The Simple Nutrition Hack My Online Coaching Clients Use to Stay on Track (Even on Busy Weeks)

Discover the simple nutrition strategy our online coaching clients use to stay consistent and get results: same breakfast, same lunch, same snacks, different dinners.

Why Complicated Nutrition Plans Fail (and This One Doesn’t)

If you're someone with a hectic schedule, low headspace for planning meals, and big goals for performance, fat loss, or fuelling your training this might just change the game for you.

Inside our online fitness and nutrition coaching programme, we use a method that simplifies meal prep, boosts consistency, and removes the pressure of being “perfect” with food:

👉 Same Breakfast. Same Lunch. Same Snacks. Different Dinners.

It works for shift workers, parents, runners, teachers, and anyone who's tired of starting over every Monday. Let’s break down how it works (and why it actually helps you get results).

The Benefits of Meal Repetition (Without Boredom)

🔁 Same Breakfast + Lunch

• Takes the guesswork out of your mornings and mid-day routine.

• You always know your protein and calories are covered.

• It creates repeatable structure for tracking progress and building habits.

  
  

Example:

Breakfast could be high protein oats or eggs on sourdough.

Lunch might be a batch prepped salad bowl with chicken, rice, and roasted veg.

You still enjoy your food. You just aren’t reinventing the wheel every day.

Same Snacks

Having 1–2 go-to snacks during the day stops the mindless “what can I grab now?” habit.

Whether it’s a protein bar and a Babybel or Greek yoghurt with fruit snacks should feel easy, satisfying, and help you stay in control of hunger.

Different Dinners

Here’s where the variety comes in. You can rotate 5–7 easy, balanced meals each week that suit your household and your goals.

It keeps the plan flexible you still enjoy your evenings, experiment with flavours, or cook for the family — while the rest of your day stays locked in.

Sample Day on the TAP Structure

Here's an example from our TAP Online Coaching Plan:

Breakfast: Protein oats with berries and peanut butter

Lunch: Chicken pesto pasta with rocket and tomatoes

Snack 1: Greek yoghurt + granola

Snack 2: Babybel + banana

• DINNER OPTIONS:

  • Mon: Teriyaki salmon with rice + stir fry veg

  • Tue: Turkey mince taco bowls

  • Wed: Chicken curry + naan

  • Thu: Thai beef salad

  • Fri: Homemade pizzas

    
    

Why Our Online Coaching Clients Love This Method

Whether you're working on dropping body fat, building strength, or fuelling for a race this structure helps you:

✅ Reduce decision fatigue

✅ Stay on track without tracking 24/7

✅ Avoid the all-or-nothing spiral

✅ Hit protein and calorie targets consistently

✅ Maintain variety without chaos

“This structure saved me during marathon training. I didn’t have to overthink meals and I knew I was fuelling well.”

Final Thought: Simple Works (If You Let It)

Nutrition doesn’t have to be complicated to be effective.

If you’ve been stuck in the cycle of overthinking, tracking every gram, or winging it every week try this.

Same breakfast. Same lunch. Same snacks. Different dinners.One small change → massive consistency.