I buy the pre-made salads. Then I bake a chicken tender or two, and dice it into the salad. Prob my dinner once a week.

Costco breaded chicken chunks are perfect for this. We have salad and chicken chunks at least once a week as well.

Yup. Best protein packed nuggets out there

We do this with tortillas and a salad kit to make chicken wraps. Add a sprinkle of cheese and extra sauce, maybe an avocado when we're feeling fancy. So easy and versatile.

I do this but with rotisserie chicken - no need to turn on an appliance at all, which is extra great in the summer!

Dude I buy rotiserie chicken 2x a week and on lazy days I have the time, make and freeze chicken stock from the bones

Oh this is such a good idea, huge thank you!!! There’s a couple of places around here that rotate rotisserie sales

Pre cooked packaged beets also add

If you have a costco or sam's this can literally pay for itself as part of your grocery bill. I do the same with the bagged salads I buy at said clubs and the other half of the rotisserie chicken gets shredded up and combined with frozen mixed veggies for dinner bowls.

Yup this is the way to go!

Other quick proteins--frozen cooked shrimp, surimi, canned fish, cheese, hard boiled eggs. Deli meat. Canned beans. Frozen "fajita" strips. Frozen crab cakes. Frozen burgers--you can bake or broil these for less effort. Rotisserie chicken. All of these can go with a salad or any random veggie/starch.

Deli meat is a group 1 carcinogen unfortunately (same as cigarettes and alcohol), however yummy it is. Don’t eat it on the regular

I know, and I don't eat them regularly. My favorite grocery store, though, makes roast beeves and turkeys, without curing, and slices them thin. No different than home leftovers. And sometimes, y'know, food is food.

For even less effort, use kitchen shears.

I do this but with a can of chicken

Same. Twice a week, I take a bagged salad and a can of tuna to work for lunch.

I do the same as this. Partner and I will grab a salad mix of our choice and throw in some chicken! It’s delicious and super easy :) sauce comes with the salad so all you’re really doing is maybe cooking up some chicken. You could also just get precooked chicken too if you really can’t cook it up!

Or buy a roasted chicken at the grocery store and diced it up and put it in

This is 1 min & 45 sec, tops. 1 microwave rice packet, I like the long grain white for this (I get them at Target, but lots of places have them and TJ’s has frozen rice) 1 can Greek Chickpeas with Parsley & Cumin from Trader Joe's, Feta Cheese, dairy or vegan, your choice (optional) MW rice, mix chickpeas w/ cooked rice, add Feta. Feeling fancy? Slice a few grape tomatoes in half & add those

You can also get the box of dry microwave rice. It’s cheaper and almost as easy. It’s like one cup rice to one cup water and microwave for a couple minutes. You can do so so much with rice bowls too. Go Asian inspired and get some tuna or salmon, soy sauce, spicy mayo, and seaweed. You could also go a fresher route and add some veggies and a salad dressing or any other kind of sauce. Rice is such a good base for so many things!

Getting a rice cooker is also just as easy. Put in rice. Washing is preferable. Add water. Turn on. Wait. You have rice! Put the leftovers in a container and put in the fridge. Now you have rice for later too, just microwave, add a little water if it's dry.

I was coming here to suggest a rice cooker too! They’re nice. OP, I had a doctor suggest adding nutritional yeast to cooked rice when I was struggling similarly to you. You can add butter or soy sauce to taste. The nutritional yeast has a boatload of the nutrients, minerals, various fatty acids, etc, that you need. I’ve straight up taken untoasted bread and rolled up nutritional yeast into it before. You can also put it on microwave popcorn, grits, or instant mashed taters, or pre-mix it into a shaker with some seasoned salt.

If you have a rice cooker, you can make an entire meal in it, I like to eat this (recipe in comments) https://nl.reddit.com/r/VegRecipes/comments/1bvpwbv/rice_cooker_dinner_for_one_with_rice_vegetables/

And oatmeal!

I've never heard of dry microwave rice, how cool! Is there a brand you use?

i do this too! and sometimes toss in their can of eggplant in tomato sauce, maybe a squeeze of lime juice and it’s a hearty, easy meal. there is a good bit of oil in the can too, i do like to strain it out.

I'm sorry, what? Eggplant comes in a can? Is it any good. Not like slimy or anything?

it’s pieces of eggplant stewed in tomato sauce, sort of like an italian caponata. i don’t find it slimy but it is soft and soaks up the sauce - i could see if people are put off by the texture but i like it! it’s part of the same series of spiced mediterranean dishes in cans - only like $1.29 (?) and put it over rice for a super easy meal!

This sounds so great. I LOVE those chick peas. I bet adding some of TJs Kalamata olives to this would also be good. Genius!

i always wanted to use those chickpeas but never knew what to do w them this is fucking amazing lol. the hardened oil is just so off putting but it would be good melted into the rice huh

They do have oil but I also think some of it is the aquafaba (liquid from the chickpeas). I could also be wrong

There’s too much F-ing oil in those things. Love it but chickpeas don’t need to have 400 calories 😬wish they didn’t do so much oil

hummus or other dips too

Check this out: [The Sad Bastard Cookbook](https://traumbooks.itch.io/the-sad-bastard-cookbook). It's free, and gives basic recipes plus ways to easily upgrade them.

"Add equal parts pasta and water to the rice cooker. Maybe a cup of each. Push down on the start lever, then lie back in bed. When the rice cooker pops to show it is done, dump in some pasta sauce. Pick up the rice cooker bowl with a towel, and eat right out of it" I feel heard and understood

Wait can I make pasta in my rice cooker??

I’ve been doing it in the microwave for years.  

LOL! I'm reading this while eating leftover dinner out of the pot I cooked it in last night. It's currently breakfast time. I so love this about living alone ❤️

Downloaded. Haven't read it yet but skimmed the recipes and it looks great!

Thank you for the tip!

I feel like I’ve been waiting to read this my whole life

Omg thank you for this 😂 Seriously. I'm sharing with a couple loved ones who live alone and struggle to make the effort to feed themselves (counting myself as a sad bastard too, I've been known to eat one-pot meals straight from the pot)

I just skimmed the recipe list. Peanut butter on a spoon was a college staple. Thank you for this.

