“Help, I don’t know what to eat!”
If this is you, there are main 2 problems you face frequently:
- You have too many choices
- You’re uncertain about healthy foods
Now at the bottom of this post I’ll be demonstrating some simple cooking steps in a video, but first consider the most common scenario:
Should you Door Dash? Or get some take out? What about those left-over snacks in the pantry?
Underlying these problems is a sense of confusion. What’s good for my health? What’s practical, tastes good, and doesn’t break the bank?
In a nutshell, if you’re saying to yourself, “I don’t know what to eat!”, here’s how quick healthy cooking goes:
1 – Cooking Skills Mindset – Cooking can be done quick and be healthy
2 – 25% Plate Blueprint – Carbs, Proteins, Fats, Veggies
3 – Keep It Simple – Done right you don’t need much food or time
This post goes in-depth into the simple art of learning quick healthy cooking. Read below past the detailed breakdown to see pictures of me cooking a simple meal with eggs.
Cooking Skills Mindset
First let’s get clear on food confusion.
Food confusion is extremely common. There are so many food choices out there! From all the restaurants, and grocery stores, and fast-food places. Heck, even Amazon is doing food these days.
It’s well proven that many choices makes decision making harder.
Making the food confusion even worse is not cooking for yourself.
When you don’t cook for yourself several not-so-good things happen:
1 – You become more susceptible to food marketing messages
2 – You don’t have control over portion size or exact ingredients
3 – You feel subconsciously helpless because you aren’t preparing your own food
These two things are not good!
When you don’t know how to cook, it’s almost like you don’t know how to think for yourself. You must be able to cook food for yourself and see how you feel!
And don’t give me that baloney on ‘well, I know how to cook, I just follow the directions in the cookbook’.
Yes, technically speaking all you have to do is follow the directions in the book. But we all know that isn’t practical.
Reading directions takes time. What we really need is to have a few basic recipes that we can cook for ourselves, at home, with ingredients we prepare ourselves.
So … if you’re wondering “I don’t know what to eat!” then ask yourself – am I eating food that other people prepare, or am I eating food that I prepare?
I guarantee that 95% of people wondering this question are eating food OTHER people prepared the majority of the time.
Stop thinking that you ‘could cook with the cook book’! The question is – do you cook?
Now I realize that the hardest thing people say about homecooking is lack of time.
But down below at the bottom of this post you’ll see a video of mine where I cook up some eggs, toast, brussel sprouts and beans in just a few minutes!
Again, oftentimes when people think of cooking they think of Iron Chef or elaborate meals.
Then they think “I can’t do this!” or “That takes too much time!”
It’s pretty understandable to think that, I mean, the meals you see on the Food Channel are amazing!
But real, down to earth, practical cooking is much different.
Because real cooking doesn’t take that much time.
Remember, you just need a few basic meals that you know how to cook. You memorize the ingredients. You practice a few times. And then bam, you have this simple quick healthy meal you can make at home.
I’m talking 10 minutes for Breakfast and 15 minutes for dinner. Lunch you can embrace meal prepping, find food at work, or go get something from a restaurant.
Yes this does take a little bit of time, but the hardest part is the unfamiliarity with it.
People are so used to having food prepared for them, that the idea of working to cook food seems almost heart breaking!
But this Cooking Skills Mindset is important.
So instead of crying out I don’t know what to eat, you will know what to eat and you’ll be able to cook for yourself.
If you get skilled, which takes very quick and not much time at all to become proficient, you will be able to reduce food confusion, make sense of food, and just feel better about life.
So embrace the Cooking Skills Mindset.
Don’t give excuses for time – the meals are quick. Embrace the idea of ‘skills’ that you will have to ‘practice’ a few meals a few times before you ‘memorize’ them.
But once you do embrace this mindset and learn a few meals you’ll experience way less food confusion!
But now, what to eat?
25% Plate Blueprint
Take a plate. Draw a line down the middle. Draw a line across in the middle.
You’ll end up with 4 sections.
4 sections is about equal to 2 fists. So make curl your fingers. Make a fist. That’s 1 fist.
These are pretty simple guidelines, which you can read more about at choosemyplate.gov.
One fist of protein and food fats. Another first of carbs and veggies.
Here are some lists of each to help clarify:
- Brown rice
- Whole wheat bread
- Meatless Meat like Impossible Burger or Beyond Meat
Good Fats (and most of these would go on the protein list too!)
- Peanut butter
- Olive oil
- Brussel Sprouts
Keep It Simple
If you look at the ingredients on this list, you’ll notice that many of them are single ingredients.
In the video down below you’ll see I only use 4 basic ingredients
Veggies – Brussel sprouts
Proteins – Beans
Carbs – Whole wheat bread
Good fats – Eggs
4 basic ingredients.
Keep things simple!
Then I add mustard and salsa because those taste good to me.
So after you have your 4 food base, just add whatever you’d like on top.
Make it taste good.
Sometimes people ask about the sodium in various sauces like ketchup or mustard.
Yes, there’s some sodium.
But if you are keeping it simple and sticking to the food blueprint, you’ll be ‘eating enough of the good stuff’.
You don’t need to be perfectionistic.
Remember, half of this battle if you’re wondering “I don’t know what to eat!”
And last but not least, here is the video I’ve been talking about!