Jan. 27, 2026
378: The 7 Strategies that End Meal Decision Fatigue For Good (Stop Wasting Your Revenue Generating Hours)
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Staring into your fridge on repeat trying to figure out what to eat just cost you a high-value client. The mental energy you're wasting on food decisions is the same brain power you need to 10x your productivity, close deals, and scale your revenue.
For busy leaders, turns out that just having recipes and "more willpower" aren't the answer. What actually works is the system that eliminates food decision fatigue altogether.
I used to stand at the pantry feeling stuck while my to-do list exploded and opportunities kept slipping past. Brain fog killed my focus, afternoon crashes stole my best revenue-generating hours, and I was living for nap time instead of physically being able to fully execute on the strategies I knew would grow my business.
So many things could have been skyrocketing sooner if I'd had the energy to implement. Instead, I was stuck in survival mode, showing up at half capacity while opportunities kept slipping past.
The problem wasn't "needing discipline," but the constant decision-making around food that was draining my mental energy and robbing me of time!
In this episode, you're getting the 7 strategic shortcuts that make whole food plant-based eating so effortless you'll never waste brain power at mealtime again. The one list that buys back hours every week. Your anchor meal you can eat on repeat without thinking. The flavor arsenal that makes healthy food taste incredible. Plus, the sauce that goes on almost anything and takes under 5 minutes to make.
Implement just one strategy this week and watch what happens when you stop losing mental energy to food decisions and your body finally starts backing your vision instead of sabotaging it. This is the shift from Exhausted Entrepreneur to Limitless Leader. Welcome to Power On Plants.
💃🏻 Ready to love the meals that fully fuel your calling? Inside Accelerator, you’ll master our proven 5-Step Framework to fast-track yourself to steady energy, clear focus, and maximum impact in your mission. Join the Waitlist - doors open soon. Not yet inside Peak Performance Network? Join today for the faith-filled support + simple WFPB strategies that power your body optimally. 🥣 Craving maximum flavor? Grab our Cookbook Bundles and all the Bonuses where you'll discover how quick and delicious feeling good can be! Click here to get our favorite dried fruits and frozen berries shipped directly to your door.
00:00 - Rejecting Man-Made Diet Rules
00:16 - Welcome To Power On Plants
02:29 - The Fridge Stare And Decision Fatigue
03:29 - Strategy 1: Check Body Cues
05:02 - Move, Hydrate, And Get Outside
05:44 - Strategy 2: Build Favorites List
08:12 - Strategy 3: Create An Anchor Meal
09:24 - Strategy 4: Use A To-Try List
11:01 - Strategy 5: Simple Meal Planning
12:06 - Strategy 6: Meal Prep By Theme
14:01 - Strategy 7: Build A Flavor Arsenal
16:35 - Flavor Over Rules And Sustainability
19:07 - Action Steps And Closing
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So, who do you think wants you to believe that?
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Just think about it for a minute.
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Who wins when you think that way?
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It's not you, it's not your client, it's not your family, and it's not the kingdom of God.
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Man-made ways are miserable.
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God's ways work, they last, and you'll get results when you walk in his ways.
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Welcome to the Power on Plants Podcast, home of the purpose-driven men and women who refuse to let their body become the bottleneck to their God-given calling.
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If you're building a business, raising up the next generation, and carrying vision, but behind the scenes, your energy is fading, inflammation is rising, your labs aren't great, and you're wondering how much longer can I keep pushing like this?
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It's time to fix the fuel.
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You've accomplished a lot in life, so you know you don't have a discipline problem and you're not just getting older.
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Your body needs the strategy that matches your assignment.
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Whole plant foods the exciting, sustainable way that fuel razor shark focus, optimize energy, reverse inflammation, and the most common chronic diseases of our time.
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All while you enjoy every single bite.
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So if you're done feeling older than you are and you're ready to show up strong, think clearly, multiply your impact, and actually love the meals that move you to optimal health.
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You're exactly where you need to be.
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So grab your earbuds and let's maximize your power on plants.
