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Last Updated on April 19, 2021

21 Healthy Dinner Recipes to Lose Weight and Gain Muscle Strength

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21 Healthy Dinner Recipes to Lose Weight and Gain Muscle Strength

Dietary habit is just one, albeit very important, pillar of losing weight and building muscle. Some may argue it’s actually less important than consistent quality sleep as the actual building and repair of muscle is primarily done during the deep sleep (R.E.M) rapid eye movement state.

You may be hitting the gym hard, and eating a balanced diet, but considering the importance of a 7-8hour minimum sleep night will greatly improve your weight loss goals and ability to gain muscle strength.

In this article, we’ll be simplifying the process of preparing a meal by examining ‘meal-prep’ days in conjunction with the ability to throw something together on the fly..

Meaning, you’re scrambling for something to make, and considering hitting one of those fast food chains.

Let’s talk about avoiding that with preparation, and creativity!

What you need to know about eating healthy to lose weight

It’s fair to say many people in our information driven culture are familiar with macro-nutrients such as protein, carbs and fats. In fact there’s several very popular movements in regards to no-sugar, no or low-carb, and the Ketogenic (“Keto”) diet which is rising in popularity.

It’s fair to say with all of this information, one can get quite confused and wonder what the hell to make for dinner? It has been an evolution for me as well over the past 6 years where my diet has gone from strict Intermittent Fasting (daily) with very high protein consumption and little regard for carbs/sugar, to now a more Keto-adaptive diet.

Basically I fast every other day for at least 16 hours, and sometimes up to 18 hours, which means remaining in a state of state of ketosis – metabolic state in which some of the body’s energy supply is derived from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose provides energy (from food consumed).

This approach yields loads of muscle building benefits which we won’t be discussing on this article, but I encourage intermittent fasting with the following dinner recipes for muscle strength.

What it takes to lose weight

You need to be consistent. It may sound cliche, but it’s 100% true.

Your body doesn’t adapt well to inconsistencies in terms of its ability to lose weight, and gain muscle strength.

To truly be effective in your efforts, consistency in diet is preparation of meals is key. When you have your meals already planned, either the day of, day before, or week before, you’re setting up for success.

What I have found to be the most effective is three approaches to meal preparation:

1. Preparing large quantities of protein 5 days in advance

Be it meat, or ensuring I have the adequate peas, beans, or vegetables on hand. This approach requires choosing a ‘meal prep day’ and setting aside 1-2 hours to prepare meals for the proceeding 5 days.

My wife and I often prepare meals on Sundays, as it leaves us Mon-Friday worry-free of what we will be eating.

2. Preparing smaller quantities of protein 3 days in advance

Same rule applies, but I have also found this approach to be convenient.[1]

Why prepare protein in advance? Because its a staple of your daily nutrient requirement. Muscle growth and development is predicated on several factors including the absorption of Branched-chain amino acids (BCAA) – an amino acid with aliphatic side-chains with a branch (a central carbon atom bound to three or more carbon atoms).

The body needs proteins to survive and thrive, and of course to lose weight along with build muscle – let’s make sure it’s ready for ya!

I sense you’re picking up a trend here of meal preparation.. and you’re correct! How do you think bodybuilders, celebrities/movie stars, and all these fitness people stay in shape?

One of the key factors is consistency – in diet, and activity levels. You consistently move your body, eat right, and you’ll lose weight – simple as that!

3. Hydration is also a key factor

I need not go into detail on this as you can check out my other article on the importance of water and weight loss:

How Much Water Should I Drink to Lose Weight? Find the Answer Here

Buy your fruits and vegetables 2 days in advance, or 3 if the particular type of ingredient permits (without going bad).

Bonus tip

Now here’s a true life hack – You don’t need to spend extra on buying pre-prepared (chopped) vegetables, salads, and more.. Download a coupon app such as Flipp , or start looking at the local grocery store flyers and when you see those ingredients go on sale

Buy them 2-3 days in advance, and save yourself money AND time in preparing your carbohydrates and proteins.

Pro tip #2, you can also push your grocery shopping times to when the local grocery store has dropped their perishable product pricing typically by 20-60%. Checkout this grocery haul youtube video I created demonstrating this exact approach to buying groceries:

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How muscle and strength is gained

Working out and exercise is clearly going to yield muscle and strength gains, however back to my point of consistency – this will be a huge factor.

You should be moving your body at least 3 days of the week intensely, meaning increasing your heart rate and building up a sweat, and moving with low-intensity for the remaining 4 days.

