This Is Exactly What To Eat on The Starch Solution

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Hi! Welcome to my Healthy Hunnies family.
My name is Healthy Emmie. I’ve been featured in Forbes, HuffPost, PopSugar, and more as the go-to nutritionist for plant-based weight loss. I’ve personally coached thousands of people. Combining the teachings of Dr. John McDougall’s Starch Solution, Dr. Joel Furhman’s Nutritarian Eat To Live Diet, Dr. Alan Goldhamer, Dr. Doug Lisle, Dr. Caldwell Esselstyn, T. Colin Campbell, Dr. Neal Barnard, Dr. Dean Ornish, Dr. Michael Greger and more… I’ve trademarked my Slim on Starch® system for weight loss and weight maintenance. I’ve received my certificate through the Institute of Integrative Nutrition which qualifies me to coach individuals. Each client in my Slim on Starch program works with me, as well as my carefully selected team of nutrition coaches who are registered dietitians in their personal practices. Each client also works with a carefully selected team of mindset coaches, whose personal practices stretch from therapists, trauma specialists, addiction specialists, psychologists, health coaches, doctors, personal trainers, and more. If you’re interested in working with me and my team, please visit healthyemmie.org/coaching. I look forward to helping you change your life. You deserve health and happiness.
0:00 Lose Weight on the Starch Solution
0:36 Dinner Prep
4:43 Breakfast
9:27 More Dinner Prep
11:11 Easy Lunch
13:45 Full Dinner Recipe
Glass Containers: amzn.to/3ptnv6d
Thanksgiving Video: • What My Post-Menopausa...
Gravy Video: • Easy Oil-Free Vegan Sa...
Well Your World Mushroom Gravy Mix: wellyourworld.com?aff=6
📲 Contact: [e-mail]

[@HealthyEmmie]

Make sure to like & subscribe. It really supports my channel! I love you Healthy Hunnies!!!💕💕💕💕

[@lisamyers8413]

I can't believe you are eating an entire bag of frozen vegetables. I usually would eat like not even half a cup of veggies and the bulk of calorie from meat in the dish to feel full. I have been doing this for three weeks and can see the weight coming off. Our ancestors never ate meat every day let alone every meal. This is life changing for health and wellness not to mention you can afford more fruits and veggies since your grocery bill is considerably less without the pricey meat on your bill. Thank you Emmie you are just amazing and love your down to earth style!!

[@HealthyEmmie]

Thank you so much for watching! 🤗💕

[@davidg.johnson7208]

Dr. Caldwell Esselstyn does not recommend "instant oats" because it becomes carb right away and that whole rolled oats feeds you gut bacteria better and slows the digestion, making you less hungry for a longer time.

[@MostDeliciousSue]

I never peel my spuds when making mashed. Yes, it means there are skins in the mash but that's just fine 🙂

[@maryanncarmody5646]

Same!

[@leapintothewild_original]

Lots of vitamins, minerals and fiber in the peel! And any specks of dirt you miss are great for immunity, too.

[@lesley-annmathews7971]

Not just fine.. delicious!

[@kellycavanaugh1899]

Thanks,as always, Emmie! I use all of the same things in my oatmeal... and here's a little tip for people who like sweet oats but would rather not add sugar: I use the stovetop method with unsweetened almond milk. I just pour it in a little saute pan with half of a VERY RIPE, sliced up banana- obviously, they are super sweet, I add in my oats and cinnamon too, all at the same time. I slowly bring it all to a bubble on medium heat then turn to low and simmer for 5 minutes. The banana melts down and distributes throughout the oatmeal...makes it sweet and creamy! I suppose you could also cook together in the microwave, I just haven't tried it. 🥰

[@HealthyEmmie]

Thank you for the tip 🥰💕

[@lauriebartling579]

I do this too but I also add grated zucchini whilst it’s cooking. I e heard you can do riced cauliflower without it even being detectable but I haven’t tried that yet! Thank you for this great series Emmie! I love seeing your Mom and Dad and their wellness journey.

[@lavondadebrito1178]

Yessss…thanks for this!

[@rockingthechange]

Love the simplicity of these meals. You make this plan doable. Such a pleasant personality too!