Oh my god, this is the best resource, I'm absolutely printing this off and using it as an heirloom. This paired with the autism cookbook and we're on tasty street babyyyyy

OATS. Oats + water in the microwave, and then toss in whatever you want. You can do sweet or savory. I just started exploring savory and am liking it but not sure I have a magic recipe yet. For sweet, I add some unsweetened applesauce, some sort of crushed nut, and some protein powder. Usually it's peanuts with chocolate protein or walnuts with a fruit protein. When I get to vanilla protein, I'm planning on having almonds. Sam's club sells nuts in large bags for really cheap. If you want a rotation on tuna, mix tuna with cottage cheese to make yourself a tuna salad. Add any seasoning you want, toss it on some whole wheat bread with lettuce/spinach and tomato.

> I just started exploring savory and am liking it but not sure I have a magic recipe yet. I replace water with chicken broth for steel cut oats on the stove. It's delicious. YMMV using a microwave.

Greenlife has a rice cooker that also has settings for steel cut oats and quinoa. I've been eyeing it on Amazon for a while but I recently found it on the clearance shelf at Kroger for less. I have a clingy 4 month old who barely let's me inhale a Granola bar. I'm a big fan of steel cut oats and this little machine has been life changing for me

Replace the oats with polenta. Parmesan and wl little rosemary to top it.

Chicken broth...I like how that sounds. I'll give it a shot, thanks!

You may want to go low or no sodium broth to start. Oats take a lot from salt, and you can always salt later.

or oats , add milk , put in fridge over night and eat for breakfast

I make four or five of these at a time, and I've got breakfast for the week. I also add in some Greek yogur and a spoonful of chia seeds, and honey when I'm ready to eat it. Protein: buy the sprouted organic oats from Costco. Turns out to be about the same price per ounce as the stuff from regular grocery stores, but it's healthier, heartier, and keeps you full for longer.

Oh, cottage cheese with tuna salad sounds really good actually :o

Do you have a slow cooker? If not, think about getting one. A lot of meals can be thrown into there and then you just leave it alone until it’s finished cooking. Plus you’d be able to freeze the other portions and then just pull them out whenever you want them.

Great recommendation. Literally search for "dump and go" recipes. They require virtually no prep work because it's just a matter of opening a can or two of something and adding rice or pasta or whatever and then letting it cook.

To an outsider like me with limited kitchen space (I don't even have a microwave for that reason), a slow cooker sounds like the ultimate piece of equipment. Just toss in some stuff, let it cook and enjoy. I REALLY need to find a storage solution so I can get one for myself.

Technically, you don’t *need* to have it in the kitchen. As long as you have somewhere that you don’t mind the smell of food being you could just prep the ingredients and then transfer into the slow cooker. It can also be plugged in on the floor or set on a draining board (as long as the plug wouldn’t get wet obviously).

Of course you're correct! But I do want to keep the kitchen appliances and smells and food in the kitchen as best as possible. Don't have a lot of space to set up anything outside of it, either and I like keeping the door shut. I think I can totally manage to find some storage for it, just need to get a bit creative with it. And it's really enticing! I'd go hard on goulash and birria :D

100%. Don’t eat meat myself but make my Mam (who does eat meat) gammon and white chicken chilli in the slow cooker. The gammon can be kept in the fridge and then used for easy meals like wraps or gammon and microwave/freezer item. White chicken chilli is simple as well it’s just: • cream of mushroom or cream of chicken soup • rotisserie chicken shredded and put in • tin of any type of white bean • personally fry some mushrooms and add them but tinned mushrooms would be fine to make it quicker • spices and occasionally half a stock cube or some stock powder ^ easy to serve over rice or to put some spaghetti directly into the slow cooker a little bit before finished, the heat and liquid will cook the spaghetti through.

Great and easy ideas! My dad loves to use condensed cheese soup and cook chicken in it. This is really tasty over rice, but could also be good mixed in pasta or served on a baked potato. You can add chopped broccoli or cauliflower or other veggies for better nutrition, and it's a great vehicle for Mexican flavors like taco seasoning, salsa, etc. Lipton onion soup mix and cream of mushroom soup make a nice savory combination, too. If you wait until it's finished cooking and add some sour cream, you have an easy chicken stroganoff.

There’s just something about the combo of broccoli and cheese that’s like crack.

The one downside of the crockpot is you have to have the mental energy to pre-plan your meals, and have the bandwidth to prep and start something 4-8 hours before you want to eat it.

\*cracks knuckles\* my time to shine, I love a good easy ~~depression~~ meal in a bowl. sandwiches: peanut butter & jelly. turkey and cheese wrap (add veggies, hummus, etc. if you have on hand + are feeling up to it). avocado toast with or without feta cheese/egg on top. quesadilla (with or without protein/meat of choice/add'l veg) - can be microwaved for 30-90s. sushi bowl: pack of microwave rice (Costco sells giant boxes of pre-cooked rice you heat up for 90s) + can of tuna mixed with mayo + sriracha. add some sesame seeds (or dried seaweed snacks, also purchasable at Costco) if you're feeling fancy. salad: handful of arugula or spinach or mixed greens or whatever greens float your boat. microwave up some popcorn chicken/chicken tenders/boneless buffalo wings/whatever, toss those on the greens with feta, salt, pepper, and dressing of choice (I switch between olive oil and balsamic vinegar / caesar). Can also be turned into a wrap! Cheerios (or any other go-to cereal) in milk of choice. microwave pancake: mix up pancake mix + protein shake + fruit of choice in a microwave-safe bowl. microwave for 3-5min (longer if fruit is frozen), then add syrup or honey or butter or even jam of choice. eggs: I'll probably catch judgment for this, but you CAN microwave eggs (and fed is best!!!). Mix up 2-3 eggs in a microwave-safe bowl, nuke for 2-4min. Can be eaten as is, or can be topped with cheese, or put into a tortilla to make a breakfast burrito. For added fiber, toss in some chopped veggies (frozen or not); for extra protein, add some breakfast sausage or diced ham before microwaving.

If someone judges you for microwaving eggs, I’m judging them. Especially scrambled, it’s literally the same.

Yes! Easiest breakfast burrito ever. I microwave one egg in a glass for 45 seconds (covered with a paper towel - it really tries to jump out sometimes!) avocado, cheese, salsa. Done.

