Transitioning From Processed Foods To Whole Foods
March 9, 2026
Making the shift to a healthier lifestyle can feel overwhelming. We often buy processed foods for the sake of convenience. Yet that convenience comes at a cost, both to our pocketbook and our wellness. We watch videos on how to make traditional dishes, breads and ferments like our grandmothers did, then look around and notice how many boxed and packaged foods fill our kitchen. This can cause a sense of urgency to run out and buy all the essentials we need to begin eating healthy again, which can be challenging if we're on a budget.
Transitioning our diet from processed foods to whole foods, is a journey best walked slowly. Understanding this will alleviate any pressures we may be feeling, and allow us time to really learn the ins and outs of cooking and baking from scratch. When we take our time, we're able to savor the process of experimenting with different recipes and discovering which ones we enjoy best. Just like any new skill, practice is the key to excellence and before we know it, we'll be whipping up delicious meals with confidence, instinct and proficiency.
As we continue building a well-stocked, whole foods kitchen, our grocery budget will shift too. Since we're no longer blowing it on expensive processed foods, the money saved, can be used to upgrade the quality of foods we do buy, like organic fruits and vegetables, grass-fed meats and raw dairy products.
Food is suppose to be our fuel, yet most processed foods have added preservatives, sodium, sugars and chemicals that actually deplete our body's energy. Consuming processed foods regularly, like boxed mac & cheese, frozen entrees or ready-made meals, can lead to malnutrition, because there's nothing nourishing about them. Eating whole foods, on the other hand, energizes our system with the vitamins and minerals needed to thrive. Just swapping a sugary snack for a piece of fresh fruit, can significantly increase our energy level and cognitive function.
The Benefits Of A Whole Foods Diet
- Aids digestion
- Improves sleep
- Increases energy
- Assists weight loss
- Clears complexion
- Lowers cholesterol
- Strengthens immunity
- Reduces inflammation
- Enhances a sense of well-being
If our schedule is typically hectic throughout the week, cooking from scratch will take a little organization and pre-planning. By dedicating some time each weekend, to write down our next week's meal plan and shop for all the essential ingredients, we'll have everything we need on hand, when we're ready to rustle up a fortifying meal. This will help curb the temptation to binge eat junk food, or swing by the drive-through on our way home from work.
Meal prepping on the weekend is another easy way to help our busy schedule run smoothly. It provides plenty of healthy options in the freezer, for easy grab and heat-up dinners when we're restricted on time, or don't feel like cooking. In other words, instead of buying expensive, frozen, pre-packaged meals filled with ingredients we can't even pronounce, we can simply make our own convenient, low-cost, frozen dinners without compromising our health.
Meal Prep Ideas For The Freezer
- Pasta
- Pizza
- Burritos
- Chili, stews and soups
- Fried rice, beef, veggies and egg rolls
- Sourdough pancakes and hashbrowns
- Stir-fry chicken, veggies, rice, with homemade teriyaki sauce
Speaking of teriyaki sauce, check out my favorite recipe below. Don't forget that condiments like catsup, mustard, salad dressings, taco sauce, mayonnaise and most others, are all major processed foods that we can literally make at home, for pennies on the dollar.
Transitioning to whole foods can also come with its challenges. A common hurdle is the lingering craving for processed foods, which is due to their intentionally, addictive nature. These cravings will eventually subside if we stick to our goals, and keep clean snacks on hand to mitigate them. Some great snack choices include nuts, seeds, fruit, plain yogurt, berries and homemade granola.
Another common stumbling block is the preconceived notion that cooking is inconvenient, too labor-intensive and time consuming. But once we have a few weekend meal-preps under out belt, and our freezer is stocked with quick, healthy meals, this mindset will change significantly.
🥢 Sweet & Savory Teriyaki Sauce
Ingredients
- 1/4 cup organic coconut aminos
- 1 tablespoon raw honey
- 2 teaspoons organic apple cider vinegar
- 1/2 tablespoon organic minced garlic
- 1 tablespoon arrowroot
- Water
Instructions
- In a small sauce pan, over med-heat, add organic coconut aminos with an equal amount of clean water. Stir.
- Add honey, stirring until melted.
- Add vinegar and garlic. Stir.
- In a tiny bowl, add arrowroot powder and an equal amount of water. Mix to make a slurry.
- When sauce is well heated, add slurry and stir frequently until preferred thickness is achieved.
- Drizzle over meat, pad thai, stir-fry or any other dish you desire.
When we establish a culinary routine that perfectly aligns with our lifestyle, the balance it creates in our busy lives, not only benefits our health, wallet and peace of mind, we may just find it super fun and rewarding, too!
Bon appetit!