Anti-Diet Recipes: Five to Try at Home

by | Health at Every Size, Intuitive Eating

Let’s face it. Cooking can feel like a chore. Time, difficulty, and financial concerns can all make cooking hard. Anti-diet recipes are few and far between online. However, I am a firm believer that cooking is what you want it to be. You can put as little or as much time into it as you’d like. There is no right or wrong way.

 

There are a couple things to consider when cooking such as time, accessibility, and preference. I’ve compiled a list of some of our favorite, quick, budget friendly, and anti-diet recipes to help make mealtime a little easier. Check out these fun dishes!

Breakfast Anti-Diet Recipes:

Overnight Oats

Ingredients:

  •  1/2 cup milk 
  • 1 spoonful of chia seeds
  • At least 2 spoonfuls of peanut butter or almond butter (creamy or crunchy)
  •  maple syrup to taste
  • 1/2 cup rolled oats (rolled oats are best, vs. steel cut or quick cooking)

Toppings:

  • Any fruit you desire
  • Chocolate chips, dried fruit, granola, etc

Instructions:

  • To a mason jar or small bowl with a lid, add milk, chia seeds, peanut butter, and maple syrup (or other sweetener) and stir with a spoon to combine. The peanut butter doesn’t need to be completely mixed with the milk (doing so leaves swirls of peanut butter to enjoy the next day).
  • Add oats and stir a few more times. Then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk.
  • Cover securely with a lid or seal and set in the refrigerator overnight (or for at least 6 hours) to set/soak.
  • The next day, open and enjoy as is or garnish with desired toppings. 
  • Overnight oats will keep in the refrigerator for 2-3 days, though best within the first 12-24 hours in our experience. Not freezer friendly.
  • Reference: minimalistbaker.com

 Lunch Anti-Diet Recipes:

 

TikTok’s Spicy Peanut Ramen Bowl

Ingredients:

 

  • 2 spoonfuls creamy peanut butter 
  • 1 Tbsp chili garlic sauce
  • 1 Tbsp soy sauce 
  • 1 Tbsp brown sugar 
  • 1 3oz. packet instant ramen (seasoning discarded)
  • 1 green onion, sliced

Instructions:

 

  • Combine the peanut butter, chili garlic sauce, soy sauce, and brown sugar in a bowl until it forms a smooth paste.
  • Bring a small pot of water to a boil over high heat. Once boiling, take ¼ cup of the water and stir it into the peanut-chili paste until it forms a smooth, pourable sauce. 
  • Add the ramen noodles (without seasoning packet) to the boiling water and boil for 2-3 minutes, or just until the noodles are tender. 
  • Drain the noodles, then return them to the pot with the heat turned off. Pour the peanut sauce over top and stir to combine. Top with sliced green onions and serve immediately.
  • Reference: Budget Bytes

Pizza Melts

Ingredients:

 

  • 1 Tbsp butter, room temperature 
  • 1 Tbsp grated Parmesan 
  • 1/2 tsp Italian seasoning 
  • 2 slices hearty bread
  • 1/3 cup shredded mozzarella 
  • 1 Tbsp pizza sauce 
  • 6 slices pepperoni

Instructions:

 

  • Stir together the room temperature butter, grated parmesan, and Italian seasoning in a small bowl until evenly combined. Spread the Parmesan butter over one side of each slice of bread.
  • Flip the bread over so the un-buttered side is facing up. Place half of the shredded mozzarella on one slice of bread. Next, add small dollops of the sauce over top of the cheese, followed by the sliced pepperoni. Finally, add the remaining cheese. Place the second slice of bread on top to close the sandwich, butter side facing out.
  • Place the sandwich in a skillet and cook over medium-low heat until golden brown on each side and the cheese is melted on the inside. Cut the sandwich in half and serve!
  • Reference: Budget Bytes

 

Dinner Anti-Diet Recipes:

 

Unstuffed Bell Peppers

Ingredients:

 

