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5 Reasons Why You Should Eat The Same Meals Every Day

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5 Reasons Why You Should Eat The Same Meals Every Day

by Dejan Antic | Follow Dejan on Twitter

Tips On Healthy EatingWhat I’m about to share with you, is one of the simplest, yet most effective secrets for gaining spectacular muscle mass.

Are you ready? Here it is …

Eat the same meals every day.

I know, I know … it doesn’t sound as sexy as Ultra Nitrabolic N-Xplode Formula™, but believe me, it works like gangbusters.

Ironically, when I tell this to people, most of them remain shocked. After they come to their senses, I usually get one of the following responses:

“But I don’t want to eat the same meals every day!”

Or …

“Eating the same foods every day is not good for your health!”

First of all, lets make some things clear.

When I say eating the same meals every day, I mean meals which include whole, raw and unprocessed foods. I’m not talking about highly processed junk food, with which most people stuff their pie holes with.

Example of a good meal: Steak + sweet potatoes + fresh vegetables (local, organic produce is preferred).

Example of a bad meal: King size portion of cereals with skim milk + big slice of bread with margarine spread on top + double chocolate ice cream for dessert.

Guess which meal is a big no, no?

The Good Meal gives your body all the macro and micro nutrients necessary for its normal functioning, while the Bad Meal, in order to be digested, takes nutrients away from your body.

So eating the same healthy meals every day, will only make you healthier and stronger.

If you’re still not convinced, then the following five reasons will definitely help you change your mind.

Reason #1 – Necessary for long term success

Eating different meals every day, just doesn’t work long term.

Why is that?

Because it’s simply too much work, especially when you’re starting out.

When starting out, you want to develop new habits that are – effort wise – as low maintenance as possible, but are still greatly contributing to your success.

Eating the same meals every day is a smart habit, because it kills two birds with one stone. It will greatly simplify your life and it will also help you build muscle at the same time.

By adopting smart habits, you’ll maximize your chances of getting past the initial and subsequent urges to quit.

Reason #2 – Easier to track

Eating the same meals every day, will allow you effortlessly track your daily food intake.

It’ll probably take you less than 3 minutes to record everything that you’ve eaten throughout the day.

But why do you want to track what you eat, I hear you say?

Well, to put it in simple terms, you can’t manage what you don’t measure.

You can’t manage your body weight, if you don’t measure your caloric/food intake.

Lets say that your goal is to build muscle. In order to gain muscle mass, you need to eat more calories than you consume – in reality it’s a bit more complex, but lets stick to simplicity for now. By simply winging it, there’s no way in hell for you to know, if you’re eating enough food to stimulate muscle growth.

You can forget about muscle gains, if you’re not able to track the food you eat. This is one of the most common mistakes people make, when trying to gain muscle mass.

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Reason #3 – Easy food preparation

Unless cooking is your passion, forget experimenting with new recipes.

First of all, you’re going to lose precious time, searching the internet for a recipe worth testing out. Secondly, you’re going to waste insane amounts of time, preparing and cooking the food. Thirdly, don’t get me even started about washing dishes … sweet Raptor Jesus! Every time I tried a new fancy recipe, I spent an hour cleaning up the aftermath in the kitchen.

And you know what’s the best part? In the end, the food tasted like s#@!t :)

I remember one time, I unknowingly put too much powdered garlic into a marinade. I left my chicken breasts to soak in that marinade for 24 hours, and finally when I started frying them, as if a smelly gas bomb had exploded in the kitchen.

It was the revenge of the powdered garlic!

I had to throw almost 1 pound (half a kilogram) of chicken into the bin. Not even my cat would come near that culinary disaster, it smelled so bad.

I learned a valuable lesson from my cooking experiments, and that’s – stick to salt and pepper.

Reason #4 – Costs less money

By eating mostly the same foods every day, you’ll be able to cut down on your food expenses.

I remember when I wanted to test out a new recipe, I always ended up buying a bunch of ingredients I never used.

