The 1 trick to eating healthier (without starving yourself)
People think that eating healthier is the result of a major lifestyle shift. Wrong.
I need to give up processed food. I need to give up all refined sugar. I need to be a good cook.
Sure, they’re great goals and they all seem pretty straightforward. So then why aren’t we able to reach them? Here’s a hint:
“Success will never be a big step in the future; success is a small step taken just now” — Jonantan Martensson.
The further away a goal is from your current lifestyle, the more mental roadblocks you’ll create. If you want to eat healthier (starting now), think in terms of upgrades. It’s a method that works for any healthy lifestyle change from weight loss, to fitness, to productivity, and more…
And the best part is you can start using it as soon as your next meal, without turning your life upside down in the process.
Here are 15 very real examples to start thinking in upgrades (always modify according to your dietary needs).
1. Hashbrowns, toast, & sausages.
Upgrade A: Hashbrowns, fruit, & sausages.
Upgrade B: Sweet potato hashbrowns, fruit, & sausages.
Upgrade C: Sweet potato hashbrowns, fruit, & organic chicken sausage.
2. Bisquick pancakes with scrambled eggs and cheese
Upgrade A: Bisquick pancakes with blueberries & scrambled eggs.
Upgrade B: Bob’s Red Mill pancakes with blueberries & scrambled eggs.
Upgrade C: Homemade pancakes with blueberries & scrambled eggs.
3. Turkey, cheese, mayo sandwich with chips
Upgrade A: Turkey & avocado sandwich with chips.
Upgrade B: Turkey & avocado sandwich with sweet potato chips.
Upgrade C: Nitrate-free Turkey & avocado collard wrap with sweet potato. chips
4. Kraft macaroni & cheese
Upgrade A: Kraft macaroni & cheese (sub butter with pumpkin puree).
Upgrade B: Banza’s macaroni & cheese (sub butter with pumpkin puree).
Upgrade C: Homemade macaroni & cheese with frozen veggies mixed in.
5. Gardenburger with cheese served on a bun, with fries & soda
Upgrade A: Gardenburger served on a bun, with fries and water.
Upgrade B: Sunshine burger served on a bun, with baked sweet potato fries and water.
Upgrade C: Homemade veggie burger wrapped in lettuce, with baked sweet potato fries and water.
6. Meatloaf with mashed potatoes
Upgrade A: Meatloaf with mash mix (1/2 potatoes, 1/2 cauliflower).
Upgrade B: Meatloaf with mashed cauliflower.
Upgrade C: Turkey meatloaf with mashed cauliflower.
7. Caesar salad with cheese & croutons
Upgrade A: Caesar salad with cheese & chopped celery.
Upgrade B: Caesar salad with walnuts & chopped celery.
Upgrade C: Kale caesar salad with walnuts & chopped celery.
8. Pepperoni pizza
Upgrade A: 1/2 Pepperoni pizza & side salad.
Upgrade B: 1/2 Pepperoni pizza w/ homemade sauce & side salad.
Upgrade C: 1/2 Turkey pepperoni pizza on cauliflower crust w/ homemade sauce & side salad.
9. Peanut butter and jelly sandwich with apple juice
Upgrade A: Almond butter and jelly sandwich with unsweetened apple juice.
Upgrade B: Sugar-free almond butter and jelly sandwich with organic apple.
Upgrade C: Sugar-free almond butter and fresh raspberry sandwich with organic apple.
10. Flavored oatmeal with brown sugar, peanut butter, and bananas
Upgrade A: Plain oatmeal with honey, peanut butter, and bananas.
Upgrade B: Plain oatmeal with honey, almond butter, and berries.
Upgrade C: Z’Oatmeal (1/2 oats, 1/2 shredded zucchini) with honey, almond butter, and berries.
11. Crackers with cheese and dried fruits
Upgrade A: Crackers with hummus and dried fruits.
Upgrade B: Jenny’s crackers with hummus and dried fruits.
Upgrade C: Jenny’s crackers with homemade hummus and preservative-free dried fruits.
12. Beef tacos with cheese, sour cream, and jarred salsa in fried taco shells
Upgrade A: Beef tacos with guacamole, greek yogurt, and jarred salsa in fried taco shells.
Upgrade B: Lean beef & cauliflower tacos with guacamole, greek yogurt, and diced tomatoes in fried taco shells.
Upgrade C: Lean beef & cauliflower tacos with guacamole and diced tomatoes in warm corn tortillas.
13. Tuna salad (with mayo) on a bagel
Upgrade A: Tuna salad (1/2 hummus, 1/2 mayo) on a bagel.
Upgrade B: Tuna salad (all hummus) on 1/2 bagel with carrot sticks.
Upgrade C: Tuna salad (all hummus) on raw red pepper with carrot sticks.
14. Cheese tortellini with jarred alfredo sauce
Upgrade A: Brown rice pasta with jarred alfredo sauce
Upgrade B: Brown rice pasta & zucchini with 1/2 Jarred alfredo sauce and 1/2 greek-style yogurt
Upgrade C: Brown rice pasta & zucchini with homemade cauliflower alfredo sauce
15. Ice-cream pint
Upgrade A: 1/2 ice cream pint.
Upgrade B: 1/2 naturally-sweetened ice cream pint.
Upgrade C: Homemade nice cream (blended frozen bananas with almond butter and cacao powder).
If you don’t remember anything, remember this.
All you can work on today is directly in front of you. Staggered improvement does not make you weak or slow, it makes you consistent. And consistency is what will help you reach any health (or life) goal.
So the question is — how will you upgrade today?
Thanks for reading :)
I also write at Bravabod. It’s a free high-quality newsletter with exclusive recipes and meal plans designed to help you feel great. It’s purposeful and easy-going.