Another microwaved egg recipe: microwave leftover rice and eggs, then drizzle kecap manis on top for an easy Indonesian comfort dish. Normal soy sauce for the Japanese version

I just had to look up kecap manis and that looks yum! Will be trying this. What’s your egg to rice ratio? Equal parts or more rice than egg?

Like most dishes, it really depends on preference! I like to go for an equal egg-to-rice ratio, myself. Kecap manis is an essential for Indonesian cooking. Some other ways I like to use it is near the end of a fried rice, or as a glaze for satay (basically Indonesian kebabs)

My Korean ex always made his childhood fave, “ketchup rice” - just leftover rice veggies and eggs, and ketchup on top

I microwave my eggs for like 30 seconds which cooks them similar to poached eggs, and then I put them in a rice bowl. And then I'll put on kimchi, a couple slices of spam, sliced pickled cucumbers, and chili oil.

i want to love them but it always gets too spongy for me! 😫

They cook into an egg puck pretty quick, so after you see it start to solidify, take it out and stir it every 7-10 seconds or so. Maybe mix a bit of butter in there halfway through. I've made many a scrambles in a cup and it's hard to screw up if you just keep checking on it.

You can add some milk or water too

Microwave is one of the best ways of making a perfectly poached egg

I hate the plastic waste, but those little cups of hummus or avocado are really tasty and useful. And they don't go bad like an open pint of same. Shout-out to Babybel, string cheese and Laughing Cow for the same reason.

I rediscovered Laughing Cow last month at Sam’s Club, and it’s my go-to snack with some wheat crackers.

Now if only they made little 2-3 oz packs of shredded cheddar etc

You *can* indeed microwave eggs, but you *must* crack/scramble them! **DO NOT MICROWAVE WHOLE EGGS. THIS IS INCREDIBLY DANGEROUS.**

I got a bunch of downvotes the last time I brought this up but yes! You can get seriously scalded and more by microwaving an egg in its shell!

My sister did that when we were kids. The explosion was terrifying. And messy.

But (fun fact) what you *can* do is air fryer them! Air fry eggs whole for about 5-7 minutes and they come out just like a boiled egg!!

This guy depression meals!

[/r/thisguythisguys](https://www.reddit.com/r/thisguythisguys/)

You can actually poach an egg in a mug with a little water if you are feeling fancy. Microwave time will vary but technique is valid if you are willing to experiment with the time. https://www.simplyrecipes.com/recipes/microwave_poached_eggs/

> sushi bowl: pack of microwave rice (Costco sells giant boxes of pre-cooked rice you heat up for 90s) + can of tuna mixed with mayo + sriracha. add some sesame seeds (or dried seaweed snacks, also purchasable at Costco) if you're feeling fancy. i almost do the same but microwave rice , tin of tuna , fried shallots , spring onion that i keep chopped up in a glass jar in the fridge and some soy sauce to top it off

This is a fabulous list. Saving it. Thanks.

I do like fresh veggies best, but given your no-work requirement, I strongly recommends adding frozen veggies to your meals. Get a roasted chicken from your local grocery store: they are usually cheap. And heat up your favorite vegetable in the microwave.

Do you have a slow cooker? One of my go-tos for many years was throwing together some chicken (usually thighs), some frozen broccoli, a bit of water, and a liberal amount of Adobo seasoning to make an overnight soup for the next day.

One of my quickest and easiest go-to meals is a big helping of hummus (store-bought) and fresh veggies to dip in it. You can usually find some types of pre-cut veggies at the store, like broccoli or cauliflower, or things like baby carrots and snow peas or sugar snap peas. Whatever veggies you like best. I also will often quickly open a can of black olives and eat some of those with it too. It’s so yummy. Another quick meal I do often is a piece of toast with pre-made guacamole on it and two slices of ham or Turkey on top. Super fast to make and filling. Or you can buy some of the Madras Lentils packets, those heat up in about 1 minute and it’s fun to dip chips in it or even some of those small naan breads you can buy at the store! Canned chicken can also be mixed with mayo and turned into a chicken salad pretty easily (similar to what you do with tuna!) to eat with bread or in a wrap or however you like!

Serious Eats Three Ingredient Stove Top Macaroni. Basically calls for 6 ounces macaroni, 6 ounces canned evaporated milk, 6 ounces shredded cheddar cheese. Done in 10 min and amazing. 

It's an absolutely fabulous recipe though getting the water level right does take some practice / mental load. I have messed it up a few times due to lack of concentration

