing portion sizes, incorporating complete proteins, planning your meals, and snacking on protein-rich foods, you can easily meet your daily protein needs. These simple hacks will help you maintain a balanced diet, support muscle growth, and enhance overall health. Looking for more ways to add protein to your meals? Check out our blog on how to improve your protein intake in your diet. READ MORE

Our Blog May 09, 2024

Why a High Protein Diet is Best for Weight Balance

When it comes to maintaining a healthy weight, there are many strategies you can use to keep your weight balanced. READ MORE

Our Blog April 25, 2024

Is Cottage Cheese Keto? Here’s What You Need to Know

Whether you're a beginner or a seasoned veteran to the ketogenic lifestyle, finding healthy low-carb, high-fat foods is most likely a top priority. READ MORE

Our Blog April 25, 2024

Are Eggs Keto? How Many Eggs Can I Eat on Keto?

Discover the keto potential of eggs: Are eggs keto-friendly? How many can you eat daily? Dive into health benefits and delicious keto egg recipes. READ MORE

Our Blog April 25, 2024

Healthy Turkey Jerky: How We Made Turkey Jerky Healthy

Is turkey jerky healthy? Discover the health benefits of turkey jerky and why it's a superior snack choice. READ MORE

Our Blog April 25, 2024

Is Mayo Keto Friendly?

Mayonnaise is keto friendly as it contains high fat, low protein, low sugar, and zero carbohydrates. READ MORE

Our Blog April 25, 2024

How Long Does Beef Jerky Last? Storage Duration and Tips

How long does jerky last? Does it last forever, or does beef jerky have an expiration date? Let's dive into how long beef jerky typically lasts. READ MORE

Our Blog April 23, 2024

Best 6 Pre-workout Snacks for Quick Energy Boosts

Discover the best pre-workout snack ideas for a quick energy boost. From protein-rich jerky to nutty, carb-loaded treats, fuel your fitness effectively. READ MORE

Our Blog April 23, 2024

43 Low-Point Weight Watchers Snacks

Weight Watchers is a point-based diet that promotes making slight adjustments to routine eating habits to lose weight and feel your best. READ MORE

Our Blog April 23, 2024

25 Best Weight Watchers Crock-Pot Recipes

Discover 25 delicious Weight Watchers crock-pot recipes perfect for easy, healthy meals. Enjoy comfort food without the guilt! READ MORE

Our Blog April 23, 2024

Carnivore Diet vs Keto: Which is Best for You?

While keto has established itself as the diet powerhouse of the past decade, the carnivore diet is relatively new... READ MORE

Our Blog April 22, 2024

20 Egg-Free Desserts Everyone Will Love

Love dessert, but can’t eat eggs? We gathered some of the best egg free desserts from around the web to help you out. READ MORE

Our Blog March 07, 2024

Is Yogurt Keto Friendly?

Explore the ultimate guide to determine if yogurt is keto-friendly, with valuable insights, nutrition facts, and three delicious keto yogurt recipes. READ MORE

Our Blog March 07, 2024

30 Healthy Party Snacks for Your Next Celebrations

Indulge in guilt-free celebrations with a curated list of healthy party snacks! Discover tasty ideas, planning tips, and more for a memorable gathering. READ MORE

Our Blog March 07, 2024

15 Easy Ways To Increase Your Protein Intake

Boost your well-being effortlessly! Discover 15 simple ways to increase your protein intake and achieve a healthier lifestyle! READ MORE