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Welcome! I’m glad you’re here!
Ready to go NSNG (no sugar no grain)? Here’s a list of helpful items to get you started! Starting with this amazing recipe for ham, broccoli and pimento cheese egg bake.
Please note: This list is what works for ME. Go to Vinnie Tortorich directly if you want to do it 100% his way.
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NSNG Grocery List
Pantry
- Olive oil
- Coconut oil
- Coffee
- Vinegar
- Spices
- Beans
- 85% or greater dark chocolate
- Nuts
- Nut butters/peanut butter
- Seeds
- Olives
- Pickles
- Salsa
- Tomato sauce (no sugar added)
- Almond flour
Refrigerator
- Eggs
- Bacon
- Butter
- Heavy whipping cream
- Full-fat plain yogurt
- Cottage cheese
- Cheese
Freezer
- Frozen fruit (great for smoothies)
- Frozen veggies
- Meat and fish
Meats and Fish
Whatever you’d like! Filet, chicken, salmon, pork….the list is wide open. Don’t worry about fat content and eat the skin if you want!
Produce
Get whatever fruits and veggies you like! Here are some suggestions:
- Avocados
- Apples
- Oranges
- Grapefruit
- Blackberries
- Blueberries
- Tomatoes
- Spinach
- Kale
- Cabbage
- Cauliflower
- Zucchini
- Spaghetti squash
- Cucumber
- Asparagus
- Celery
- Sweet potatoes
- Garlic
- Onion
Bonus!!!!
There are two appliances that will make NSNG living much easier – a pressure cooker and a good blender.
- Instant Pot
– Cook delicious NSNG meals fast. You’ll also be able to make your own bone broth quickly as well as homemade yogurt.
- Ninja Blender
– Juice your greens, blend up smoothies and other frozen drinks, make salsa and so much more.
Let me know what NSNG essentials you find and I’ll add them to the list! Check out “Fitness Confidential
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This post was originally published March 30, 2016.
ALSO CHECK OUT:
Coconut flour!
I have not figured out the secret to cooking with this yet. Everything I’ve tried comes out so dense. Any tips?
I mix 1/2 almond flour and 1/2 coconut flour. I do the single serving 90-sec keto bread (my microwave take so 2.5 mins though. I also add minded onions (the dried kind you get in the spices section. Try to do that 50/50 mix and see if it comes out better! Also, baking powder.
what about white potatoes?
While not a grain, they are high in carbs so not the best option for this way of eating.
Subway banner ad, that sandwich looked great
Veggetti Pro. It’s worth the money! I made zucchini noodles tonight and it was so quick and easy and went right along with the spaghetti dinner I was making for the rest of the fam!
Great tip! I’ll add it to the list soon!
Now the Publix store and Lucky’s market carry all veggie noodles in their vegetable refrigeratored section! Yippie!
I love those at PUblix! They have frozen veggie noodles, too. I think Bird’s Eye.
Hey,
I’ve recently gone NSNG and I’m still compiling information about it. I’m not very clear on sweet potatoes, are they allowed or not?
I’ve read various blog posts and the information is contradictory. The fact that the discussion about them is not on Vinnie’s website anymore (http://vinnietortorich.com/discussions/topic/sweet-potatoes-yay-or-nay/?wcalendar=) isn’t helping either :))
How often do you eat them? And how? Always boiled or can i use them to make oven fries and wedges? I’d really appreciate it, if you could shed some light on my dilemma.
Thank you,
Corina
I know I’m about a year late to the party, but no, sweet potatoes are not NSNG. While not a grain, Vinnie Tortorich says all potatoes are basically big bowls of sugar and to be avoided. Otherwise, great list and Thanks!
