How to Semi-Automate Your Nutrition

One of the biggest barriers to fat loss is decision fatigue. The more you have to think about what to eat, the more likely you are to make poor choices. Semi-automating your nutrition makes fat loss easier, more sustainable, and far less stressful.

Why Automation Works

Consistency drives results. When meals follow a pattern:

• You hit your calorie and protein targets effortlessly

• You reduce temptation from impulsive food choices

• Meal prep becomes faster and simpler

My personal training clients in St John’s Wood see rapid progress once nutrition becomes routine instead of reactive.

3 Simple Automation Frameworks

1. Standardise Breakfasts and Lunches

   • Eat similar meals each day (e.g. Breakfast: protein smoothie. Lunch: Grilled chicken wrap and veggies. Dinner Lean beef patties and veggies)

   • Reduces daily decision fatigue

2. Rotate 3–4 Go-To Dinners

   • Pick a few healthy dinners and rotate them weekly

   • Keeps variety without complexity

3. Batch Prep Protein

   • Cook chicken, fish, or tofu in bulk

   • Portion into containers for the week

   • Guarantees protein intake even on busy days

By implementing these frameworks, your nutrition becomes predictable, stress-free, and consistently aligned with your fat loss goals.