When I first discovered food combining, over 20 years ago, it felt life-changing. So much so that I went on to publish two cookbooks on the topic. (Check out Everyday Detox or No Excuses Detox if you enjoy flipping through a physical cookbook with menus and meal ideas.)
If you want to try food combining yourself but feel confused about what or when you can eat, I thought it might be helpful to share some properly combined recipes on my website. These are labeled by category below to help make browsing easier.
Keep in mind that food combining is a general set of guidelines, but it will vary from person to person. The idea is that you’ll streamline your digestion and feel less bloated by simplifying your meals. (According to this research study , having less variety on your plate also leads to weight loss.)
How to Practice Food Combining
The general idea of food combining is that you’ll eat only one food category at each meal, along with plenty of fresh, low-carb vegetables.
The four main categories in food combining are:
- Fresh Fruit
- Animal Protein
- Starches
- 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’d wait 3 to 4 hours between meals, allowing the foods to fully digest before you switch to a different category 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.)
Fresh Fruit Meal Ideas
The following recipes fall into the “fresh fruit” category.
- 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 Meal Ideas
The following recipes fall into the nut/seed/dried fruit category. Fresh or frozen bananas can also fall into this category, as they digest a little more slowly than other fruits.
- Date Energy Balls
- Coffee Smoothie (using hemp hearts for protein)
- Chocolate Chia Pudding
- Paleo Granola (serve with almond milk and sliced banana)
- Vegan Ranch Dressing
- Almond Butter & Spinach Smoothie
- Kale Caesar Salad (without the chickpeas)
- Creamy Tahini Dressing
- Cashew Queso (served with raw veggies)
- Chia Pudding (topped with sliced banana)
- Zucchini Hummus
- Dairy-Free Cashew Cheesecake
- Creamy Cucumber Tahini Dressing
- Almond Butter Freezer Fudge
Starch Meal Ideas
These all fit into the starch category and would pair well with a green side salad.
- Zucchini Oatmeal (a great warm breakfast option!)
- Sweet Potato Toast (topped with avocado or white bean spread)
- Lentil, Kale & Quinoa Stew
- Sweet Potato Lasagna
- Vegan Cheese Sauce
- Avocado Caesar Salad
- Vegan Chickpea Salad
- Chipotle Black Bean Burrito Bowls
- Vegan Sweet Potato Nachos
- Chickpea Salad Sandwich
- Sweet Potato & Quinoa Mason Jar Salads
- Vegan Burrito Bowls with Sweet Potato “Rice”
- Quinoa & Black Bean Salad
- 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 Meal Ideas
These recipes fall into the animal protein category and pair well with a leafy green salad.
- Cauliflower Pizza Crust
- Sheet Pan Chicken Fajitas
- Healthy Chicken Burgers
- Ground Beef and Broccoli
- Instant Pot Chicken Burrito Bowls
- Pizza Stir Fry
- Baked Chicken Breasts
- Perfect Baked Salmon
- Chicken & Vegetable Soup
- Cauliflower “Steak” Pizzas
- Crustless Quiche
- Zucchini Pizza Boats
- Egg Roll in a Bowl
- Instant Pot Hard-Boiled Eggs
- Flourless Zucchini Pie
- Leftover Turkey Soup
- Breakfast Egg Muffins
- Eggplant & Goat Cheese Lasagna
- Mexican Chicken Soup
Note: Most of the recipes on my website are not properly combined. My #1 priority is to help people build a healthy relationship with food, and I think the easiest way to do that is to find comforting recipes made with healthier ingredients. No complicated rules are required! However, if you already have a healthy foundation, food combining can be a tool that may help you feel even better.
