Eating for Vitality

Written By Ethan Dodd

Eating well doesn’t have to be complicated. If you have a rotation of simple, satisfying meals, you’ll never wonder “what should we eat tonight?” Here are the meals we actually eat, week in and week out—protein + produce, repeatable, fast, and nourishing. You’ll walk away with a plug-and-play meal bank that saves you time, energy, and decision fatigue. Most importantly, it leaves you feeling good!

Breakfast (Mostly Weekends)

I usually skip breakfast during the week (intermittent fasting feels better) and opt for more of a brunch, but on weekends we cook:

  • Fried or scrambled eggs in extra virgin olive oil with salt & pepper

  • Eggs with refried beans or salsa (breakfast tacos)

  • Bacon and eggs with a fruit bowl (grapes, apples, oranges, cherries, berries)

  • Oatmeal (rolled oats with blueberries, walnuts, drizzle of honey, and yes sometimes plain)

  • Overnight oats or protein cereal (on occasion)

  • Banana or protein pancakes (less often—more of a treat)

  • Scrambled eggs with sautéed kale

  • Bacon, egg & cheese on sourdough

Lunch

Lunch is usually protein + vegetable. Think simple, filling, not fancy.

  • Turkey tacos or enchiladas

  • Ground chicken or turkey meatballs with veggies

  • Chicken + red sauce over spaghetti squash

  • Salmon with corn, cabbage, or spinach

  • Steak with potatoes (air-fried, mashed, or roasted)

  • Big salads topped with chicken, salmon, or steak

  • BLTs or turkey sandwiches on sourdough

  • Chicken salad with grapes and mayo

  • Veggie bowls: roasted Brussels sprouts, carrots, asparagus, broccoli

Dinner

Dinner is similar—just heartier, often with variety from the week.

  • Taco night (turkey, chicken, or beef—switch up the seasoning to keep it fresh)

  • Roast ham, turkey, or whole chicken

  • Shrimp nights

  • Steak nights

  • Roasted sweet potatoes or potatoes on the side

  • Kale sautéed in olive oil

  • Enchilada casserole (great for meal prep)

  • Crockpot meals: roasts, pulled pork, chicken, bean soups

  • Instant pot stews or BBQ chicken

  • Lentil or 16-bean soup with veggies

  • Burgers (beef, turkey, or chicken sausage) with veggies

Snacks & Sweets

  • Fruit and raw veggies

  • Nuts

  • Hummus with veggies

  • Rice cakes with natural peanut butter

  • Granola with nut milk or yogurt (when dairy fits)

  • Desserts: buckeye pie, homemade cookies, protein creami’s, chocolate covered seeds, dark chocolate bars, soft serve. Just eat the real stuff, no half measures with dessert!

Practical Eating Tips

  • Variety matters. Your gut thrives on different vitamins and fibers, so rotate your foods.

  • Eat less Cheaper, Faster, and healthier. In America, it’s always easy to overeat.

  • Chew slowly. Don’t scarf meals, conversation helps slow things down.

  • Hydrate first. Drink water before eating, not during typically.

  • Walk after dinner. Helps digestion and gives bonus movement.

  • Eat earlier. The closer to bedtime, means lower quality sleep.

  • One ingredient foods. Anything that comes from a bag/box is no bueno. Leave the chemicals and fillers in the aisle and shop the perimeter of the store!

  • Simplicity in beverage. Just drink water and more of it! Herbal teas are cool too.

  • 80/20. Do your best for a majority of the time. Enjoy yourself in social settings! Everything in moderation.

Ethan Dodd
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