I used to overthink every meal. Calorie counting, macro tracking, meal prep Sundays that took 4 hours. None of it stuck.

What actually worked? Having 5 go-to meals I could make in under 15 minutes with stuff from any grocery store. Here they are:

1. Greek yogurt bowl — Plain Greek yogurt, handful of berries, drizzle of honey, crushed walnuts. High protein, takes 2 minutes.

2. Chicken & rice bowl — Pre-cooked rice (microwave bags are fine), rotisserie chicken, hot sauce, spinach. Done.

3. Tuna salad wrap — Can of tuna, light mayo, whole wheat wrap, handful of greens. Pack it for lunch.

4. Egg scramble — 3 eggs, whatever veggies are in the fridge, toast on the side. Breakfast or dinner.

5. Overnight oats — Oats, milk, chia seeds, banana. Mix it before bed. Breakfast is ready when you wake up.

Nothing fancy. That's the point. Consistency beats perfection every time.

I share weekly meal plans, recipes, and nutrition tips inside Eat Smart Co. — built for people who want to lose weight without making food their entire personality.