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Golo diet plan for picky eaters

Even picky eaters can find their groove with the Golo diet, which offers flexibility to suit varied tastes and preferences. It focuses on incorporating whole foods into your diet in a way that’s both appealing and nourishing. The plan helps navigate dietary changes without compromising on flavor or food enjoyment.

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Diet plan grocery list

  • Chicken breast
  • Ground turkey
  • Salmon fillets
  • Tofu
  • Eggs
  • Spinach
  • Broccoli
  • Bell peppers
  • Avocado
  • Cauliflower
  • Zucchini

  • Asparagus
  • Strawberries
  • Blueberries
  • Apples
  • Bananas
  • Oranges
  • Quinoa
  • Brown rice
  • Oats
  • Almonds
  • Greek yogurt

  • Cottage cheese
  • Cheddar cheese
  • Olive oil
  • Coconut oil
  • Flaxseeds
  • Chia seeds
  • Lentils
  • Black beans
  • Sweet potatoes
  • Whole wheat bread
  • Hummus

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Article Reviewed
• Written by our editorial team.
• Published on May 13, 2024.
• Updated on June 21, 2024.

Diet plan overview

The golo diet plan for picky eaters makes healthy eating accessible and enjoyable for those who are usually hesitant about trying new foods. This plan includes familiar ingredients used in creative ways to enhance their nutritional value without compromising taste. It's a great way to gently introduce more variety into the diet of a picky eater.

Strategies such as blending vegetables into sauces or using whole grains in favorite recipes are common in this diet, helping individuals ease into healthier eating habits while still enjoying their meals. This plan is all about making small, sustainable changes.

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Foods to eat

  • Finger-Friendly Veggies: Baby carrots, cucumber slices, and cherry tomatoes are fun to snack on.
  • Protein-Packed Dips: Hummus, guacamole, and Greek yogurt offer protein in a tasty way.
  • Fruity Snacks: Apple slices, grapes, and berries for natural sweetness.
  • Mini Sandwiches: Whole-grain bread with turkey, cheese, and avocado for bite-sized variety.
  • DIY Trail Mix: Nuts, seeds, and dried fruits give a mix of flavors and textures.

Foods not to eat

  • Fried Snacks: Potato chips, onion rings, and cheese sticks are high in unhealthy fats.
  • Sugary Drinks: Sodas, fruit punches, and sports drinks contribute to sugar cravings.
  • High-Sugar Cereals: Avoid cereals with marshmallows, chocolate, or other sugary additives.
  • Artificial Ingredients: Candy, popsicles, and flavored snacks with artificial dyes and sweeteners.
  • Processed Meats: Bacon, hot dogs, and chicken nuggets with preservatives and low-quality protein.
💡 Tip

Create mix-and-match meal bowls using colorful veggies, lean proteins, and healthy fats, allowing picky eaters to customize their plates.

Main benefits

The golo diet plan for picky eaters introduces familiar flavors and simple recipes that make sticking to a healthy diet easier. By incorporating nutrient-dense ingredients into comforting dishes, it helps you enjoy meals without sacrificing nutrition. Creative swaps, like cauliflower crust pizza or zucchini noodles, offer delicious alternatives to carb-heavy favorites. The plan also provides flexibility, allowing you to gradually expand your palate.

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📊 71% of people think they could improve their eating habits (Source)

How to budget on this diet plan

If you’re working around a picky palate on the Golo diet, consider familiar, budget-friendly foods like sweet potatoes and bananas. Build meals around proteins like chicken and fish, and jazz them up with different seasonings to keep things interesting. Homemade sauces are a cheap way to boost flavor without adding extra sugar or salt. Don't be shy about experimenting with frozen veggies in soups or casseroles—they’re usually less expensive and can help sneak some extra nutrients into your meals.

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7-Day Meal Plan for GOLO Diet Plan for Picky Eaters

Day 1

  • Breakfast: Scrambled eggs with spinach and avocado
  • Lunch: Grilled chicken breast salad with bell peppers, almonds, and olive oil dressing
  • Dinner: Baked salmon with steamed broccoli and quinoa
  • Snack: Cottage cheese with strawberries

Day 2

  • Breakfast: Greek yogurt with blueberries and chia seeds
  • Lunch: Tofu stir-fry with bell peppers, zucchini, and cauliflower rice
  • Dinner: Ground turkey chili with black beans and avocado
  • Snack: Sliced apples with almond butter

Day 3

  • Breakfast: Oatmeal topped with sliced bananas and flaxseeds
  • Lunch: Spinach salad with grilled chicken breast, strawberries, and balsamic vinaigrette
  • Dinner: Baked tofu with roasted asparagus and brown rice
  • Snack: Bell pepper strips with hummus

Day 4

  • Breakfast: Scrambled eggs with sautéed bell peppers and whole wheat toast
  • Lunch: Salmon salad with mixed greens, avocado, and lemon-tahini dressing
  • Dinner: Chicken breast with roasted cauliflower and sweet potatoes
  • Snack: Cottage cheese with sliced oranges

Day 5

  • Breakfast: Greek yogurt parfait with sliced strawberries and almonds
  • Lunch: Turkey and spinach wrap with whole wheat bread and hummus
  • Dinner: Quinoa-stuffed bell peppers with ground turkey and cheddar cheese
  • Snack: Blueberries with cottage cheese

Day 6

  • Breakfast: Scrambled tofu with spinach and tomatoes
  • Lunch: Grilled chicken breast with roasted vegetables and quinoa
  • Dinner: Baked salmon with sautéed asparagus and brown rice
  • Snack: Apple slices with almond butter

Day 7

  • Breakfast: Oatmeal topped with sliced bananas and flaxseeds
  • Lunch: Spinach and lentil soup with whole wheat bread
  • Dinner: Turkey meatballs with zucchini noodles and marinara sauce
  • Snack: Greek yogurt with mixed berries

Download the FREE grocery list for this Diet plan

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⚠️ Keep in Mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article Reviewed
• Written by our editorial team.
• Published on May 13, 2024.
• Updated on June 21, 2024.