Trying out new recipes costs a lot more money than sticking to the same, delicious meals. Besides the financial cost, there’s also a time cost associated with being creative in the kitchen.

Also worth mentioning, is the time you’re going to save by visiting the supermarket every few days instead of every day. To me, time is the single most precious commodity.

Reason #5 – You’ll become more disciplined

Aristotle really nails it with the following statement.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

It takes quite some discipline to develop the habit of eating the same meals. It’s definitely not an easy task, since it requires you to do some planing every day.

Rest assured that this discipline, will also be carried over to other areas of your life.

I could probably list many more reasons, but I think these 5 will be more than enough. What’s your take on this? Do you get bored, by eating the same stuff every day? Do you have any other reasons/tips to share?

If you do, please share them in the comments section below.

(Photo Credit)

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{ 40 comments… read them below or add one }

Joe Troller

Well…That my friend is a unerring article. Indeed.

I’m going to start making a meal menu for this week and i’m going to change it week after week.

Thanks for the article!


Byron K

Good Article

I agree, but instead of the same meals all the time, i make my meals for the week (4 or 5 days) at one time (one meal for lunch and 1 for dinner) and have the same breakfast every day.

You can have as much variety as you like between weeks, but your prep time for meals is grealty reduced by cooking all of them at once



Hey Byron,

That’s a great idea :)

Personally, I don’t like eating cold meals. That’s why I like to cook my meals every day because there’s something special about the taste of fresh meals. And by eating the same (tasty) meals every day, I drastically cut the time for food prep.


Veronique Sands

Its like you read my mind! You appear to know so much
about this, like you wrote the book in it or something.
I think that you can do with a few pics to drive the message home a
little bit, but other than that, this is excellent blog.
A fantastic read. I will certainly be back.



Hey Veronique,

I’m definitely planning a followup for this post, since a lot of people had questions about how my meals look. Pictures of my meals would be a great addition :)



That’s what I do.. I eat the same healthy quinoa/vegetable salad (spinach, kale, onions, garlic, habanero pepper, cabbage, cherry, baby carrots tomatoes, squash, broccoli, cilantro, chick pea, kidney beans and/or black beans, squeeze of lemon, and have it with green tea…).

I steam some things, grill the others. I taste the flavor, don’t overcook them, and DO add some butter to the grilled items. Works for me, keeps me going for the day, however, the first few days my body gets used to it, I cut out meats… and take a fish oil supplement…



Man, that sounds like a tasty meal … I’m hungry now! :)



When I start cutting properly for summer, it is the best plan to follow. Lean beef, chicken, turkey, salmon, and sea food grilled. Add the veggies and salad and you can’t go wrong. :) Great article works for me. Just remember if your cutting, only eat enough per meal to satiate hunger.



You’re right. If you’re cutting/slashing body fat, your calories need to be below maintenance and your focus should be on eating wholesome foods as much as possible. This combined with weight training is the fastest way I know of for shedding massive amounts of body fat, fast :)


Oskar @ SkinnyFatTransformation.com

Hi Dejan,

I didn’t see this article before, but I like it!

In my opinion, the biggest benefits of eating the same foods day-in-day-out is that the food will become boring after a certain amount of time, and that will make you eat less.

I use this strategy to get past fat loss plateaus. For example, if I’m 88 kg and I don’t lose weight for 2-3 weeks, then I stock up on the same food in large quantities, and eat those for every meal. By doing this I won’t go to the kitchen to get food, unless I’m really hungry.

– Oskar



Thanks Oskar!

Eating the same foods over and over again is really under-appreciated as a fat loss/muscle building strategy. Preparing your food in advance and not having to think too much about what you’re going to eat for your next meal is definitely a big energy and time saver. And besides, if you have already prepackaged food in your fridge, you’ll definitely feel like crap if you make it go bad :)



Just FYI: Garlic is poisonous to cats, so it’s a good thing your cat didn’t eat it.



Haha … thanks, I didn’t know that :)

Next time I’ll think first before feeding my cat my culinary failed experiments.