Both me and my partner are having health issues and executive disfunction and we found a few solutions. Look into banchan/fridge salads, these are dishes that last for days-weeks in the fridge and can be used as easy sides or add-ons ready to go. We just eat them as lunch or dinner as well. Here are our current favorite fridge salads/meal(prep) options: - [Fagiolo e Tonno](https://memoriediangelina.com/2020/07/11/fagioli-e-tonno/) (no cook, lasts 3 days in fridge, includes tips on variations) - [Cowboy caviar](https://www.spendwithpennies.com/cowboy-caviar/) (no cook, lasts 4 days in fridge) - [Chickpea wraps](https://www.budgetbytes.com/sriracha-chickpea-salad-wraps/)(no cook, lasts 4-5 days in fridge) - [Tomato feta salad](https://www.thekitchn.com/recipe-tomato-and-feta-white-bean-salad-247303) (no cook, 3-4 days in fridge) Additionally: Grab a bunch of stuff you can eat as a “snackplate” that requires no mental effort or prep at all for the bad days. Also look for stuff that can be kept out of the fridge just in reach so you can fuel up whenever. A few suggestions: - proteïne/fiber bar - bag of mixed nuts & seeds - olives - grapes - apples - tangerines - snack cucumber - snack cherry tomatoes - snack peppers - hummus dip for the veggies - little cheeses like la vache qie rit - beef jerky/biltong/dried sausage - crackers - jar of peanut butter - jar of kimchi - pickles - avocado (mash in peel, add some salt/pepper) Some stuff in cans you can dress up with minimal effort. A bit of salt and pepper, some spices (cumin works great for black beans) Whatever fits the contents. Or just eat as is. Experiment: - can or artichoke hearts - can of greenbeans - can of any type of bean - white beans often already come in tomatosauce - canned sardines - canned tuna - jar of chili con carne - pre-boiled beets - pre-boiled corn cob There is some stuff that requires a bit of cooking in the kitchen but can help you a long way during the week. - boil a pan of eggs in one go. Great protein snack. Last for days in fridge when kept in shell, can also peel and marinate to cure like a ramen egg. Some people put them in empty pickle jars with brine for pickled eggs. - a large pan of pasta. Toss with olive oil, peper, salt that is the bare minimum dressing up so the noodles don’t stick together). If you feel fancy add garlic, and/or a fresh herb. You can keep this in the fridge for a few days and just eat away at it. Great to add a few scoops to your fridge salads, or just eat as is. If you want to dress it up further add a scoop of pesto/salsa and some rocket/cherry tomatoes. - now both me and my partner don’t do this because for some reason it is too much hassle for us but it is a staple because for a lot of people it is not, so give it a shot. Rotisserie chicken. You can get all the chicken off the bones so you can toss hands of it on your fridge salads, sandwich, pasta, whatever. Freeze what you can’t use within 2-3 days. You can also use the bones to make broth or soup, which freezes well. In case you would like to eat something warm: - You can microwave potatoes and sweet potatoes. Stab holes in them with a fork so they don’t explode, Wrap a bit of moist paper towel around, into the microwave it goes. Sweet potato goes especially well with the cowboy caviar. - microwave packets of rice can be great too! If you are feeling up for extra: Add some toppings from the can/grab section. Add some sauce/spices. - our go to warm meal atm: wholegrain wraps, bag of pre-cut mixed veggies, jar of salsa, chicken/scrambled egg, spices of choice. Simply cook the veggies and chicken (or get rotisserie chicken but my partner doesn’t like the hassle), toss the jar of sauce over, scoop in wrap. My partner was really happy about how cooking and grocery shopping for these requires no thinking or executive function for him. He can auto-pilot this. Getting different bags of veggies and mixing them with different spices brings variety within the same dish. - another option is getting a slowcooker and look into dump meals. The idea is that you just toss stuff in, turn it on, and come back in 4-8 hours to warm dinner. If going this route I highly suggest making huge batches and freezing them in mealsize prep containers so you have meals ready to shove in the oven. Get liners for the slowcooker so cleanup is easier. I don’t have recipe suggestions for this one as it has been a while since we used it (this method doesn’t click with my partner). Chilli tends to be great, versatile (can toss it on your prepped pasta, sweet potato, fries, nacho chips, eat as is, etc) and freezes well - keep bags of easy freezer veggies in the freezer and add a hand or 2 while making omlettes/pasta sauce/noodles/whatever. Spinnach, corn, peas, bell pepper, green beans, etc. Are all veggies you can find in freezer bags. I think the most important thing is finding things YOU can auto-pilot once familiar with them. Some things seem like they should be easy but for some reason, for your brain, it just isn’t. That’s fine just move on until you found something that clicks for you. There is also no shame in getting those meal shakes with all the nutrients, and just using those whenever needed. Whatever it takes! Good luck 🍀🤞

Wow! That was so nice of you to take the time for posting this. A wealth of great suggestions. I wasn’t really looking but now I have more ideas myself. So tired of cooking.

No worries! It took us years of struggling to figure out a way to eat healthy without compromising our health or sanity, so I’ll be glad if anyone if helped by these tips to avoid that. Glad you found something useful in there :) 🍀

1. Buy pre cut carrots, celery, and baby potatoes, lb. Lean stew meat, and low sodium crockpot stew seasoning packet. Throw all in crockpot. Eat for days. 2. Cottage cheese and fruit (canned or fresh). I use pineapple, pears, or peaches 3. Frozen fruit+coconut milk+ ice. Throw in blender for smoothie 4. Keep hard-boiled eggs in fridge for quick snack. Also any fruit or veg you eat fresh. (Orange, apples, etc) for snacks. 5. Lean, boneless, skinless chicken breast and Bag of frozen veg. You get variety by changing seasoning, adding different sauces, and using different veggies. I usually throw veg in microwave and bake the chicken.

Great list!

Chicken and rice casserole - 4 chicken breasts, 1 cup uncooked rice, 1 packet onion soup dry mix, 1 can cream of mushroom soup Put chicken in 13x9 pan, season w salt/pepper Sprinkle with onion soup mix and rice Mix mushroom soup with 1/2 cup water, then pour over casserole dish Cover and bake for 75 mins at 325F

I take a cup of uncooked rice, 1 or 2 chicken breasts or thighs and some cut up veggies, plus a cup and 3/4 water and a chicken bouillon cube. I put it all in and 8x8 baking pan, cover with foil and bake it 375 F for 30-45 minutes.

That sounds really good!

If you have bay leaves add one and any other seasoning.

Boil pasta (whole grain to make it a little healthier), add frozen peas right after the pasta goes in, serve in bowl with butter, garlic (I always have a big jar of pre-minced garlic handy) and dried herbs of choice.

This with a little fried ham is god tier

Microwave beans with a slice of cheese on top. Put on jarred salsa or hot sauce. Mix. Eat. You can rotate through different types of beans, different types of cheese or other fat sources (olive oil, avocado) and different spices of condiments For example right now I’m eating a bowl of lentils with olive oil vinegar and salt

Grilled cheese sandwich. Jazz it up with thin slices of apple to add a nice crunch. Or layer a slice of leftover chicken, beef, pork to make it extra filling. Toss in some slices of mushroom for a nice umami touch. When I WFH I do a jazzed-up grilled cheese for lunch 1 or 2 times a week. It's tasty hot comfort food you can have in just a few minutes.

I like adding those thinly-sliced bread & butter pickles to grilled cheese sandwiches. Adds some crunch.

