Many Americans start the day with a cup of sweetened coffee and a sweet pastry (doughnut). Instead of having that for breakfast, a healthier alternative would be to drink coffee without any added sugar of any variety (natural or artificial). A crunchy apple or an acidic orange can balance out the extremely bitter taste of the coffee. While the apple or orange does have its own sugar, the fruit is also filled with considerably more micronutrients than a super-sweet, deep-fried doughnut coated with a super-sweet glaze and filled with a super-sweet, highly processed sugary "fruit" filling.
Lunch for many Americans may mean a traditional peanut butter and jelly sandwich. Of course, people usually don't make their own peanut butter or jelly; they would typically buy sugar-filled ones on the market. Orange juice may be served as a refreshment. Orange juice may seem healthy, but it is usually so processed to the point that it has no fiber to curb the absorption of sugar. Therefore, a seemingly healthy meal turns out to be unhealthy.
Instead of the peanut butter and jelly sandwich and orange juice, people should really make their own sandwiches from raw ingredients in order to control the amount of added sugar. Whole wheat flour, yeast, and iodized salt may be purchased to make the bread loaf. Beefsteak tomatoes, lettuce heads, cabbages, onions, and mushrooms may be purchased as toppings. Meat may be added, but they require cooking. An orange can replace the orange juice. It may be important to prepare all the bread and meat that may be needed for the entire week on one day, so for each day of the week, people already have a week's supply stocked up in the refrigerator.
However, in case one is busy all month long or all year round, one may just bake several potatoes in the oven every morning to meet one's daily caloric needs. As a side, celery sticks or carrot sticks may be served with a naturally sweet tomato, NOT ranch dressing or peanut butter. To add fat and protein into the diet, a handful of peanuts can complete the meal. The peanuts may be placed in the oven with the potatoes. On occasion, a whole chicken can be prepared in the oven one night for dinner and then re-used for lunch the next day. The chicken must not be dressed in barbecue sauce, ketchup, or any kind of processed food that has sugar or sugar-like substances.
Dinner may be pizza. But if the pizza is restaurant take-out or store-bought, then it may not be very nutritious. Instead of a traditional store-bought/restaurant-take-out pizza, people should make their own pizza without the added sugar, food additives and preservatives. Any sugar will be naturally found in the whole wheat flour that you use with yeast, the real tomatoes that you manually mash up and drain (the liquid may be saved up for savory soups), Indian paneer cheese (which can be made at home with whole milk, lemon juice, and salt), and real vegetable/fruit toppings. Understandably, all the work that goes into preparation takes time, and time is something people don't have these days if they are trying to balance work and home life.
So, I believe the process of making pizza should be broken down into separate days. On the first day, the cheese is made and stored in the refrigerator. If possible, the pizza dough will also be made and stored in the refrigerator; if not possible, then the pizza dough will be made the next day, with a dollop of oil and no added sugar (the yeast can just consume the glucose from the dough). On the final day, the mashed-and-drained tomatoes will be made from fresh, raw tomatoes; and the pizza will be made on this day.
In the meantime, people have to eat dinner. So, they may have some kind of carbohydrate-rich food (baked potatoes), assorted stir-fried vegetables with soy sauce and oil, fresh fruits, and nuts for protein. On occasion, meat (preferably locally grown livestock) may be purchased, but the consumption will be spread out throughout the week. That way, it'll be possible to eat meat every day. The meat, potatoes, and nuts will go in the oven. The vegetables will be stir-fried. And the fruits will be eaten raw. Another carbohydrate-rich food that takes little preparation time would be rice. You can cook rice in the rice cooker or in a pot. No added sugars of any kind, food additives, or preservatives are included in the food preparation process.