Repeat weekly basics
Protein
Chicken, eggs, Greek yogurt, cottage cheese, lean ground meat, beans.
Carbs + fiber
Potatoes, oats, rice, whole-grain wraps, fruit, vegetables.
Flavor
Salsa, mustard, hot sauce, herbs, lemon, low-calorie sauces.
Fats
Olive oil, avocado, nuts or seeds in measured portions.
Keep it boring enough to work
The goal is not maximum novelty. Keep 70–80% of the list stable and rotate a few proteins, fruits, vegetables and sauces.