Keep Your Diet Simple in 2026! The New Year is often when people set goals to lose the extra pounds gained during the holidays. With the growing use of GLP-1 medications for weight loss, many individuals are finding new tools to help manage this seasonal challenge. Still, weight management remains one of the top health concerns in the U.S., and with or without medication, diet and exercise continue to be the foundation of healthy, sustainable results.
Today, grocery store shelves are filled with snack-type foods marketed as lower in sugar and higher in protein or fiber. For convenience and perceived calorie savings, many people replace balanced meals with snacks. However, the reality is that some snack foods can contain more calories than a proper meal, offer fewer nutrients, and even stimulate hunger—leading to increased snacking and unintended weight gain.
A simpler and more effective approach is to stick to the basics and plan nutrient-dense meals and snacks ahead of time. Building meals around whole foods helps support energy levels, satiety, and long-term health. Here are some easy and practical ideas to get started:
Breakfast: One whole wheat English muffin or two small slices of wheat bread topped with avocado and poached or fried eggs, paired with one small fruit and plain Greek yogurt or a glass of milk (2% fat or less). Enjoy with black coffee if desired.
Snack: Eat only if you’re hungry. A piece of fruit with a small handful of nuts can help satisfy hunger between meals.
Lunch: Prepare this the night before. Fill a bowl with vegetables such as leafy greens, bell peppers, onion, cucumber, tomatoes, and broccoli. Add lean meat, fish, or seafood, plus one cup of whole grains or beans, and finish with your favorite dressing. This balanced meal will help fuel you through the afternoon.
Snack: If hunger strikes, choose healthier options like a handful of nuts, string cheese, Greek yogurt, or half a cup of cottage cheese with fruit instead of sweet or salty treats.
Dinner: Try to minimize eating out. A simple and satisfying option is roasted chicken with mixed vegetables such as carrots, potatoes, red beets, Brussels sprouts, onion, and mushrooms. This one-dish meal can also be repurposed into a salad the following day.
Always choose non-calorie beverages throughout the day. If you feel hungry after dinner, consider adding a prebiotic psyllium fiber supplement (such as Metamucil) with water to increase fiber intake without adding extra calories.
In addition to nutrition, consult with an exercise specialist to help strengthen muscles and bones, and aim to be physically active every day. For personalized guidance on healthy eating and weight management, consider working with a local registered dietitian.