Now you’re probably thinking wait, 3 + 4 = 7.. common now, I need to exercise 7 days a week? Well, yes and no.

Yes you do need to have low impact cardio movement such as walking at a brisk pace, or hiking/trekking, or even basic body weight squats or Hindu squats.

When you move your body, you are activating all sorts of neurotransmitters in the brain, and chemicals dispersed throughout the body as well.

With even a couple 10-15min brisk pace walk each ‘off-day’ from training (20-30min of total walking each day), you will notice significant improvements in circulation, breathing, weight loss, muscle development, and overall happiness and well being.

Your brain functions better when you move! When your brain functions better, you make better decisions, and allocate energetic resources properly.

Healthy recipes for weight loss and muscle strength

Now let’s get into the 17 delicious recipes for weight loss, building muscle and healthy living! Keep in mind you may want to skip breakfast on those intermittent fasting days – or just push that breakfast eating time according to your eating window.

Breakfasts

1. The Breakfast Bowl

I’ve had some back and forth social media engagements with a fairly popular dietitian for the UFC – Mike Dolce. He turned me on to this concept back in 2013 through his podcast.

I LOVE this idea because it doesn’t require much preparation at all, and you can throw it together any time of the day – not just breakfast! It provides you with all source of macro nutrients in one bowl.

Visit your local bulk foods store, or grocery store using your fancy new coupon app, and pickup some of these ingredients! Here’s what you need:

Base

  • Plain Greek Yogurt or Cottage Cheese

Protein/Fats/Carbs

  • Nuts; whether sliced almonds, chopped cashews, or hazel nuts should you feel so inclined

Hint of sugar 

  • Fruit; whether blackberries, blueberries, raspberries, strawberries, goji berries, mango, or dates – you can add a touch of deliciousness to this dish quite easily

Here’s an example breakfast bowl I showcased in my Instagram:[2]

    And here’s breakfast bowl on the go example:[3]

      2. The Hearty Bowl

      This is really simple and will fill you up for the day while covering your bases in terms of nutrients and energy source

      Base

      • Oatmeal

      Protein/Fats/Carbs

      • Nuts; very similar to the Breakfast Bowl, you can add more nutrients as needed

      Hint of sugar

      • Pinch of Raw Honey; not just delicious, but also packs a whopping amount of immune system boosting benefits.
      • Make sure you are using Organic Raw honey for this. Otherwise you can use Organic Cain Sugar for that added kick.
      • I also like to use a staple – Bananas and/or Strawberries.

      3. The Heavy Hitter

      If you’re like me on the non fasting days, you’ll want to really pack in some macro nutrients and energy for the day.

      I also consider this as catching up from previous days of fasting – caloric intake to me isn’t just in a 24 hour period, but can span 48-72 hours, and this is actually a non-conventional way of approaching ‘calories in, calories out’.

      This breakfast also serves as a lunch and even snack or dinner because you’ll want to make it in bulk.

      Base (protein)

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      • Scrambled Eggs – prepare with 10-12 eggs

      Fats/Carbs

      • Hashbrowns; this is the heavy part where I pack in the carbs and it’s great for recovery

      Fats/Cholesterol (optional)

      • Chopped Bacon or Ham

      There’s many misconceptions about cholesterol, however eating this type of food in conjunction with regular exercise can be beneficial. The general understanding is that there are two types of cholesterol carried by different types of lipoproteins.

      Low-density lipoproteins (LDL) are sometimes viewed as “bad” cholesterol. High levels of LDL cholesterol can build up in your arteries, causing heart disease if you over consume and are inactive.

      High-density lipoproteins (HDL) are referred to as “good” cholesterol.

      In my case personally I load up on The Heavy Hitter breakfast around my deadlifting or squat, or any heavy lifting days for a number of reasons.

      4. Steak and Eggs

      Just as it says.

      Base (protein)

      • T-Bone Steak preferred, but you can use a PrimeRib or Top Sirlion
      • 2-3 Over Easy (Sunny Side up) fried Eggs – don’t overcook them!

      Fats/Carbs

      • Much like the Heavy Hitter, I’d typically have a side of Hashbrown or in some cases no side carbs at all!

      The purpose of this dish is to simply have a large 8-18oz steak and place your beautiful fried eggs over top.. then with each cut into the steak you’re letting the egg yolk poor out onto the steak.