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You're a purpose-driven leader with a calling that is not slowing down.
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And if you've ever felt exhausted by your body becoming the bottleneck in your business, you are in the right place.
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Welcome to Power on Plants.
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This is a podcast where we make high performance health simple, enjoyable, and sustainable for the leaders who cannot afford to run out of strength.
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I'm Anita Roussel, a nurse and certified integrative nutrition health coach.
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And I'm Jared Roussel, a physician assistant certified in lifestyle medicine.
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And in every episode, Jared and I show you how to fuel your body in the way it was perfectly designed to thrive so that inflammation naturally fades away, your energy finally rises, labs improve, health struggles go away, and your physical capacity can finally match the size of your calling without any exhausting diets or restriction or need to willpower through.
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The fact is, your calling requires the strong body that completely is able to back you up.
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That means you need to know how to optimally fuel yourself in every situation, including the one we're talking about today.
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And that is, what do you do when you have one of those days when you just don't know what to eat?
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When you're standing staring in front of the fridge and everything just feels meh.
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You open the refrigerator, you have ingredients in there, but nothing really stands out.
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Nothing really seems all that appealing.
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And then it seems like time stands still.
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Kind of like these old movies where it's the sci-fi movie and you see that spiral turning and you feel like you're being hypnotized and you're going into some kind of transgalactic warp or something.
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You're just too much Star Trek.
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Well, I haven't seen any of those movies in a long time, but that that was the mental imagery I got.
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You're just standing there almost like a deer in headlights, and you think, What am I going to eat?
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I want something.
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I'm hungry, but I've had a busy day, and now I'm exhausted.
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I don't know what to do.
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You're just kind of stuck in indecision mode and it's it's frustrating.
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And I think that's the big key is this is the thing that keeps you stuck if you don't know how to deal with it ahead of time.
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But we're going to share the strategies with you today so you know exactly what to do.
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And the first strategy is to check in with your body.
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This is the first thing you want to do because sometimes the truth is you're not even hungry.
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You're just standing there because maybe it's time for a meal, it's time for breakfast, it's time for lunch, it's time for dinner.
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Which, by the way, who defined those times?
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You need to think about that.
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Because sometimes those are not the healthiest times, those hours, the specific times that you set for yourself.
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Who defines those?
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So we need to look at is our body really hungry?
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Or maybe I'm just standing here because it's quote, time for me to eat.
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So if you feel meh, maybe you're not hungry.
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You're actually bored or stressed, or maybe you're tired.
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Maybe you haven't had enough water.
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A lot of times we think we're hungry when we actually are dehydrated.
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It sounds counterintuitive, but sometimes we can get those cues mixed up.
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Sometimes we're actually thirsty because, like you said, there are times when it's mealtime, but we're not really hungry, but we're eating because we're supposed to.
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We get these different cues mixed up and we may simply just be dehydrated and need a glass of water.
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And there's another thing that's really interesting in our modern day society is that we were not created to live inside four walls.
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And then think about where you spend the majority of your time.
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This can be mind-blowing for some of you.
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Maybe you've never even thought about this before.
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Think about how you were created to live outdoors, but yet the majority of your time is spent inside.
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So sometimes you just need to get outside the four walls.
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This is not only going to help you be healthier because you're going to get sunshine and fresh air, it's going to inspire creative ideas for your business and your life.
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And sometimes you just need to get moving.
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It's not that you need to eat, you need to be moving.
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You need to get out for a drive or a walk with a friend to reset your energy and reset your thoughts.
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That's an excellent point.
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Sometimes we may feel a lull in our energy and think, oh, I must need to eat because I feel that.
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And really, if you can get out, do a brisk five, 10-minute walk.
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Longer would be great.
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But if all you have is five or 10 minutes, get outside.
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If you have a dog, take him for a quick walk around a circle in the neighborhood.
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And that will boost that energy and help revive you physically and mentally.
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And the next strategy is one I wrote from the heart for getting beyond the meh feeling.
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Like I just don't know what to eat.
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What do you think that might be, Jared?
