How many times have you started a diet only to quit?
After years of trying every trending diet and “lifestyle change,” I’ve discovered something revolutionary in its simplicity: sustainable weight loss comes from finding an approach you can stick with.
Here’s what I’ve eaten for the last two years to lose weight and keep it off.
Just real food, simple preparations, and a sustainable approach that doesn’t make you dread mealtime.
Let me show you how I broke free from diet culture and found a way of eating that actually works.
Good health doesn’t have to be complicated.
In fact, it’s the world we live in that makes us FEEL we have to cook fancy TikTok recipes or follow the latest health fad to be healthy.
The key to good health is to tune out the health trends and tune into the basics.
My rule of thumb is that less is always more.
Simple, organic ingredients are what our body needs, but we must break free from the sugar and processed foods.
After years of trying different diets and meal plans, I’ve discovered that following a consistent routine is the secret to sustainable weight loss.
When you remove the guesswork from your daily meals, you’re less likely to make impulsive food choices or give in to cravings.
This approach has not only helped me maintain my weight loss but has also given me more mental energy to focus on other aspects of my life.
Here’s exactly what I eat on a typical day.
Like most people, my mornings are hectic and time is precious. But I’ve learned that what we put into our bodies first thing sets the tone for the entire day.
Instead of reaching for convenient processed foods or hitting the drive-through, I’ve found a simple solution that takes seconds to prepare.
For breakfast, I start my day with fresh organic fruit – typically a crisp, sweet honeycrisp apple and a ripe banana.
These fruits provide natural sugars for immediate energy, along with fiber that helps regulate blood sugar levels throughout the morning.
Plus, they’re portable enough to enjoy during my commute or at my desk.
I always choose organic because the cleaner growing practices mean fewer pesticides.
While many people believe peeling fruit removes most toxins, I’ve found that choosing organic gives me peace of mind and ensures I’m starting my day with the cleanest possible fuel for my body.
This simple breakfast keeps me energized until lunch without the mid-morning crash that used to hit me when I relied on processed breakfast foods.
Best of all, there’s no prep work – just grab and go!
My midday meal needs to be satisfying, nutrient-dense, and convenient since I eat at my desk most days.
Through trial and error, I’ve perfected a meal-prepped bowl that keeps me energized all afternoon without feeling heavy or sluggish.
Life gets busy, and meal prep doesn’t always happen. For these days, I have a simple backup plan that takes just minutes to assemble.
I’ll stop by Sprouts and pick up organic sourdough bread (which is easier to digest than conventional bread) and either freshly shredded white chicken or organic turkey slices.
I make two mini sandwiches, keeping them simple without toppings or mayo.
This stripped-down approach might sound plain, but it provides the perfect balance of protein and complex carbs to power through the afternoon.
Having a reliable backup plan prevents the temptation to grab fast food when time is tight.
The key is having both a primary and backup lunch strategy that aligns with your health goals.
This way, you’re never caught off guard and forced to make compromises.
For my evening meal, I’ve embraced the power of consistency.
While it might sound monotonous to eat the same dinner every night, this approach has been transformative for my health and lifestyle.
I’ve crafted a protein-rich bowl that’s satisfying, nutrient-dense, and takes the guesswork out of dinner time.
What makes this simple dinner so effective is its balance of macronutrients and its reliability.
By eating the same nutrient-rich dinner each night, I’ve eliminated the stress of meal planning while ensuring my body gets exactly what it needs to thrive.
Sometimes the simplest solutions are the most powerful.
Managing hunger between meals comes down to making smart nutritional choices that provide sustained energy.
Starting your day with fresh organic fruits gives you natural sugars and fiber that release energy gradually, helping you stay satisfied until lunch.
This is in stark contrast to processed, microwavable breakfast foods that often lead to blood sugar spikes followed by crashes and cravings.
A key strategy is focusing on protein-rich foods at main meals.