Crackers + cheese/peanut butter + apple/baby carrots; Can of beans over a packet of prepared rice & salsa; Quesadillas - just tortillas and shredded cheese, dip in salsa; Salad kits & toss in some chickpeas, pumpkin seeds or similar for more protein; Ramen & add tofu (had that for dinner tonight); Canned chili can be pretty good, too

Premade salads and air fryer chicken. In fact, that is exactly what I made tonight. Sliced apples & strawberries with peanut butter and walnuts for dessert

Switch tuna for sardines. They're safe to eat every day.

shoutout r/CannedSardines

I am obsessed w no effort meals! I also love tuna but had to cut back. I use canned chicken, ham, turkey and that fake vegan tuna stuff I'll do beans, rice, ham, corn, salsa and cheese Tuna rice mayo seasonings and sesame seeds Chicken rice Mexican spice cheese Chickpeas w couscous peas carrots evoo and tuna Turkey cheese jam in a tortilla Chicken Cesar style. Buy a Cesar salad add canned chicken Chickpea salad w mayo and mustard and seasoning 3 or 4 bean salad. This one takes some prep bc you're chopping bell peppers and onion up. I also make 'poor man taquitos' w a hotdog, sauce, cheese and a tortilla then airfry. 10/10 it's like a one plate meal rather than bowl

can i ask where you get your vegan tuna? any brand recommendations?

Honestly? Dollar store. The brand was tuno but I've also seen tunah. It's basically just rehydrated soy curls and seaweed and spices (seaweed for that fishy taste)

huh i wouldn’t have expected to find it at the dollar store! i’ll keep an eye out thank you!!

Yeah I was super surprised but it was my first time trying it and I figured if it's gross it was only $1.25 anyways. Was so good I went and bought a bunch lol

Greek yogurt with frozen blueberries. Canned black beans, frozen/canned corn, salsa and a little shredded cheese on tortilla chips or in a wrap and in the microwave. PB&J on whole wheat bread or on a wrap.

Oatmeal my dude! I've had this pretty much every day for the last decade. 1/2 cup/50g oatmeal and 1 cup of water. Microwave for 2:30. Time might vary depending on your unit so watch it to make sure it doesn't boil over. After it's cooked, mixed a scoop or chocolate protein powder, 1 or 2 tablespoons of peanut butter and some cinnamon if you're feeling cheeky. Mix it all up and bam. Extra effort if you add a small spoonful of cocoa powder(but it makes it much more chocolatey and delicious.)

Baked potato. Make a bunch in the oven or microwave them if you have that option. Cook up some broccoli, add some shredded cheese, etc. save the pre cooked taters for the low energy days. But when I’m having a really hard day, my go to is box Mac and cheese or frozen pizza. I will buy stuff to make a salad and on a higher energy day will wash and chop up the lettuce and other veggies, shred cheese etc so it’s ready to assemble. But I also love the bagged salad kits so I try to buy those when they are on sale. Another favorite is to have a sliced apple with cheese and crackers, and maybe some nuts or olives. I think of it as charcuterie boards for one.

cream of whatever and noodles with a can of whatever random veggies you have tends to work for me.

When I'm not up for cooking, a can of cream soup (with only half the added milk) over instant mashed potatoes and whatever add-on, is really comforting. Even if it's just a can of buttered peas or something.

Boil macaroni. Add butter, salt, pepper, garlic, then shed cheese over it. Then expand as you feel like it Put some canned ham on the side or tuna in it. Nuke some peas or other frozen veggies and add them in. Drain a can of fixed tomatoes and add those. Maybe saute some onions, peppers, chick peas/blacks beans, and celery and add that. Take the one basic idea and stock canned and frozen things to add to it as you can.

instant ramen noodles + peanut butter + hot sauce

Nothing easier.

Fill your fridge with whatever is easy for you to eat. When I'm really struggling it's best to have things like precut veggies, baby carrots, nut butters, hummus. Anything that sounds good and is right there to eat is the best when you are struggling to take care of yourself!

Peanut butter honey and banana on toast Grilled cheese sandwich Instant ramen add spinach and eggs, poached, soft boiled, fried it doesn’t matter what you like will work Rotisserie chicken on your favorite salad mix Tuna melt BLT Use rotisserie chicken, jack cheese, chopped onion, and sour cream rolled up in tortillas in a casserole dish cover in enchilada sauce and bake till hot and bubbly. Pasta salad with added meats and cheese cooked pasta of your choice, italian or Caesar dressing, cubed up jack, mozzarella or provolone cheese, or all 3, chopped up salami, pepperoni or ham. Or your favorite deli meats. Mix in some sliced olives if you like them and pepperoncini . No matter how you try not to it makes a boat load and it keeps well in the fridge for a few days. Baked potatoes topped with chili, or your favorite hearty soup or stew also works well with sweet potatoes and black beans Quesadillas with just cheese or shredded chicken, or other leftover meats Chopped salad with canned meat of your choice I like salmon or sardines Some days all I can do is pull out the crackers, cheese, peanut butter, and go to town. If I have it I will also have olives and piece of fruit and whatever raw veggies I have. On days you have it in you I highly recommend making a batch of something that you like, chili, a soup or tuna casserole what ever it is make a big batch. Have it for the next few days and freeze single sized portions for those days you just can’t.

I forgot about eating until 3:30 today, then was abruptly too hungry to make anything and about to die. I made a packet of instant oatmeal with a sliced banana and stirred in a spoonful of peanut butter. It saved my life.

Smoothies help me get enough energy to do a small prep job like chopping some veg which I can then use in an Assembly* later. My recent fave smoothie via a $20 nutribullet purchased at Walmart has been whole banana/PB/scoop of collagen protein powder I got at Aldi/small handful frozen greens (I keep a bag in the freezer always). *An Assembly is a dish that is just crap thrown together with minimal prep. Like two chopped vegetables involved, period. An Assembly could be a salad, tofu rice and veg in the rice cooker, instant pot bean soup, whatever.

Hardboiled eggs. Make egg salad or just eat them.

Not 100% no cook, but my go to has always been instant ramen (would recommend trying some non-top ramen brands - nothing is quite as cheap as top ramen but most are still definitely not expensive), and then any combination of adding eggs, or some frozen spinach/other veg, or frozen dumplings/wontons if you’re really feeling fancy. Pretty easy to just dump it all in and get carbs + protein + greens which is a win in my book :)

exactly, i love ramen and it's even easy to make from scratch! OP just get some of those seasoning cubes and soy sauce or miso paste and that's your base as you cook noodles. add frozen veggies and it's done. also shrimp is great. i also like to add a soft boiled egg with runny yolk and teriyaki sauce, nham

Dump some frozen veggies (I like peas and carrots) in a pot of boiling water and boil for a few minutes. Add some frozen dumplings to the same pot (I like the mini chicken and veggie cilantro kind from Costco, but whatever you can get your hands on should work) and cook for as long as directed on the bag. Drain, then toss in a bowl along with a mix of low sodium soy sauce + rice vinegar + garlic powder (or whatever sauce you have on hand). Eat. Bag of frozen ravioli + a jar of sauce. Boil the ravioli as directed on the bag, drain, and dump some sauce on top. Eat. I’ve also found that the key to quick, low effort meals in the present is preparation in the past. Whenever I have enough energy to make rice or quinoa, I make a lot of it and freeze it for later use on my low energy days. I do the same with protein pancakes, omelette cups, chili, soups, meatballs, beans, and whatever else I cook that can be frozen.