  • 1 clove garlic 
  • 1 yellow onion 
  • 2 bell peppers 
  • 1 Tbsp olive oil 
  • 1/2 lb. ground beef 
  • 1 15oz. can diced tomatoes 
  • 1 cup long grain white rice (uncooked) 
  • 1 tbsp italian seasoning
  • Pepper to taste 
  • 1.5 cups beef broth 
  • 1 8oz. can tomato sauce 
  • 1 tsp Worcestershire sauce 
  • 1 cup shredded mozzarella 
  • 1 Tbsp chopped parsley (optional garnish)

Instructions:

 

  • Mince the garlic and dice the onion and bell pepper.
  • Add the olive oil and ground beef to a deep skillet. Cook the beef over medium heat until it is fully browned. 
  • Add the diced onion, bell pepper, minced garlic, italian seasoning, and pepper to the skillet. Continue to cook and stir until the onions are soft. 
  • Next, add the diced tomatoes (with juices), uncooked rice, and beef broth. Give everything a brief stir to combine.
  • Place a lid on the skillet and turn the heat up to medium-high. Allow the broth to come up to a full boil. Once boiling, turn the heat down to low and let it continue to simmer for 15 minutes. After 15 minutes, turn the heat off and let it rest, lid still in place, for another five minutes.
  • While the pot is simmering, combine the tomato sauce and Worcestershire sauce. 
  • Once the rice has rested for 5 minutes, remove the lid and fluff it with a fork, gently folding the ingredients back together (peppers and tomatoes may float to the top while it simmers). 
  • Pour the prepared tomato sauce over top, then sprinkled the shredded mozzarella over the sauce. Place the lid back on top and let the heat from the skillet melt the mozzarella. Once melted, sprinkle a little chopped parsley on top and serve.
  • Reference: Budget bytes

Beef and Broccoli

Ingredients:

  • Juice of 1/2 lime
  • 3 tbsp. packed brown sugar, divided
  • 2 tbsp. cornstarch, divided
  • Kosher salt
  • Freshly ground black pepper
  • 1 lb. sirloin steak, sliced thinly against grain
  • 2 tbsp. vegetable oil
  • 3 cloves garlic, minced
  • 1/3 c. beef (or chicken) broth
  • 2 tsp. Sriracha (optional) 
  • 1 head broccoli, cut into florets
  • Sesame seeds, for garnish 
  • Thinly sliced green onions, for garnish

Instructions:

  • In a medium bowl, whisk 1/3 cup soy sauce, lime juice, 1 tablespoon brown sugar, and 1 tablespoon cornstarch until combined. Add steak, season with salt and pepper, and toss until steak is coated. Marinate 20 minutes. 
  • In a large skillet over medium-high heat, heat oil. Add steak in a single layer, working in batches if needed, and cook until seared, about 2 minutes per side. Remove steak and set aside. 
  • Stir in garlic and cook until fragrant, about 1 minute. Stir in remaining 1 tablespoon cornstarch until garlic is coated, then stir in broth, remaining 2 tablespoons brown sugar, remaining 1/3 cup soy sauce, and Sriracha. Bring mixture to a simmer. Add broccoli and simmer until tender, about 5 minutes. Season sauce with salt and pepper (if necessary), then return steak to skillet. 
  • Garnish with sesame seeds and green onions. 
  • Use it as a topping for your favorite rice or grain! We recommend microwavable rice for quick option 
  • Reference: delish.com

 

Quick and easy meals can be found throughout the internet. The downside is that many websites like to “healthify” their recipes which promotes diet culture. Websites like Budget Bytes can be a great place to find recipes without the extra commentary. Let’s keep mealtime simple. 

Enjoy! Also, sign up for our client or clinician newsletter!

emilee wells, dietitian

Emilee Young, RDN, LD

I am a Registered Dietitian dedicated to helping those in recovery. I have worked in both an intensive outpatient and a partial hospitalization setting where I have been able to help clients from all backgrounds develop a healthier relationship with food. I practice based on the philosophy that “all foods fit” and want to help clients create a sustainable and joyful experience with food and movement. I specialize in binge eating disorder recovery and enjoy working with clients to establish peace with food. I am a fat positive and anti-diet dietitian working from a Health At Every Size © and Intuitive Eating model.

registered dietitian for eating disorders

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