A Better Diet Made Simple
Food is both simple and complicated. Simple, in that we need it. Complicated, in that it involves time, transport, shopping, money, recipes, cooking, equipment, diet, ethics, emotions, and even religion and politics. Judging by what I’ve read on other blogs and in communication with friends, most of us have some consciousness that the food we buy isn’t just the food we buy, and many of us are striving to improve our diets and our lives with both the kinds of food we eat and the quality of that food.
A common problem is sustaining the ideal diet. Even at its simplest, it can involve a lot of thinking, which can take the fun right out of it. We live in a culture which has emphasized prepackaged convenience for several generations now, and it’s all too easy to take that old familiar path of least resistance, rather than buying, cooking, and eating “real” food.
Few would argue that food we make at home is more nutritious and economical than processed or restaurant food. What’s the big deal, right? So we start out with the best of intentions, bringing home a load of fresh and wholesome food, only to have half of it rot inside a week because we’re not used to cooking and eating that way, especially when we’re tired or busy. Even experienced cooks have days when they open the fridge and just stare at it blankly, too tired to think of what to make when a new way of eating is involved.
The problem is too much thinking and not enough autopilot.
The solution is to set up a daily no-thinking cooking routine, at least until those wonderful autopilot habits kick in. Your goal is to have the menu set for each day of the week, and each thing you make is simple and fast–without including “bad” food or the takeout menu.
You can create the solution in less than an hour with paper and pencil. Here’s how:
- Start by first identifying your aspired diet, whether it’s vegetarian, gluten-free, vegan, Paleo, South Beach, etc.
- Next, write down seven days’ worth of menus which fit the diet. Be sure every single one of them is something you KNOW you will eat. This is not the time to try new stuff if you can avoid it. It’s the time to simply get into the habit of cooking a certain way, day in and day out. Include favorite foods which fit the new diet as much as you can–it’ll be a great comfort during this transition period.
- Now consider any recipes for these meals. Can each one be made in under thirty minutes (heck, even under fifteen minutes) using the fewest possible processed ingredients? Does the new diet allow for reasonable conveniences such as frozen veggies and canned tomatoes, etc.? Can you swap the more complicated recipes for simpler ones, or faster ones? Your goal is to have a set of simple recipes which take the least amount of time to prepare, make eating better as convenient as possible. The simple recipes also tend to have the least amount of cleanup.
- Next, consider elements of quality, cost, and ethics, if any of them apply. Most of us have a budget to stick to, and you want to establish a fiscally sustainable diet as well as one which meets your other criteria, such as locally grown, organic, cage free, etc. Only you can decide where these priorities lie and the extent to which you can meet your ideals.
- Finally, plot out the menu calendar, the shopping list, and have the recipes ready to grab, if needed. You should only need one grocery shopping foray per week. Each day cook and eat only what you’ve put down for that day. You’re not allowed to run back out to the store–if you’re missing an ingredient, make do without. You’ll live. Repeat this menu for at least one more week without changes, and a third with only minor changes.
After two weeks you’ll have the rhythm down, and lost the cravings for your old bad foods.
After three weeks you will be ready to expand on the repertoire, perhaps introducing new vegetables or making your own yogurt or bean sprouts, or tackling longer recipes.
After a month you’ll wonder what the big deal was, and probably won’t need a list to know what needs to be picked up at the store. That’s when you’ll know you’ve made the big change for real–your meals and food prep will be on autopilot, just as simple and convenient as any other way you used to eat, only better!
(Note to readers of Minimalist Cook: I am combining that blog with this one, as part of streamlining my working life. Cooking e-books and newsletters are still available, and a new cookbook will be coming out in a few weeks. Cheers!)
36 Responses to “A Better Diet Made Simple”
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Minimalist Photographer
awesome article – and uncanny timing. My friends and I were just talking about this. Went out with hubby and youngest son last night for dinner, and the food was awful. Could’ve easily cooked something for half the price that would have tasted twice as good. Just out of habit, more than anything else. Now that the house is pared down, I think it’s really time we got our approach to food and eating stripped down to (tastier) basics too. And find something else to do to offset boredom instead of going out to eat all the time. Thanks for the post … and can’t wait for the new cookbook, woohoooo!
Hi Carrie! My kitchen uncluttering and cooking uncluttering occurred almost at the same time–it was a natural fit. I was reading your blog about the new kitchen and how there’s space for everything because you pared down the stuff–great read! I love your energy
The new cookbook will have mostly one-pot meals, optimizing cost, quality, and time. And maybe a dash of attitude ;D
Hi Meg!
