THE NO-DECISION MENU
Remove food decisions from your week
These are default recipes you can plug into your schedule.
Use one or two per meal category and repeat as needed.
I picked these so you don’t have to think about it.
Breakfast
Option A: Meal Prep Breakfast Bowls - Make these on Sunday for the week ahead, and be creative with the fillings.
Option B: Egg Sandwiches to Freeze - I’ve made thousands of egg sandwiches for people, and they’re still one of my favorite freezer options. Make a bunch one day, bag em, and freeze em for those busy mornings.
Lunch
Option A: Strawberry Spinach Salad (w/Chicken) - Good meal for the upcoming nice weather. I prep my salad ingredients ahead of time, then combine it fresh for each meal. Saves a ton of time and preserves the freshness.
Option B: Slow Cooker Lemon Garlic Chicken - I use the slow cooker early morning or right after work, then toss the whole container in the fridge for lunch the next day. Super easy way to eat well.
Dinner
Option A: Sheet Pan Fajitas - Do this meal on Tuesday nights to keep a theme going, which you can look forward to.
Option B: Slow Cooker Beef & Veggie Stew - This is a great dinner option. Prep the ingredients whenever you have time, then turn on the slow cooker another day when you have time again. It breaks this up into an easier meal.
When food is decided ahead of time, energy shows up where it matters.
NEW VIDEO
Meal Planning Without The Thinking
Most people think meal planning fails because they lack discipline. It actually fails because meal planning asks your brain to make too many tiny decisions every week.
Watch on YouTube.
THE SYSTEM
The 3 food decisions that quietly drain your energy (and how to fix them)
Most people think meal planning is all about discipline.
It’s not.
It’s about decisions.
Busy people make dozens of decisions before lunch even starts. And three small food decisions quietly drain more energy than most people realize.
Here they are.
Mistake #1: Making breakfast from scratch every morning
You wake up already short on time.
But now you’re cooking eggs, making coffee, cleaning up, and rushing out the door.
Your day starts in reactive mode.
Not because cooking is hard.
Because deciding what to cook is harder than actually cooking. (Deep Dive)
When breakfast is undecided, the morning becomes chaotic before the day even begins.
Mistake #2: Skipping lunch or grabbing something convenient
We all have the type of day where:
Meetings run long
Emails pile up
Kids take over your schedule
Times like this, I just grab whatever is easy. Maybe a protein bar or an ice cube.
One thing is true anytime this happens.
It leads to that dreaded 2 pm energy crash that hits hard.
The afternoon becomes a grind.
Then I turn to 5 cups of black coffee which keeps me up all night and tanks my next day.
Mistake #3: Asking “what’s for dinner?” every night
This is the biggest one. And the most common question asked in every household across America (probably the world).
You finish work
You’re mentally drained
The last thing you want…
Another decision.
What’s for dinner?
Now you’re scrolling recipes and opening the fridge tens times hoping something new appears.
But we all know what you really do.
Not because you’re lazy.
Because your brain is out of decisions.
You order delivery food on the fly. Something greasy and cheesy (with pepperoni).
The fix isn't willpower. It's a system.
Just one habit can remove dozens of food decisions every week.
Spend 10 minutes on Sunday planning your meals.
That one small decision removes dozens of daily decisions.
Breakfast becomes automatic
Lunch is predictable
Dinner is already solved
When food is handled, your brain finally gets a break.
And something interesting happens.
You suddenly have more energy for the things that matter.
WHENEVER YOU’RE READY
Here’s how I can help:
1) YouTube Channel — Binge my best videos on reducing decision fatigue by building a repeatable meal plan.
2) Previous Newsletters — Read all of my previous meal planning system breakdowns.
3) Apply to the Meal Planning OS Founding Program — I’m opening up a small founding group to build the first version.
Your Saturday system reset, same time next week.
— Steven
