Confession: I eat the same foods on repeat and it’s actually one of my biggest hacks to eating well. 

Somewhere along the way we got the idea that we need to change up our meals every day in order to be healthy. 

It’s why most diets and meal plans are challenging – cooking a new recipe for every breakfast, lunch and dinner is exhausting and unrealistic when you’re a busy woman with things to do! 

I’ve found that repeating meals until I get tired of them helps me to fuel myself well, reduce decision fatigue and makes everything about the week easier (including grocery shopping and meal planning).

I’m also in the middle of a home remodel (nearing the end!) and have been cooking for our family of six with just one electric skillet and a toaster oven/air fryer since September 1st. So simplifying has been necessary and helpful. 

I’ve been a meal-repeater for years because it makes life easier, but there’s also research to back this up.

If weight loss is your goal, a 12-week study found that people who ate the same meals repeatedly lost around 40% more weight than those who constantly varied their diet.

Ultimately, building routines around eating reduces the mental load of making healthy choices, which makes them easier to stick with over time.

And this may surprise you – but we make around 200 food decisions a day! (What to eat, when to eat, how much to eat, whether to snack, etc.)  So reducing those decisions can drastically reduce decision fatigue and free your brain space up for other things. 

Over time, variety is important for our health, but that doesn’t mean you need to reinvent the wheel every time you sit down for a meal. 

If eating healthier on a more consistent basis is a goal of yours, I encourage you to give it a try…

Here are the three meals I have on repeat right now:

Breakfast: 🍳 Egg and veggie scramble

I change this up based on what I have on hand but it typically looks like: 1-2 eggs + egg whites, scrambled with diced onion, bell pepper, cherry tomatoes, and spinach. I sprinkle in a little turmeric, salt and pepper and serve over a slice of toasted sourdough bread. 

🥣 Lunch/Snack: High protein, high fiber Greek yogurt bowl

This is a go-to and I love that you can change up the flavors based on mix-in’s and toppings. 

See my recent strawberry-chocolate parfait obsession on my Instagram page.

🍽️ Dinner: Mediterranean ground turkey bowls

My whole family enjoys this one and it’s delicious served over rice, in lettuce wraps or even enjoyed on its own! Great for dinner and great for leftovers. Click here for the recipe.

For links to my favorite kitchen gear (including the lemon squeezer I use for the Mediterranean turkey dish and my favorite non-toxic pans), click here.

Remember that feeding yourself well doesn’t have to be fancy or exhausting.  Our goal here at Lindywell is to simplify wellness so you can reduce overwhelm and make progress toward your goals.

Having a few favorite go-to meals per season can nourish your body and reduce stress at the same time.

Do you have other areas of wellness that feel complicated or overwhelming that you’d like more clarity on? Reply to this email and let us know. My team and I read every response. 💛

Note: As a nutrition therapist I also know that diversity of fruits and vegetables is important for gut health and nutrients.  But like we talked about here, most of us need to start with the basics before we optimize and focusing on the simplicity of repeating healthy meals is a great foundational hack.

To simplify your workout routine, be sure to download the Lindywell app. And if you haven’t already, grab a copy of my book, Well to the Core. It will feel like a breath of fresh air in this era of wellness overwhelm.