The No. 1 thing most diets have in common is the lack of stick-with-it-ness.

Many of us equate the word “diet” with short-term deprivation; something you go “on” and ultimately go “off” after reaching your desired goal. But how many of us actually reach our desired goal?

In a recent survey, a UK food company found that of those who diet regularly, two out of five quit within the first seven days, one out of five last a month, and the same number, just 20%, make it to the three-month mark. I made it to the 5-month mark.

One tip that helped me create better eating habits that I could stick to, and ultimately lose 20kg, was to keep my food choices simple. That is, I ate virtually the same meals every day. Mostly the same breakfast, same lunch, same dinner, and when it comes to snacks and beverages . . . well, you guessed it, I kept it the same!

Spending time crafting gourmet meals each week will keep you in the kitchen for much longer than you anticipated – don’t turn eating simple, healthy, nutritious meals into a chore.

And as a rule, the fancier something is, the worse it tastes when it has been sitting around for a few days in Tupperware. T R U S T me.

Save the decadence for a fresh meal and when you’re prepping, focus on choosing easy-to-cook, bulk foods that store well.

Eating the same daily menu allows you to predict your daily calorie intake without much effort. As someone who has overcome binge eating, where my days were spent obsessing about food, I am now a firm believer in spending as little effort as possible on “thinking” about what I’m going to eat. On thinking about how many calories are in my food. On trying to calculate a meal’s nutritional breakdown.

All of this uses vital energy. I would prefer spending that energy thinking about creating the life I was meant to live and helping others to create better nutritional habits and lifestyle change.

Additionally, those who have achieved weight loss or fitness success are entrenched in habit. Preparing the same daily menu is a habit that will set you up for sustainable success.

Eat nutritionally balanced meals (with a portion of protein/fats/carbs in each meal, dependent on your goals). Here are some of my favourite go-to foods (not an exhaustive list). Simply work out how many macronutrients you need per day (that is, how much protein, carbohydrates and fats your body needs to survive) and mix and match a portion of each for tasty, healthy meals.


Chicken Breast

Lean Red Meats

Pork Tenderloin



White Fish

Kangaroo Steak


Steel Cut Oats/Oat Bran



Brown Rice

Wild Rice

Whole-Grain Tortillas

Whole-Grain Bread

Beans and Legumes


All types of raw nuts (other than peanuts), but my favourites are Almonds, Walnuts, Pecans and Pistachios.

Pumpkin seeds

Various Organic and Natural Nut Butters including Peanut Butter, Almond Butter and Macadamia Nut Butter.

Oils like Olive Oil, Coconut Oil, Avocado Oil and Macadamia Nut Oil.

I’d love you to share with me, what are your go-to foods or meal combinations that keep you on track with healthy eating?

MJ xo

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