I usually plan my meals one day in advance. That way, when I wake up in the morning, I already know the foods I'm eating, and whatever I'm having for protein has been defrosted in the refrigerator. At this point, I simply plan for tomorrow. It's very easy this way, and it's a simple method to use for staying on plan consistently. I made up my mind a long time ago to make this WOE a WOL, as I can become addicted to certain carbs very quickly, and my rational side takes a holiday when it comes to tempering this behavior.

When I shop, I'll buy protein and veggies that make up a number of meals, and then employ the day-in-advance strategy to keep things somewhat spontaneous. Find a method that works for you, and it keeps things simple while becoming easier to stay on plan. Good luck.