Eat and RepEAT: Three Easy Steps to Mastering Your Meal Plan



By Lindsay Sibson

Decisions, decisions… Your daily life is chock full of them! From what to wear, which exercise to do, to what to eat, you are constantly contemplating and making decisions.

I recently read that some of the most successful business people (like Mark Zuckerberg & Steve Jobs) have each made a conscious decision to wear the same outfit most days as a way to free up their mind in order to expend that energy elsewhere – such as creating new products or businesses.

So it got me thinking, what would happen if you apply this methodology to nutrition and eating?


If you eat on average five times a day (breakfast, lunch, dinner, snacks), that means you have to make 35 food related decisions in ONE WEEK! That is A LOT of decision making… which requires a lot of time and energy to think of what to eat, where to get the ingredients and how to prepare them.

Therefore, it is time to simplify the way you make eating decisions so there is no indecisiveness when it comes to meal time. By doing so, you will create more time and energy that you can use to fulfill your life vision and goals.

Here are 3 easy steps to create your Master Meal Plan:

1. Create Your RepEAT meals: Make a list of all the healthy and nutritious foods you love to eat. From that list, create 3-5 balanced meals that you will continually eat throughout the week. For example, grilled chicken/steamed broccoli with garlic/baked yam. A great way to keep the meals different and exciting is to alter the spices! It is a simple and easy change that can dramatically change the way a food tastes.

2. Plan It And Prepare It: Once you have identified your repEAT meals, it is time to go shopping and to prepare your food for the week (or the next few days, depending on what works best for your schedule). Pick a time and day of the week when you can shop, cook and package your food – I always prefer Sunday evenings. Use reusable containers and bags to portion your meals so that they are prepared to be taken on-the-go when needed. By cooking in bulk and preparing ahead, you will have many amazing and healthy meals ready to eat!

3. Always Be Prepared: The main benefit of step 2 is you will always have food and meals ready! When you walk out of the door in the morning to go to work, take what you need for the day so that you don’t find yourself hungry and without food (which usually leads to quick meal options from take-out places, which aren’t always the healthiest).

As the weeks change and different foods are in season or on sale, you can continually change and adjust your meals. With just a little thinking, planning and preparing, you can guarantee that you will eat healthy and free up your time and energy to laugh, love, create, explore and do whatever else it is that makes you feel happy and alive!

Individual meal plans will vary depending on your preferences and budget. Here is an example to get you started (based on my preferences):

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I would repeat this menu for the week with slight changes if I wanted. When I was working full time, I found it easier to eat the same meals during the day and then cook a different dinner every night because I enjoyed that time after work to get creative in the kitchen and try different recipes.

If you are in a position where you meet clients frequently for lunch at restaurants, then that can be your mix-it-up meal and dinner can be a repeat meal. Ultimately, the decision is yours! Even if you have just ONE meal that you repeat everyday – you are still freeing up time and energy to use elsewhere in your life.

What is your favorite healthy repeat meal? I would love to hear from you!


Lindsay Sibson

Lindsay Sibson

Lindsay Sibson turned her lifelong dream of traveling the world into a reality when she first stepped on a plan in April of 2014. With the simple intention of learning more about this beautiful world, she stepped away from corporate America to explore an alternative lifestyle of long term international travel, volunteering, blogging and pursuing a blissfully happy and fulfilling way of life.

Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life. Connect with her on her website and follow her travels on Instagram (

Through her blog, Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life.
Lindsay Sibson

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