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 of 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

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

Lunch Anti-Diet Recipes:

TikTok’s Spicy Peanut Ramen Bowl

  • 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
  • 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

  • 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
  • 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

  • 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)
  • 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

  • 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
  • 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:

Closing Thoughts

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. 

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emilee wells young

Emilee Young, RDN, LD

I am a Registered Dietitian dedicated to helping those in recovery.  I enjoy helping individuals work towards body acceptance and find food freedom. I am a fat-positive and anti-diet dietitian practicing from an intuitive eating lens. I enjoy working with folks who struggle with binge eating disorder (BED). I serve clients virtually and in person throughout DC and Maryland. Growing up in Virginia, I am passionate about supporting clients throughout the greater areas of Richmond, Virginia Beach, Charlottesville, and Roanoke.

Alex Raymond, RD, LD, CEDRD

Alex Raymond, RD, LD, CEDRD-S

Alex is the founder and owner of Courage to Nourish. She opened Courage to Nourish to create a practice that aligns with her values in eating disorder recovery. She is a Certified Eating Disorder Dietitian and Approved Supervisor through iaedp. Alex loves working with children, high school and college students as well as athletes. Additionally, Alex is a proud anti-diet dietitian and works with her clients through a Health At Every Size © and intuitive eating framework. Read more about Alex here.

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