I'm a creature of habit. I like to drink the same 400-calorie smoothie [1] every morning after my morning workout, wear the same three black pairs of leggings, listen to the same pump-up jams that I've listened to since high school (what's up, early-2000s pop/punk [2]). And as a creature of habit, I tend to make the same handful of recipes over and over.

Sure, that's mostly because I'm a terrible cook [3] and not that adventurous in the kitchen, but eating the same things over and over again can help you achieve your weight-loss goals [4]. I have lost about 15 pounds since January, and I find that eating the same lunches repeatedly has kept me on track and takes the guesswork out of tracking my meals.

Since I usually order a takeout salad for lunch anyway, I thought it would be easier if I just made my own salad and brought it in. My 450-calorie salad is actually delicious and provides all three macronutrients (protein, carbs, and fat) to keep me feeling full and satisfied all afternoon. To make things even easier, I just bring all my ingredients to work and chop the veggies when I get there. I don't have time to slice up a bell pepper or a cucumber in the morning before work, but I do have time to throw all my ingredients in a plastic salad bowl with a lid and run out the door — I like the 2.5-quart bowl from this Sterilite 8 Piece Covered Bowl Set [5] ($12). Check out my recipe below.

450-Calorie Weight-Loss Salad Recipe

• Mixed greens (usually bagged Spring mix)
• 3 ounces of rotisserie chicken (no skin)
• 1/4 of a cucumber
• 1/4 of a red bell pepper
• 1/4 of an avocado
• 2 tablespoons Greek dressing

In my opinion, the dressing makes all the difference. That's why I love Primal Kitchen Greek Vinaigrette dressing [6] ($21 for two bottles). It's made with avocado oil, so it's full of satiating, healthy fats. I also get more healthy fat from one-fourth of an avocado. For protein, I opt for a slice of rotisserie chicken; I buy a rotisserie chicken from the store on Sunday night and have it the whole week. I also love a variety of colorful veggies to add some healthy carbs.

If I have had a hard workout that morning and know I'll be hungrier, or if I want some crunch, I'll throw in a handful of crushed Parm Crisps [7] ($37 for a 12-pack) or get in extra carbs by crumbling up some Simple Mills Almond Flour Fine Ground Sea Salt Crackers [8] ($25 for six).

Although it's probably easier to keep a bottle of salad dressing in the work fridge, I don't trust my coworkers (kidding! sort of . . .) so I use the GladWare Mini Round containers [9] ($7 for an eight-count). I can measure out two tablespoons and store it easily. I love these little reusable containers for not only salad dressings, but also stashing nuts, nut butters, and berries.

I've been tracking my calories using the Noom weight-loss app [10] and love how the Noom food database is huge and includes all of my favourite foods, snacks, and salad dressings. It makes tracking so much easier. Using the Noom app, I calculated that my salad is 445 calories.

Sure, a salad isn't the sexiest lunch you can have. But this simple combo is quick to throw together, delicious, and leaves me feeling satisfied. I can't argue with 15 pounds down.