A Student’s Guide to a Minimalist Diet in 5 Steps

what is a minimalist’s diet?

True to the minimalist mind-set, a MD (Minimalist Diet) is about reducing food down to what is essential. Although I refer to it as a diet here, in this case I mean diet in the case of ‘a way of eating’ or a long-term lifestyle, not a fad diet that claims you can lose several pounds in 30 days.

When it comes to diets, the important thing is to find a balance and to keep trying new things until you find what is best for you. Our bodies are all different in a thousand subtle ways; we all react to food a little differently. I am not a nutritionist, so please don’t take this as medical advice. I have also taken into account my current lifestyle, I am a student, with very little money to spend, so some of the steps have come out of necessity rather than choice.

For me, an ideal model for a MD is the traditional Japanese diet. Japanese cuisine is well known for the little cooking that is applied to the food. A lot of food is eaten raw or lightly vinegared, such as Sashimi, or otherwise just steamed or boiled. As for flavouring, the Japanese tend to season lightly, or use simple dipping sauces such as soy sauce. This doesn’t mean the food is bland and tasteless, it simply means that food is eaten the way it is, as close as possible to how it occurs in nature.

My take on a good MD is cutting down on too many foods that are processed and cooked for long periods of time. A lot of people cut out meat as well, and although a vegetarian or even vegan diet is definitely very ‘minimal’, you don’t have to abandon meat if you don’t want to.

what are the benefits?

Some of the advantages of a Minimalist Diet are that:

You spend less money. You’re on a student budget, which, unless you’re very lucky, isn’t much. Processed food tend to cost more because the manufacturer needs to make a profit over all of the ingredients and chemicals they used to make it. Buying carrots and chopping them up yourself makes a much cheaper side dish than oven chips which the food company had to grow, chop, flavour, process, package, market, distribute and store whilst making money to stay in business.

It is healthier. Most food companies, and restaurants, don’t care about your health. They care about money. So, they make their food products tasty and convenient because that is what will encourage you to buy them again. But at what cost? The tastiest foods are packed full of sugars and fats. And the most ‘convenient’ foods are sprayed full of chemicals so that they can be stored longer and cooked in less time. Cutting out processed foods means you’ll be filling your body with natural foods, so there are fewer ‘sugar rushes’ or ‘oily breakouts’, which leaves you in a much happier mood and better able to focus and concentrate.

Moreover, I was in the supermarket one day and I noticed that a burger costs £1, whereas a bag of salad was about £1.50. The question occurred to me: What is in that burger that makes it cost less than a bag of leaves to make? A bag of leaves!?

It’s better for the environment. Eating foods that don’t come with copious amounts of packaging saves from adding to landfill. Plus, eating fresh food means it probably spent less time travelling, which saves enormous amounts of oil and carbon dioxide emissions. If you cut down on meat, you will be ‘saving food’, since raising livestock costs more plant material than the energy and nutrition you would get from eating the plants themselves. There is already a global food shortage problem, and although realistically you won’t make much of a difference by yourself, at least you would know you are doing you best not to make it worse.

how to get started

Here are a few steps you can take towards a Minimalist Diet:

1. Make your own. Takeaways are extremely expensive compared to the cost of making a meal for yourself. You don’t have to make a profit over the effort you put into making your own dinner. Of course, there is a need for one every now and again, but if you make meals in bulk then all you have to do is heat up a portion for the next night. One of the biggest money-saving things you can do is making your own sandwiches for lunch. A quick price comparison shows how much you can save, the average cost of a sandwich is £2.00, if you buy 4-5 a week that comes to almost £10. But a supermarket loaf of bread is only about £0.60 and even adding the cost of most fillings like tomatoes, cheese, salads and butter that will last you more than one loaf still makes bringing your own much cheaper.

2. Cut out junk. If you know you eat a lot of chips, biscuits, crisps, cakes, pastries and drink a lot of fizzy drinks, you don’t have get rid of it all straight away, otherwise the chances are you won’t last very long and you’ll be tempted to switch back. Instead, you can just cut down little by little, and substitute foods at the same time (see below) to make up for it. This step can be difficult, and I know it is easier said than done but it is one of the quickest to implement and the results can be very rewarding.

3. Substitute. Replace the junk you left out with healthier snacks. If you can cut out fries as a side part of you main dish, replace it with vegetables. Perhaps replace your morning cup of coffee with green tea instead.  Try stirring honey into your tea instead of sugar. If you really feel like something sweet, try a handful of grapes, they’re packed full of the fruit sugar fructose. Instead of taking a bag of crisps for lunch, switch it for an apple. Get creative!

4. Think simple. If you’re not very good at cooking, or can’t afford to buy much (I mean, we are students), why not just make something simple? Buy simple ingredients. When cooking, instead of going for complicated recipes, why not try methods like steaming and boiling? These procedures are fairly easy and usually don’t take very long either. One of my favourite tricks is steaming practically any vegetable, or even fish in a sieve over boiling water with a lid on top, what is more simple/frugal/MacGyver than that?

5. Eat less. Now, I’m not suggesting you go anorexic here. But if you are overweight, it may be worth calculating a rough estimate of how much you eat in terms of calories and seeing if you’re over your Recommended Daily Allowance. If there’s one thing that remains consistent between all diets, even those dreaded fad diets, it is that in order to lose weight, you should replace junky carbohydrate heavy foods with simple, protein rich foods. Consuming minimally can help you slim down, reduce landfill, save money and improve your overall well-being.