By eating the same meals every day do you mean eating the same breakfast, lunch and dinner every day? If so, is boredom an issue? Thanks in advance for your response.



Hey Jason,

I actually eat the same delicious meals every day and I don’t get bored at all. The key imo is to make those meals as delicious as possible and eat the foods that you like. And even if you get bored of eating the same foods after a few weeks, you can switch up your menu :)



How long have you been doing this for?



As far as I can remember :) I’ve been eating the same kind of way since 2007.

Now, I’m not eating the same stuff I did back in 2007, but I always have a couple of weeks/months where I eat basically the same foods day in and day out and the results have been pretty awesome. I’m actually looking forward to eating my dinner every day, it’s so delicious-steak and eggs! :)



Thanks for your responses! I have some more questions about this. Do you have an email I could use to correspond with you a bit more?


I stumbled across this article by accident, but I’m so glad I did! I have began preparing my meals for 4-5 days just to cut down time spent in the kitchen as I work 50-60 hours/week in 5 days, and I’m a full time MBA student. What I’ve noticed is that it seems like I get hungrier on some days than others, and I’m not changing anything at all (same water, green tea intake, and all my meals are porportioned the same). But It seems like in between breakfast and my first snack, I’m starving!!!

My current plan is:

Breakfast: Greek yogurt with granola, or greek yogurt and a banana

Snack 1: Roasted, unsalted almonds

Lunch: 5oz baked salmon, couscous, sauteed veggies (mushrooms, sweet baby peppers and kale)

Snack 2: Baby carrots

Snack 3: Strawberries (3-4) blackberries and rasperries

Dinner: Green salad with tomatoes and mushrooms

As I just read this, I’m almost certain I’m probably not getting enough protein lol. The problem is I never have time to cook breakfast, because I’d love to have an egg. Do you know how else I can combat the feeling of hunger?




Hey Sharon,

Maybe the hunger you’re experiencing in the morning is mostly psychological in nature … it’s basically your body saying that it’s used to eat at that time of the day :) If you want to get through these hunger pangs without giving in into the temptation, try drinking some green tea/coffee. Coffee always works for me when I have to curb my appetite.

And like you said … increase your protein intake a little :)


Jo schmoe

I like single servings of Greek yogurt they have at any grocery store. Can eat it on the go and has about 20g of protein.



I’ve been eating the same meals (boiled chicken, a few raisins and almonds, ginger and salt) for the last year (stomach surgery). I make a batch of this “salad” to last 2-3 days. My weight and energy were great…then I added a few fruits a day….gained 10 lbs in 2 weeks….ick-snay on the fruits!… I could now talk about the chicken industry, but i’ll save that for another post….



Hey Therese,

Yeah, watch out on your fruit intake since it can be a double edged sword :) I see fruits as healthy candy–it’s cool to have them once in a while, but definitely in moderation. Especially the kinds of fruit with a high glycemic index.



hi Dejan.. I’m doing the same-ish

but don’t tell people eating fruit is bad for you!.. nobody got sick from ‘eating too much fruit’.. there is lots of infomration online regarding how fruit sugars are OK.. we need fruit!



Read my comment again … I said fruits are OK in moderation ;)



“local, organic produce is preferred”


Only if you like to waste money in things that have no superior quality.



Hey Rational,

While it’s true that “local” doesn’t necessarily mean better, buying tomatoes from local farmers is a far better idea than buying tomatoes in a local super market, which were imported from Brasil.

And definitely do some due diligence about your local supplier of veggies and whatnot, if you’re buying a lot of stuff (make sure he doesn’t use some harsh chemicals on his crops).





Not sure how old this article is…if I’ll be getting a response.. Do you have any meal plans or somewhere I can go to look for a weekly meal plan? It gets pretty overwhelming trying to get a healthy daily combination of nutrition as many sites disagree on the nutritional value of foods. Thanks! Would you be so kind as to email me the response? I’m afraid I’ll lose this page. Thanks again!