[@jilly8372]

It’s crazy how inexpensive eating this way can be

[@benjamitewarriorqueen9355]

Love this! Literally in tears of relief that this is so simple and something I can do and maintain.

[@janicehasfaith]

Thank you for these recipes. I love your channel!. For the potatoes, I always reserve the water they were cooked in when I drain them and add it in a little at a time as I mash instead of using plant milk.

[@patwhite8741]

Love this kind of video - thanks Emmie!

[@glacierwk6933]

Your approach is so liberating, thank you for sharing your knowledge and experience, great content 💯

[@Racqueleg]

Best video yet!! Could you please do more like this?? Very helpful

[@paruvo9968]

Great video! Simple, filling and healthy!

[@SpringFlowers537]

Great simple meals! Love your videos😁

[@heatherjones5936]

Omg I love you! 💕 SO glad I found your channel! Been binging your every video.. 😂 Thank you for all of the info! 🙏🏼

[@elizabetht6965]

Enjoyed this video so much. It was very informative.

[@Mary-mj9mf]

New subbie here. I am going to try this way of eating and hope for wonderful results. Thank you so much for sharing with us all xx

[@jenniferharding4246]

This is great! Thank you! 🙏

[@chp21600]

Yummy! I have been searching for this type of easy low ingredient cooking! Thank you so ooo much!!!!

[@HealthyEmmie]

You're very much welcome! 🥰💕

[@iriegirl5517]

Your cat in the front row seat lol! So cute you can see his little ears! This is great information thanks girl!

[@brendafarris7350]

Yummie!! Gonna go get me some of these right now!

[@taryni]

Thank YOU for saying that about the oats and fruit. Better to get them in than not at all because we’re not choosing the “perfect” or “ideal” version. 💯

[@tresatriesit]

Thank you! I love this!!

[@HealthyEmmie]

You're so welcome! 😻💕

[@CarnivoreTrader]

OHhhhh, I love it. Simple, simple, simple works sooooooooo much better for me. My hope is one day, I don't need to eat food....................I love your videos, the simplicity is a God send for me. Thank you for all the work you do to give us this content.

[@HealthyEmmie]

You are so welcome! 🥰💕

[@adriana2980]

Just came across your channel. Love the recipes. Thank you

[@HealthyEmmie]

Welcome!! 💕

[@davidthescottishvegan]

Love 🥰 this video and good simple recipes from the awesome, beautiful and gorgeous Healthy Emmie. I always ground the flaxseed on the day I plan to consume it. Keep safe, warm & well. Love 💕❤Healthy Emmie and all Healthy Hunnies.

[@xoxojuliejohnson]

Love! So helpful!

[@jessgetslean2433]

You look good Emm..very healthy. You and two others have really encouraged me to start my own journey using starch solution. It’s early days but I believe it’s doable.

[@HealthyEmmie]

Thank you! 💕🥰

[@YeshuaIsTheMostHigh]

My fiance's cardiologist just put him on a low sodium, low fat diet. We did the starch solution diet for about 2 months some years ago but I need to get familiar with it again. This video is so very helpful. Thank you.

[@HealthyEmmie]

You're very much welcome! 🤗❤️

[@GreatBrit7]

Yum! I like to add some of the potato water to my mashed potatoes to make them a little creamier vs the plant milk!

[@TheRawsomeTruth]

i love your outfit!!!! The carrots are a great idea too. :-)

[@mariatverrli4271]

Hi Emmie :) Thank you for yet another simple and delicious video! Question: I have stage 1 lipedema, and wonder if you have any tips? I have lost 10kg eating wfpbsos free- but my calves and ankles are still the same size and with a lot of excess fat. Big hug from Oslo, Norway

[@eatplantswithme]

Getting my family on board with this WOE is gradual but they are getting on board with me! We are going from junk food vegetarians to WFPB and it's not as easy as you would think!

[@jacintatate]

wow, Im really impressed by this meal plan. Its a decent and filling amount of food but also healthy. Looks delicious!

[@HealthyEmmie]

Thank you!❤️

[@katiebo-batie9267]

More videos like this please!!

