First of all, I don't think pasta is too terrible if it's fitting in your macros. Wheat will have a larger glycemic impact on you though than many other carbohydrate sources (e.g. sweet potatoes, which I consider a super food for humans, alongside eggs).
The most important thing about diet change is to resist making big, dramatic changes. Think in terms of weak signals: figure out what foods would be easy to meal prep for, that you like eating, and would be good combined together in simple ways. By simple I mean very simple, pick two major macros (carbs and protein, or fat and protein). Once you've got that figured out and you've decided how to combine them, then you can add easy low-effort accessories at meal time.
I ended up landing on what I call a "power bowl" dinner meal that I eat every single night (I haven't tired of it yet) consisting of:
Mains:
- Main 1: 150 grams of sweet potato (cubed and baked with some olive oil and salt)
- Main 2: 10oz of a main protein (I rotate between chicken, cod, pork, and burger patties)
Accessories:
- 2 cups of spinach
- optional fried egg
- tomato / onion
- zero carb rosemary dressing (high fat though)
It's extremely easy to meal prep, very easy to weigh and measure, it tastes really good, great mix of macros, the carbohydrates from sweet potatoes have a low glycemic impact (unlike anything made from wheat), and I get a lot of protein. If it gets boring I can add a fried egg, or goat cheese, or change the protein, or add some green chiles, etc. so creating novel flavors is easy and doesn't require significant prep time.
At some point I'm going to start growing my own sweet potatoes and spinach at which point I only need to buy my protein and other add-ons.
I also don't have patience or energy to cook, one of my early-20s favorite meals was white rice with canned meat sauce. I don't eat that anymore but the trick to changing what you eat is to:
- Keep it simple
- Keep it whole (as in "whole food")
- Meal prep the bulk items (you can bake sweet potatoes and chicken/cod/pork in less than an hour on Sunday, then assemble the bowls easily at night)
Making it easy and simple to assemble will help keep you from convincing yourself you're too tired and should just run to Chipotle :-p This is why I like the power bowls because they don't require any special timing, or prep, or techniques, or specialized ingredients (unless you want them).
That's all for dinner. I stay fasted through breakfast and I usually eat 5 eggs with 4 slices of high-quality bacon for lunch. I have lots of nuts, fruits, and paleo granola for snacks.