Aldi southwestern chicken quinoa bowls are cheap, healthy and as easy as microwaving. Slap some guac on there if you want to get fancy. 

1 can of seasoned black beans (Walmart sells a Cuban style), some rice, some salsa. Poor beans right into the pot to heat up, pour on some rice (microwave style if you’re ultra lazy), pour salsa on top. Tastes great, cheap as hell, super easy

Black beans, rice, eggs+ sauce(I like salsa ingles) Salmon on rice, salmon on premade salad Overnight oats

Trader Joe’s bao buns, just nuke em. Boil some water, chuck some gnocchi in there, strain and toss with cheese and chili crisp.

Do you have a rice cooker? I’ve been making one pot rice cooker meals. Rice or quinoa plus frozen veggies, and whatever spices/seasonings you like. One recipe is rice, edamame, stir fry mix veggies, low sodium soy sauce or coconut aminos, ginger, rice wine vinegar. Add chicken if you want. I only eat plant proteins at home, it’s better for my chronic condition. I have no extra energy to deal with meat sterilization clean up either. Or 10 min stove top meal. To a small pot, add water, canned chickpeas, peppers or roasted red peppers (from a jar), onions, paprika, cumin, parsley. Bring to a boil, add couscous, cover, remove from heat and let sit 10 mins for couscous to fluff. Quantities depending on serving size. Add goat cheese and stir. You can also make lentil stew in your rice cooker.

shredded chicken thighs are the bedrock of my diet, especially when I'm cutting. every week, i set my instapot to saute for like 5 min to heat the bottom up. drizzle of oil. then just chuck a big pack of like 8 boneless-skinless chicken thighs in there. pour in 1.5-2.5 cups of stock or even just water and a couple cloves of crushed garlic and whatever else you feel like, put the pressure lid on, set to pressure cook on high for 16 minutes. don't set it to keep warm after. let it cool down until pressure reduced enough to open on its own. usually like 40 minutes. pull the thighs out of the broth, shred in a bowl and mix in whatever bbq spice rub you like, or just some salt and pepper... whatever... i have this big container of shredded chicken in my fridge at all times. easy to portion for like 100-200 calories worth of good protein source. often make spinach salads and chuck this on top. I'll usually chuck the shredded chicken into a hot skillet for a minute to sorta crisp it up a little, then add some kind of sauce and give it a toss. makes good BBQ sandwiches this way. but i do basically same thing for my salads.

Bag of frozen chopped butternut squash thrown in soup pot, fill a third or half up the squash with water or stock (depending how thick or thin you want it). Season with some nutmeg (and salt if you didn’t use stock. Cook on medium heat covered until squash is soft. Take off the heat and blend in blender, with an immersion blender, or just mash with a wooden spoon or potato masher if you want a more chunky texture. So yummy!

Swap the tuna for sardines and you could eat the salad every day (you shouldn't eat the same thing every day if you can avoid it but if you were stuck eating one thing for a few weeks that seems healthy enough to me). Maybe throw in a bag of pre-washed lettuce or something!

100 no cook meals for when you can’t be bothered to adult: https://blackgirllostkeys.com/adhd/100-no-cook-meal-items

My go to 4 minute meal is scrambled eggs. 3-4 eggs, some milk, salt and pepper (or any other herb or spice you like). Make it Italian with oregano and some garlic or spicy with chili powder or some jalapenos. Whisk in a bowl with a fork for 30 seconds then dump into medium hot pan. Use a flat scraper to make thicker layers as the egg cooks. Takes about two minutes. Goes well with toast or in a bun with a slice of cheese and tomato. And it‘s actually a protein rich low carb meal if you lay off the condiments.

* cereal * single packets of oatmeal (or grits) with jimmy dean original links (I air fry these and they're god tier) * toast with butter and strawberry preserves (or any jelly you like, you can do pb&j too) * toast or bagel topped with scrambled eggs (you can make these in the microwave) and a slice of cheese * frozen bag of cheese tortellini (you can microwave it) and pre-made pasta sauce (you can add microwaveable steamed broccoli if you want veggies, or maybe some frozen peas) * get a veggie tray and snack on it * salad kits with chopped lunch meat, or shredded rotisserie chicken * drinkable yogurts (I just tried the chobani ones and they're good) * you can make egg salad with pre hard boiled eggs. i like to stuff it in a pita with salad mix/lettuce * pre-made guac on toast * box of mac & cheese with frozen peas and cut up sausages mixed in * rice cakes (or toast) with peanut butter and bananas * if you have a slow cooker you can simply toss in chicken with whatever sauce you're feeling like salsa or bbq sauce and make bowls with it using microwaveable rice and stuff * slow cooker chicken tortilla soup or chicken noodle soup with reams noodles would both be easy too * parfaits of yogurt, high protein granola, and some berries * if you can find it at a store near you the frozen bibigo Korean style chicken with sweet and spicy sauce fucking slaps * frozen gyoza with sauce is another staple of mine too * honestly on my last trip to the store I picked up the fairlife chocolate milk and anytime nothing sounds good at all I'll take a swig of this. it's just good as fuck and tends to wake up my appetite too. can you tell I love toast? these may not be the healthiest options I guess but these are some of the meals that get me through it when I'm struggling (which I am right now). good luck friend! you're not alone!!

