10 Tips for Breaking a Food Rut

Do you ever find yourself making the same recipes over and over again?  While repeating recipes does make cooking and grocery shopping easier, there likely comes a time when your taste buds are begging for something different.  If you’re feeling this way, our 10 tips can help your food choices be interesting again. 

10 tips for getting out of a food rut 

1. Let the seasons or sales drive your meal planning

Getting out of your food rut can be as easy as changing up the ingredients in your go-to recipes. 

For example, try using seasonal vegetables in your usual salad or stir-fry.  By choosing produce that’s in season, you’ll easily change up the flavors and textures in the dish, increase the variety of your diet, and reduce the weekly food budget.  Seasonal offerings are typically lower in price, but if not, another option is to base your meal planning around what’s on sale.  Use those sale items to piece together a recipe, or try using those items to help drive your online recipe search.

To help increase your familiarity with seasonal offerings, check out our guides here: 

• 6 Summer Vegetables to Pick Up 
• 8 Spring Vegetables to Brighten Up Your Plate

2. Incorporate more plant-based meals 

Plant-based recipes can be a good way to get out of your comfort zone and try something new, all while gaining the many health benefits they have to offer.  Plant-based proteins are often shelf-stable, which makes them a convenient option to have in the pantry.  Use our recipes below to provide you with some inspiration for other plant-based swaps in your favorite dishes.

• Plant-Based Mac and Cheese
• Plant-Based Egg Roll in a Bowl 
• Plant-Based Creamy Harissa Penne 
• Simple Hummus and Avocado Sandwich 
• Crispy Baked Tofu Wraps
• BBQ Lentils
• Light and Healthy Pasta Puttanesca 

3. Try a cookbook

Sometimes you need help from a professional!  While there are hundreds of thousands of free recipes online, having a cookbook gives you a smaller amount of recipes from one consistent author.  Many cookbooks provide well-rounded offerings for breakfast, lunch, dinner, and even snacks.  In addition, selecting cookbooks can be a great way to try different cuisines and explore new flavors.  Pick one that caters to your preferences; for example, many authors promote easy cooking with five-ingredient meals or one-pot dinners. You can purchase, borrow from a friend, or check out from your local library.

4. Make one new recipe from your favorite food blogger each week

Challenge yourself to include one new recipe each week from your favorite food blogger!  A food blogger often tells the story of why they created a recipe or easy ingredient swaps, which can be helpful.  In addition to Lose It!, there are many general healthy eating blogs out there, as well as blogs that promote a particular eating pattern like keto or vegan.  If blogs are still a little overwhelming, try using the search tool for an ingredient you have on hand, like chicken, to pull up all the recipe offerings on their website.

5. Draw inspiration from your favorite restaurants or a popular food truck

Use restaurant menus as inspiration to recreate your favorite foods at home.  Take a look at the menu description to better understand what ingredients were used.  If you can’t find it, try a quick online search for a similar recipe and then tweak it to match your preferences or nutrition needs.  Food trucks are also great ones to look to for inspiration, as their dishes tend to be just as creative but often less fancy and complex. 

6. Do a recipe swap

Talk to your friends, neighbors, family members, or coworkers.  See what others are cooking for some fresh new recipe ideas!  Offer to swap cookbooks or ask who they’re following on social media for food ideas.  Sometimes a new dressing or spice is all you need to update your dish with an exciting new taste.

7. Shop a new grocery store

Grocery stores carry different products, so try out a new store in your area.  Take some time to walk down the aisles to read labels and discover new brands.  You can also shop at a local grocer or a specialty store of a different nationality or culture, such as Indian, Chinese, Polish, or Middle Eastern.  Not able to shop in person?  Try online offerings such as Thrive Market.

8. Base a dish around a spice you don’t use often

Raise your hand if you have a spice cabinet (or drawer) that’s full of spices, yet most of them are still pretty full?  Rather than letting your spices or dried herbs lose flavor over time, put them to good use!  Find recipes that use your spices!  It’s amazing how swapping out spices can change the flavor of any dish.

9. Find ways to incorporate fruit into savory dishes

Do you enjoy sweet and savory combinations?  If so, try adding fruit to savory dishes.  In addition to packing more nutrients, fruit can also brighten up a savory dish and add a new depth of flavor.  Tropical fruits, like mango and pineapple, go great in dishes like curries and stir-fries. While northern fruits, like apples and berries, pair well with heartier chicken, pork, and beef meals. 

Looking for inspiration? Try one of these savory recipes featuring fruit: 

• Strawberry Spring Rolls
• Grilled Cod with Kiwi Cucumber Salsa 
• Grilled Chicken Pineapple Sandwich 
• Sheet Pan Maple Pork with Fall Veggies and Apples 
• Blackberry Chicken Pizza

10. Grow your own herbs or vegetables

Whether you have room for a garden or just a ledge for a plant, growing your own herbs or vegetables can be good motivation for finding recipes to put your freshly grown produce to good use. Herbs, like basil and mint, are especially easy to grow, even in small places.  They are versatile and can be added as a garnish or infused into sauces and spreads.

The bottom line 

If you’re feeling bored with your current meal routine, chances are it’s time to shake things up in the flavor and texture department. 

From buying seasonally to swapping recipes with friends, there are many ways to make cooking more exciting while still sticking with your health goals. 

How do you beat food fatigue when cooking? Share your best tips for getting out of a food rut in the comments below!