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It's quiz time.
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I wish I had Jeopardy music.
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I really do.
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Well, you know, we could probably arrange to have a little background music.
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But I would say the first thing that pops into my mind is have your go-to favorites list.
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Oh, you know it.
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You he knows me so well.
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And if you've been with us for long, maybe you know this is my soapbox, but there's a reason for it because your go-to favorites list is your answer for so many of the problems that you're having right now.
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When you have this list, just start with one thing on it.
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One thing that you know is a healthy replacement for an old favorite.
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It might be your favorite chili that you've now replaced with something that's filled with beans or walnuts or lentils, something that's really satisfying.
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But the key here is it has to be something you like just as much or better than your old favorites.
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Take a minute and think about how this is going to change your life.
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If you just take the seconds, literally seconds it's gonna take you to write this down as you find your new favorites.
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It doesn't matter where you keep it.
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You know, sometimes that can be a holdup.
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You think, well, I don't know where to put that.
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I'm just gonna do it later.
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And so you never even start it.
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And this is such a simple thing that when you're busy, and trust me, you're gonna have busy days as a leader.
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That is your norm.
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So what you need is this list that you can go back to and pull from time and again.
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As you go, the list should be growing weekly, monthly, yearly.
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And then you're going to have this ultimate resource that you can pull from again and again so that you never get bored or feel like, yeah, I just don't know what to eat.
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You don't have to waste brain power on it when you have the list.
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You just have the list.
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Well, and when you have a favorite recipe, and I think that is an essential element here, favorite things that you just love that light you up.
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So that way when you see that recipe or the title of that recipe, you think, oh, I love that one.
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There's no meh.
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So you want to be sure that as you discover them, write them down.
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You don't have to go back and remember it, have a central place.
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You can write it down.
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It's very quick.
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And then you have that list to go back to in a pinch like this.
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And then strategy number three, make your go-to anchor meal.
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Now, maybe you don't have an anchor meal yet, but after this episode, perhaps you will.
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Remember our interview with Chris Wark.
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If you haven't heard that, you need to go back and listen to it.
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We actually have the full video on our YouTube channel at Power on Plants.
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So go and listen to it because it's a great episode.
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It's going to give you a lot of incredible ideas.
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But I want you to think back to his cancer finding salad that he shared with us.
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This is one meal he made repeatedly because it worked, sometimes even up to twice a day.
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It took him out of decision fatigue and was just something he could eat on repeat.
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So, what would your version of that be?
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Your go-to anchor meal.
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It could be a big nutrient-dense salad, like he did, loaded with raw veggies and fruits and herbs and nuts and flavor boosters.
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It could be a nourish bowl, maybe with some greens or grains or beans and your favorite sauce, or a hearty plant-based soup that you made in bulk, maybe even a loaded sweet potato with black beans and cilantro and salsa.
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Those are some of my favorites.
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The goal here is just have something quick and portable and easy that you can eat on repeat without even thinking about it.
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Because sometimes we get that blah feeling about eating when we just don't know what to eat.
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And strategy number four is check your to try list.
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Now, maybe you don't have a two try list.
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Well, after this episode, you should start it because your to try list are things that you've seen that you want to try that haven't had time to try yet.
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And of course, they're not going to be on your favorites list because you haven't tried them yet, but you come across these things as you're online.
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They pop up in your feed and you think, ooh, that looks like a healthy recipe.
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Or if you've been working with us, you know how to take most any recipe and turn it into a healthy recipe because you know the ingredient swaps, you know the way to upgrade your recipes that works for most any recipe.
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So you want to start pulling together your to try list, those things that you want to make when you're ready to try something new.
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I think this would be an excellent list to have if you're in a position where you think, I'm not really sure what to eat, nothing's really calling me, but I'm not so exhausted that I need a quick five-minute meal.
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And many of these recipes on your to try list may be quick, but if you've not done it before, you're not going to be on autopilot with them.
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It may take a few minutes.
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So I think it's a great idea to have this when you're just wanting something new and different, but not really sure what you want to do.