I’ve been enjoying reading your blog for a few weeks now. But I’m having trouble with the RSS feed – it never updates and the title links to a non-existent web page. The only way I can get here is through The Minimalist Cook! Some searching through old posts told me you’ve had this problem before, but I wondered if it was just me this time. Any suggestions?
Thanks,
Lee
Hi Lee, and thanks for letting me know of a glitch. It sounds exactly like the one that happened before, linking to the old Blogspot domain, and thought it was fixed. I just tested the feed, and it is working for me, so could you try it again? And will anyone else reading this give it a try to see if you’re having problems, too? This is a nasty problem to have!
I tried…it still won’t work for me (I read my RSS feeds on My Yahoo, if that makes any difference.) I’ve just subscribed by email instead, so that should take care of it for me.
To the best of my knowledge it might have something to do with cookies or history. If you can find it and clear it, then the correct address might take if you attempt to resubscribe via feed. Gee I hope that made sense
Hi Meg, I’ve done this for years and it’s exactly as you say, seems difficult in the beginning but really becomes an easy way to save money, eat well, and take the tears and frustration out of the kitchen. I shop every two weeks since I dread it, and right now I’ve been sitting down with Mark Bittman’s How to Cook Everything Vegetarian to make out part of my menus/grocery list. I like to cook and crave new dishes periodically. Also, happy to hear you’re combining both your blogs, I always forgot to click over to Minimalist Cook!
Terra@TheSimplePoppy recently posted..A Fine Romance With No Quarrels
Hi Poppy! Or is your name Terra? I’ve gotten used to thinking of you as Poppy
Bittman’s recipes are great! Did you know he’s shut down his food column at the NY Times and is now writing editorials about food, more in the direction of Michael Pollan?
Thanks for the support for my combining the blogs. It will make my life simpler and make this site more interesting for at least some readers.
Meg,
This is so incredibly practical and useful! I think it’s a great idea that you are combining your blogs to simplify your life. Food goes with everything!
Sandra I Always Well Within recently posted..Five Fine Personal Development Links 2-4-11
That gave me a nice chuckle this morning, “food goes with everything!” Couldn’t agree more, Sandra. Thanks for the support for my blog merger!
Planning is everything
There’s also a sense of relief and added energy when you know you’re nourishing yourself well without thinking too much about it – the positive experience of a smart habit!
Cheers, Meg!
Daphne DeLaurier recently posted..Moscow- Belgium 2008
Thanks, Daphne–the next step for me is to figure out just what is the best diet for me and my husband. It seems like every time we turn around the nutritional goal post is changed, either by the medical community or by our own changing needs. But I’ve used the above method before and know it works!
This is excellent. Oprah and her staff went vegan for a week latetly. I’m going to use this to become even more “veganish.” Excellent and organized, just what I need. Thanks.
Tess The Bold Life recently posted..Kick Your Obstacles to the Curb- Live Your Dream
You’re welcome,Tess. It’s no rocket science or anything, but sometimes it helps just to get it down on paper
Great idea to combine your 2 blogs for simplicity’s sake!
I love the concept that you have here. Hubby and I are trying to eat more healthfully to lose weight and I think it would be much easier if I could just have a set menu plan. I think I will be giving this shot in the next week or two!
Bernice
Living the Balanced Life recently posted..Letting go of who I thought I was supposed to be
Thanks, Bernice. It’s always a challenge to discipline one’s mind and reduce multitasking whenever possible, and now merging the blogs is possible. Whew! Best of luck on setting a diet plan. We’ve done this too…maybe we need to do it more, tho :}
My husband and I have gotten to the point that we just don’t enjoy eating out much because frankly our home cooked food tastes better. We have a simple plan: we know what we eat every week that we purchase from the farmers market and we make sure every Saturday morning to check our fruit and veggie supply. We also have basic and very simple choices from the grocery store. Simple nutritious, real food is easy to cook and delicious to eat!
Willow recently posted..If Panda Says It- It Must Be True
Hi Willow! Come to think of it, we were underwhelmed by the quality of the food the last few times we went out to eat. Do you think it is because at home we are using better quality ingredients and not so much salt and sugar, so we notice the difference? Might be a wakeup call for the restaurant industry!