Please remember that all of these tips are just suggestions. There isn’t an ‘Official Minimalist Diet’ rulebook that states you should not eat meat, or that you must eat less than you do now and so on. These steps are a result of combining some of the things I have learnt as a result of having an interest in health, nutrition and of course minimalism. I do realise that some of these points apply to a healthier diet in general, but I guess that is what a MD really breaks down to. This is an approach to food that I have found to work for me, I hope it will help others but of course anyone can change it around as they like.

What does a ‘Minimalist Diet’ mean to you? Do you have any ideas about how to be more minimal when it comes to food?

  • Thanks for posting this; it was really informative. I’ve been trying to cut down on my junk-food intake, but supermarket-own chocolate biscuits ARE cheaper than a bag of peanuts or dried fruit, or even grapes. However, I only drink herbal teas (not normal tea nor coffee) and I actually use cinnamon instead of sugar in porridge/tea/cakes (which is interesting, as cinnamon is said to lower your blood-sugar levels) and do eat a reasonable amount of fruit.
    I’m really interested in this idea of Japanese food and would love it if you could perhaps do a post on some common elements/cooking methods/ingredients? I find cooking rice very temperamental myself, and have struggled a bit with a microwave steamer when trying to cook vegetables… Could you perhaps give me a couple of tips (or make a post out of it?)

    Thanks again for posting,

    • minimalstudent

      Hey Rose! I see a lot of posts about decluttering when it comes to minimalism but I can’t say I have seen many dealing with food. You’ve actually made some very good suggestions, I have a few posts lined up but I will definitely work on more specific posts to do with food soon, it’s my favourite subject after all! 🙂

  • Thank you, I appreciate it. If you’d like to correspond on a more personal level, feel free to drop me an email [found on my About Me page].

    Thanks for commenting on my gratitude post [i just wish it told people when I replied there] and that’s a great start. My two for today are thanks for waking in my partner’s arms this morning and for waking up to wedding church bells – what a beautiful sound. It makes me smile instantly.

    Take care and thanks again,

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  • Abby

    I just discovered your website and enjoying it so far. I’m already starting to do a lot of the things you mentioned, but your post inspired me anyway. I liked the pictures too.

  • Heather

    There is something calming about eating simply…

  • Thank you for this post 🙂

    I started to eat less (even though I don’t have any weight problems) and slower and enjoy my meals more than is used to.

  • Laura

    Hi, I’m fairly new to minimalism and your blog (but am loving both!!) but found this article really helpful. My only suggestion would be to discover the joy of porridge! Porridge is good for you, easy to make and keeps you full which stops you snacking. If you’re prone to snacking at elevenses (like me) add a chopped banana or apple to your porridge to beef it up and keep you going until lunch. I’ve found eating more sustaining food (like porridge, lentils and other grains, soups etc) rather than what I call ’empty’, processsed food that doesn’t fill you up (like chocolate bars and white bread) stops you snacking and often works out cheaper. It’s definetely harder to resist all those biccies but worth it when you feel fitter! Thanks for your awesome blog posts, keep it up!

    • Gil

      Speaking of porridge, my favorite recipe is to boil it along with some nuts and raisins. The nuts give protein (good for a vegetarian diet) and the raisins give sweetness.

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  • CeeL

    Before I even discovered what minimalism was, I had and still am a vegan. I’m not trying to preach or anything but wow I have lost weight. It was an honestly unexpected surprise considering I thought I was overeating on the fruits, so yummy. Besides I’m vegan because I am against the horrid treatments animals are subjected to for our pleasure…

    Back to my point, thanks Jessica, your blog has honestly changed my perspective of material possessions and hence I have embarked on a minimalist lifestyle ever since. Thanks a million! Take care 🙂

    • Lucie

      Props!! 🙂 A vegan diet=simple diet. Keep it up

  • Siddartha67

    your awesome,Jessica! You may not be a nutritionist but you sure are practical and common sensical!!
    I like make mt own ‘soft drinks’…i buy a bottle of natural organic juice (3.50$)and a couple of bottles of sparkling water($1 each)…i like grape juice cause it goes a long way and tastes great with no added sugar! then i put 1/4 to 1/3 glass of juice to the rest sparkling water – tastes REALLY good and less sugar and calories! something about the carbonation intensifies the sweet,so being an american(sweet tooth!) im thoroughly satisfied!!
    also its easy to make a cheap bulk meal with noodles from asian stores – i like sweet potatoe noodles,lots of veggies, a little ground turkey,and spices to taste…makes 3 or 4 days of healthy calorie rich meals for around 6 0r 7 $!

    enjoy!! ; )

  • Felix Erude

    I have been thinking a lot about how being overweight is related to the minimalist lifestyle. If minimalism means cutting our surplus, wasteful “stuff” out of your life to remain with only the essential, could we consider excess weight as an unnecessary “extra”. Obesity is a product of wasteful over-consumption, which runs contrary to minimalism.

  • Jenny M

    Hello! 🙂

    Thabk you for your lovely blog post. I aspire to create my own platform one day.

    I am looking into Japanese food as a means of minimal eating, however… Ironically, I am allergic to rice (as well as most grains). I love potatoes, though, and I was considering replacing my rice with potatoes. Do you think this would work well?

    Thank you so much!

    – Jenny M

    • Hi Jenny, thanks for your comment. It depends if you are aiming for minimal eating for Japanese authenticity, or for a healthy diet. I’m not a nutrition expert but in that case it’s probably better to replace the rice with proteins. I recommend looking up ‘the four hour body’ or ‘the four hour chef’ by Tim Ferriss. Good luck with your own platform.

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