Variety is the spice of life, or is it? When it comes to maintaining a healthy diet, some people swear by eating the same thing every day, and others prefer to mix it up. Does it matter? The answer to that depends on several factors, including your overall health, goals, and lifestyle. As someone who works in the fitness industry and leads a very active life, I take a hybrid approach. I eat the same breakfast almost daily, rotate between a few staple lunch and dinner options, and enjoy occasional “treats” that won’t throw me off track. I know what works for my body and schedule, so my philosophy is, “If it ain’t broke, don’t fix it.”
I’m not alone. Many people find it helpful to follow the same daily eating plan (sometimes called a Groundhog Day diet) for various reasons, some of which have nothing to do with health or weight management. However, this approach might not work for everyone. There are pros and cons to eating the same thing every day that you need to consider.
The Pros
Studies show that some of the healthiest people have what some might consider the most boring diets. Victoria Beckham, for example, told Self that she eats salmon every single day to keep her skin glowing and beautiful. Her results speak for themselves. Gorgeous skin aside, there are plenty of other reasons to eat on repeat.
- It’s less stressful. Trying to come up with new recipes or ideas can be exhausting, especially after a long day. That’s when people tend to default to poor food choices. When you know what’s for dinner, it’s one less thing to worry about.
- It’s convenient. How often have you driven through the fast-food line because it was more convenient than cooking? When you eat the same thing every day, you can have it prepped beforehand so that it’s ready to go when you are.
- It’s an effective way to track your calories. Knowing how many calories you consume daily is essential whether you want to lose, gain, or maintain weight. Eating the same thing helps you stay consistent and avoid major fluctuations in pounds and inches.
- It makes macro counting easier. One of the biggest deterrents to people who want to lose weight or gain muscle by macro tracking is the time it takes to find and enter the food on their app of choice. Eating the same thing every day eliminates that problem. Enter it once, then cut and paste.
- It may save you money in the long run. Remember when your mom would say, “We’ve got food at home?” She was onto something. When your meal is pre-planned, you don’t need to spend money at a restaurant or make a last-minute trip to the market. Over time, that can add up to some substantial savings.
- It eliminates temptation. When you fail to plan, you plan to fail. Eating the same foods means you only stock your fridge and pantry with what you need. If Oreos aren’t part of your daily diet, they don’t belong in your cupboard. You can’t eat what you don’t have.
The Cons
Let’s face it: you could eat pizza and ice cream every day for the rest of your life, but that wouldn’t be in your body’s best interest. Taking control of your eating habits, health, and weight by eating the same thing every day only works if you eat nutrient-dense foods. However, eating the same nutritious foods daily can backfire and may even derail your efforts.
- It can be boring. Let’s start with the obvious: eating the same thing day in and day out can get repetitious and boring, whether you’re eating salads or cheeseburgers, period.
- It can lead to plateaus. If weight loss is your goal, sticking to the same foods can cause the scale to stop moving in the right direction. Just like doing the same exercises over and over without ever adjusting your weight load can lead to plateaus in muscle gains, eating the same food daily can stall your weight loss.
- You may miss out on vital nutrients. Loading up your big salad with protein and veggies is great. But if you only use the same ones, you could miss some essential nutrients. Swapping out chicken for salmon (hi again, Mrs. Beckham) provides some crucial vitamins and minerals you might not otherwise get, even with supplements. The same is true for your fruits and veggies. Many dietitians recommend “eating the rainbow” due to the different nutrients found in different colored foods. Green veggies, for example, are rich in vitamin K, while red fruits like strawberries contain vitamins C and A, and blue or purple fruits may promote memory function.
- It’s not great for your gut. There’s been a lot of talk about gut health lately and the link between your microbiome and the risk of conditions like depression, some cancers, and Alzheimer’s disease. In an article published by Well and Good, Dr. Tim Spector, MD, says that even healthy foods can have an adverse effect on gut health if there is no diversity. “Nutritional health isn’t just about counting off nutrients; it’s about feeding the tens of thousands of microbes in our gut,” he explains. “If you’re eating the same kale salad every day, you’re not going to get the diversity of gut microbes that you would if you had a different type of salad every day, like a cabbage salad one day and a grain-based bowl the next.”
The Verdict
Following a clean, healthy, nutrient-rich diet is always a good idea, and if eating the same food daily helps you stay on track, that’s great. However, try a little variety to get the most from your plan. No, you don’t have to overhaul what you’re already doing or spend an entire day meal prepping. Simply adding or removing a couple of ingredients to your regular meals can change the nutritional content and the flavor while giving your body the vitamins, minerals, and gut microbes it needs to thrive.
For example, change your salad greens from spinach to kale one day. Switch your protein from chicken to fish. Top your yogurt with blueberries instead of strawberries. Add some mushrooms to your omelet. With just a few simple substitutions, you can add variety, meet your goals, and, most importantly, enjoy your meals.
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