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Tips for cooking at home

We've put together some helpful resources which will hopefully make cooking at home, while following OMS recommendations, a little bit easier and even enjoyable! 

There are often lots of questions when you first start adapting the way you cook particularly about the ingredients you can and cannot cook with. 

We've collated some common questions and provided you with helpful tips and useful resources to make cooking up tasty dishes that little bit easier. 

Which oils are recommended on the OMS Program?

This is a really common question and can sometimes cause some confusion when cooking at home. 

We've tried to keep it really simple in this infographic: 

oil infographic

We have a whole page dedicated to learning more about which oils are advised when following the OMS recommendations, please check it out here.

Is it possible to follow the OMS diet recommendations on a limited budget? 

Often the most expensive items in shopping trolleys are dairy and meat products, so following the OMS diet automatically eliminates these costs.

Using a meal planner can also be really helpful at keeping the cost of your grocery shop down. By writing a list and sticking to it, you are less likely to waste food and keep costs down. Follow OMS's very own meal planner to help you decide what's on the menu each week. 

Another great way to keep the cost down, is by keeping your cupboards full of go to ingredients, such as herbs and spices. These can enhance a lot of dishes with just a little sprinkle. Click here to read more about store cupboard ingredients and recipes.

I'm not a chef, where can I get meal inspiration from? 

Not everyone finds cooking a natural thing to turn their hand to. However, many dishes can actually be really simple and only use a few ingredients. We have lots of recipes here on the OMS website, that cover basic weekday meals, sweet treats, breakfast ideas and lots of others. We also have a really useful blog that helps you make the most of of recipe section on the website. 

OMSer Ashely Madden (who is a chef!) has also kindly given us a peak inside her food diary, which offers great inspiration as well as some of her favorite recipes. Take a look here.  

You could also invest in our OMS cookbook which is packed with recipes which have all be provided by the OMS community. 

What about all the ingredients I was used to cooking with? 

There are certain ingredients that you may have been used to cooking with that are not recommended when following the OMS Program. Most commonly, dairy products need to be emitted from a lot of recipes due to it not being advised when you follow the program. However, there are lots of dairy alternatives to enjoy and it will not mean that you miss out on the food you love. Take a look at this blog post which has lots of suggestions for finding replacements for dairy products. We have also written a blog post about meat alternatives.

While egg white can be eaten, egg yolk is not recommended on the OMS program due to the saturated fat content. Take a look at this infographic for some ideas of egg replacements. For more information, click here.

 

egg replacement

 

Coconut products are also not recommended while following the OMS diet suggestions, due to its high saturated fat content. Have a favorite recipe that would be OMS compliant if it wasn't for the coconut milk? Take a look at this blog for some inspiration on what you could replace it with. 

If I stop eating meat, where will I get my protein from? 

There are plenty of other foods which have a great source of protein. Fish is a great alternative option. However, if you decide to follow a plant-based diet, many vegetables also offer a high amount of protein. Any cooked green vegetables are a great source. Think spinach, broccoli, asparagus and any leafy greens. To find out more about other sources of protein, click here. 

If you have any other cooking tips you would to share with the community, please leave them in the comments below. 

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Maria L. (not verified)

Referring to the egg substitution graphic above: Thought PB and peanuts themselves aren't allowed in OMS diet?

Leah (not verified)

This has come as a surprise. When i started it was flaxseed oil and EVOO only. Now all these other oils are ok?

Lucy-OMS

Hi Leah, this is common misconception but not a change, in the OMS book p139 George mentions using sesame oil for example. We have written these bits of content to make it really clear for people to understand which are 'allowed'. Other oils are still only used in small amounts, and not for cooking with.