You don’t need to overhaul your life – just your next grocery shop…
Clean eating doesn’t need to be this big, complicated ordeal in our lives.
Society as a whole, at the moment, makes it seem as though we need to be creating extravagant meals with multiple different flavours, and when you think about making it a clean meal on top of everything else, its overwhelming! (I know).
But it doesn’t need to be overwhelming.
Don’t get me wrong, those delicious, extravagant meals are AMAZING! But it’s hard work if that’s what you’re aiming for every day of the week. Plus, they may not have those super clean ingredients that we’re looking for when we’re thinking of fuelling our body.
I have two teenage boys, I’m always busy, on the go, and always looking for ways to ‘healthify’ and ‘simplify’ my meals, and I think I’ve got it pretty down packed.
Here are my top 5 small shifts that truly make a major difference!
1. Normalise eating simple meals.
As a society we’ve become very accustomed to everything having to be an elaborate dish, and those types of meals can be very time consuming. When we shift back to whole foods in their raw, simple form, and normalise eating them that way it can really help with the time involved in cooking and creating a meal.
2.Take what you’re currently eating and ‘healthify’ it.
So, what do I mean by that, ‘healthify’?
The idea is, taking the style of eating that you already have and finding ways to make it ‘healthier’ or more nutritious. This is such a great shift because you’re not having to overwhelm your mind with a whole different meal plan. You eat the same meals with healthier alternatives incorporated.
For example:
- If you’re having steak and chips for dinner, have steak and sweet potato chips.
- If you’re currently eating processed breakfast cereals swap to a nut-based granola.
- You’re having burgers at home? Swap the bun for a gluten free option or lettuce burgers.
3. Focus on adding more protein before you take away.
A lot of the time we feel like healthy eating gets complicated because we begin to think about all the foods that we need to cut out, or the foods we shouldn’t have. It gets overwhelming!
So, what do I do about this?
I have an ‘Add on’ mentality. I first focus on adding more protein to my meal and my day. Then once I’ve conquered that, then I slowly start focusing on things I can take away from the meal.
4. Cook everything as a ‘one pan meal’.
Step 1: Invest in a really good quality skillet or fry pan.
Step 2: cook every meal in it!
You basically cook protein and veggies in whatever combination you like in the one pan with a little salt and fat (everything taste better cooked in salt and fat). It’s a great way to have a ‘cookie cutter’ approach to your meals.
Its super easy, takes 15 minutes and you’re just switching up the protein and veg for different meals.
Some of my favs:
- Steak with asparagus and mushrooms
- Fish with zucchini and leafy greens
- Eggs with bacon and tomatoes
- Chicken with thinly sliced sweet potato and capsicum
And… cook everything in butter or coconut oil and salt. One pan meal’s take away the idea that there’s lots of cooking and cleaning involved.
Best of all; everything can be a 15-minute meal.
5. Swap processed convivence snacks for clean and healthy snack alternatives.
We need convenience foods sometimes, especially when were on the go and it makes our day a little bit easier. You simply just want to make sure you’re reading your labels and choosing snacks that are really clean and are going to fuel your body rather than drain it.
Some of my best swaps:
- Swapping packets of chips for Chief Biltong.
- Swapping chocolate bars or unhealthy muesli bars for Chief Collagen Bars.
- Swapping high sugar yogurts for Chief Collagen Powder with almond milk.
Small shifts like these can transform your health without completely taking away from your already situated meal plans. It’s more of an adjustment then a change and sometimes that’s exactly what we need.
The biggest misconception I see as a nutritionist is people thinking they need to change everything overnight. But it’s not about perfection, it’s about consistency and ease. These small changes reduce decision fatigue, save time, and help you build a way of eating that actually fits into your life.
Instead of chasing a perfect meal plan, focus on creating a cleaner environment in your fridge and pantry. Having go-to options ready, like boiled eggs, chopped veggies, nut-based snacks or clean protein bars, makes it easier to stay on track, even when life gets busy.
Remember not every meal needs to be creative or complex. Simple, clean meals are often the most nourishing. When you focus on progress over perfection, that’s when the real transformation starts, and it feels sustainable, not stressful.
Small steps in anything are still steps in the right direction towards living a healthier and happier life.
References
Blakely, R. (2025, August 4). Eating home-cooked food “helps you lose twice as much weight.” Thetimes.com; The Times. https://www.thetimes.com/uk/science/article/eating-home-cooked-food-helps-you-lose-twice-as-much-weight-mhpt2chxq?utm_source=chatgpt.com®ion=global
Fernandez, M. A., Desroches, S., Marquis, M., & Provencher, V. (2020). Meal planning as a strategy to support healthy eating. Nutrition Science En Évolution: La Revue de l’Ordre Professionnel Des Diététistes Du Québec, 17(3), 12. https://doi.org/10.7202/1068830ar
https://www.facebook.com/foodandwine. (2025). Snacking Can Actually Be Really Good for You, New Research Suggests. Food & Wine. https://www.foodandwine.com/health-benefits-of-snacking-study-8771526?utm_
Leidy, H. J. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S1329S. https://doi.org/10.3945/ajcn.114.084038
Reicks, M., Kocher, M., & Reeder, J. (2018). Impact of Cooking and Home Food Preparation Interventions Among Adults: A Systematic Review (2011–2016). Journal of Nutrition Education and Behavior, 50(2), 148-172.e1. https://doi.org/10.1016/j.jneb.2017.08.004