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These are the things to inspire you.
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And some great places to keep these are maybe creating a Pinterest board or even a folder inside Instagram or whichever platform you enjoy using the most.
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And always remember once you try something off this list, if you love it, it goes immediately where?
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To your new favorites list.
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Yes.
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Strategy number five: simple meal planning, not the overwhelming kind.
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You know, these are more long-term solutions that we're going to share next.
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These are the things that you can do to prevent from feeling blah about your meals before that feeling actually occurs.
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So with a little simple meal planning, planning ahead, maybe just jotting down four to five meals you want to make this week before the week is here.
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You could pull those from your favorites list or your to try list and then check what ingredients you already have for making them and make just one grocery run or order online to fill in the gaps of the ingredients that you have on hand.
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Now the ingredients are in your environment, setting you up again for big wins.
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And I think that's an excellent idea.
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And then many times people think of meal planning as this arduous all day long task when really once you have your favorites list, your to try list.
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I don't think it should take more than five, 10 minutes to just jot them down, do a quick check of your fridge or your pantry to make sure you have the ingredients.
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So that way when that time comes, you are ready.
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Step number six goes right along with this.
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And this is meal prep by theme.
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There comes a time you have to escape when you're getting the pre-printed meal plans with things you don't like that take way too long to make and that don't make you feel good because they're not healthy in the first place.
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Those days are over.
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It's just not necessary when you have these go-to lists.
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Thankfully, you can escape that.
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But meal prepping by theme is such a simple way to pull together a meal plan the week ahead.
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So think about having theme days.
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So you could have theme months or you could have theme days.
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Now, by meal plan, are you talking about a seven-day meal plan that somebody else has created for you?
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Oh, yeah.
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That's what I'm talking about.
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The exhausting kind that don't work for you because they're not the things you love.
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That's what I was thinking.
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Two out of maybe 21 meals you actually love.
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Well, that's actually going to take more time because now you're having to file through it, find the ones that you love, find the ones that you don't.
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Do you have the ingredients?
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It's really, I we've never had much success with that.
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So my thought would be don't waste your time, create your own.
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So strategy number six is you can meal prep by theme.
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If meal planning feels a little overwhelming to you, these themes make it super simple because you can do a themed month or a themed week or a themed day.
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Some themes could be Mexican, Mediterranean, Asian, maybe comfort food.
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Or if you're doing it by the days, you could have Freedom Fridays, things like that, where you have leftovers or you go dine out whole food plant-based.
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If you don't know how to do that, we have plenty of episodes for that.
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And if you think, I have no idea what number of episodes those are, jump into Peak Performance Network at poweronplants.com forward slash PPN.
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That is our group where you can search every single podcast episode and find exactly the words you're looking for.
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It will pull up exactly inside any episode where we've mentioned certain terms.
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So you could just search dining or dining out or restaurant.
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It's going to pull up all the episodes and the specific places where we've said those words.
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That is going to make things so much easier for you.
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It's a serious no brainer.
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So strategy seven is build your flavor arsenal.
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And this is important because sometimes you just need more flavor in your life.
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And that's why you're not loving the meals that you're eating.
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So you want to find those sauces and things that make your dish come to life.
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Things like fresh herbs, citrus, lemon, and lime.
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You could add sauces and things like tahini, hummus, cashew cream, hot sauce, salsa or chili flakes if you want heat, maybe even some nutritional yeast if you want a cheesy flavor or date paste for a little sweetness.
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And don't forget the vinegars because those are super important with giving you a little bit of tanginess to your dishes.
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If you think, Anita, I have no clue where to start, you need to go right now and grab the Power on Plants cookbook bundles at poweronplants.com forward slash cookbook with all the current bonuses because they are going to give you the exact place to start with the meals that we absolutely love, the meals that we eat on repeat.
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These are our go-to favorites.
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If you think, how do I start building my go-to favorites?
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This is the perfect place.
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I'm all about saving you time, cutting the steps, giving you the simplest ingredients.
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The cookbook bundles are the perfect place to start.