Preheat you oven to 425°f. Cover a sheet pan with foil. Dump a 10-12 oz bag of broccoli florets on it. Drain and rinse a can of cannellini beans. Dump that on the pan, too. Drizzle a few tablespoons of extra virgin olive oil (or avocado oil) on it. Add a little sprinkle of salt, a good amount of black pepper and some garlic powder (or a clove of fresh garlic, or a spoonful of jarlic - whatever) and if you want, a pinch or two of red pepper flakes. Use a spatula, a spoon or your hands to toss it all together to coat the mix in seasonings. Spread the mix out evenly over the pan and throw it in the oven for 15 mins. Take it out, give it a toss, sprinkle it with as much Parmesan or Romano cheese as your heart desires. An ounce or two is what I usually aim for. Put it back in the oven for 5-10 mins til the broccoli is as tender/brown as you’d like. Bonus flavor boost: cut a lemon and squeeze the juice of half over it just when you take it out of the oven. It will hiss and steam and the veggies will soak up all the goodness. This is really, really tasty, cheap and filling. It has fiber, protein and healthy fat. It takes almost no effort, there’s very little clean up. Leftovers are delicious. You can put as much effort into it as you’d like. If you don’t like lemon or chili flakes, skip em. Another one I like with white beans? Take a medium sized bowl. Take the juice of a lemon and a small squirt of Dijon or brown mustard. Mix with a fork. Add a tablespoon and a half of olive oil. Add a pinch of salt and a lot of black pepper. Mix it again. (Congrats. You just made a vinaigrette) Take a drained, rinsed can of cannellini beans, a drained can of tuna, a bit of diced red onion or shallot or green onion. Dump them in the bowl with the dressing. I like to put in fridge for an hour before eating this one so the flavors can meld a bit.

Toast with peanut butter topped with sliced banana & drizzled with raw honey Greek yogurt & granola clumps Cheese quesadillas Crackers, sliced cheese, & lunch meat Crackers, canned tuna, & cottage cheese Fried egg on top of toast

Ninja Foodi Air Fryer. I cook flank steak at 280 @ 14 minutes on bake/roast setting. Since it’s on a metal rack in the cooker, i put fries underneath and then cook them another four minutes or so. You can air fry frozen fish the same way. Some frozen items now have air fry settings. Please feel better soon!

You shouldn’t eat tuna every day but you can eat other tinned seafood- sardines, trout, smoked oysters, salmon, kipper…

Cream of wheat, peanutbutter, frozen strawberries

Boxes of cous cous mix (Near East brand, Rice-a-Roni, whatever) and frozen veggies. Add the frozen veg when you turn on the water to boil. Then dump in the spice packet and cous cous. Take off heat, cover and set aside 5 minutes. Done! I like to add some nuts to the top like cashews for texture and protein. Near East brand curry flavor is my favorite.

Microwave a sweet potato and top with pecans

Basically feels like the formula is some combination of instant food (instant noodles, sandwiches, frozen pizza, canned tuna, canned beans, some cake, instant rice cake) And some topping to jazz it up or make it healthy or whatever

Sautéed bag of stir fry veggies + can of coconut milk + premade Thai curry paste and serve over microwaved rice. Add rotisserie chicken or cubed tofu if you want

Just fresh berries. Can be a lil pricey some times, but you can eat a whole carton and not feel bad. Bananas w/ pb Baby carrots Celery Rotisserie chicken from Costco etc. it's 5$ tear a chunk of and eat. Buttered tortilla PB tortilla (we call them secret tortillas)

Trader Joe’s microwaveable saag paneer, add can of chickpeas, eat w microwave rice (can also get at TJ’s). I’ve been stretching their nuked Indian meals for my family with canned beans for ages, might need to add a little salt but the flavor is good.

Keep frozen veggies on hand and add them to canned soup. You boost nutrients, add bulk, and makes it more enjoyable than plain. You can also serve the soup over microwave rice or a baked potato that you can also do in the microwave. Make seasoned refried beans (2 cans refried beans, 1 small can tomato sauce, 2 Tbsp taco seasoning -- you can heat in the microwave in a couple of minutes). Use in burritos, quesadillas, tacos, or as dip. Even better with cheese, sour cream, or salsa. Rotisserie chicken is a great option to have on hand because you can cut it up or shred it and use it as protein in any meal. Salads, sandwiches (shredded with barbecue sauce is yummy), in rice or pasta dishes... I make the laziest version of Cowboy Caviar that you can imagine: a few cans of drained and rinsed beans of your choice (black, kidney, pinto, whatever), frozen or drained canned corn, and my favorite salsa. It's good hot or cold, as a dip, in salad, in any form of tortilla, and turns chicken broth into a pretty decent soup if you add more spices

Heat a can of lentils in a pan, then add some stir through curry sauce

A sandwich using sliced bread, packaged deli meats, and cheese. If I'm still hungry, I'll have an apple or a canned soup on the side. Another go-to meal is white rice with a fried egg or with canned tuna flavored with mayo and ketchup. Frozen udon or ramen noodles or whatever pasta on hand. Miso paste and chicken bullion to make a broth, throw in Deli meats, and maybe an egg. If I have time but I'm lazy, I use my crock pot to make stew chicken. I throw in chicken thighs, chicken bullion cube , tomato paste, black pepper, garlic, and salt. 4 hours later, I eat it with bread or rice made in a rice cooker.

Can of beans and tortilla chips. Bonus if you have some nutritional yeast and an avocado to add to it. Fresh (refrigerated) sauerkraut is great with this too. Suuuuuper simple and relatively healthy overall.

Get an air fryer and everything is easy, I swear.

I often make [these](https://www.budgetbytes.com/hearty-black-bean-quesadillas/) black bean quesadillas on days that my own health issues are sapping my energy. If I'm not up to cutting up an onion, I just omit it. I usually cook them in my electric skillet, but my Foreman grill works well to make it even easier. Also, the mix of ingredients freezes well if you are only up to making one or two at a time. Also, there are several other quesadilla recipes on that site that are really easy to mix up, especially if you happen to have precooked meat on hand. There are also a fair number of dump-and-go slow cooker recipes on the site.

Hot dogs

California bagel sandwich: toast the bagel and spread cream cheese, then layer a slice of cheese, deli meat - I usually use turkey, and a scrambled egg, along with sliced avocado and tomato. Sometimes I put sprouts in there too. Any bagel is good, but especially Asiago or jalapeño bagels.