      I’m getting hungry just thinking about it! Make sure you cook the Steak medium to Medium rare for the tastiest result.

      Lunch

      The afternoon and evening should be ready to go in terms of your meal prepping. Otherwise if you’re scrambling to come up with something we’ll address that below.

      5. Mixed Nut Salad

      This one is pretty straight forward, but it will give you all the macro nutrient and micro nutrient density required for maintaining energy levels throughout the afternoon.

      Base (protein)

      • Spinach
      • Lettuce or Arugula

      Fats/Carbs 

      • Here’s where you’ll pack on the toppings! Personally I like to mix nuts, seed, and grain.
      • Example of this would be Pistachios, Chia Seeds, Flax Seeds, Hemp Seeds, Pumpkin Seeds, Sunflower Seeds.

      This combination will yield high return in terms of your overall health and longevity.

      Sometimes I throw in Dried Cranberries or Dates for a bit of sweetness.

      For dressing I’m not too picky, but I certainly don’t overdo it – a light splash to add more flavor is more than enough.

      6. Tuna Wrap

      So simple, yet so delicious!!

      Base (protein)

      • Tuna
      • Spinach
      • Lettuce or Romaine

      Fats/Carbs

      • You’ll want to tailor this Tortilla wrap to your own desire. Personally I like Avocado, Cucumbers, Tomatoes or Cherry Tomatoes
      • Pinch of Olive Oil

      This wrap is delicious and you can also substitute standard mayo with avocado mayo as a great lower-carb alternative. This wrap is packed with omega-3-rich tuna.

      7. Spinach Hummus

      This is derived from the chickpea or chick pea – a legume of the family Fabaceae, subfamily Faboideae. It’s a high protein, high fibre source of energy that’s easy to digest and great for lunch!

      Base (protein)

      • Hummus

      Fats/Carbs 

      • Personally I enjoy baby Spinach as my leafy green on this dish, along side Red Peppers, Green Peppers, Pinch of Parsley
      • 2 tablespoons fresh lemon juice
      • Pinch of black pepper
      • Consider adding some hemp seeds for extra protein and fibre

      8. Lentil and Carrot Soup

      This is a hearty and budget friendly Vegetarian dish.

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      Base (protein)

      • Lentils

      Fats/Carbs

      • Start with 1 sliced white onion
      • 2 tsp olive oil
      • 2 scrubbed & diced carrots
      • about 80-90g red lentils, pinch of chopped parsley
      • 1 crumbled vegetable stock cube.

      Soup is one of those dishes you can throw everything into, but need to taste as you go to ensure it’s delicious along the way!

      9. Tuna & Rice Salad

      A neat take on Tuna Salad!

      Base (protein)

      • Spring Water Tuna
      • Brown or White Rice

      Fats/Carbs 

      • Chopped Tomatoes
      • Red Peppers
      • Finely Sliced Onions
      • 2 tbsp Extra Virgin Olive Oil
      • Chopped Stone Green Olives

      Since this is a salad bowl you can get creative with toppings and always change them around if you get bored.

      10. Turkey Cranberry Sandwich

      One of my absolute favorites due to its flavor contrast savory and sweet.

      Base (protein) 

      • Turkey

      Fats/Carbs 

      • Throw in Mixed Greens, Mature White Cheddar Sliced or Swiss Cheese (my fav)
      • Pinch of Cranberry Sauce and even consider a few dried cranberries to really give it a sweet kick.
      • Next layer a bit of butter or mayo, but don’t overdo it!
      • The bun is entirely up to you, however I really love 9-grain honey oat, or italian herb and cheese, or anything that’s not plain jane white bread.

      This one boats simple ingredients that pack a delicious punch!

      11. Couscous Salad

      Doesn’t feel like a salad, but it is! Keep it vegetarian or add chicken.

      Base (protein)

      • Couscous or Quinua

      Fats/Carbs

      • Chopped Cucumber
      • Chickpeas
      • Mixed Vegetables
      • Feta Cheese.

      For the couscous:

      • use 1 cup whole wheat or plain couscous, and 1/4 teaspoon salt – don’t overdo the salt because that Feta cheese will be salty enough!

      *Tip*

      Consider adding chopped chicken to this dish for more protein!

      12. Veggie & Goat Cheese Sandwich

      Yum! Goat Cheese!

