Do you feel like sugar sneaks into your day through that one snack or drink?
On Day 5 of your Sugar Reset, the challenge is simple: swap just one sugary item for a whole-food alternative. Small swaps build big change — and today, you’ll practice exactly that.
Hi, I’m Fit Bear 🐻💚.
Welcome to your 7-Day Sugar Reset Challenge.
So far, we’ve built awareness, learned hydration habits, and practiced label reading. Now it’s time to take action — by making one real-life swap that reduces added sugar and supports your energy.
Why Swaps Work
Swaps are powerful because they don’t rely on restriction — they retrain your taste buds and daily habits.
Examples you can try today:
- Replace soda with sparkling water + lemon or berries.
- Trade candy bars for a handful of nuts + fruit.
- Swap flavored yogurt for plain yogurt with fresh fruit.
👉 Over time, these swaps reset your palate — so you crave real food, not sugar highs.
🥗 Day 5 Meals
🌞 Mushroom Scrambled Eggs with Bread
Protein-rich scrambled eggs with mushrooms and whole-grain bread for steady energy.
🍃 Ingredients
- 2 eggs
- ½ cup mushrooms, sliced
- 1 tsp olive oil or butter
- 1 slice whole-grain bread
- Salt & pepper to taste
📝 Instructions
- Sauté mushrooms in olive oil until softened.
- Whisk eggs, season with salt & pepper, then add to the pan.
- Scramble gently until cooked to your liking.
- Serve with toasted whole-grain bread.
✅ Benefits
- Eggs → protein + satiety
- Mushrooms → B vitamins + antioxidants
- Whole-grain bread → fiber for steady energy
🍏 Nutrition Facts (Approx.)
| Calories | ~350 kcal |
| Protein | ~25 g |
| Carbohydrates | ~28 g |
| Fat | ~14 g |
| Fiber | ~5 g |
🥗 Pesto Pasta with Chicken & Kale Salad
A balanced meal of lean protein, pasta fuel, and antioxidant-rich kale.
🍃 Ingredients
- 200 g chicken breast, cooked & sliced
- 160 g whole-grain pasta (dry weight)
- 2 tbsp pesto (homemade or clean-label)
- 2 cups kale, chopped
- 1 tbsp olive oil + lemon juice (for salad)
- Salt & pepper to taste
📝 Instructions
- Cook pasta until al dente. Drain and toss with pesto.
- Pan-fry or grill chicken, slice, and add to pasta.
- Toss kale with olive oil and lemon juice for a simple side salad.
✅ Benefits
- Chicken → lean protein for repair & fullness
- Kale → calcium + antioxidants + fiber
- Pasta → sustained energy fuel
🍏 Nutrition Facts (Approx. per serving)
| Calories | ~540 kcal |
| Protein | ~45 g |
| Carbohydrates | ~55 g |
| Fat | ~18 g |
| Fiber | ~9 g |
🍵 Strawberry Iced Matcha
A refreshing antioxidant-rich drink with calm focus from matcha and natural sweetness from strawberries.
🍃 Ingredients
- 1 tsp matcha powder
- ½ cup strawberries (fresh or frozen)
- 200 ml milk of choice (dairy or plant-based)
- ½ cup cold water
- Ice cubes
📝 Instructions
- Blend strawberries with milk until smooth.
- Whisk matcha powder with cold water until no lumps remain.
- Fill a glass with ice, pour in strawberry milk, then top with matcha mix.
- Stir gently before drinking.
✅ Benefits
- Matcha → antioxidants + calm focus
- Strawberries → vitamin C + natural sweetness
- Homemade → avoids added sugar in bottled teas/frappes
🍏 Nutrition Facts (Approx.)
| Calories | ~150 kcal |
| Protein | ~8 g |
| Carbohydrates | ~22 g |
| Fat | ~4 g |
| Fiber | ~3 g |
🥕 Maple Roasted Carrots with Tahini Sauce + Green Salad
A nutrient-dense dinner with lightly sweet carrots, creamy tahini, and fresh greens.
🍃 Ingredients
- 4 medium carrots, peeled & sliced
- 1 tbsp olive oil
- 1 tsp maple syrup
- 2 tbsp tahini
- 1 tbsp lemon juice
- 2 cups mixed greens (salad base)
- Salt & pepper to taste
📝 Instructions
- Preheat oven to 200°C (390°F). Toss carrots with olive oil, maple, salt, and pepper.
- Roast for 20–25 minutes until golden and tender.
- Whisk tahini with lemon juice and a splash of water until creamy.
- Serve roasted carrots over greens, drizzle with tahini sauce.
✅ Benefits
- Carrots → beta-carotene + fiber
- Tahini → healthy fats + calcium
- Green salad → micronutrients & digestion support
- Light maple drizzle → flavor without heavy sugary glaze
🍏 Nutrition Facts (Approx. per serving)
| Calories | ~420 kcal |
| Protein | ~20 g |
| Carbohydrates | ~40 g |
| Fat | ~18 g |
| Fiber | ~9 g |
🧘 Meditation of the Day
After your swap, give your mind a reset. Try my 10-minute Sound Meditation for Calm, Rest & Relax.
It’s the perfect way to recharge and reduce stress-driven cravings.
💪 Movement of the Day
Support your swap with movement. Choose one today:
- 10-minute dumbbell strength flow, OR
- 10-minute walking workout.
Both help regulate blood sugar and make new habits stick.
📖 Extra Learning
Want to go further? Watch my video: “How to Build Healthy Sugar Habits.”
You’ll learn practical strategies to make swaps automatic — so healthy eating feels natural, not forced.
📝 Tracker Reminder
Use your Sugar Reset Tracker today.
✔️ Note which item you swapped
✔️ Record how you felt afterward
Day 5 complete! 🎉
You’ve taken real action — and every swap makes your reset stronger.
💡 Subscribe so you don’t miss Day 6, and share in the comments: What sugary item did you swap today, and how did it feel?
⚠️ Disclaimer: This challenge is for general wellness and lifestyle support only. It is not intended to diagnose, treat, or cure any disease.
Well & Good 
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