The Lazy Person’s Guide to a Healthy Diet: 8 Minimum-Effort Tips

Let’s be real: sometimes we just want to put in the minimum possible effort. The good news is, you can still be healthy. A sustainable diet is full of low-effort hacks that can make a big impact.

1. The “Drink a Glass of Water” Rule. Before you eat anything—a meal or a snack—drink a full glass of water. It’s the easiest health hack on the planet.
2. The “Add a Bag of Spinach” Trick. Whatever you’re making—pasta sauce, scrambled eggs, a smoothie—add a handful of baby spinach. It wilts down to almost nothing and you’ve just added a dose of nutrients.
3. The “Smaller Plate” Non-Diet. Don’t change what you eat. Just put it on a smaller plate. Your brain will think it’s a full meal. Zero effort, instant portion control.
4. The “One-Swap” Challenge. Don’t try to change everything. Just swap one thing. Swap your soda for sparkling water. Swap your white bread for whole wheat. That’s it.
5. The “Canned Bean” Protein Boost. Don’t want to cook? Open a can of chickpeas or black beans. Rinse them and toss them on a salad or mix them with some salsa. Instant protein and fiber.
6. The “Frozen Veggie” Lifesaver. Frozen vegetables are just as nutritious as fresh and require no chopping. Steam a bag in the microwave. Done.
7. The “Leftover Lunch” Policy. The laziest, cheapest, and often healthiest lunch is just eating last night’s dinner again.
8. The “Fruit Bowl” Strategy. Keep a bowl of ready-to-eat fruit like apples, bananas, and oranges on your counter. When you want a snack, it’s the first thing you’ll see.