Just started NSNG One week ago. I feel that it is working because I’m not craving any carbs or sweets anymore. I was told absolutely no grains or fruits, no beans for the first 30 days. But when I go online I see a list of grocery items that includes fruits and sweet potatoes, beans, etc. I just want to get a handle on if what I am doing is right. I have heart disease in my family and I also have high blood pressure. I’m still scared about eating the meats with the skin on them. And bacon too! Eggs scare me but I am eating them. I don’t want my cholesterol to go up and I don’t want to get a heart attack or stroke. I’m willing to take the chance because I’ve tried everything else and nothing works. I was exercising a lot and not losing anything after I got my thyroid problem. I’m on medication for that too. Sucks! I want to eventually get off as much medication as possible. So I making this lifestyle change in hopes that NSNG will prove me wrong and prove the millions of doctors wrong that don’t believe in it. Everyone looks at you like you’re crazy, especially in the medical profession, when you tell them about NSNG. One thing I do notice is when I have to go out and eat and try to manage what I eat in public, I find that my stomach gets upset even though I’m sticking to the rules of NSNG. It’s almost like eating out is poison. And I don’t mean fast food. I am avoiding that! When I make the food at home my stomach is totally fine.
Anything you can clarify would be greatly appreciated.
Thank you
Hey, Donna! I am doing Keto which sounds very similar to this (I am still learning it so I could be wrong) but I had three people (2 doctor’s) in 2 weeks tell me that I should be doing keto!! I thought well, that’s suggestion and two confirmations! If your doctor is looking at you like you are nuts… I would get a new doctor 🙂
This list seems inaccurate. I thought sweet potatoes and beans weren’t allowed? Also the fruit list…only berries and cherries are allowed. What’s your source, it doesn’t match mine. We are getting ready to start this and we are compiling our grocery list.
Just looking for accurate info and recipes.
How long will it take me to be cured of Diabetes on this diet? Also what can I do about constipation?
psyllium husk is good for constipation but double check that I think Ian allowed. I know it is on the keto diet (very low carb and high protein and vegetable and vegtable).
Also try Heather’s Tummy Fiber – Organic Acacia Senegal for constipatiom.
Question??? I started this WOL back in January and I am loving the way I feel (no headaches, no stinky gas..sorry BUT I am gaining weight??) I LOVE HWC in my coffee and to make whip cream with a little vanilla so I can dip my berries in it. I have coffee every day but not whip cream and berries. I am trying to figure it all out but what is “Carrageenan” and is it good?? I understand that it comes from seaweed, but should I not be eating it??? Thank you ‘
Skinny syrup brand syrup for my coffee! And either sugar free coffee mate creamer (3 gm of carbs) or better is Publix’s brand unsweetened almond milk (2 gm of carb per serving). I make sure it is this brand though bc some Almond Miller is 13 gm! Apparently, all Almond mills are NOT created equally!
You can’t have fruit on an NSNG diet. Nuts are fine but peanuts are not.
Low glycemic index fruits are fine on NSNG as well as peanuts, legumes, and no sugar added nut butters. Paleo doesnt allow much fruit, any legumes, or peanuts.
Also, sweet potatoes are allowed in small amounts and not every day.
new to the life of NSNG… and so far I’m loving it… the only hard thing I am having with is with bake good. so I have been looking on line for some sort of easy dessert that can be created in this way of life.
I came across this receipt…
Almond Butter Brownies:
» 1 cup almond butter
» 1 egg
» ½ tsp sea salt
» ½ tsp baking soda
» ½ tsp vanilla
» ½ cup of coconut palm sugar
» ½ cup of “Enjoy Life” mini chocolate chips
the only thing that I am not sure about is the coconut palm sugar…
Just started NSNG. From what I understand from a successful NSNG friend, things like berries, and yams can be eaten after the first month… not everyday. I think the only “white” food allowed is cauliflower, but mashed mine with butter, a drop of heavy cream, little cream cheese and and little extra sharp cheddar. Fantastic and absolutely as satisfying as mashed potatoes… don’t forget a tiny dash of fresh grated nutmeg. I am pro chef and restaurant owner. Retired now and doing personal cheffing.. Always said I spent a lifetime working with the enemy… food… I have high hopes for this program.