Own Your Jurney

Eating should be simple, intentional, and in your control. But let’s be honest—most people eat mindlessly. They snack without thinking, underestimate portion sizes, and wonder why they aren’t making progress.

If you want to take control of your health, you need to start eating with purpose. Here’s how to do it the right way—without overcomplicating things.

1. Track Your Food—At Least for a Few Weeks

Before you say, “I don’t want to count calories,” hear me out. You don’t need to track forever. But if you’ve never measured your portions, you’re probably eating way more (or less) than you think.

Solution:

• Use a food scale to weigh your ingredients for at least 2–3 weeks. (This is the food scale I use daily! I rely on it, especially when making new recipes, to ensure I’m not just guessing my calorie intake. It helps me stay on track and eat with intention—because accurate portions make all the difference! Check it out here. )
• Log everything—even the small things like oil, sauces, and dressings (they add up FAST).
• Get an idea of what a true portion size looks like so you can eyeball it later with accuracy.

Once you understand how much food fuels your body, you won’t need to rely on tracking as much. You’ll just know. ( For example, with walnuts, I know that 1 oz (about 14 walnut halves) contains 185 calories. So if I only want around 100 calories worth, it’s easy—I just grab 7 halves.)

2. Keep It Simple—Stop Overcomplicating Your Meals

You don’t need 20 ingredients and fancy recipes. The more complicated your meals, the harder it is to stay consistent. Stick to simple, whole foods.

🥩 Protein (chicken, beef, fish, eggs)
🥑 Healthy fats (olive oil, butter, nuts)
🥦 Veggies (broccoli, spinach, peppers)
🍚 Simple carbs (potatoes, rice, fruit)

When you simplify your meals, you reduce stress, save time, and stay on track without constantly overthinking your food.

3. Plan Your Meals the Day Before—ALWAYS

The worst time to decide what to eat is when you’re already hungry. This is when you grab whatever’s easy—usually something high-calorie and unplanned.

🔥 Solution:

• Every night, plan exactly what you’re eating the next day.
• If possible, prep your meals ahead of time so you don’t have to think about it.
• Stick to what you planned—no last-minute decisions.

When you remove guesswork from eating, you stay in control. No more “I don’t know what to eat” moments that lead to bad choices.

4. Be Honest About Portions—Calories Add Up FAST

Let’s break it down:

• A tablespoon of peanut butter is 90–100 calories. If you’re scooping without measuring, you’re probably eating double.
• Cooking with oil? A single tablespoon is 120 calories. If you “eyeball it,” you’re likely adding an extra 200+ calories without realizing it.
• Cheese? Nuts? Sauces? All calorie-dense—small amounts can sneak up fast.

Solution:
For the first few weeks, measure everything. Get a true sense of portion sizes so you’re not eating 300 extra calories by mistake.

5. Eat with Purpose—Not Just Out of Habit

Before you eat, ask yourself:
✔️ Am I actually hungry, or just bored?
✔️ Is this meal aligned with my goals?
✔️ Is this portion reasonable, or am I just piling food on my plate?

Food is fuel, not entertainment. Eat when you need to—stop when you’re satisfied.

6. Challenge Yourself: Stick to a Simple, Intentional Eating Plan for 30 Days

Make a commitment: For the next 30 days, eat with purpose.
✅ Measure your portions.
✅ Plan your meals in advance.
✅ Eat simple, whole foods.
✅ Avoid mindless snacking.

See how much better you feel. See how much progress you make. And most importantly, see how easy it becomes when you build the habit.

Eat intentionally. Control your food. Control your results. It’s that simple.