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I eat the same types of foods all the time. For example, breakfast is always scrambled eggs on toast, weetabix, or porridge oats with fruit. Lunch is always a sandwich or pitta bread with lean meats as the filling – or a salad (usually with turkey, chicken and various vegetables.)
My dinners I rotate a little more – I try and make sure I have something different most days. An average week would be something like: M: Lean steak, mash, vegetables, T: Baked potato, beans, salad W: Chicken in white wine sauce, mash, vegetables Th: Whole-wheat pasta and a tin of tuna Fri: Chicken breast, sweet potato, vegetables Sat: Brown rice, mushrooms, chicken and peppers in a black bean sauce Sun: Spanish Omelette and salad or a chicken/turkey roast. For snacks I tend to stick to fruit, vegetables, yoghurts, cottage cheese and lean meats.
It feels like a pretty basic diet compared to other people on here (when I read their nutritional reports.) However, I always get the correct amount of calories and rarely score lower than an A-grade nutritional report (unless I drink or eat chocolate – which I don’t do very often.)
My question – is it OK to stick to similar basic foods on a regular basis? Or is there a need to always have a wide variety. If it’s fulfilling your nutritional requirements and you enjoy the foods, I assume it is ok. But I get anxious when I look at other people’s exotic sounding menus. I like plain and boring foods!
It's absolutely ok. The only thing you might want to rotate are your fruits and veggies. It's good to buy what's in season, fresh, and local when possible.
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I actually have a very similar diet. I keep my portions fairly low to accommodate my 1600 cals a day, And have been losing a lb a week.
When I started my weight loss journey, I found foods that I liked and were nutritionally balanced and so I stuck with them and didn't vary my diet a lot. At one point I literally ate the same thing for lunch for 2 or 3 months straight.
After a while I started to get bored with what I was eating and so I slowly added more variety to my diet while still getting the proper balance of the 4 food groups. For example, for carbs I'll switch between couscous, quinoa, rice, etc. For protein I'll choose between chicken, fish, eggs, beans and so on.
I have one concern with someone eating the same thing continually. The way I understand nutrition is that all foods have different types and combinations of nutrients in them. By eating a variety of foods, you benefit from all their various nutrients and micro-nutrients.
That said, you seem to have some variety in your diet so I wouldn't be too concerned.
I generally eat the same things every single day... with maybe a tiny bit of variation of protein at dinner time and lunch time, and I have an absolutely clean bill of health. If anything eating slightly the same foods (albeit healthy and full of nutrients) every day is actually a good way to control weight - Dr. Oz has even said that too! So don't even worry about it.