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?
- Beans
- Potatoes
- Rice
- Quinoa
- Whole grain pasta
- Roasted vegetables
- Steamed vegetables
- Sweet potatoes
- Grains
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.
Breakfasts
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.
Soaked millet porridge
Serve with non-fat plant milk and berries, banana, or grated apple—spice up with cinnamon and cardamom.
Granola
Make oil-free granola by using raisins or dates as moisture. Don´t add nuts or coconut if you are aiming for weight loss.
Check out this recipe
Overnight oats
You don´t need to cook the oats; just make your breakfast ready in a jar. Add whole-grain roller doats, plant milk, and spices. Eat with fruit or berries.
Tofu scramble with veggies
You can do a low-calorie scramble from silken tofu or a more high-calorie from regular. Soybeans are quite high in fat. You can eat the scramble on Ezekiel bread or whole-grain toast if you want to.
Banana oat pancakes
Simple pancakes, these become fluffy with some baking powder.
Lunches and dinners
Combine these meals with salad or a soup to succeed with weight loss.
Potato based
Hasselback potatoes
A littel different way of preparing your oven potatoes. Serve with salad, veggies and a sauce.
Lentil shepherds pie
Perfect casserol dish to last a couple of days. Make a big batch of mash and prepare this casserol and eat the rest with tofu sticks or plant based meatballs.
Hash browns-quick made in waffle iron
Hash brown is shredded potato. You can shred your own with a shredder or food processor. It can also be ready bought as frozen. Mix in shallots and spices to get extra flavor. Serve with veggies and a bit of ketchup.
Garlic potato spinach stir fry.
Indian dish also known as lasooni aloo palak. This has lovely spices.
Swedish potato hash
This is traditionally made with lefover potatoes, ham and eggs, but I do this with chickpeas or tofu cubes and leave out the fried egg. You can also add spinach or peas or any veggies. Serve traditionally with pickled beets.
Rice dishes
Pineapple fried rice
You can fry your rice without oil. If you want maximum weight loss, skip the cashews and make it from whole grain rice. To make it fancy, serve from real carved pineapple.
Veggie risotto
Key is to use arborio rice for risotto. Try out different risotto recipes like mushroom, lemon and asparagus and with onions and spinach. White wine elevates the taste, but you can use a splash of vinegar instead.
Paella
Paella is a traditional spanish dish made in a big pan. You can make it vegan also.
Vegetable spring rolls
Spring rolls are made with rice paper. These are delicious with a peanut-chili sauce made from dehydrated peanut butter.
Mexican fried rice
Make simple fried rice with corn, black beans, and whatever other veggies your want to add. Put in some Mexican spices, salsa, and fresh cilantro.
Palak paneer-spinach sauce.
Lovely indian spices, to make it less calorie dense use regular plant milk.
Pasta dishes
Lentil-zucchini lasagna.
Often in lasagna recipes the white sauce is made from cashews, but for a low calorie version you can make it from plant milk and thicken with maize flour.
Pasta salad.
Use whole grain pasta, make the pesto from fresh herbs, garlic spices and water or silken tofu, cashews for more calories. Low calorie toppings are; tomatoes, arugula, basil, leek, roasted bell pepper, broccoli and asparagus.
Check out this recipe
Low-calorie vegetable bolognese.
Beans make this veggie sauce filling.
Check out this recipe
Hummus pasta with lemon
You can add your favorite veggies, for example, cherry tomatoes and mushrooms; asparagus also goes well with this.
Cauliflower alfredo sauce with pasta
This sauce goes well with a lot of other things than pasta also.
Grains and veggies
Oven roasted non starchy veggies
Italian spices veggies are an easy add on to pastas, salads and in sandwiches.
Check out this recipe
Butternut pumpkin bean soup
You can hide a lot of veggies in a pizza. Remember that the dough is quite calorically dense, so make it thin. Top with fresh arugula.
Stuffed sweet potatoes.
Sweet potatoes are a guaranteed success and you can make endless variations for fillings.
Cauliflower rice pan
This is made with Indian spices, lentils, and onion. You can replace the oil in the recipe with a bit of broth.
Salads
Tabbouleh with buckwheat
Instead of buckwheat you can use any other grain like cooked oat groats or quinoa.
Check out this recipe
Shredded cabbage side salad
This is a great way to get cabbage in your diet. The salad is oil free.
Check out this recipe
Roasted chickpea salad
Roasted spicy chickpeas are a great topping on salads. Add your favorite veggies. Lovely with tahini dressing.
Kale and quinoa salad
Kale is super nutritious. This is a great lunch salad to pack along.
Potato salad.
This is summery dill potato salad; add some sugar snap peas, steamed broccoli ad smoked tofu. Sweet mustard also goes well with this.
Sauces and spreads
Red bell pepper sauce
This goes with everything I think. You can also use ready canned roasted bell peppers
Oil-free hummus.
Hummus is a chickpea dip. Use as a dip, spread, or in salads and pasta. Mix in your favorite spices.
Curry sauce.
If you love curry powder, this is a great sauce on salads and wraps. Monkeyandmekitchenadventures blog has a great variety of plant-based oil-free sauces you can check out.
Tahini sauce.
Tahini is sesame seed "butter". It becomes white thick sauce when whisked with water—season with lemon and herbs.
Sweet treats
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.
Apple crisp.
Traditional apple crisp can be delicious even without oil. You can use apples, pears, or peaches, equally good.
Black bean brownies
These are perfect for a chocolate craving. Black beans are high in fiber.
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.
Plantiful 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.
Healthy Emmie
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
