New research challenges conventional wisdom about dietary variety. It suggests that people who ate similar meals repeatedly lost more weight than those with more varied diets.

To understand how this approach works, WellTuned spoke with Janet Seiber, a registered dietitian at BlueCross BlueShield of Tennessee.

“This study suggests that consistent eating routines may support weight-loss efforts,” Janet says. “Having a set of balanced meals may help establish a sustainable routine.”

How repeat meals support weight loss

Janet Seiber: Planning similar meals promotes consistency, saves time and reduces decision-making fatigue. It can also help avoid overeating.

Planning balanced meals with fruits, vegetables, protein and whole grains helps control portion sizes. Other advantages include simplified grocery shopping, easier meal prep and more manageable calorie tracking.

A key benefit is developing consistent, healthy habits around food choices.

Are there downsides to repeating meals?

Janet Seiber: While repetitive meals may help build habits, they may lead to boredom over time. This could cause a return to previous eating patterns. Other risks may include eating a lower quality diet with nutrient gaps.

Applying basic healthy eating principles when planning meals can help. Include non-starchy vegetables, lean protein sources and whole grains. Limit added sugar and refined grains.

Starting with two to three options provides variety while maintaining a consistent routine. Using a structured approach, like the Diabetes Plate Method, may also be helpful. It encourages the inclusion of all food groups and makes it easier to rotate options.

There are no rigid rules when it comes to meal consistency. Adjusting meals as your preferences, needs or schedule evolves is appropriate. For example, if your usual meal includes grilled chicken, broccoli and brown rice, you can choose grilled salmon instead of chicken. Or you can swap broccoli for another non-starchy vegetable. These substitutions maintain variety while supporting balanced nutrition.

Is meal repetition right for you?

Janet Seiber: This approach may not be appropriate for everyone. People who have a history of restricting their food choices or an eating disorder may find that repeating meals reinforces food anxiety.  There are many strategies that may support healthy eating for weight management. These include mindful eating, food journaling and setting individualized nutrition goals.

People who develop a healthy eating routine may eventually want to add more variety. If you’re unsure about the best food options, consider meeting with a registered dietitian.

“This doesn’t mean sticking with the same meals indefinitely,” Janet says. “It’s about finding nourishing options that work during a phase like weight loss. Over time, you can build on this foundation by exploring new, nutritious foods.”

More from Janet Seiber on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.