The Minimalist Diet



Food isn’t the final frontier on the path of a minimalist, but it is where a lot of us give up or look away.

Rightfully so, eating habits, especially bad ones, can be hard to break since it’s a daily activity we might overlook.

It’s easier to reach for a quick snack than to admit you forgot to pack a healthy one.

It’s easy to make excuses for meal prepping.

Overlooking a lifetime of bad eating habits is easy.

Well, you know what else is easy? A well-balanced minimalist diet!

Here are a few tips to have in consideration when you approach dieting with a minimalist mindset. Remember that before you start any new path, it’s essential to have the goal in mind. Are you choosing a minimal diet to declutter your kitchen, to eat healthier, to reduce the stress of making decisions and cooking for a family? Whatever your motivation is, by the end of this article, you will be able to meal prep, think ahead, and stress less over your meals.

Don’t count calories, count on quality ingredients:

Focus on the grade and origin of your ingredients. Fresh, farm-to-market vegetables will beat processed canned foods any day of the week. By making sure you select clean, organic, healthy, ingredients you can be sure that your meals will be free of the additives, preservatives, excess sodium or pesticides that take away from the quality of the meal. Whether it’s a farmer’s market or grocery chain, you can always ask about the origin of your food.

Plan ahead:

Instead of looking at your refrigerator and thinking: “what’s missing?”, Ask yourself instead: “What do I want to eat this week?”. By thinking ahead about the meals that you will want to create, you eliminate the likelihood of buying items on a whim when you go grocery shopping. Plan out your grocery list around staple items like beans, legumes, vegetables, and meats. When you do this, be mindful of what items you will cook in bulk like rice and pasta; these will be the main pillars you use to build your menu around the week.

Tomorrow’s menu:

If you need a little direction or an example of what a day’s meal prep might look like here’s what a sample menu might start off with, remember, simple and clean. Breakfast can start with overnight oats, a banana, and a cup of milk. Lunch might look like salad greens topped with cucumber, garbanzo beans, oil and vinegar, and a side of bread. A simple and healthy dinner can be baked chicken, steamed broccoli, and a baked potato.  For mid-day snacks: fresh fruit, carrots, celery sticks or whole grain crackers are all easy to pack options. And for every meal, water to wash it all down.

For me, the most significant benefit from a minimalist diet is the reinforcement of simplifying decisions to save time. I know what I will be eating, so the enigma of choosing what’s for dinner is never an issue. Whatever you gain and get back from the many benefits of a minimalist diet, the positive impact on your health will be the biggest reward.



Self driven and always up for a challenge, Juan David is a USMC veteran with the drive to be productive and engaged in the projects he works on. Juan has been involved with several nonprofits assisting them with event planning, logistics, and social media marketing. 

He is currently the CMO at LendIt a sharing economy platform, and also the lead event planner for the San Diego Mac N' Cheese festival and the San Diego Veterans Chamber of Commerce.