How to Stick to a Grain-Free Diet Easily (For Weight Loss & More!)
Are you thinking about going grain-free?
A grain-free diet might sound difficult to follow, but it’s become second nature for me. Quitting grains is what healed my body from extreme inflammation, excess weight, and chronic debilitating back pain. If I hadn’t figured out it was wheat, corn, oatmeal, and other seemingly “healthy” grains wreaking havoc on my body, I don’t know where I’d be today.
I’ve found that keeping meals simple, staying stocked up on grain-free essentials, and remembering why I made the choice to eliminate grains in the first place makes all the difference in sticking with my grain-free diet.
This article is about my personal experience staying grain-free, and the meal planning and prepping tips that work for me. I know everyone is different, and not everyone needs to be on a grain-free diet. This way of eating may not be for everyone.
That being said, I hope you can benefit from hearing exactly how I stick to a grain-free diet without feeling deprived, annoyed, or falling off the wagon.
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What is a Grain-Free Diet?
Simply put, a grain-free diet eliminates all grains, including gluten-free options like rice, corn, and oats.
A grain-free diet allows beans, fruits, vegetables, nuts, seeds, dairy, and meat, but it strictly avoids all grains. Similar to the Paleo diet, it’s a clean eating approach focused on whole, nutrient-dense foods that reduce inflammation. It’s not necessarily a low-calorie or low-fat diet, but you can easily lose weight eating grain-free if you are mindful.
Why Eat a Grain-Free Diet?
Many people feel better without grains, as eliminating them can reduce inflammation, cause weight loss, and improve overall health. For me, grains were causing severe back pain and extra weight, so cutting them out was essential.
A grain-free diet can also benefit gut health by reducing bloating and digestive issues. If you’re looking to improve your well-being, going grain-free could be an option to consider. I’ve been grain-free for over 7 years. When I first went grain-free, I lost 50 pounds in just a few months.
Read more: Self-Diagnosed Grain Intolerance: Discovering My Back Pain Root Cause
How I Stay Grain-Free So I Can Be at a Health Weight & Pain-Free
1. Cooking Simple Meals From Scratch (With Plenty of Leftovers)
There’s no way around it- I cook a lot. Every single day. My motto? ABC: Always Be Cooking.
If that sounds stressful, I totally get it. But cooking can become part of a wellness routine, just like exercise or any other positive health habit. It’s the number one most important thing I do for my health and the health of my family.
Since I have a family of four, I make plenty of simple meat-and-potatoes-style meals that work for everyone. Real simple stuff- baked chicken with mashed potatoes and green beans, for example.
I don’t make my family eat grain-free, so they still have rice, pasta, and bread whenever they want, but I always prepare a grain-free alternative for myself. For example, if I make pasta, I cook regular pasta for them and grain-free pasta for me. That way, everyone gets what they need. I don’t care if it’s extra work, because it’s worth avoiding the back pain.
That said, some of the grain-free foods I eat, like cassava flour pancakes, are a hit with my family too! They’re so good that no one even misses the regular kind.
2. To stay grain-free, I meal prep often
Here are some examples of what I do throughout the week to always have food on hand.
- Batch-cooking starchy veggies – I’ll often make big batches of potatoes, sweet potatoes, and butternut squash. (Usually roasted or mashed.)
- Steaming large pots of vegetables – Broccoli, carrots, zucchini, and whatever else I have get prepped in bulk for easy sides. I use a steamer basket and a pot with lid.
- Making big salads – I chop enough greens and toppings to last a couple of meals, so I can just grab and go.
- Lots of smoothies – Smoothies are yummy and pack in the nutrients. I’ll usually add spinach or kale to smoothies with frozen mango and frozen blueberries. I’ve had a Vitamix blender since 2015 that can handle anything.
- Lots of protein – Meat, eggs, tofu, cheese, and nuts are essential to stay full. Always cook extra for leftovers.
- Grain-free baking – Occasionally, I make grain-free muffins, breads, and sugar-free paleo pancakes. If I’m really in the baking mood I make extra and freeze stuff.
I have chickens, so eggs are always in abundance! They’re an easy and nutritious part of my diet, and I eat them pretty much every day. Honestly, having chickens is completely worth it. They’re low-maintenance, fun, cute, and make wonderful pets. Plus, fresh eggs every day? You can’t beat that.
Related: Anti-Inflammatory Foods List for Weight Loss Plus Free PDF Printable
3. I Keep My Fridge and Pantry Stocked With Grain Free items
A well-stocked kitchen is a lifesaver. I always have ingredients in the fridge and freezer, and grain-free staples in my pantry. I’m lucky to live less than a half mile from a grocery store, so that’s helpful.
- Grain-free pantry must-haves: Almond flour, cassava flour, chickpea flour, coconut flour, grain-free pasta, soups, sauces, dried beans, potatoes, onions, sweet potatoes, canned green beans, canned coconut milk, tuna, oils, and spices.
- Grain-free fridge essentials: Apples, carrots, cabbage, and other veggies that last a while. Plus other fruit and veggies depending on what’s cooking. Coconut yogurt, butter, cheese, more cheese, milk, almond milk.
- Grain-free freezer essentials: frozen fruit such as berries and mangoes, frozen vegetables, and extra frozen meats.
This is in addition to regular, non-grain-free foods for the family.
Is this expensive? Of course, but so is all grocery shopping. We don’t buy sodas or pre-packaged foods. I don’t grab McDonalds. We rarely eat out. So, I don’t know – perhaps it’s actually not so expensive compared to many families since I cook from scratch.
4. I Remember That Grains = Pain
As I said, when I finally quit grains, my back pain completely went away and I lost weight fast.
Because I know grains make me feel awful, I don’t feel tempted by them at all. I don’t think of bread, cookies, pizza, or cake as “yummy treats,” “cheat foods,” or something I wish I could have. Instead, I associate them with inflammation and pain.
It’s that simple for me.
Other Things I Do to Stay Pain-Free
I’m a total sugar addict, but it does cause inflammation in excess (which is usually how I eat it) so now I try to avoid it altogether. Luckily, after much trial and error, I finally found what works to kill my sugar cravings: magnesium spray and probiotics.
I try to avoid alcohol since it’s also inflammatory. I occasionally have some wine, but again, I have problems with excess. I can get out of hand fast and before you know it I’m blasting Motley Crue and forgetting that I’m not 23 anymore.
I make sure to foam roll and stretch every day. It’s become a simple routine that keeps my muscles loose and my body feeling good.
Lifting weights in my living room a few times a week is another thing I do to stay strong and prevent stiffness. I don’t spend much time on this, but I think staying consistent is what matters.
Staying active and taking regular walks also helps. And as much as I love blogging, I try to avoid sitting at my desk for hours and hours every week.
Concluding Thoughts
Eating grain-free works for me. It keeps me pain-free and at a normal healthy weight.
Cooking simple, whole meals every day has been key to staying on track. It’s not just about avoiding grains, but also about eating plenty of healthy fats, proteins, and vegetables to stay nourished and satisfied. Having a routine where I always have healthy meals ready, along with staying active and prioritizing strength training, has helped me manage my health in a way that feels sustainable.
If you’re thinking about going grain-free or just looking to feel better, I hope my experience gives you some practical ideas and inspiration. The journey is different for everyone, but the key is really listening to your body and doing what feels right for you. Talk to your doctor as well.
If cooking every day sounds overwhelming, just take it one meal at a time and build a routine that works for your lifestyle. With small changes and consistent habits, you can create a routine that supports your health and well-being, and over time, you’ll start to notice the positive difference it makes.
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