Starch Solution diet recipes - Fiber Food Factory (2024)

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.

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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.

Check out this recipe

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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

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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.

Check out this recipe

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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.

Check out this recipe

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Banana oat pancakes

Simple pancakes, these become fluffy with some baking powder.

Check out this recipe

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Chickpea omette

If you miss eggs try an omelette made from chickpeas.

Check out this recipe

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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.

Check out this recipe

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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.

Check out this recipe

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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.

Check out this recipe

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Garlic potato spinach stir fry.

Indian dish also known as lasooni aloo palak. This has lovely spices.

Check out this recipe

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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.

Check out this recipe

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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.

Check out this recipe

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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.

Check out this recipe

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Paella

Paella is a traditional spanish dish made in a big pan. You can make it vegan also.

Check out this recipe

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Vegetable spring rolls

Spring rolls are made with rice paper. These are delicious with a peanut-chili sauce made from dehydrated peanut butter.

Check out this recipe

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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.

Check out this recipe

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Palak paneer-spinach sauce.

Lovely indian spices, to make it less calorie dense use regular plant milk.

Check out this recipe

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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.

Check out this recipe

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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

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Low-calorie vegetable bolognese.

Beans make this veggie sauce filling.

Check out this recipe

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Hummus pasta with lemon

You can add your favorite veggies, for example, cherry tomatoes and mushrooms; asparagus also goes well with this.

Check out this recipe

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Mac and cheese

The cheese sauce is made from potatoes, carrots, and spices.

Check out this recipe

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Cauliflower alfredo sauce with pasta

This sauce goes well with a lot of other things than pasta also.

Check out this recipe

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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

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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.

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Stuffed sweet potatoes.

Sweet potatoes are a guaranteed success and you can make endless variations for fillings.

Check out this recipe

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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.

Check out this recipe

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Mushroom stroganoff

This sauce is great with potatoes I think.

Check out this recipe

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Salads

Tabbouleh with buckwheat

Instead of buckwheat you can use any other grain like cooked oat groats or quinoa.

Check out this recipe

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Shredded cabbage side salad

This is a great way to get cabbage in your diet. The salad is oil free.

Check out this recipe

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Roasted chickpea salad

Roasted spicy chickpeas are a great topping on salads. Add your favorite veggies. Lovely with tahini dressing.

Check out this recipe

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Kale and quinoa salad

Kale is super nutritious. This is a great lunch salad to pack along.

Check out this recipe

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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.

Check out this recipe

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Sauces and spreads

Red bell pepper sauce

This goes with everything I think. You can also use ready canned roasted bell peppers

Check out this recipe

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Oil-free hummus.

Hummus is a chickpea dip. Use as a dip, spread, or in salads and pasta. Mix in your favorite spices.

Check out this recipe

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Tofu mayonnaise.

A low calorie suce that is made from silken tofu and spices.

Check out this recipe

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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.

Check out this recipe

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Tahini sauce.

Tahini is sesame seed "butter". It becomes white thick sauce when whisked with water—season with lemon and herbs.

Check out this recipe

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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.

Check out this recipe

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Banana bread

This recipe is gluten-free.

Check out this recipe

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Black bean brownies

These are perfect for a chocolate craving. Black beans are high in fiber.

Check out this recipe

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Chocolate mousse

This is made with silken tofu. Top up with berries.

Check out this recipe

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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

Starch Solution diet recipes - Fiber Food Factory (2024)

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