      Base (protein)

      • Goat Cheese
      • Veggies

      Fats/Carbs

      • Multi-Grain bread preferred, or a Panini is a delicious option!
      • Thinly sliced Eggplan
      • Sliced Red and Yellow Bell Peppers
      • Thin cut Red Onion
      • Thin cut Zucchini
      • 1 small chopped Garlic clove
      • Mixed Greens
      • 1 tbsp extra Virgin Olive Oil.
      • Add a thin layer of butter to the bread for extra flavor kick.

      Dinner

      13. Pesto Pasta

      Hearty and delicious!

      Base (protein)

      • Pesto Pasta

      Fats/Carbs 

      • Chopped Tomatoes or Cherry Tomatoes
      • 1/2 cup chopped onion
      • 2 tablespoons pesto
      • Your preferred pasta
      • Pinch of salt and ground pepper
      • 2 tablespoons Olive Oil
      • 2 tablespoons grated Parmesan Cheese

      14. Stuffed Chicken

      Chicken can get dry, so we stuff it!

      Base (protein)

      • Chicken

      Fats/Carbs

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      •  Stuff chicken with Feta Cheese, and Asparagus, Red Peppers, and a pinch of ground pepper

      You’ll need to wrap the chicken breast with string so it holds together. Either Barbecue this one, or Pan fry, but keep a close eye on it to avoid overcooking and drying it out!

      15. Steak Dinner

      Simple but super effective!

      Base (protein)

      • RibEye Steak, T-Bone Steak, Top Sirloin, Prime Rib or many other options

      Fats/Carbs 

      • Side dishes as roasted Potatoes, Garden or Ceasar Salad, or some Brown Rice

      The steak is the star of the show, and where you’re getting a whopping amount of protein and amino acids, that will sustain you quite well.

      I personally like to season my steaks at least 24-48hours in advance to allow them to soak-in all of the delicious seasoning.

      Consider using Ground black pepper, sea salt, and even a hit of Chili flakes for a kick.

      Make sure you add a bit of Extra Virgin Olive oil if planning to leave it to marinate over 24hrs – that will help soak in all the deliciousness.

      16. Salmon Dinner

      One of the best superfoods around!

      Base (protein)

      • Fresh Atlantic Salmon (not frozen!)

      Fats/Carbs 

      • Keep your side simple and light, such as Garden or Caesar Salad, or Quinoa Salad (as we discussed above).
      • The salmon itself requires little effort in terms of seasoning – a pinch of Sea Salt, Pepper, and Squeeze a bit of fresh lemon juice, and you’re good to go!

      Much like the steak dinner, you don’t want the side dishes to outshine the Salmon.

      Snack

      17. Chicken Nachos

      Very quick but tasty!

      Base (protein)

      • Chicken

      Fats/Carbs 

      • Nacho chips
      • Mexican Salsa (store bought) with Peppers and Tomatoes, Mozzarella, Cheddar, and Parmesan Cheese

      This is something I throw together in the evenings when hungry because often there’s chicken prepared from earlier meals, and throwing it on top of nachos is extremely quick and easy!

      Cook to reach your weight loss goals!

      Meal preparation is your friend! Scrambling to prepare food last minute is not fun, and personally I don’t do it.

      At minimum, I will prepare meals one day in advance to avoid the risk of not reaching my caloric or macro nutrient requirements.

      Also don’t leave yourself with an empty fridge and being forced to consider ordering some fast food which will most likely be filled with gluten, enriched wheat flower, and other ingredients which may taste great in the moment, but will have you paying for it later with weight gain, inflammation, and much more.

      I don’t get overly complex when preparing meals because I’m not that ‘into’ cooking. I do it to ready my meals and reach my goals, but I don’t enjoy cooking as a hobby.

      If you enjoy cooking, then that’s great! You can get really creative with your dishes and have fun while doing it.

      In either case I’m sure if you try some of these recipes you’ll not only start experimenting yourself with ingredients, but you’ll start seeing some serious gains in terms of weight loss, or gaining muscle strength. Now you’re ready to start learning how to get fit!

      Good luck and bon appetit!

      Featured photo credit: Pexels via pexels.com

      Reference

      [1] Adam Evans: Meal Plan
      [2] Adam Evan: Breakfast Bowl
      [3] Adam Evan: Breakfast Bowl On the Go

      More by this author

      Adam Evans

      BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

      Try These 13 Immune Boosting Foods Under the Weather? 13 Immune Boosting Foods for a Quick Recovery How to Break a Fast When You’re Intermittent Fasting 11 Health Benefits Of Ashwagandha (Backed By Science) Intermittent Fasting Diet for Beginners (The Complete Guide) 21 Healthy Dinner Recipes to Lose Weight and Gain Muscle Strength

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      Published on August 24, 2021

      What Is a Whole Food Diet And Does It Really Work?