I think you’re correct. It’s becasue we buy better quality and fresher ingredients and because we don’t hide the flavors with too much salt. Recently we were in a national chain Italian restaurant which I USED to LOVE and both my husband and I commented that the bread was tasteless and boring and so was the entree. We won’t be returning. sad face
Then last weekend, we were with friends who chose another national chain restaurant and as I perused the menu I realized that there was nothing for a vegan (me) to eat except a basic side salad. Boring again. I settled for a cream based soup which at least was tasty. sad face again 
Willow recently posted..If Panda Says It- It Must Be True
We live in a university town, but even vegetarian choices are scarce, let alone vegan ones. You’d think at the very least restaurants would allow some menu items to be a la carte, such as dinner salads with a side or topping of lentils or quinoa or barley or something, along with nuts and a choice of dressings. I know for a fact it can be done without any hassle if they would just bother to think about it!
hi meg,
i don’t know how this post got past me? anyway i agree with you and willow above. that is pretty much our experience as far as eating out goes. b/c of my vegan diet, finding really good food is v difficult. i try to read up and prepare for when we travel but i’m usually disappointed with the quality and taste. i just recently found out that my fav dish that i could order from a local thai restaurant has oyster sauce in it. it’s just fresher and tastes better at home. if i want to be waited on i’ll go out and have a latte.
thanks for another thought provoking post.
xo
janet
Yep, just have a latte! At least now soy milk is a common option in most coffee shops. I hope you can find another Thai dish to become your favorite, something with peanut sauce and/or coconut milk. Here in the Midwest we think there are vegan restaurants on every corner in California, so I am always surprised when I learn it’s otherwise!
Meg,
This is probably exactly what I need to do. I do a lot of cooking from scratch. Most of my recipes are an hour to two hours long though! I often cook in bulk and freeze some for later on, which is handy. However, I don’t have many quick and easy recipes that are super healthy other than some bean salads and my breakfast smoothie recipes. Sooo in a pinch it’s always something store bought and a touch on the junky side (veggie burger anyone?).
Those veggie burgers are a sodium nightmare, or at least the ones I’ve eaten. Far better to just crank open a can of white beans and toss them with lemon and spices.
Planning each day out and having it practically written in blood is the only way to relearn “convenience” cooking. I do some bulk cooking, too, but after a while I forget what’s in the freezer, so there’s a real limit to that method for us.
Most weekends find me in the kitchen cooking the meals for the week ahead. I have the dinners and lunches all either ready to heat and eat, or prepared to the point where I simply need to make a side.
It keeps our food costs down, it avoids the temptation or ordering in, and it keeps my kids eating home cooked meals every night (even when we’re too busy to all sit down at the same time)
Mama Kelly aka Jia recently posted..Frugal Family Meal – Kushari
Hi Jia–sounds like you have it under control! I remember struggling with my son to get him to eat anything besides Cool Ranch Doritos and orange juice!!! Those were the bad old days ;D
Thanks for sharing this plan… I need to make this more automatic!
Minimalist Wannabe recently posted..Living Without a Watch a More Peaceful Way
You’re welcome
It’s not rocket science or anything, but sometimes just reading something that organizes what our brains want to avoid doing can really help.
Great post. The Western Diet that is heavily promoted by governments as being “healthy” is really not. It is all about money and profits for various industries and shareholders or companies.
If it wasn’t on the planet 5000 years ago don’t eat it.
The sad thing most people get 70% of their caloric needs from 3 main foods. And these 3 foods and their derivatives have caused a myriad of health problems.
3 so called healthy foods to STOP eating.
Thanks
Mark
http://www.minimalistlifestyle.wordpress.com
Mark Lowe recently posted..A Minimalist Living Starter Guide
It would be nice to share the 3 main foods. The links just go to a spammy site. Is the don’t eat what wasn’t around 5,000 years ago aka the Paleo Diet?
its a good plan but i already have a relatively limited set of recipes and i get bored of them!! but it definitely good to know what is healthy and easy so you don’t have to think as much. what is also useful is have basics always in and know something you can make out of them quickly or easily, for example soup. my problem is lunch, i need to sit down and plan some simple, filling lunches plus healthy snacks. thanks for the tips!
slow simple conscious recently posted..Challenging ‘It’ll do’
Limited recipes are for when you need to cook on automatic gear–when you’re tired, or when you need to change your diet, etc. Otherwise it can get really boring really quickly! But I bet you can use it to get into new snacking and lunch habits.
To have a better diet, be responsible and have a determination in what you
have started.. you will see the great outcome.
I know for a fact it can be done without any hassle if they would just bother to think about it! Hi Poppy! 3 so called healthy foods to STOP eating. Oprah and her staff went vegan for a week latetly.
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