I used to think that eating healthy meant spending hours in the kitchen. It felt like another impossible task on a long list of things I needed to fix.
If you feel overwhelmed by complicated recipes and endless ingredient lists, I get it. I’ve been there. When I was over 110 pounds overweight, trapped in a cycle of binge eating and laziness, the thought of cooking a "healthy" meal was exhausting. I’d get frustrated, order takeout, and feel guilty afterward. The cycle continued.
What finally helped me change wasn’t a fancy diet or a strict meal plan. It was simplicity. I learned that simple meals, made with real food, were the key to consistency. And consistency is what creates real, lasting change. You don’t need to be a chef to nourish your body well. You just need a few simple strategies.
Find Your Go-To Meals
Decision fatigue is real. When you’re tired after a long day, the last thing you want to do is figure out what to cook. My solution was to master about five simple, healthy meals that I could make without even thinking.
For me, that looks like grilled chicken with roasted broccoli, a big pot of chili, or scrambled eggs with spinach. I know the ingredients by heart. I know how long it takes. There’s no stress involved. Find three to five meals you genuinely enjoy and can cook easily. These will be your lifesavers on busy weeknights.
Cook Once, Eat Twice (or More)
Batch cooking sounded intimidating at first, but it’s just a simple idea. Whenever you cook, make more than you need. It takes almost no extra effort to cook four chicken breasts instead of two or a large pot of quinoa instead of a small one.
This gives you leftovers for lunch the next day or another dinner later in the week. It saves you time, money, and mental energy. On Sunday, I often make a big batch of ground turkey or a simple soup. It sets me up for a much smoother week.
A Simple Pantry Is Your Best Friend
You don’t need a pantry stocked with a hundred different obscure ingredients. A simple, well-organized pantry is the foundation for quick meals. When you have the basics on hand, you can always throw something together.
Here are a few things I always keep in my kitchen:
- Proteins: Eggs, canned tuna or salmon, beans (canned or dry).
- Carbs: Oats, rice, quinoa, potatoes.
- Veggies: Frozen vegetables are a game-changer. I always have frozen broccoli, spinach, and mixed veggies. Also, onions, garlic, and canned tomatoes are essential.
- Healthy Fats: Olive oil, avocados, nuts.
With these basics, a healthy meal is never far away.
Use a Formula, Not a Recipe
Forget complicated recipes with twenty steps. Think of your plate as a simple formula:
Protein + Healthy Carb + Vegetable
This simple framework gives you endless options.
- Example 1: Grilled Chicken (Protein) + Roasted Sweet Potatoes (Carb) + Green Beans (Vegetable).
- Example 2: Scrambled Eggs (Protein) + A piece of whole-grain toast (Carb) + Sautéed Spinach (Vegetable).
- Example 3: Canned Tuna (Protein) + Quinoa (Carb) + Mixed Salad (Vegetable).
This approach removes the pressure of following a perfect recipe. It empowers you to build a balanced meal with whatever you have on hand.
Embrace One-Pan and One-Pot Meals
The best part of a simple meal is a simple cleanup. One-pan or one-pot meals are my favorite for this reason.
Sheet pan dinners are amazing. Just toss some chopped chicken or fish with your favorite vegetables (broccoli, bell peppers, onions, zucchini) in a little olive oil and seasoning. Spread it all on a baking sheet and roast until everything is cooked. Dinner is ready, and you only have one pan to wash. Soups, stews, and chilis are also great one-pot options.
Prep Ingredients, Not Whole Meals
Meal prepping an entire week’s worth of food can feel like a huge chore. If that feels like too much, try ingredient prepping instead.
Take 30-60 minutes over the weekend to do a few simple tasks:
- Wash and chop vegetables like bell peppers, onions, and carrots.
- Cook a batch of rice or quinoa.
- Marinate your meat for the next day.
Having these components ready to go makes cooking a meal feel so much faster. It cuts down the prep time on a busy night from 20 minutes to less than 5.
Keep Breakfast Simple
Breakfast sets the tone for your day. Starting with a complicated meal can make you feel like healthy eating is too much work. Keep it simple.
My breakfast is almost always the same: Greek yogurt with some berries or a couple of scrambled eggs. It takes five minutes, keeps me full, and starts my day on the right track. You don't need fancy pancakes or elaborate smoothies. Simple and protein-rich is the way to go.
Use Your Freezer Wisely
Your freezer is more than just a place for ice cream. It's an incredible tool for simple meals. I always have a stock of frozen vegetables and fruits. They are just as nutritious as fresh ones, last for months, and are ready whenever I need them.
You can also freeze leftovers in single-serving portions for a quick meal when you don’t have time to cook. Soups, chilis, and sauces freeze beautifully.
Simple Seasoning Is All You Need
You don’t need a spice rack with 50 different bottles to make food taste good. Most of the time, I use the same few seasonings. Salt, pepper, garlic powder, and onion powder are my core four. They work on everything from chicken and fish to roasted vegetables. A squeeze of fresh lemon juice or a splash of vinegar at the end of cooking can also brighten up flavors without adding complexity.
Give Yourself Grace
This might be the most important tip of all. Not every meal will be perfect, and that is completely okay. Some days you’ll be too tired, too busy, or just not in the mood to cook. On those days, a simple sandwich, a bowl of oatmeal, or even a healthy frozen dinner is fine.
When I was struggling with binge eating, I had an all-or-nothing mindset. If I ate one "bad" thing, I felt like the whole day was ruined. Learning to have grace for myself was a turning point. It’s not about perfection. It's about progress and consistency over time. A simple meal is always better than a complicated one you never make.
Eating well doesn’t have to be another source of stress in your life. It can be simple, enjoyable, and sustainable. It’s one of the most basic ways we can care for the bodies God gave us.
So, what’s one simple meal you can try making this week?
