Uncomplicated Nutrition: Simplifying Your Meals for Consistent Nutrition
Today, I'm going to talk about something that's been a common thread amongst my client calls over the past 2 weeks.
But first, I'm going to tie it into something we all do (or at least 99% of us do)...watch Netflix.
Picture this...
You open the app, and it's a flood of options - 5 new shows, 5 shows you're currently watching, and a list of series you've contemplated watching a dozen times, but can't seem to pick one.
The result? You find yourself stuck in the paradox of choice - unsure of where to begin and feeling a touch of decision fatigue with a side of wasted time.
This phenomenon doesn't just happen with Netflix though; it can show up in other aspects of your life too, like your meal choices.
In this final newsletter until September (I know I know, it's not goodbye forever, it's just goodbye for now) I'm exploring the concept of "choice overload" and its impact on decision-making, especially when it comes to your nutrition and your goals.
Choice-Overload or Decision Fatigue are very real when it comes to eating healthy.
This is why I'm a BIG fan of simplified nutrition.
If you: loath grocery shopping, meal prepping, and the constant dilemma of what to eat next...Keep reading--this one's for you 💕
Nutrition simplicity and repeatability can be your secret weapons to streamline your food choices, simplify meal prep, and maintain a consistent healthy eating routine without the overwhelm--WHO DOESN'T WANT THAT?!
✨ For my macro counters:
When it comes to counting macros and staying on track with your nutrition goals, repeatability in meals can be a game-changer.
Instead of constantly trying to come up with new and complicated recipes every day, having a few go-to meals that you enjoy and that align with your macros.
By having meals with consistent ingredients and portion sizes, you become more familiar with the macronutrient content of each meal.
This familiarity allows you to estimate your macros more accurately, which can be a great thing if you don't want to count macros forever.
Repeatability reduces the mental load associated with making food decisions.
ie. You can essentially copy and paste yesterday's meal into today's macros. Easy peasy.
When you already know what you'll be eating for certain meals, iteliminates the need to constantly think about what to cook or eat next (You don't need to reinvent the wheel).
Ways to add-in variety: I like to mix it up with spices, marinades, fresh herbs (mint, cilantro, and green onion are a triple threat combo), and on weekends when I have more time to experiment in the kitchen or go out to eat!
✨ For my NON-macro counters:
Not to sound like a broken record, buuuuut, by having a few favourite go-to meals on rotation you're supporting repeatability that brings simplicity and consistency to your daily food choices.
By having a few favourite meals on rotation, you eliminate the stress of constantly deciding what to eat.
🍽️Build out your plate (or bowl) using Simplicity + Repeatability:🍽️
➡️Protein: Beef, chicken, salmon, eggs, greek yogurt, turkey, shrimp, etc.
➡️Carbs: Rice, quinoa, potatoes, yams, toast, pancakes, cereal, fruit, etc.
➡️Veg/fibre: Greens, lettuce, cucumber, asparagus, bok choy, peppers, carrots, mushrooms, onions, green beans, etc.
➡️Fat: Butter, EVOO, avocado, nut butter, coconut oil, ghee, avocado oil, nuts, seeds, etc.
Pick one (or 2 depending on your goals) from each. Make a few portions so you have leftovers = automatic repeatability!
PSA: Repeatability doesn't mean boring or monotonous; it means choosing meals that bring you satisfaction and enjoyment. Having your favourite meals on repeat eliminates decision fatigue, stress, and overwhelm.
✅ Keep it simple.
✅ Make it repeatable.
✅ Sprinkle in variety when it feels right.
👇What this could look like IRL:👇
Have 2 breakfasts, 2 lunches, and 4 dinners on rotations. These are your favourites. They digest well. They provide your body with nutrients and they support your goals.
THEY DO NOT HAVE TO BE COMPLICATED.
➡️ie. In a bowl: Ground beef with taco seasoning, white rice, black beans, guac, salsa, lettuce, cilantro. Boom!
➡️ie. Scrambled eggs + egg whites, sautéed spinach, toast with mashed avocado, and a side of berries. Chef's kiss!
I hope you found this concept helpful and will use it as you see fit. Like I mentioned earlier, this will most likely be my last newsletter until September.
What I'll be up to: I'm taking the month of August "off" to start putting together an 8-week workout program that will require full gym access and a self-paced body recomposition program. Oh, and to also enjoy the week and day of my wedding!
If you're not already following me on IG, please do! I'll still be very active on my stories.
Sending strength, encouragement, and meal simplicity,
Alicia