Food Combining Recipes (2024)

If you’re interested in trying Food Combining, but aren’t quite sure how to get started, I thought it might be helpful to share some properly combined recipes, clearly labeled by category, to make things easier.

Food Combining Recipes (1)

People who follow food combining have reported losing weight without counting calories, feeling less bloated, getting clearer skin, better sleep, and more. What I love about this concept, is that you don’t have to give up any foods that you love! You simply won’t eat them all at the same time, making you a little more mindful at meal time.

Food Combining for Weight Loss

I’ll be the first to admit that there is not a lot of research on food combining. However, studies have shown that humans have a tendency to overeat when we are offered a wide variety of foods during a meal.(source) So, by simplifying our meals, we may naturally eat less, without counting calories. That might be the most straight-forward reason that food combining does seem to work when it comes to weight loss.

Another study showed that food combining seemed to have the same effect as a low-calorie diet when it comes to weight loss, with both groups losing a similar amount of weight. (source) I don’t know about you, but I’d rather not count calories or worry about numbers, which is another reason why I fell in love with food combining in the first place.

How to Practice Food Combining

The general idea of food combining is that you’ll eat from only one category of foods at each meal, along with plenty of fresh, low-carb vegetables.

Food Combining Recipes (2)

The 4 main categories in food combining are Fresh Fruit, Animal Protein, Starches, and Nuts/Seeds/Dried Fruit. You can find a printable food combining chart here to help, or choose a meal from one of the categories below.

Ideally, you’ll wait 3 to 4 hours between each meal, allowing those foods to fully digest before you switch categories at your next meal. If you feel the need for a snack between, choose fresh sliced veggies, such as carrots, celery, cauliflower, or broccoli florets for an easy “neutral” option. Or, you can stick to the same category of food for two meals in a row, and snack from that category, too. (For example, you might have an Almond Butter Smoothie for breakfast, a Date Energy Ball as a mid-morning snack, and a large salad tossed with tahini dressing for lunch, which would all fall into the nut/seed/dried fruit category.)

Here are some properly combined recipes for you to try, listed by category:

Fresh Fruit:

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Because fruit digests so quickly, I usually enjoy it most at breakfast in the form of a large smoothie. You’ll notice that the recipes below are properly combined, so they don’t call for protein powder, or nut butter with the fresh fruit. (Avocado is a fruit, though, and it can help keep you full!)

  • Dragon Fruit Smoothie
  • Blueberry Detox Smoothie
  • Low-Sugar Smoothies
  • Cherry Chocolate Smoothie
  • Strawberry Mango Smoothie
  • Acai Smoothie
  • My Go-To Smoothie for Kids
  • Cherry Chocolate Avocado Pudding
  • Kale Salad with Peach Vinaigrette

Nut/Seed/Dried Fruit:

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I like to serve nuts and seeds with plenty of fresh veggies, to keep the overall meal hydrating and easier to digest. Bananas and dates typically combine well in this category, too, so feel free to see how that feels for you.

  • Date Energy Balls
  • Coffee Smoothie
  • Chocolate Chia Pudding
  • Vegan Ranch Dressing
  • Kale Caesar Salad (without the chickpeas)
  • Creamy Tahini Dressing
  • Cashew Queso (served with raw veggies)
  • Chia Pudding (topped with banana)
  • Zucchini Hummus
  • Dairy-Free Cashew Cheesecake
  • Creamy Cucumber Tahini Dressing
  • Almond Butter Freezer Fudge

Starch:

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If the following options don’t feel hearty enough for a meal, keep in mind that you can serve them with bread, cooked grains, or a baked potato, if desired.

  • Zucchini Oatmeal (a great warm breakfast option!)
  • Sweet Potato Toast (topped with avocado or white bean spread)
  • Detox Salad with Lemon-Ginger Dressing
  • Sweet Potato Lasagna
  • Vegan Cheese Sauce
  • Avocado Caesar Salad
  • Vegan Chickpea Salad
  • Chipotle Black Bean Burrito Bowls
  • Vegan Sweet Potato Nachos
  • Chickpea “Egg” Salad
  • Vegan Burrito Bowls with Sweet Potato “Rice”
  • Chickpea Tikka Masala with Green Rice
  • Sweet Potato Noodle Casserole with Pumpkin Sauce
  • Easy Lentil, Sweet Potato and Coconut Curry
  • Sweet Potato Mac n’ Cheese
  • Instant Pot Quinoa Burrito Bowls
  • Mediterranean Socca Flatbread Pizza

Animal Protein:

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You can serve animal protein meals with loads of non-starchy veggies, like a side salad or some simple roasted vegetables, like broccoli, cauliflower, or Brussels sprouts.

  • Cauliflower Pizza Crust
  • Instant Pot Chicken Burrito Bowls
  • Pizza Stir Fry
  • Cauliflower “Steak” Pizzas
  • Crustless Quiche
  • Zucchini Pizza Boats
  • Egg Roll in a Bowl
  • Instant Pot Hard Boiled Eggs
  • Flourless Zucchini Pie
  • Leftover Turkey Soup
  • Instant Pot Egg Bites
  • Mexican Chicken Soup
  • Garlic Parmesan Spaghetti Squash with Chicken
  • Curried Chicken Stew

Neutral Desserts:

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If you crave something sweet after a meal, the following recipes are a nice option that shouldn’t interfere with digestion too much. In general, you don’t want to drink a lot of liquid immediately after a meal, so sip these warm beverages slowly, or you can always opt for a small piece of dark chocolate instead.

  • Healthy Hot Chocolate
  • Chai Latte
  • Instant Vegan Latte
  • Dark chocolate (70% or darker)

I hope these recipe ideas make it easier for you to give food combining a try!

