Eating the Same Things Every Day

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“Is it OK to eat the same things every day?”

This is a question I get asked from time to time, and before I share some health concerns that you should know if you eat the same meals every day, week after week, based on my experience the people who ask me that question most often have the following in common:

✅ They are disorganized and overwhelmed (which in large measure is how they became overweight or obese in the first place).

✅ They do not manage their time efficiently (which is why they are overweight or obese).

✅ They do not prioritize their self-care (which is why they are overweight or obese).

✅ They want quick and easy (which has been their pattern thus far, and often for their whole lives, which is, again, why they are still overweight or obese).

I get it. Eating the same foods every day gives people a sense of control when their world feels unpredictable and chaotic. If they are overwhelmed with life, not having to think about what they eat feels like structure and simplicity. For these people, taking the time to decide and to plan meals and snacks can be a hassle. Not only does it involve organizing, but it also requires time devoted to the supermarket and then food prep in the kitchen.

If you eat the same meals every day, week after week, here are a few health concerns to consider.

1️⃣ You isolate your nutrition sources.

There’s a reason pediatricians get nervous when your child will only eat chicken nuggets and macaroni and cheese for every meal!

By eating the same meals every day, you deprive yourself of the full recommended daily value of the range of vitamins and nutrients your body needs for heart health, bone health and more.

In addition to a vitamin deficiency, not having protein or fiber throughout the day can cause further complications. Protein helps maintain your body’s tissue and build new cells, while fiber regulates blood sugar intake, reduces cholesterol in the bloodstream, and, of course, is also important in your everyday diet because it will help your digestive system work well.

2️⃣ You hurt your gut health.

When you do not change things up, you limit the introduction of new bacteria into your body, which leaves you open to more illnesses. Mixing up your meals is beneficial for your gut; it helps provide the bacteria needed for a healthy microbiome. (Microbiome refers to the collection of all microbes, such as bacteria, fungi, viruses, and their genes, that naturally live on and inside our bodies. They contribute in big ways to our health and wellness.)

3️⃣ You miss an opportunity to expand your palette.

While meal-prepping the same dish for every meal or week may be convenient, it can quickly become tedious. With so many delicious foods available, each day presents an opportunity to try new food items to ensure that your daily diet is well-balanced, providing you with essential vitamins and nutrients, but also to enjoy different sensory experiences.  And diversifying your nutrient intake can help your body continue to burn fat.

And then there’s the emotional downside.

Eating the same way every single day leads to food boredom. If you never expose yourself to new foods, new recipes, you are more likely to grab an unhealthy meal or snack on the spur of the moment. I’ve heard time and again from people who for weeks at a time will bring the same exact salad or sandwich to the office for lunch, only to walk past the break room one day, smell the pizza that was ordered in, and one slice turns into two or three! That experience, then, is almost always followed by disappointment in themselves, regret, and then the downward spiral.

The better approach would be to stick with a handful of the same, basic meals but also allow for some rotation of others. With food, just as with life in general, a restrictive mindset can set people up for frustration and failure. Trying new things – again, whether with our food or our lives in general – brings us new experiences and new and better results.