Small adjustments can make a big difference. Here are the strategies that keep you consistent without added complexity:

Protein Hacks

• Protein powder versatility: Add to oats, yogurt, pancakes, or smoothies for an easy protein boost
• Canned tuna and salmon: Shelf-stable, affordable, and ready in seconds
• Rotisserie chicken: Pre-cooked protein that saves hours of prep time
• Egg muffins: Bake a dozen on Sunday for grab-and-go breakfasts all week
• Greek yogurt swap: Use in place of sour cream or mayo for extra protein

Carb Hacks

• Microwave sweet potatoes: Pierce with a fork and microwave for 5-7 minutes
• Instant rice: Not "dirty"—it's just pre-cooked. Use it when time is short
• Overnight oats: Mix oats, protein powder, and liquid the night before. Zero morning effort
• Frozen rice bags: Steam in 90 seconds for perfectly cooked rice

Vegetable Hacks

• Frozen vegetables are your friend: Just as nutritious as fresh, often cheaper, and zero prep
• Pre-washed salad kits: Convenience that keeps you consistent
• Roast in bulk: Toss mixed vegetables with olive oil and seasoning, roast a full sheet pan
• Spiralized vegetables: Zucchini noodles, carrot noodles—add volume and nutrients without extra carbs

Flavor Without Compromise

• Hot sauce and spices: Calorie-free flavor enhancers
• Lemon and lime juice: Brightens any dish without added sugar