BREAKING FREE FROM A FOOD RUT

Feeling stuck in a food rut?  They’re inevitable – it’s easy to fall into the habit of eating the same meals over and over again, and they happen to everyone!

These “ruts” aren’t always bad – they can help reduce the mental load of creating a grocery list when you’re shopping for the same or similar items week after week, and they can be a predictable part of your day when meal creativity and time are running low.  But sometimes you’ve just gotta change something.

Maybe you’re feeling stuck in a zone of comfort and convenience, sticking to familiar foods and food combinations that require less thought and effort, or your busy schedule has you relying on a certain few quick, easy-to-prepare meals that you know well?  Perhaps you are in a rut of being or being surrounded by picky eaters, with aversions to certain tastes or textures.  It could be lack of inspiration in the kitchen, economic factors and the need to grocery shop on a budget, or a feeling of “same old same old” from preparing food based around allergies or intolerances.

Or maybe you’re working with some misconceptions around foods or food groups (like thinking carbs are destructive or sugar will ruin your progress)...in which case, this post and this blog are the place for you!

All valid reasons for being lodged in a food rut.

Here are eight ways to mix things up to bring some excitement back to your food and food routines:

1 | Explore New Recipes

One of the simplest ways to shake up your eating habits is to try new recipes.  You don’t have to overhaul every. single. meal.  Start with one that feels manageable, whether that’s a breakfast that you can prep beforehand, or a dinner than you can try with your family.  It can be a whole meal or just a portion of it!  Pinterest, food blogs, cookbooks, and social media are excellent resources for finding inspiration.

2 | Switch Up Your Routine

Changing when and where you eat can make meals more exciting.  If you typically eat dinner at the kitchen table, consider having a picnic in the park or on your balcony or patio if you’ve got one.  Or swapping out bowls for plates or trying out new dishware might be visually appealing to you.  Altering your routine can make meals feel like a special event.

3 | Dive into Different Cuisines

Exploring international cuisines can introduce you to new flavors and ingredients. Try cooking Thai, Indian, Mexican, or Mediterranean dishes. Many cuisines emphasize fresh, vibrant ingredients and unique spices that can invigorate your palate.

4 | Incorporate New Ingredients

Next time you're at the grocery store, pick up a couple of ingredients you've never cooked with before.  This could be a vegetable, grain, sauce, or spice.  (Have you ever tried putting soy sauce in your pasta sauce?!  Investing in a good bottle like this one and adding a bit can add a delicious depth of flavor – sometimes splurging on a “fancy” condiment can make an otherwise standard meal feel luxurious.)  Experimenting with new ingredients can lead to discovering new favorite dishes.

5 | Grow Your Own Food

If you have the space, start a small garden or grow herbs on your windowsill.  Freshly picked produce can inspire new recipes and add a fresh twist to your go-to meals.  There’s nothing quite like the taste and satisfaction of using homegrown herbs and vegetables.

6 | Use a Food Delivery Service

Meal kit delivery services can be a great way to try new recipes and ingredients.  These services send pre-measured ingredients and step-by-step instructions to your door, making it easy to prepare something new without the hassle of meal planning and grocery shopping.

7 | Try Different Cooking Methods or Tools

Experimenting with various cooking techniques can change the texture and flavor of your meals.  If you usually bake, try grilling, steaming, or slow cooking.  Using a new “tool” might help get you out of your rut – instead of chopping with a knife, treat yourself to a vegetable chopper;  try out a new pan (I’m partial to this one that I was gifted a few birthdays ago – the first one I reach for, always!); or organize your spices into new containers with labels.  Each method or gadget can bring out different aspects of your ingredients and make familiar foods feel new again.

8 | Snack on New Foods

Swap out your usual snacks – instead of savory, try sweet; trade out chewy for crunchy; experiment trading out hot for cold.  Think about it as a novel treat for your taste buds between meals!

Getting out of a food rut can feel like – but doesn’t have to be! – a daunting task.  Changing up your food or food routine can be the refresh your mealtime is craving.

Friendly PSA: don’t try to change everything all at once!  Like other areas of nutrition, small, sustainable changes can add up over time, and stacking habits or food-rut-replacements little by little is much more likely to becoming a long-lasting change instead of a flavor of the week.  If you’re looking for support to get out of your food rut, I’m here to help.  Have a specific rut you’re trying to get out of?  Drop it below!