Hey Steph,

A cool tool you can use to make your diet more sane is called EatThisMuch.com … check them out, it’s a really great thing! :)



I have been doing this for three years going on four and every weekend in have 1 thing different only I’m remarkable looking if I’m honest, I’m slim, ripped and very fit. Love the advice :)



Thanks for the comment Roisin :) And glad to hear that eating the same meals every day is working wonders for you … it’s a great strategy for getting fit.


Amanda Dean

2 years ago I would have thought this was another “quack” weight loss article. But about a year ago, I started a new job and I have a coworker who used to be overweight (over 200lbs) and one of her habits is that she eats the SAME meals everyday. As you mentioned, it’s not the exact same thing but it’s about 3 variations of meals for breakfast, lunch, dinner and snacks. She’s lost so much weight over time, you would hardly believe it. Of course her meals consist of mostly veggies/fruits and she’s a huge oatmeal fan. She also drinks tons of water and green tea.



Hey Amanda, thanks for the comment!

You see, she has been eating mostly the same meals every day and she’s just fine. Most people think that if you eat the same foods day in, day out, you’re going to get poisoned or something. This is just not the case! :)


Ian Collie

I have been doing this for the last year. In shake form for two meals a day.
Mono (natural peanut butter), poly (ground flax), fiber (whole oats), casein protein, whey protein, spinach, 12-16 oz water.
I have lost around 60lbs of fat and gained tons of muscle. It allows me to effortlessly manage my macro nutrient intake, I look great, I feel great, and mostly stay full.
My metabolic panel, blood panel, and blood sugar are 100% perfect now.
Great article! Great to know im still on track.



I started doing this unintentionally and found it is an huge factor of my weight loss success. It feels great having a ‘routine’ and yes, saves on time and energy. I mix it up once in a while with a fancy meal here and there or we’ll have a nice dinner out occasionally, but 5 or 6 out of 7 days a week, I have pretty much the same dinner: Chicken and two veggie sides for dinner. I will mix up the veggies or seasonings or how I prepare it. But it takes me about 15 minutes of cooking on the stove and voila, a perfectly balanced, calculated/weighed meal that offers me sustenance but also enjoyment for every dinner. I have been doing this for about 4 months and honestly love it. My husband and I cook our meals separately but he follows his own stable pattern. We have both found that this style of planned eating and our fitness routine, melts off the pounds. We eat better, eat less, and feel great.

Great article!



Lauvhed so hard when I read “sweet raptor Jesus”

Great advice I can’t wait to try this. Where was this advice when I was 23?



Haha, glad I made you laugh :) Well, the most important thing is that you found the article now, so make good use of the knowledge you just gained.



My father is 87 years old and has been eating consistently as long as I can remember. Monday thru Friday he has fruits in the morning, raw veggies for lunch and a very light dinner (like poached fish or soup). On weekends he eats a varied diet (which includes meat and dairy). As far as I know he isn’t really concerned about weight loss, but has eaten the way he eats because it makes him feel good and energized. He’s also big on exercise and still does his 4 mile walks every morning. At 87 he plays golf and does not take any prescription medication. One of his doctors asked if he could be studied. Unfortunately his healthy habits has yet to rub off on me! I get so bored eating the same thing more than 3 x’s.



I’ve been a fan of the idea of eating the same meals every day for years now. Eating isn’t a source of joy for me like it is for most people, so eating enough has always been my biggest struggle (there’s a reason that before I started I was 6′ 130lbs with 4% bodyfat). Lifting is ‘easy’, you just have to go super intense for like an hour. Eating 2500+ calories when you have no appetite is way more difficult. Squatting 5×5 vs eating a 16oz steak? The squats are more pleasurable. Any thing I could find that’d make the prep and planning part of the diet easier is a godsend. Any recommendations for what these meals should be specifically? I’ve been having a hard time finding a good meal plan, as everyone focuses on variety and taste, when I just want convenience, consistency.



I do have an email, it’s dejan [at] nobrainermuscle [dot] com

But feel free to continue the debate here in the comments section if you want :) maybe some other people might find your questions of good use.


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