“I know I should eat healthy, and I know what to do, but I just can’t get started.” 

We tend to think we know what to do because we often assume there is one answer. That, eating dry chicken, drinking more water and never having ice cream again is the answer to your fitness goals. If that’s the answer, then no wonder why so many people are paralyzed to begin. The path forward is B-O-R-I-N-G and unrealistic. 

Or, maybe you’ve searched “What do I eat?” into a Google search bar and were paralyzed by thousands of strangers telling you what and how to eat. I would be confused, too.  

Nutrition is only complicated because there is not one solution. Although, the eternal optimist in each of us is holding out for that golden answer because that would make this process easier. To just KNOW.  

It’s difficult to get started because you don’t know (yet) what the best method is for you.  

We all have different body types, different fitness goals and experiences with food. Learning how to eat healthy is no more than a series of stacked habits and a testing ground for what works, and what doesn’t. How our body responds to food is unique to each of us. We overcomplicate eating healthy unnecessarily because complex problems typically have complex solutions. Simplicity and consistency do not fit that mold.  

There will always be a million reasons why RIGHT NOW is not the best time to eat healthy. Don’t create false barriers. Life is one giant distraction. Learning how to eat well through distractions is what makes you successful.  

Below are eight ways I’ve learned to simplify eating healthy. I stumbled upon these over the years, and you’ll stumble upon your own through your own journey. To get you started, perhaps one or two of these may help.  

1. Ingredient Prep

Meal prepping can sound daunting. For me, it is. I “ingredient prep” instead. I have no idea what I’ll be eating in four days for dinner and determining that now would make me feel deprived. Rather, I do know it’ll involve whatever food I prep in advance. The food I prep is ONLY food I like. Preparing food that doesn’t excite me is a recipe for failure. Your list may/should look different than mine.  

Weekly, I prep the following:  

• Chicken breasts (either baked or grilled)  

• Ground turkey, bison or beef 

• 2-3 vegetables (my go-to’s include: peppers, onions, zucchini, broccoli, sweet potatoes) 

Tip: Let your food cool COMPLETELY and evenly before putting away in the refrigerator. 

When I first started “ingredient prepping,” it took me 4-5 weeks to know how much food I needed to cook. Some weeks I cooked too much, other weeks I cooked too little. Start anywhere and adjust from there. Staying committed to the process is key.  

2. 90-Second Meal

Once I have my foods prepped, it’s simply a matter of playing “mix and match.” This is no different than getting dressed in the morning. Pick a shirt you like. Pick a pair of pants you like. Add your favorite accessory. Some days, you might wear the same pair of pants with a different shirt. This goes for food as well.  

You don’t need a fancy recipe name for permission to eat, just like you don’t have to name your outfits to get dressed.  

My husband knows that when I cook, I’m simply clearing out the fridge, putting prepared food into a bowl, and heating it up for 90 seconds. That’s it.  

Here are different variations of how I typically mix food and dress it up with various seasonings/sauces: 

• Chicken, Pasta/Zoodles, Peppers & Onions, Marinara Sauce 

• Chicken, Pasta/Zoodles, Mango Salsa, Oil & Vinegar Dressing 

• Chicken, Sweet Potatoes, Peas, Mango Salsa, Oil & Vinegar Dressing 

• Chicken, Sweet Potatoes, Guacamole, Mustard (yes, mustard…) 

• Chicken, Brown Rice, Broccoli, Coconut Aminos 

• Chicken, Brown Rice, Peppers & Onions, Guacamole 

• Chicken, Brown Rice, Peppers & Onions, Mango Salsa 

• Chicken, Mixed Greens, Broccoli, Mango Salsa, Guacamole 

For most of these variations, I can easily swap chicken with another protein for even more combinations.  

3. Go Custom Without the Extra Work

This “mix and match” method works for the entire family. Forcing my kids to eat zucchini isn’t a battle I choose to fight. Rather, I give them the option of the 2-3 vegetables that are already prepared, and everyone is happy. We may all be eating something different but are still united by a healthy meal.  

4. Make it Versatile

Breakfast, Lunch, and Dinner are merely times at which we eat. There are no rules associated with what we can and cannot eat for these meals. A dinner you ate last week can be eaten for lunch tomorrow. The same vegetables I plan to eat for lunch, I’ll eat for breakfast, too. A smaller portion size of dinner can easily be turned into a midday snack. Don’t overcomplicate rules that don’t exist.   

5. Redefine “Fast Food”

So, you’re an unofficial Uber driver carting your kids around from activity to activity. You don’t have to surrender to traditional fast food, and you certainly shouldn’t skip meals. Whatever dinner you would have eaten at home, simply bring it with you. You’ll quickly realize there is no shame or extra energy expended in eating a healthy meal in your car or on the bleacher stand waiting for your kid’s practice to end.  

I use these plastic containers from Amazon. 

Or, maybe you really are an Uber driver, a teacher or a nurse and you do not have the time to sit for a full meal. Try a protein shake on the go.  

My go-to shake combination is:  

• Vanilla Afterburn 

• Powdered peanut butter 

• Egg whites (in a carton) 

• Spinach  

• Greek yogurt 

• Banana 

• Almond milk 

• Ice cubes 

*Note: There is no recipe. I just eyeball measure and blend. You can’t mess this up, and you do not need ALL ingredients to make this work.   

6. Ask for Help

There are some weeks I prioritize other activities before prepping food. Doing so doesn’t make me, or you, a failure. In those cases, I leverage help elsewhere. I will either buy meals or bulk protein from fit-flavors or Chicken Pound. Our freezer is full of frozen, steamable vegetables and our pantry is always stocked with microwavable rice in a pinch.  

7. Be Disciplined, Not Deprived

Not even your Trainer eats perfectly all the time. You have to be realistic in order to enjoy the process; I’ve learned this the hard way, although I don’t regret my failures. I’ve been on both sides of disordered eating from binging to Orthorexia. Learning how to eat in moderation was a skill only I could develop on my own.  

There is a difference between discipline and deprivation. At one time, I viewed discipline as binary which led to deprivation becoming a badge of honor. I either ate healthy, or I didn’t. I failed here. Discipline is having the confidence to say “no.” Deprivation is always saying “no” (generally speaking).  When I learned how to indulge in moderation, I gained even more momentum in my journey and felt more successful overall.  

8. JUST START

You’re going to flop a dozen times before you find your groove. You don’t have to have all the answers to begin. In that case, you’ll never start. But you do have to plan…a little. Pick one meal to focus on. See what works, and change what doesn’t.