Protein takes longer to digest than carbohydrates, which helps you feel fuller for extended periods.
Including lean proteins like chicken, beef, or legumes with your meals can significantly reduce between-meal hunger pangs.
You might be thinking, “Wow.. that is boring. I could never.”
But that’s exactly what we want.
A safe, boring, and consistent diet that eliminates the thought process behind eating clean.
Think about successful people like Mark Zuckerberg or Steve Jobs.
Notice how they wore the same outfit every day?
This wasn’t about fashion—it was about eliminating decision fatigue.
We can apply this same powerful principle to our diet.
The problem is that American culture has shifted our perspective on food, teaching us to view it as entertainment rather than as fuel for our bodies.
We’ve been conditioned to expect every meal to be an experience—whether it’s social media showcasing elaborate dishes, restaurants competing with innovative flavors, food advertisements promising excitement with every bite, or cooking shows turning meal prep into performance art.
But here’s the reality: this obsession with food as entertainment is precisely what keeps us trapped in unhealthy patterns, prioritizing indulgence over nourishment.
Once we shift our perspective, we learn to appreciate the simplicity behind consistency.
Simple eating isn’t about deprivation—it’s about freedom.
Think of your meals like you think about breathing: necessary for life, but not something that needs to consume your thoughts.
Save the exciting meals for special occasions, date nights, or dinner with friends.
Remember, feeling bored with your food choices is often a sign that you’re on the brink of a breakthrough in your health journey.
When you don’t have to make daily decisions about what to eat, you experience less stress around meal planning.
This reduction in food-related decisions naturally leads to a decreased likelihood of impulse eating.
Your body receives adequate protein which helps maintain muscle mass, while complex carbohydrates provide sustained energy throughout the day.
The high fiber content keeps you feeling satisfied, and by limiting processed ingredients, you avoid unnecessary additives and preservatives.
This approach makes grocery shopping straightforward and streamlines meal preparation.
You’ll likely find it’s more cost-effective than buying random ingredients, and the time you save on planning and preparing meals can be spent on other priorities.
The journey to better health doesn’t have to be complicated, but it does require intention and preparation.
By following these guidelines, you’ll be better equipped to handle the common obstacles that often derail our health goals.
Make the most of your time by cooking rice in large batches at once.
You can efficiently prepare your proteins for three to four days ahead, storing everything in portion-sized containers for easy access throughout the week.
Before reaching for a snack, drink water first as thirst often masquerades as hunger.
Getting adequate sleep helps regulate hunger hormones, while staying busy during typical craving times can prevent mindless eating.
When temptation strikes, remember your motivation for maintaining healthy eating habits.
To maintain your healthy eating habits in social settings, eat a nutritious meal before attending events.
When possible, bring your own food to gatherings to ensure you have healthy options available.
During social occasions, shift your focus to enjoying the company rather than centering on food.
For special events, develop a specific plan in advance to help you navigate food choices while still enjoying the celebration.
Weight loss doesn’t require complicated meal plans or forcing yourself to eat foods you hate.
In fact, the most successful weight loss journeys often stem from the simplest approaches.
I’ve found that sustainable results come down to a few core principles.
Remember: The best diet isn’t the one that promises the fastest results or the one that’s trending on social media.
The best diet is the one you can stick to day after day, month after month, without feeling deprived or overwhelmed.
By keeping things simple and consistent, you’re not just following another temporary diet – you’re building a sustainable foundation for lasting health.
The power lies not in the complexity of your meal plan, but in your ability to maintain it without constantly thinking about food.
When you simplify your approach to eating, everything else falls into place.
Your energy improves, your cravings diminish, and most importantly, you free up mental space.
Begin by simplifying one meal at a time. Don’t try to overhaul your entire diet at once.
Pick breakfast, lunch, or dinner and start there. Give yourself time to adjust to the new routine before moving on to the next meal.
Your journey to health doesn’t have to be complicated—it just has to be consistent.
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