On Simple Food

David Stanley
Jan 9
3 min read

Updated: Sep 10

As I’ve mentioned before, this plan isn’t about sticking rigidly to recipes. It’s about developing the habit of making good, nutritious choices on the fly...regardless of convenience. Recipes can sometimes limit creativity and cause unnecessary stress over ingredients or instructions.

That said, after a long day, the last thing you want is to rack your brain for a meal that’s both nutritious and easy to prepare. And I definitely want to steer you away from the temptation of ready-made or ultra-processed foods.

Here’s some inspiration my wife and I cooked up (pun intended!). Feel free to adapt these ideas based on your preferences or what’s available.

Breakfast Ideas

Porridge: 100% rolled oats with Milk or water or Plenish almond milk, topped with raw nuts, seeds, cinnamon, and berries (not instant oats). Dash of honey if need be.
Overnight Oats: Rolled oats (1/3) soaked in milk or Plenish almond milk (1/3) and Greek yogurt (1/3), topped with fruit, nuts, and seeds. Shove in tupperware for on the go.
Chia Pudding: Mix chia seeds with almond milk and let it set overnight. Add fruit, nuts, or a small drizzle of honey in the morning.
Yogurt Bowl: Greek yogurt with berries, nuts, and seeds. Again, in tupperware if on the go
Granola: Homemade granola with Greek or kefir yogurt. Add a touch of honey if needed.
Nut Butter Toast: 100% crunchy peanut butter on Jason’s sourdough toast with sliced banana.
Eggs on Toast: Eggs (any style) on sourdough toast with optional cooked veggies (mushrooms, tomatoes, spinach). Use avocado or extra virgin olive oil (EVOO) instead of butter if you wish.
Protein Options: Swap or add cod, salmon, or steak - great for breakfast or any time of day.
Protein Pancakes: Blend 100g oats, 2 eggs, 2 egg whites, 100g Greek yogurt, 1 tbsp peanut butter, and a mashed banana. Cook in a medium-hot pan and serve with berries or honey if needed.
Shakshuka: Poach eggs in a simple tomato and pepper sauce. Serve with sourdough.
On-the-Go: It's all in the prep - Overnight oats or homemade granola bars work perfectly for this.

Lunch Ideas

Chicken or Tuna Sandwich: Use sourdough bread. Skip the mayo and try EVOO, avocado oil, or sliced tomato for moisture. There are homemade mayo options online.
Meal Prep Bowls: Pre-cooked chicken or turkey breast (cubed or whole), paired with cooked rice or sweet potato, and steamed or roasted veggies.
Salad: Load up with greens, veggies, and a protein of your choice. Drizzle with EVOO and balsamic vinegar just before eating.

Dinner Ideas

Stir-Fry: Mixed veggies (e.g., peppers, mushrooms, bok choy etc) in coconut oil. Add a protein of your choice (beef, fish, chicken) and a splash of soy sauce (ensure it’s fermented, not processed).
Roasted Vegetables: Roast broccoli, carrots, and sweet potatoes with olive oil and herbs. Serve with a protein like chicken or fish.
Big Salad: Combine greens, cucumber, avocado, and peppers. Add beans, seeds, and vinaigrette. Top with grilled chicken, sliced steak or chickpeas for protein. Add olives, too.
Naked Burritos: Gem lettuce, lean beef mince or diced chicken, seasoned. Cucumber, peppers. Optional black beans and a sprinkle of fresh cheese. Add fresh sour cream and fresh salsa (check for additives, use fresh or make your own salsa).
Steak or any meat with Sweet potatoes or rice: Add plenty of veg

Any dinner can double as lunch, and vice versa...just adjust portion sizes to fit your needs.

Snacks

Fresh fruit (apple, banana, berries).
Boiled egg or turkey meatballs.
Plain rice cake with peanut butter, cottage cheese, or a drizzle of honey.
(a favourite of my youngest)
Slice cucumbers, carrots, and celery, and pair them with hummus or guacamole.
Combine raw nuts, seeds, unsweetened dried fruit, and a pinch of dark chocolate (min 75% Cocoa).
Or just grab 7 to 10 raw nuts (almonds, cashews etc)