[@helenlebel6948]

Great looking meals!! So colorful!! I love oatmeal too but prefer steel cut. Have you ever used steel cut oats as a savory meal?

[@ginafumi3010]

Yessss ❤️❤️❤️ delicious! I was pleasantly surprised!

[@SamelaFire]

Actually the old school way to peal potatoes is to boil them first and then let cool and the skin easily peals off

[@denaeb5897]

Yukon gold potatoes make phenomenal mashed potatoes.. way better than russet potatoes

[@truepeacenik]

Yep. Boil, mash with skins, add seasoning and whatever liquid to hit your texture.

[@tammydeopsomer6866]

I just love you 😊 you make me laugh and I learn SO much from you 😊

[@HealthyEmmie]

Thank you! 🥰💕

[@EmilyRHess]

Have you tried coaches oats Emmie? They’re toasted and the texture is perfection 🤩

[@silversprout8974]

Looks so good.

[@woggstarr9856]

H.E is lit! 🔥👍🏾

[@luannmancino2227]

Hi Emile, can you discuss supplements? Probiotics, digestive enzymes please.

[@freejulianassangejournalis335]

Thank you 😊 Question is it better to eat fat with fruit or fat with carbs which one doesn't effect that lycogrunoius that stores fat??horribly misspelled lol Thank you so much 😊 God speed with love always, Christine ❤️

[@withoutlimitsbudgets]

Absolutely loving this video! Just came across that I’m a new subscriber and my only downfall is butter! I’m going to try to switch up my potatoes and not use the butter because that is where I have issues with calories! As far as salsa goes, I make it homemade to avoid the salt intake 13:18

[@HealthyEmmie]

Welcome! Welcome!! 💕🤗

[@girlforhappiness1783]

I feel you girl! :) Finally someone eats the banana the same as me. Can you do a video about plant milk? i do want to tray some but checked the ingrediens and some (actually a lot) have oil or sugar inside :/

[@ruthdennisKnits]

🙋🏾I do mashed potatoes with the skins, I see no problem with skins 😎

[@erichardson8811]

Agreed..skin on are delicious

[@radiantchristina]

I keep the peels on even for mash. I need the fiber 😉

[@coffeemug3009]

I add a variety of sweet fruits and dried raisins/dates in my oatmeal instead of adding sugar. Since the starch solution, I've tried to reduce using sugar as much as possible.

[@HealthyEmmie]

Yay!!

[@annebullenjames3940]

Emmie, great video! Curious, do you eat 1 cup dry oats as a serving personally? How about healthy Mummy? Potatoes? 2 medium russets for you, personally? I'm asking because I feel as though I eat too much... my serving sizes are too large. Thanks!

[@lellyt2372]

I love pinhead oats/steel cut. Yes they take longer to cook but, I cook them in my instant pot so I make a huge pot of them and store them in the fridge and have breakfast ready in a couple of mins all week. Eat hot or cold, with fruit or savoury. Delicious

[@HealthyEmmie]

Thanks for the tip!

[@ilenechatrie7976]

Thanks you for your help.I just happened to find your channel and subscribe.I lost 16lbs over 2weeks now and since then I haven’t lose no more weight.I just started on the plant base died on the 16 January of this year.Honestly I don’t know what I’m doing,I don’t know really how I should eat cause sometimes I eat too little and too much.I really need help in knowing what are the things that I should really eat cause some people eat high protein and some more starch.I’m confused and I need your help to help me on this weight loss journey.Thank you in advance.

[@ilenechatrie7976]

Thanks

[@nicolebullock8704]

Everything looks great

[@HealthyEmmie]

Thank you so much for watching! 🤗💕

[@desertfish6239]

I mix all dry oatmeal ingredients except banana in a container at the beginning of the week and scoop out what I want each morning, add water and banana. I do have walnuts in my mix though. Love them. Thanks for the wonderful videos.

[@HealthyEmmie]

You're welcome! 🥰💕

[@beverly4857]

Great timesaver!