Reader Feedback: Have you tried food combining? Feel free to join us for Food Combining challenge over in our private Facebook group if you’d like some extra support!

Food Combining Recipes (2024)

FAQs

Does food combining really work? ›

In fact, there is no evidence to support most of the principles of food combining. What's more, many of the original food-combining diets were developed more than 100 years ago, when much less was known about nutrition and digestion.

Why shouldn't you eat carbs and protein together? ›

Either way, the story goes, if you eat these foods in combination, they will “cancel each other out” and not be digested. There is simply no science to support these ideas, despite the fact that proponents of food combining (or food segregation, really) speak in terms that sound scientific.

Does food combining help acid reflux? ›

Some foods need acidic enzymes and some need alkaline. When we fill our plates and engage enzymes of both acidic and alkaline together, we are effectively neutralizing stomach acids, hence many persons take medication for acid reflux.

What food combining should you avoid? ›

8 Unhealthy Food Combos to Avoid
  • Banana and milk. Banana and milk - not a good combo. ...
  • Burger and fries. It's common for people to have fries alongside burger. ...
  • Beans and cheese. Cheese is a dairy product that's rich in protein. ...
  • Pizza and soda. ...
  • Food and water/juice. ...
  • Yoghurt and fruits. ...
  • Eggs and meat. ...
  • Potato and meat.

What foods help burn belly fat? ›

Five foods that may help burn belly fat include:
  • foods with soluble fiber like fruits, vegetables, and legumes.
  • foods with protein like meat, fish, eggs, and dairy.
  • fatty fish like tuna and salmon.
  • foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
  • green tea.

How do I start food combining? ›

Common Rules of Food Combining:
  1. Always eat fruit on an empty stomach.
  2. Protein can be paired with non-starchy vegetables.
  3. Fats can be paired with non-starchy vegetables.
  4. Carbohydrates can be paired with non-starchy vegetables.
  5. Always wait 3-4 hours between meals before switching categories.
Jun 30, 2020

What foods should you not mix together? ›

A list of common foods that don't complement each other.
  • Cereal and orange juice. The acids in orange juice destroy the enzyme that helps digest starches present in cereal. ...
  • Melons and milk. ...
  • Fruits after meals. ...
  • Beans and cheese. ...
  • Ghee and honey. ...
  • Tomato and cheese pasta sauce.
Jul 11, 2013

Which two foods cannot be eaten together? ›

Some Useful Tips to Aid Digestion
DON'T EATWITH
Nightshades, e.g., potato, tomatomelon; cucumber, dairy products
Radishesbananas, raisins; milk
Tapiocafruit, especially banana and mango; beans, raisins, jaggary
Yogurtfruit; cheese, eggs, fish, hot drinks, meat, MILK, nightshades
9 more rows

Which vegetables not to eat together? ›

Here are some unhealthy food combinations to avoid when mixing fruits and vegetables: 1. Fruits and Starchy Vegetables: Mixing acidic fruits like citrus fruits and tomatoes with starchy vegetables like potatoes, corn, and peas can slow down digestion and cause bloating, gas, and discomfort.

Is it bad to eat meat and potatoes together? ›

Over the past several years, scientists in the U.S., New Zealand, Scotland, and beyond have debunked the myth that red meat and starch are double trouble. In fact, they've shown that eating resistant carbs like potatoes with red meat promotes better digestive health than eating red meat on its own.

What foods tighten the lower esophageal sphincter? ›

High-protein foods, such as lean meats, fish, eggs, tofu, and legumes increase the pressure of the lower esophageal sphincter and are recommended to increase satiety and prevent acid reflux symptoms. Finally, healthy fats, such as avocado, olive oil, nuts, and seeds can also be consumed in moderation.

What foods heal the esophagus? ›

Breads and crackers containing coarse whole grains, bran, nuts or seeds. Well cooked tender lean beef, veal, lamb, liver, fresh pork, fish, and poultry with gravy or sauce or in soups. Meat should be broiled, baked, stewed, roasted, or creamed. Meat may be ground or chopped, fish may be flaked.

What heals esophagus from acid reflux? ›

Treatment
  • Nonprescription treatments. These include antacids (Maalox, Mylanta, others); medicines that reduce acid production, called H-2-receptor blockers, such as cimetidine (Tagamet HB); and medicines that block acid production and heal the esophagus, called proton pump inhibitors. ...
  • Prescription medicines. ...
  • Surgery.
Nov 29, 2022

Will I lose weight if I blend my food? ›

If used in the right way, they may also be able to help you lose weight, but unless you're prepared to swap out your regular meals for a cold blend of fruits and vegetables results aren't likely to be dramatic.

Does the body digest blended food better? ›

When compared to eating a salad, blending is more beneficial because your body can absorb more of the nutrients. This occurs because the blender has the power to break up the cell walls of a plant. The result is a release of the antioxidants which also allows for easier digestion.

Does food combining help IBS? ›

Eat fruits alone.

If mixed with something else, the digestion process for fruits gets slowed down. As a result, fruits will rot and produce discomfort and gas in the stomach. Eat starchy foods like rice, bread, noodles with green leafy vegetables. Do not eat starch and protein foods at the same meal.

What foods should not be eaten together to lose weight? ›

Weight loss: 5 fattening foods combinations you should avoid at all costs
  • Rice and potato. Rice is a high source of carbohydrates, and consuming rice in larger quantities may lead to weight gain. ...
  • White bread and frozen yogurt. ...
  • Chicken and lentil. ...
  • Processed snacks with beverages. ...
  • Milk and banana.
Feb 1, 2023

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