My Best No Sugar Pantry Secrets

Successfully taking sugar out of your diet for the long term requires a couple of things. Foremost is understanding why it's crucial for your health to do so and education about the food supply.

At some point, you need to do at least a 10-Day Cleanse to get sugar out of your system.

Why? So that your body's hormonal system can reset. Controlling cravings and losing weight is a lot easier when your body start sending out the call for the fat you've got stored instead sending you to find a sugar fix. 

Preparing your kitchen to support your lifestyle goes an amazingly long way in helping sustain the changes you make to how you eat.  For most of us that means Dumping the Junk. 

You don't have to do it all at once. Break it up into manageable chunks. Maybe put aside 2 half hour blocks to go through your fridge, freezer and cupboards.


One of the key ingredients to overcome cravings is to have plenty of foods that you enjoy on hand.

If you're someone who loves to snack, until you do a 10-Day controlling 'snack attacks' may be extremely difficult so only having in the house what you want to eat is crucial.

Another powerful tactic is to give snacking a curfew!

I've had a lot of success with setting a cut off time for eating. Try this: after 9pm the kitchen is closed.

That usually sends me to the kitchen right before the top of the hour to get a last bite in.  You really want to make sure that there's something healthy in there available for this to work. Proteins and healthy fats are key if you're looking to curb your appetite.

Here are some Healthy Snack Ideas: Organic PopCorn, Apples & Nut Butter, Fruit, Nuts & Seeds, Crudite, Fruit Smoothie Soft Serve Ice Cream...oh yeah!


So now that you've got your Pantry cleared out, what do you put in there instead? 

That really depends on what and how you like to eat but I've got a few suggestions based on what I make sure to have in stock for my own Pantry. 

Take your time to build up your Pantry over the next few weeks. Start with essential items that you'll use in meals this week. If it's a canned item, buy an extra few for the cupboard. Here's a list to get you started:


  • Black Beans
  • Garbanzo Beans (chickpeas)
  • Red Kidney beans
  • Lentils

Canned Goods

  • Artichoke Hearts
  • Coconut Milk
  • Vegetable Broth
  • Kalamata Olives 
  • Salsa
  • Sun Dried tomatoes
  • Tomato Paste
  • Tomato Sauce
  • Wild Caught Salmon
  • Sardines
  • Peaches in own juice
  • Applesauce, unsweetened


  • Vegannaise
  • Dijon Mustard
  • Homemade Ketchup

Dried Fruit

  • Dates
  • Raisins


  • Quinoa
  • Black Rice
  • Steel Cut Oats

Nuts / Nut & Seed Butters

  • Almonds
  • Almond Butter, unsweetened
  • Flaxseed
  • Chia Seeds
  • Sunflower Seeds
  • Pumpkin Seeds


  • Coconut Oil
  • Extra Virgin Olive Oil
  • Sesame Oil


  • Gluten-Free Pasta


  • Cayenne Pepper
  • Curry Powder
  • Dried Basil
  • Dried Oregano
  • Dried Thyme
  • Italian Seasonings
  • Garlic Powder
  • Ground Cinnamon
  • Ground Cumin
  • Ground Nutmeg
  • Onion Powder
  • Paprika
  • Black Pepper
  • Red Pepper Flakes
  • Sea Salt

Bottled Goods

  • Coconut Aminos
  • Apple Cider vinegar
  • Balsamic Vinegar

Refrigerated Goods

  • Earth Balance Buttery Spread
  • Apple Cider vinegar
  • Balsamic Vinegar

I do my best to eat a predominantly plant-based diet, so beans are a favorite, along with hummus and guacamole. Just about every morning I have a Green Smoothie to start my day off right so the ingredients for my favorite Smoothies are a constant on my Shopping List.  Lots of seeds (pumpkin, sunflower and almond,) almond butter, and a plant-based protein powder.

If you'd like to receive a weeks worth of Free No Sugar Meal Plan & Shopping List  <---click the link.

Another favorite Pantry Secret of mine is how I keep all those yummy fruits and vegetables from going bad in the fridge. I know you've been there...chucked that...

It's really a ridiculously simple trick. I use Debbie Meyer's Green Bags. Have you heard of them? Here's the description from her website which the link above will take you to:

Fruits, vegetables and flowers release ethylene gases during the natural ripening process after harvest. Exposure of the produce to these gases accelerates aging and deterioration. Independent laboratory testing shows that Debbie Meyer® GreenBags® help extend the life and freshness of fruits, vegetables and fresh cut flowers by creating a beneficial storage environment, giving you more time to enjoy your produce, and That Saves You Money! Simply store your fruits, vegetables and cut flowers where you normally would (either the countertop or refrigerator) and watch how the Debbie Meyer® GreenBags® actively work to keep their contents fresh, extending their usable life. BPA free.
— Debbie Meyer GreenBags

No, I'm not affiliated. I've just used this product for years and found it incredibly effective. I strongly recommend that you give it a try, they're not expensive and can be reused a number of times.

Here  another product that I use regularly. Again, no affiliation, just a taste-bud love affair ;)

Earth Balance Buttery Spread - This stuff is the jam! So to, really, this vegan 'butter' is so good that you can bake with it to get that buttery taste we all seem to love.

earth balance.jpeg

Last but definitely not least is my favorite snack that I keep stocked and ready for the munching. I get this bag of popcorn from my local Trader Joe's, (so I don't know if it's available elsewhere.) 

If you find a different brand you like, great! Just make sure it's organic because corn is one of the most heavily gmo'd commodities in the States.


Hope this helps to get you going! Let me know in the comments if there's something else I can do to help you implement this Lifestyle Hack.

If you'd like to get a one page pdf of the Build a Pantry Shopping List click the button below.