Let me be honest for a sec: I’ve tried a lot of meal plans in my life. Some were super restrictive, some were so complicated I needed a spreadsheet to follow them, and others just didn’t fit into my schedule.

Eventually, I figured out that the best meal plan is the one you can actually stick to. So I stopped trying to be perfect and started focusing on simple, realistic meals — food I actually enjoy, that fits my life, and doesn’t take hours to prep.

If you're looking for that kind of plan too, here’s what worked for me.

☀️ Mornings: Keep It Simple and Fast

I used to skip breakfast or grab something sugary. Now, I make quick options that fill me up without slowing me down.

Go-to breakfasts:

Greek yogurt + honey + fruit + chia seeds

Scrambled eggs with avocado on toast

Protein smoothie with frozen berries and almond butter

My morning MVPs: 👉 NutriBullet Personal Blender – Perfect for quick smoothies and super easy to clean
👉 Chia Seeds – I toss these in yogurt or smoothies for fiber and energy

🍴 Lunch: Prep Once, Eat All Week

I batch-cook a couple proteins and grains on Sunday, and then just mix-and-match with veggies and sauces throughout the week.

Easy lunch ideas:

Grilled chicken, rice, roasted broccoli + spicy mayo

Ground turkey, quinoa, sautéed spinach + balsamic glaze

Tuna salad lettuce wraps + boiled eggs

Lunch tools I love: 👉 Glass Meal Prep Containers – These keep things fresh and stack nicely in the fridge
👉 Bento Lunch Box for Adults – Great for taking lunch to work or the park

🍽️ Dinner: Keep It Light and Lazy (In a Good Way)

After a long day, I don’t want to be in the kitchen forever. So I keep dinners super low effort.

Dinner ideas I repeat often:

Salmon (air fried), roasted asparagus, and sweet potato

Stir-fry with frozen veggies and leftover rice

Turkey burgers with lettuce wrap and a side of pickles

Helpful dinner gadgets: 👉 COSORI Air Fryer – Seriously, this changed dinner for me. Fast, crispy, and barely any cleanup
👉 Nonstick Baking Sheets – Great for sheet pan dinners (aka, throw it all on and walk away)

🍓 Snacks: Plan or You’ll Reach for Junk

I used to grab chips or cookies when I got snacky. Now, I prep 2-3 healthy snacks at the start of the week and rotate.

Snack ideas:

Baby carrots + hummus

Apple slices + almond butter

String cheese + a few almonds

Protein bars

Snack helpers: 👉 Stasher Reusable Snack Bags – Great for portioning snacks and tossing in your purse or work bag
👉 RXBAR Variety Pack – Clean ingredients, and they taste way better than most protein bars

🧃 Drinks: Don’t Forget Water (Trust Me)

Staying hydrated helps so much with energy and cravings. I always keep a bottle nearby and make it a goal to refill it at least 3 times a day.

Hydration must-have: 👉 Hydro Flask Water Bottle – Keeps my water cold all day, and I love the feel of it in my hand

🧡 Final Thoughts

If you’ve ever felt overwhelmed by healthy eating, you’re not alone. The trick for me was to ditch the “all or nothing” mindset and just keep things simple. Prep a little, plan a little, and don’t stress if life throws off your schedule. It happens!

This isn’t about being perfect — it’s about building habits that feel doable and sustainable. Little by little, they add up.

If you're starting fresh or starting over (again), I hope this gives you a place to begin — without the pressure, without the guilt, and definitely without the spreadsheets.

You’ve got this. One meal at a time. 💪