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You can get those at poweronplants.com forward slash cookbook.
00:15:12.799 --> 00:15:16.799
And everything you've just mentioned makes your food so much more exciting.
00:15:16.960 --> 00:15:25.600
If you're just now escaping the standard American diet, the typical food you buy in a box at the grocery store, what flavors do they rely upon?
00:15:25.840 --> 00:15:28.080
Grease, salt, and sugar.
00:15:28.320 --> 00:15:28.879
That's pretty much it.
00:15:29.039 --> 00:15:29.840
Fat, salts, and sugar.
00:15:30.000 --> 00:15:30.720
That's pretty much it.
00:15:30.799 --> 00:15:36.159
And it's kind of bland, but they keep putting it in the food because they know it has an addictiveness to it.
00:15:36.320 --> 00:15:41.279
So if you're trying to break free from that, put those fresh herbs and spices.
00:15:41.519 --> 00:15:45.759
When we cook Mexican, we'll put cilantro and lime in there.
00:15:45.919 --> 00:15:56.159
It gives it such a freshness, a punch of flavor that you break free from that typical oily, the fats, the salt, the sugar, and it makes it so much more exciting.
00:15:56.320 --> 00:15:58.639
What are your favorite sauces from the Power and Plants Cakebook?
00:15:58.799 --> 00:16:04.240
I love them all, but the one right now, as you ask me that question, the one that hits me is our Asian peanut sauce.
00:16:04.480 --> 00:16:08.240
That's so funny because I was about to give an example using the Asian peanut sauce.
00:16:08.320 --> 00:16:10.000
This is what happens when you're married for 30.
00:16:10.080 --> 00:16:11.279
How many years I'm going to test you?
00:16:11.440 --> 00:16:12.879
Well, in June, it'll be 33.
00:16:13.120 --> 00:16:16.000
I'm actually doing that because he always keeps up with the dates.
00:16:16.080 --> 00:16:16.639
And I'm not the one.
00:16:16.960 --> 00:16:17.840
He's not testing me.
00:16:17.919 --> 00:16:18.720
She just forgot.
00:16:18.960 --> 00:16:21.120
I'm like 30 plus years.
00:16:21.440 --> 00:16:26.720
But I'm going to phrase it as a question so that I don't look like I forgot, but I'm testing you, Jared.
00:16:28.799 --> 00:16:32.639
And this is the reality of living in the Roussel household.
00:16:34.480 --> 00:16:37.440
I wasn't, I didn't fall off the turnip truck yesterday.
00:16:37.600 --> 00:16:38.639
I know that would go.
00:16:40.399 --> 00:16:44.000
So the point here is we were thinking alike.
00:16:44.320 --> 00:16:46.480
And the Asian peanut sauce.
00:16:46.559 --> 00:16:50.320
That is so funny because yesterday I made this.
00:16:50.399 --> 00:16:54.320
It's like a slaw, like an Asian slaw, but it really is a salad.
00:16:54.480 --> 00:16:55.600
I just wanted cabbage in it.
00:16:55.679 --> 00:17:04.799
So I just made this salad by slicing up my cabbage and my carrots and onions and I'm trying to think what all I put in it, bell peppers and just very colorful.
00:17:04.960 --> 00:17:08.079
All these different colors, all these different textures and flavors.
00:17:08.240 --> 00:17:12.720
And I had this huge bowl filled with this amazing, life-giving food.
00:17:12.799 --> 00:17:14.640
And then I thought, what am I going to put on it?
00:17:14.799 --> 00:17:18.559
And the Asian peanut sauce, we use it for so many things, but it was amazing.
00:17:18.640 --> 00:17:19.839
I just drizzled a little bit.
00:17:19.920 --> 00:17:20.640
I didn't put a lot.
00:17:20.720 --> 00:17:23.119
It didn't take a lot because the flavor's amazing.
00:17:23.920 --> 00:17:27.839
So I put that on there with some lime and stirred it up and it was out of this world.
00:17:28.000 --> 00:17:28.640
Incredible.
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