🚩 Focus on the plate principle – it's at least convenient
We discussed it in detail here
And here you can find ready-made ideas.

🚩 Prepare a base for several days
▶️You can make a base in advance:
- roast a tray of vegetables
- cook more grains and portion them into containers
- if you eat poultry or meat, you can roast a large piece

▶️and then mix everything differently:
- some vegetables today for lunch with grains, and tomorrow for dinner
- some of the roasted meat today for a sandwich with avocado, and tomorrow for dinner with already prepared vegetables

💡 This doesn't mean eating the same thing; you can add fresh vegetables to this base that are easy to wash/cut, you can cook couscous or glass noodles in a couple of minutes, dress a leafy salad with a new oil for you, and it will already be great

🚩 Freezing as a backup plan
✅ Frozen vegetables, berries, herbs – are no worse than fresh in composition, and sometimes better, as they are often frozen in season at peak ripeness.
✅ Seafood, shrimp, beans, vegetable mixes, and different types of cabbage – a quick dinner in 5 minutes.
✅ You can freeze portions of already cooked food or buy pre-made items – syrniki, cutlets, fish sticks, even pancakes or dumplings, which just need to be reheated and, of course, add vegetables👌🏻

🚩 Canned goods
Here, check the ingredients: the simpler, the better. Ideally, only the main product + water/own juice + salt (minimal)
✅ Fish in its own juice or oil (tuna, mackerel, sardines) – a source of protein and omega-3, can be added to salad, spread, pasta.
✅ Legumes (chickpeas, beans, lentils, green peas) and corn – if the ingredients include sugar and it's too sweet for you, you can rinse them with water beforehand.
✅ Tomatoes in their own juice – an excellent base for sauces, soups, stews.
✅ Lecho, squash caviar, eggplant caviar – a ready-made vegetable side dish, can be eaten with protein products or spread on bread.

🚩 Simple snacks
✅ A supply of fresh vegetables and fruits
✅ Any favorite combinations:
Apple + peanut butter.
Pear + cheese.
Nuts + dried fruits.
Cottage cheese + berries.
Bread + hummus.
Yogurt + granola.
💡 It's great to analyze in advance what you like, so that if sudden hunger strikes, you know how to support yourself while, for example, the main meal is being prepared or delivered

🚩 Plan what to eat outside the home
✅ If your weekdays are similarly structured, you can study the menu at nearby cafes near home or work, so you always know where to find suitable food options.
✅ Order delivery, ideally also know in advance where and what you can order, and a couple of alternatives in case your favorite vinaigrette is out of stock.

🚩 Create a supportive environment at home
✅ Don't keep snacks for tea just in case guests come; don't test your willpower by unnecessarily stressing yourself out. Try to make the food at home work for you, not against you, especially if you are currently working on adjusting your diet.

💡 It's better to choose something on the spot, and even better to go to the store together, which will also increase activity👌🏻