This simple change changed my life.
My phone was full of screenshots. High-protein. Low-carb. Fibre-packed. Another “must-try” recipe with 85 ingredients I didn't have in my pantry.
I didn't need another saved recipe. I needed a way of eating I could actually live with.
After losing my dad, moving provinces and feeling disconnected from myself, taking back my health felt overwhelming. Over the following year, I lost 75 lb while rebuilding my strength and routines. Simplifying my meals was one of the habits that helped me keep showing up.
That is my story, not a prediction of anyone else's results. But the lesson I took from it is something you can use: make the everyday decisions easier to repeat.
I stopped making every meal a project.
You know the routine. You save the recipe. Buy the ingredients. Use a tablespoon of the specialty ingredient. Then wonder what you're supposed to do with the rest of it.
There's nothing wrong with enjoying cooking or trying something new. I just needed ordinary meals that worked on an ordinary Tuesday—not another task that required a free afternoon.
For me, that meant simple whole foods, portions that fit my macros, meals that satisfied my hunger and enough flexibility to keep enjoying food.
My meals got simpler. Following through got easier.
The meal formula I come back to
PROTEIN + CARBS + COLOUR + FAT
Chicken, rice, broccoli and olive oil.
Salmon, yam and green beans.
Bison, potatoes and a big salad.
Repeat the structure. Rotate the foods. Change the seasoning.
Carbs stayed. So did flavour. I wasn't trying to make food as small or as “clean” as possible. I was trying to make meals I could prepare, enjoy and repeat.
Some protein foods, such as salmon, already bring fat to the meal. Your portions and additions can reflect that. The formula is a starting point, not a rule that every plate has to match exactly.
Ten practical protein staples
These are ten useful choices, ranked by approximate protein per 100 g—not the ten highest-protein foods in existence. The same weight makes the comparison easier to understand.
Approximate protein per 100 g
Chicken breast, roasted, skinless — 31 g
Turkey breast, roasted, skinless — 29 g
Bison, lean, roasted — 28 g
Lean beef steak, cooked — 27 g
Light tuna, canned in water, drained — 25 g
Shrimp, cooked — 24 g
Atlantic salmon, cooked — 22 g
Tempeh, cooked — 20 g
Cottage cheese, 2% — 12 g
Plain nonfat Greek yogurt — 10 g
Rounded reference estimates based on USDA FoodData Central entries. Cuts, brands and preparation can change the figures and order. Meat, seafood and tempeh are weighed cooked; dairy is ready to eat. Match your food-tracking entry to how you weigh the food. These are comparison amounts, not prescribed serving sizes.
The protein halo: read past the front label
A food can contain protein without delivering as much as you expected in the portion you actually eat. That's where the label helps more than the marketing.
Peanut butter: about 7–8 g per 2 tablespoons. It contributes fat and some protein; it isn't a direct protein swap for a serving of chicken.
Almonds: about 6 g per 28 g handful. Enjoy the crunch, and account for the whole nutritional picture.
Hummus: about 2 g per 2 tablespoons. A delicious addition to a meal, rather than its main protein source in that portion.
Regular almond milk: often about 1 g per cup. Check your carton before assuming it's nutritionally equivalent to dairy or soy milk.
Granola and “protein” snacks: amounts vary widely. Compare protein, calories and the serving you'll actually eat.
These foods aren't bad, and their protein still counts. Nuts, seeds and legumes also bring other useful nutrients. The point is to understand what each food contributes so you can build a meal that works for you.
Make your next week easier
Pick two proteins. Choose foods you like and know how to prepare.
Pick two carbs. Rice, potatoes, oats or another familiar option.
Add vegetables, fruit and flavour. Keep variety and fibre-rich foods in the mix.
Prepare a few portions. You don't need to cook your entire week in one day.
Keep a backup meal. Something simple you can put together when plans change.
You don't have to eat identical meals forever. You need a few reliable meals for the days life gets messy.
For me, that consistency helped rebuild trust in myself—one ordinary meal at a time. Your next step can be just as ordinary: make one meal easier this week.
MAKE IT WORK FOR YOUR LIFE.
Simple meals.
Personal support.
FOCUS coaching combines personalized training, nutrition guidance and weekly accountability. Tell me which meal—or habit—is making things harder than it needs to be.
Let's talk FOCUS ↗Start with the free macro guide
Nutrition references
Food values are approximate; check your product label or matching food-database entry.
USDA FoodData Central ↗Health Canada: Nutrient Value of Some Common Foods ↗