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      What Is a Whole Food Diet And Does It Really Work?

      I’ve been a dietitian now for a long time (more years than I care to mention), and if there’s one thing I know for sure, it’s that fad diets are best avoided. This is why I’m so pleased that whole food diets are being talked about more and more.

      Rather than a “diet,” I prefer to think of a whole food diet as a way of life. Eating this way is balanced, and it is a great way to support your all-around body health and longevity. Plus, it’s delicious and—in my opinion—not limiting either, which is a massive bonus.

      A well-balanced diet follows some fairly basic principles and, in essence, consists of plenty of the following:

      • Fruit
      • Vegetables
      • Whole grains
      • Lean protein
      • Nuts
      • Water

      This is essentially all a whole food diet is. Unfortunately, there isn’t an accepted definition of the whole food diet, which means that there are some highly restrictive versions around and some involve principles to frame your diet around rather than strict rules.

      Read on to learn more about the whole food diet as a framework for eating rather than a strict rule book of dos and don’ts that restricts your lifestyle.

      What Is a Whole Food Diet?

      By definition, a whole food diet consists of eating foods that are as close to their natural form as possible. It’s easy to get lost in a quagmire of organic, local, or pesticide-free, but a whole food diet is basically food in its most natural form. Obviously, spices can be ground and grains can be hulled, but you get the idea. You eat the whole food rather than what’s left after being refined or processed.

      In other words, it involves a lot of cooking because whole foods do not involve anything processed. That means no premade sauces, dips, or convenience foods like chocolate bars, sweets, or ready-meals. It also includes things like tinned vegetables and white bread.

      Why? Processed and convenience foods are often high in salt, saturated fat, and additives in comparison to anything homemade. Because of this, their toll on your overall health is higher.

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      Can Other Diets Also Be Whole Food Diets?

      Here’s where it gets confusing—yes, other diets can also be whole food diets. Eating a whole food diet is a lifestyle choice, but many other diets can exist within a whole foods construct. So, diets like the MIND Diet and Mediterranean Diet are also whole food diets.

      For example, here are the foods involved in the MIND Diet:[1]

      • Green, leafy vegetables five times a week
      • Five or more different colored fruits and vegetables every day.
      • Berries five times a week
      • Five or more servings of nuts a week
      • Olive oil five times a week
      • Whole grains five times a week
      • Oily fish twice a week or take an algae-based omega-3 supplement
      • Legumes and pulses five times a week
      • White meat/mix of plant-based proteins twice a week
      • Vitamin D supplement
      • Minimally processed foods
      • No more than one glass of wine a day
      • One or two coffee or tea a day max
      • Two liters of water a day

      That’s pretty much a whole food diet, right? As long as any meat or plant-based proteins are as unprocessed as possible, then it can be a whole food diet.

      Other diets, like a vegan diet, for instance, could be whole food diets or not. It really depends if processed foods are included. Some food substitutes are really heavily processed, so it’s important to read labels really carefully. But it’s only some, not all.

      And here’s where it gets woolly. If you don’t need to eliminate certain food groups for whatever reason—ethical, health, religion—then a whole food diet can be great. But if you do exclude certain foods, then it could be beneficial to include certain “processed” foods. This is to make sure that you don’t miss out on vital nutrients to keep you healthy.

      Processed Foods That Are Okay on a Whole Food Diet

      Many brands of cereals are fortified with B vitamins, which can be hard to come by on a plant-based diet.

      For example, vitamin B12 (needed for maintaining a healthy nervous system, energy, and mood-regulation), is largely found in animal sources. It is something that those on a plant-based diet need to keep an eye on, as studies show that around 20% of us are deficient. And we also know that 65% of vegans and vegetarians don’t take a B vitamin supplement.[2]

      So in that case, choosing a cereal fortified with B vitamins would be a good option, if done wisely. By that I mean use your discretion and check the labels, as many brands of cereals are packed with sugar and additives. But you can strategically choose minimally processed foods using a whole foods mentality.

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      As a rule of thumb, if there are any ingredients that you can’t pronounce, don’t understand, or sound artificial, they probably are best avoided.