[@josettechrystall9290]

Ah clock eating - this is me. I watch the clock and eat at certain times. I am convinced my body must eat at these times. Years of eating by a clock (working 9-5 does not help) has had me do this. But funny how in 1 week of following your philosophy and drinking more water and listening to my body I now often don’t eat till 10.30 and might not eat again till 5pm and might only have some fruit at 7pm. Each day is different but I have come to listen to my body and I am honestly surprised that I have managed to break the habit

[@HealthyEmmie]

Thank you so much for sharing!😊

[@erichardson8811]

I love you K.I.S.S. Meals..Keeping It Super Simple..lol.😉..great video as always 👌 👏.

[@karen-zb7pu]

When I lived in the US, I loved Cascadian Farms! I could only find them on the east coast though...no one had heard of Cascadian Farms in California!

[@HealthyEmmie]

Thanks for sharing! 😻❤️

[@Maha1J]

❤ thank you 😊

[@HealthyEmmie]

You're welcome 😊

[@leapintothewild_original]

OMG I’m 60 and never had a peeler - you use a little curved paring knife. But you carved up that potato like you’d peel a butternut squash and it worked just fine! 😂 And I just finished a leftover wfpb enchilada with salad for ‘breakfast’ - oats disappear in an hour and I’m left starving soon after. Good food is good any time! 👍 ❤

[@HealthyEmmie]

Thank you so much for sharing! 😻

[@jsapcakrrow]

Growing up my mom always peeled potatoes in hand using a paring knife. This is how I do it too. When she pulled out this gigantic knife I was thinking how in the world is she going to peel potatoes with that knife? LOL

[@monikatunstall70]

Thanks for sharing. I thought no avocado is allowed due to high calories. I saw it Mc Douglas s website. Im little confused. I would be happy if avocado is part of this diet

[@wfpb_molly8379]

Excellent 👍🤍

[@MissXX94]

Where can I find the bowl you used for oatmeal? I’ve been looking everywhere for something like that.

[@Blynn_]

Can you do meals for people with Crohn’s?

[@SaraWC72]

Can you pls do more videos like this🙏❤️

[@HealthyEmmie]

Sure! 😊❤️

[@jilly8372]

Starting today

[@giddy227]

How many minutes in the microwave for the oats? Thanks!

[@daniellairaheta2697]

You should do a budget video based on all the grocery inflation going on now.

[@denaeb5897]

Actually Yukon gold potatoes make the best best mashed potatoes:)

[@swoolsey6561]

Is the gravy green or just look it ?

[@wmoore149]

Looks green to me

[@missy3240]

I so wish Dillon's Well Your World products were available here in Germany!

[@suzyq6767]

The old-school way to peel potatoes was called paring, hence the paring knife. It is much easier to take off mainly peel. Right??! Green bananas? No thanks. Did you know that you can empty an entire dishwasher in the three minutes it takes to cook oatmeal? Well, you lost me at calorie-dense avocado. Personally, I'd rather eat 130 calories of satiating starch or beans than a dinky dab of avocado. For creamy mashed potatoes just mash with the cooking water. Good video. Thanks.

[@paulcassidy4502]

Would you eat a salad before each meal and is changing the dinner for breakfast and breakfast for dinner om

[@karenh8752]

Simple is good

[@dparish66]

Which gravy taste better, yours or Well Your World?

[@abbygailhavel3655]

Hi Emmie, Do you recommend eating vegetables with each meal? Great information, Thank you🎄

[@tracygage4085]

Yes! I would like to know the same. Thanks

[@carolcooper1336]

what can be used instead of oats - for gluten intolerant people

[@lellyt2372]

I sometimes peel my potatoes for mash but most of the time I cook them skin on and mash them skin and all. Delicious and look infinitely more interesting lol. Kidding but, it does look pretty to me with the little flecks of skin mixed through out the mash. Plus my kids love them with the skin

[@HealthyEmmie]

Sounds great!

[@agvision09]

I need to lose 20 pounds, I'm in my 60's. I'll do it for 2 weeks and see the results... How many calories in these 3 meals? Thank you!

[@elainefuehrer5739]

me and my husband are do the starch diet, how ever ive GAINED a pound and my blood sugar is high since i started with the program. im on both insulin and metformin. my husband hasnt lost either. he walks about 3 miles a day. i getting inshape for knee surgery, so im not able to walk. we dont know what we are doing wrong

[@lcwisdom1]

Can I use stevia?

