WOE Diet : Meaning, Meal Plans + Food List

The promise to keep yourself fit becomes challenging to adhere to sometimes because you don’t know where to work. Trying out different diets and failing to continue is common in this case.

What about trying a different diet that allows you to eat, get energy, and keep your weight balanced? Yes, the easy-to-maintain WOE diet can do the job for you.

The WOE diet means the way of eating diet. It focuses on whole, unprocessed foods and encourages a balanced intake of macronutrients such as proteins, carbohydrates, and fats.

This article explains the basics of the woe diet, highlighting its benefits, suggesting foods to eat, and providing a few important tips for anyone considering it.

What Is The WOE Diet?

The WOE Diet, short for Way Of Eating. Unlike other diets, the WOE Diet is not established as a ready-to-follow diet plan.

A major difference between diets like Keto or Paleo and WOE is that this diet doesn’t rely on any specific meal plan.

In this case, it is more about how you eat and absorb the nutrients for your health benefits from your regular food intake than following a diet chart made by any professional.

Generally, you eat protein, carbohydrates, vegetables, and healthy fats in the WOE diet. That means there are no restrictions or cuts on these food groups. 

Eating moderate amounts of the foods in this diet helps you balance your weight and improve your overall health.

The best part of this specific diet is that it is sophisticated, and you can modify it as a vegetarian or vegan. 

Benefits Of Maintaining WOE Diet

Maintaining this Diet has several health benefits, and most of them come without even putting in much effort.

  • Decrease Inflammation In The Stomach And Intestine

The WOE diet promotes eating only unprocessed regular carb and fat-based foods mostly.

Besides, it stops you from eating high in sugar and processed foods, eliminating stomach and intestine inflammation.

  • Better Digestion 

The diet assists your stomach to digest the food better so you get the whole nutrient facts from it.

  • Good Bowel Movement 

As the food is digested better and reduces stomach and intestinal issues helps you to gain better bowel movement and eradicate constipation and diarrhea.

  • Weight Loss Assistance

Unlike other diets, you can eat the food you regularly need and lose weight simultaneously without starving yourself.

  • Gaining Energy 

As this diet doesn’t restrict you from eating certain foods, you can get full energy from the food you eat and stay healthy.

woe diet

Demerits Of the WOE Diet

Although the WOE diet is not a strict, rule-based diet, it can cause some disadvantages to some dieters. 

  • Too Much Weight Loss

The diet may not be appropriate for some people already lying below their ideal weight line, according to age and height. As this diet increases weight loss, they may suffer from weakness and fall sick if following it.

  • Over Consumption Of Certain Food Groups

A major drawback may occur for picky eaters like Vegans or Vegetarians while following the woe diet.

For instance, following this diet, they may lack eating certain food groups and overeat the other ones. That’s how it doesn’t become a balanced diet for them.

  • Difficulty In Social Maintenance

Going to parties or meet-ups and being on a diet is difficult.

A person following this particular diet may find it difficult to eat in social gatherings like that and avoid sugary and processed foods.

woe diet plan

Don’t Forget To Read: 2468 Diet

WOE Diet Plan

The WOE diet has a fundamental plan, there is no specific meal plan you need to follow. 

Foods To Eat

People who want to follow the main rules of the woe diet can eat the following vegetables and foods:

  • Carbohydrates

Add carbohydrate-based food like grains, bread, rice, oats, or vegetables to every meal of the day. This will be the primary energy source of your body to make you go all day long.

  • Protein

Healthy and unprocessed proteins like Chicken, Beef, Tofu, and Legumes are necessary for the WOE diet.

These proteins will make you feel re-energized after straining physical or mental work.

  • Vegetables

To supply different nutrients in the body, you need to eat vegetables at least once a day. Add simple veggies to your meal plan, like, broccoli, spinach, kale, lettuce, carrots, etc.

  • Fats

As a Registered Dietitian Nutritionist, I can suggest you intake healthy fats from foods like seeds, nuts, olive oil, and beans.

Try to take these foods besides your main meal to regain the necessary energy and calories in your body that you burn every day.

  • Moistness

Alongside maintaining the diet plan, drink adequate water to digest the food better and fully absorb the nutrients in your body.