      Benefits of a Whole Food Diet

      In a 2014 analysis by Yale University, they concluded that “a diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention.”[3]

      A diet rich in fruit and vegetables or other high-fiber foods like whole grains and nuts is really important in maintaining good long-term health and preventing health problems like diabetes and cancers. These kinds of foods also help our bodies to cope and control the effects of inflammation.

      In fact, one review from 2019 stated that “diets high in plant foods could potentially prevent several million premature deaths each year if adopted globally.”[4] This is a big endorsement for a whole food diet.

      Whole Foods and the Gut

      Whole foods are loaded with fibers that are sometimes lost during processing or refinement. Fiber is essential for a healthy gut because aside from its traditional “roughage” reputation, it also feeds the healthy bacteria in your gut, providing a whole host of other benefits.

      They also provide a lot of variety, which the gut loves. The more variety, the better. So, even though you might fall in love with certain recipes, it’s important to mix up the kinds of whole foods you eat to maintain a healthy gut. Aim for 30 different whole foods each week. It’s easier than you think!

      Whole Foods and the Brain

      The brain is a really hungry organ, and it uses 25% of the total energy you consume from your food. Everything it needs to function at its best is—you guessed it—a whole, unprocessed food.

      In fact, the best diet recommended for brain health is the MIND Diet. In one study, it was shown that people who follow the MIND diet closely had a 53% reduced rate of developing Alzheimer’s.[5]

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      Some of the best whole foods for the brain are:[6]

      • Oily fish
      • Nuts
      • Eggs
      • Berries
      • Broccoli
      • Whole grains

      Is It Easy to Follow a Whole Food Diet?

      Once you’ve got your head around having “ingredients” rather than “ready-to-eat” things in your kitchen cupboards, it’s actually very easy. The only issue is the lifestyle and habit changes that come along with it.

      It is very likely that for many people, following a totally, religiously whole food diet may be unattainable at least some of the time. For example, there are days where you don’t get time to make your lunch or if you want to enjoy social eating. Similarly, people who have young children or who are working more than one job are unlikely to be able to follow a whole food diet all of the time.

      Sometimes, we put ourselves under pressure to be as perfect as we can with diets like this, which can lead to an eating disorder called Orthorexia, which is a preoccupation with healthy eating.

      This means that following a whole food diet, in principle, can be healthy and accessible for some people but not for everyone. It also means that those with previous disordered eating, as always, need to avoid any form of dietary restriction or rules around their diet.

      Is a Whole Food Diet Boring?

      Absolutely not! The beauty of this way of eating is that there are barely any recipes that are off-limits. If you can make it yourself using natural ingredients, then it counts. So, dig out your recipe books and get familiar with your spice cupboard.

      Here’s my advice if you’re just starting: stock up on coconut milk and canned tomatoes. You’ll use them all the time in sauces.

      Best Hacks for Sticking With a Whole Food Diet

      Here are some tips to help you stick with a whole food diet and develop this lifestyle.

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      1. Practice Batch Cooking

      Especially in the beginning, if you’ve been used to eating more convenience-based or packaged foods, you’re likely to feel like you spend the majority of your life in the kitchen. So, I’d suggest getting your cookbooks out and planning around five things to make per week. If you make double, or even triple portions depending on your household, you’ll have enough quantity to last several meals.

      For example, his could be homemade granola. Make it once, and that’s breakfast sorted for a week. Whole food diet ingredients like oats, quinoa, buckwheat, nuts, and seeds are all delicious, and great nutritional resources to keep you feeling full until lunchtime.

      I also love to make big stews, sauces, and curries that can happily be reheated and added throughout the course of a few days.

      2. Make Your Own Convenience Foods

      Sticking to a new way of eating can be really difficult, especially for your willpower. So, it’s very important to make it as easy as possible for yourself.

      Pre-chop. Pre-chop. Pre-chop.

      If you’ve got a container of carrot sticks on hand or can happily munch on a few pieces of melon from the fridge, use those—it’s almost easier than grabbing something from a package. This can extend to your other vegetables, too. If you get your veg delivered or buy it from a market, choose a few things to slice after you wash them. That way, if you need a speedy lunch or a lazy dinner, it’ll be ready in minutes.

      Ready to Try a Whole Food Diet?

      If you’re looking to maximize your overall health, well-being, and vitality, I’d absolutely suggest a whole food diet. But, as with everything, it’s important to do what works for you and your own lifestyle.

      Featured photo credit: Louis Hansel – Restaurant Photographer via unsplash.com

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      Reference

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