Here are some simple recipe ideas for you to succeed with The Starch Solution Diet. Below I have also listed youtube channels where you can find more inspiring recipes and success stories.
Some of the recipes you might need to modify; if the recipe says oil, you can substitute that with veggie broth. Nuts can be left out for maximum weight loss. Sugar and sweeteners are best replaced with date paste.
How to meal prep on The Starch Solution diet?
Meal prepping means you prepare some of the food beforehand. You can meal prep whole meals ready or just parts of meals. I recommend meal prepping, so you have some starch cooked. Beans cooked for the week and different salads ready. Casseroles are also good simple family food.
My tip is to meal prep on Sunday; cook some beans and prepare different beans for all weeks, you can freeze some of them. Cook also some rice or pasta. Potatoes can be peeled and chopped ready to, they are stored in water in the fridge. You can also chop salad to different containers.
We usually prepare salads so that lettuces and leafy greens are in one big box. Cucumber, tomato and other watery items are stored together. In one container I might have some starch like quinoa mixed with beans and corn. This makes an easy lunch in the week.
Below the recipe ideas are divided into groups. For example rice foods, pastas etc. This makes it easy to meal prep. Cook one big pan of rice and then you can make several different meals from that same rice.
Check also my post on the starch solution meal plan. This has also taken meal prepping into consideration.
What are good carbs to meal prep?
- Whole grain pasta
- Roasted vegetables
- Steamed vegetables
- Sweet potatoes
Beans are cheapest if you cook them yourself. Soak them overnight and cook the next day. Instant pot is a good "helper" for cooking beans, since it is much faster.
Potatoes can be peeled beforehand and stored in water in the fridge for a couple of days. This is a good way of having fries ready. Store in water because otherwise they become brown. Of course mashed potatoes is a good prep or just simple cooked potatoes.
Rice can be stored 2-3 days as cooked in the fridge, remember to cool it down quickly and not to reheat more than once. Rice can have bacillus cereus bacteria and cause food poisoning if left at the countertop.
Quinoa is a great starch since it is also a complete protein. Quinoa can be made into sweet porridge or eaten as savory. Quinoa is a great addition to salads.
My tip for cooking grains is to soak them before cooking; this makes them better digested. By soaking, you break down phytic acid. Phytic acid somewhat inhibits the absorption of iron, calcium, and zink. By soaking your grains, you get better absorption of nutrients.
Grains are soaked 8-48 hours before cooking. Added lemon juice or vinegar makes the phytate release even better. You can also sprout your grains before cooking. Brown rice and oats are naturally low in phytate and do not need to be soaked.
Best breakfast is one that is oil-free and sugar free. Eat your breakfast with veggies, many like to eat an additional bowl of steamed broccoli or fried cabbage with their breakfast. Some fruit is also ok to have, or save your fruit as a snack.
Lunches and dinners
Combine these meals with salad or a soup to succeed with weight loss.
Grains and veggies
Sauces and spreads
Don´t eat these every day, and when you do, limit them to one serving at a time. When you feel like baking or eating something sweet, make some of these recipes compliant with the starch solution diet.
Best youtube channels with starch-based recipes
High carb Hannah
Hannah has had her channel already for several years and shares her weight loss story in the starch solution diet. Now she shares a lot of recipes. Hannah has a weight loss program with Kiki.
Kiki has a wonderfully aestethic youtube channel where she shares her weight loss story and how the whole family eats on a starch based diet.
Emmi coaches on weight loss. She has a slim on starch 8-week weight-loss course. Totally worth the money if you are committed and need a coach.
Well your world
Shares about how they eat and recipes on a starch based diet. Has also a brand that sells sauces and products.
Running on plants
Miranda has many budget tips for the starch solution diet grocery shopping.
The plant provision
Kate shares her 70 pound weight loss tips.
Plant based storm
Stormy shares her weight loss journey. She has steadily lost about 6 pounds a month and 80 pounds a year.
Plant based dads
Here you can find many delicious recipes