[@livingwiththerussells9027]

When following starch solution, does the oatmeal have to be eaten with a veggie?

[@Ravedoll_210]

I’m worried about saggy skin, I know the key to that is toning exercises although I’m bad at making sure I workout even three times a week. But I wanted to know if there are some foods and I could incorporate in to help with skin elasticity?

[@ihartsacto]

Try fasting. It’s supposed to help.

[@MarykateErnst]

Anybody have a review of the taste of well your world gravy ?

[@jacqualinebrown3168]

I love smashed potatoes. Mainly bc I don't have a peeler and I am lazy.

[@MARIE-yl8ym]

I always make mashed with skins 2:56

[@abrahamtruter5452]

Is normal potatoes om to make mash potatoes i mean no sweet potatoes and wil i still loose weight when eating normal potato's

[@marshareewilkens6007]

Non dairy milk with a little apple cider vinegar gives a “sour cream” flavor without the dairy.

[@HealthyEmmie]

Thanks for sharing!

[@barbsinclair7352]

Seems like a great simple way to eat but is there enough protein in these type meals for most people? I don't see much at all...

[@renatajurak7512]

I need to have green yellow banana gurl..one freckle and it's disgusting haha well then i can manage it only in smoothie or cooked with oats then lol

[@marylombardi6224]

As a nutritionist, can you help a person who has burning mouth syndrome?

[@robynriggs2336]

There is not enough protein in the day with these meals.. maybe the mushroom gravy had the higher protein that I didn't see, but everything else didn't add up to enough. is there a way to up my protein without upping my fibre?

[@Angela-Bieda]

I don’t understand the lack of protein either. I strength train and am constantly told to eat one gram of protein per pound of body weight. To build and maintain muscle. Where is the protein?

[@kellycavanaugh1899]

I prefer green beans rather than broccoli. Is it okay for my "go to" geeen to be those instead?

[@bbqutie17]

Absolutely! When I started, I couldn’t stand broccoli but I loved green beans so I started there. As my tastes changed, I began to actually like the taste of broccoli. But green beans and potatoes are my go-to morning meal-and I’m down 97.5 pounds!

[@kristinecrowley8665]

Hello Emmie. How do you cook oatmeal without it exploding all over the microwave.

[@leapintothewild_original]

Late reply but adding in case others are late to the party like me 😂… Microwave for a 60 seconds at a time, stirring in between. And I’ve found a round-sided bowl is less likely to overflow than a straight-sided, vase-shaped bowl - at least the ones I have. It’s a mess to clean up!

[@kmariam]

Emmie, I learned from Dr. Brooke Goldner (goodbyelupus) that the studies show flax needs to be freshly ground or it loses the benefits of the omega 3's because they degenerate really quickly when exposed to air and light. She said pre-ground flax is fine to add flavor or make flax eggs, but it doesn't give the omega 3 benefits that you'd expect. What are your thoughts on this? Thanks!

[@beautymariely]

I obviously believe and trust Dr. G!!!!

[@kmariam]

@@beautymariely me too! Love her!

[@Modro811]

After I heard Dr G explain that I now use my coffee grinder to grind a tablespoon each morning for my oatmeal… so easy!

[@kmariam]

@@lf7065 true! I add mine to a green smoothie every day instead of my oatmeal

[@Shinibo]

I heard Dr. Greger say in one of his videos that you can keep ground flax for a month at room temperature without spoilage and oxidation. In the end of his video about "benefits of flax seeds for sensitive skin".

[@watermeloninsummer103]

Unprocessed natural salt like pink Himalayan salt does not raise blood pressure, unlike table salt.

[@nanishep]

I would have thought that carrots and potatoes would be way to much starch/sugar? There isn’t a lot of protein in those meals. Is that not a problem?

[@utube0372]

Are oats gluten free?

[@gabbj89]

Why do the gravy look green 😅

[@RNDavis980]

You can also wet the potato and scrape the skin off with a knife instead of cutting it.