How can I eat more healthfully without overhauling my whole life?
Change one repeatable default at a time. Most people do not need a total lifestyle replacement. They need a better breakfast, a protein anchor at lunch, fewer liquid calories, a planned snack, more vegetables at dinner, or a grocery list that stops setting them up to improvise.
Start with the meals you already eat. Add protein, add fiber, reduce the most obvious calorie leak, or make the meal more predictable. For example, add Greek yogurt to breakfast, keep pre-cooked protein in the fridge, swap one snack for fruit, use a lower-calorie sauce, or make dinner vegetables automatic. Small changes work when they affect a behavior that happens often enough to matter.
Use pre-commitment and environment design instead of relying on constant willpower. Make the useful choice easier before you are tired, hungry, rushed, or stressed. A basic grocery list, a default lunch, a protein option at home, and a few repeatable meals can do more than a complicated plan you resent.
Do not mistake drama for seriousness. A calm, boring upgrade that you repeat for six months usually beats a radical plan that lasts six days. Build the next layer only after the current layer is stable.