Explore These Meal Ideas for Reducing Processed Food Intake

A recent study revealed that individuals who consumed 'ultra-processed' foods, such as cereal and muffins, tended to eat more calories and gain more weight compared to those who followed a less-processed diet. Since then, I've been using the study's meal plans for breakfast inspiration.

I'll admit, I usually think about food based on its macronutrient breakdown. If a meal is loaded with carbs, I don't consider it a good choice. But if it’s balanced with enough protein and a bit of fat, I usually deem it healthy and eat it. However, the study made sure to match the macronutrients in both the ultra-processed and less-processed diets.

Here’s the interesting part: the research paper included both the processed and unprocessed food menus in its supplementary material. While they aren't exact recipes, they list the key ingredients and offer a great foundation for creating your own less-processed meals.

I’ve been alternating between two of the study’s breakfast options most mornings, and I’ve also tried some of the lunch salads. The main takeaway is that these meals feature a lot of fruits, veggies, and nuts. And you know what? They taste amazing. Here are my top picks:

Blueberry Oatmeal

• Oatmeal

• Blueberries

• Almonds

• Milk (they used 2%, I prefer whole)

• Salt

Yogurt Parfait

• Greek yogurt

• Strawberries

• Sliced banana

• Walnuts

• They added salt and olive oil. I skip those.

• I like to go off-script and drizzle a bit of honey on top.

Chicken and Fruit Salad

• Spinach

• Chicken breast (I use pre-cooked, frozen grilled chicken strips from Trader Joe’s)

• Sliced apples

• Bulgur (I sometimes swap it for other grains like barley)

• Sunflower seeds

• Grapes

• Vinaigrette (they prepare their own with olive oil, lemon juice, and vinegar; I prefer store-bought)

Although I’m not making everything from scratch, these meals are certainly a step up from the usual pantry-based meals I’d prepare: for instance, blueberries in my oatmeal would typically be a rare treat, not an essential part of my morning routine. If you’re trying to reduce processed foods in your diet, consider giving these meals (or others from the study) a go.