Foods To Avoid

As you may know by now, the WOE diet encourages healthy eating habits, you’re restricted from eating unhealthy foods.

That includes excessive sugar and sugary foods like candy, pastries, starchy foods, Processed meat, refined foods, processed snacks, and junk foods. 

Preparing The Food In Woe Diet

Your meal plan has no specific guidelines for implementing the WOE diet. However, here are some easy-to-make ideas, allowing you to explore more with them. 

  • Breakfast

Having eggs with brown bread and some freshly made fruit smoothie can be the go-to option for your breakfast in the WOE diet.

  • Lunch

Opt for eating stir-fried beef or grilled chicken with beans and vegetables for lunch. 

  • Evening Snacks

Select healthy snack options like seeds, nuts, and mixed fruit salad. You can add some butter to it to make it taste better.

  • Dinner

Lastly, roasted or grilled fish and some roasted sweet potatoes can be the option for your dinner.

Special Tips: This diet plan isn’t strict, you can modify it as needed.

How Shouldn’t You Follow The WOE Diet

The only cutback while following this diet is not to try to eat everything mentioned in the diet in every meal. Or, do not stress yourself to make the perfect meal plan.

Select some foods from the mentioned food groups depending on what you really love to eat, and customize your diet plan accordingly.

WOE Diet For Diabetes

You must know following a specific diet is inevitably vital for diabetic patients. In that case, the WOE diet can be the best suit as it ensures different health benefits for diabetes. 

  • Intake of regulated unprocessed carbohydrates, and high-fiber foods like grains, vegetables, and fruits, helps control the blood sugar level.
  • Avoiding unhealthy sugary, processed foods and eating healthy proteins and fats contribute to keeping the insulin level of the blood under control.
  • Healthy fatty acids like Omega-3, found in fish, avocado, and different oils in the Way Of Eating diet, decrease inflammation in the stomach and intestines. 

Keto WOE Diet

Generally speaking, The Keto and the WOE diets have differences, but they are still considered connected. You need a WOE (Way Of Eating) diet to maintain a keto diet, as doing keto is not short-term.

As a well-established diet, Keto is all about reducing carbs intake and increasing fat intake in your body to lose weight massively.

The WOE diet, not being tight and restricted, encourages a balanced diet containing carbs, healthy fats, and other food groups. But you know already that the WOE is modifiable.

That’s why in a sense, you can apply the best practices of this diet in your Ketogenic diet for better and faster results without hampering your health. 

WOE In Low Carb Diet

As I mentioned earlier “WOE” stands for the way of eating.

It’s a term that encompasses more than just the foods you consume, it includes the overall approach, philosophy, and habits related to your dietary choices.

It focuses on a certain way of eating, not just a temporary diet.

For example, a low-carb way of eating focuses on reducing carbohydrate intake and increasing the consumption of protein and healthy fats.

This might involve cutting back on foods high in sugars and starches, such as bread, pasta, rice, and sugary snacks while emphasizing whole foods like vegetables, meats, fish, eggs, nuts, and seeds.

Take note that there are different variations of low-carb diets, such as the ketogenic diet, Atkins WOE diet, and others, each with their specific recommendations for carbohydrate intake and food choices.

Don’t Forget To Read: BBBE Diet

woe diet success

Woe Diet Before And After Result

One of our community participants Nicole Parrish shares his success story :

I’ve always preferred small meals to big ones. My thing is meat boards. I’ve been doing this WOE for a week and have lost 8 pounds.

This is what I eat for lunch when I get home from work.

Nicole Parrish

The Bottom Line

So there you have it. By focusing on whole, unprocessed foods and the importance of your preferences and needs, this diet stands out as a sustainable and adaptable dietary framework.


Does the WOE Diet require calorie counting?

While calorie counting isn’t mandatory, focusing on whole, unprocessed foods naturally promotes satiety and can lead to reduced calorie intake without strict counting.

Matthew Solan
Matthew Solan

Matthew Solan is a professional coach who has guided 300+ individuals with a flexible Ketovore and Carnivore dieting approach.

Editor of The Allfit Well, he leads by example in achieving his fitness goals. His qualifications include a bachelor’s in biology, a master’s in education, and certifications in Fitness Nutrition and Training. His specially registered dietitian nutritionist (RDN) in Florida.

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