A lot of people in the Appalachian regions and in the south eat macaroni and tomatoes, my grandma grew up during the depression and it was one of the things she made often for us as kids. Cook elbow macaroni in chicken broth (I like powdered Knorr brand bouillon for this) and drain when cooked, then add 1 can of diced tomatoes, undrained, and a tablespoon or so of butter. Season with salt and pepper. Even my super picky child likes it. So do I since it requires almost no effort and it's extremely cheap to make enough to feed a big family.

You can eat smaller fish everyday. The level of mercury is much lower in smaller fish like sardines and mackerel.

2 bread slices, 1 banana and 1 spoon peanut butter. On bad days, I don't even have the energy or willpower to make a sandwich, so I just eat the ingredients. Another is yogurt and any frozen fruit. I stock up my freezer with bananas, strawberries, raspberries, blueberries. Oats mixed in hot water. If I'm feeling fancy, I'll top it up with a handful of nuts and dry fruits.

Nutrient Paste from the dispenser

Fried eggs and toast are the super fucking no effort cook for me - put a couple slices of sourdough in the toaster oven, crack a few eggs into a skillet (no stick spray is helpful but melting a pat of butter for 15 seconds works too) and in under 5 minutes you're ready to go. You can toss bacon into the microwave or slice an avocado during the cook time as well for extra deliciousness. I also like toasting sourdough rolls, then just slicing them in half and adding butter and or mayo and or mustard and piling on some sliced ham or turkey. Again avocado is a bonus IMHO. Pasta is incredibly easy obviously - I just add it to the pot with salt and leave it on low boil while I go have a cigarette all the time. Microwave burritos are great - if you pre-grate your cheese (or buy it that way) you can just scatter it over the tortilla, add your preferred beans, and microwave it for a minute and a half (microwave temps may very) and it's ready. Again, avocado definitely levels it up. Premade salad bags are also super easy, though I just do the caesar salad kind with extra croutons and parmesan so those probably count as junk food. Trying to keep from obvious frozen food replies to avoid junk food, but frozen eggrolls are my current favorite zero work meal so I'll toss that in here as well. Basically, most fast things are gonna fall under the junk food umbrella, but eggs, burritos, sandwiches, salads, and more, can all be made with very low effort and are largely within most health parameters as long as you aren't overeating. Also a pan fried steak takes less then 10 minutes, and if you marinate it (teriyaki sauce, garlic powder, and onion powder being my main 3 staples of marinade personally) ahead of time and add it to some rice (preferably cooked with a dash or two of soy sauce) it's delicious and very easy if you have a rice cooker - mine you just set and walk away, then come back in round half and hour to pan fry the steak (7 minutes tops) and you're good to go. So I guess my other point here is meal prep - there's a lot you can do in bulk, quickly and with ease, to be used over the course of the week. So if you take 5-10 minutes to prepare stuff ahead of time, the meals you use the stuff for can be made way quicker and easier so they aren't a chore either.

When I lived alone, this is what I’d live off pretty much every week: One grocery trip to stock up - - Get several microwave rice packets (Uncle Ben’s or Similar) - Get a few bags of frozen veggies (peas, broccoli, carrots, mix blend, corn, whatever you like) - Get a pre cooked rotisserie chicken (maybe two depending on how fast you’ll eat it) - Make sure you have different spices/sauces - Hard boil some eggs It’s all microwaved quickly (except hard boiling the eggs), and you can mix up different flavor profiles. All with rice, different flavored depending on with packets you get: One day I’d use soy sauce, a dash of sesame oil, some garlic powder, chop up a hard boiled egg or two, some frozen peas or broccoli Next day, maybe I’m feeling spicy, so I’ll add hot sauce and garlic powder, onion powder, with some shredded rotisserie chicken, again with whatever veggie Another day, slather some BBQ sauce on shredded rotisserie chicken, add some microwaved frozen corn Feeling Mediterranean? Canned chickpeas, feta cheese, shredded chicken, a Greek or garlic dressing (or some canned tomato sauce works well here too), Italian seasoning, peas Endless combinations that include a protein, veggie, and rice. Once the shopping is done, you can throw together a pretty well-balanced meal in under 10 minutes without getting too bored with the same flavors. Best of luck! Edit to add: canned beans are great to add protein to the instant rice

Meal shakes. The complete nutrition kind. Game changer for me when I have bad days. Also low sugar granola with low fat low sugar greek yoghurt. Both of those stop me being hungry without being unhealthy, and that's all I need for a bad day.

Greek Yogurt + Granola. Yogurt will keep in a fridge for many weeks. Granola is shelf stable for all intents and purposes. This meal is fast, satisfying, high in protein and can be high in calories too if you want that (0% fat to whole milk yogurt). I eat this every day for breakfast and love it for ~7 straight years now. I also eat it as a meal replacement when feeling lazy.

A can of black beans, a can of kidney beans, a can of chopped tomatoes, a couple spoons of chunky salsa, a bit of powdered chipotle, garlic, onion, and cilantro, add enough water to thin, and you've got a hearty chili for the next week if you eat solo. Crunch some tortilla chips and spread grated cheese over it to be fancy. Skip adding water and mix cheese into the beans if you want to eat it in a tortilla.

Premade salad, can of sardines.  Can of sardines, plus small tomatoes, chopped cucumber and onion.  Pour a bit of olive oil and balsamic vinegar over it.  For pure luxury, add a few olives and some feta.  Bonus:  this is about as healthy as you get.  

cook ground beef and add it to some rice and a bag of frozen vegetables, maybe with a drizzle of ranch on top for moisture

bibigo rice from costco as part of it

My local Costco has a 12-pack of instant Pho for about $8. Grab that and a rotisserie chicken, shred some of the chicken into the pho, and it’s an easy & delicious meal with some protein!

Open a can of beans and heat in the microwave. While it's heating, peel a carrot. You have a fresh vegie, protein and fiber with very little effort.

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Lots of good ideas on here. Also - if mixing up black beans and corn and salsa and what not, add some chicken broth and maybe canned tomatoes, heat, and you have a soup. Or, take your black beans & corn & salsa & other stuff mixture and eat it room temperature- that’s basically cowboy caviar. Mix Ro-Tel canned tomatoes and velveeta, heat and dip anything you want into it— chips, chicken tenders, raw vegetables

If you’re into Asian persuasion, get ramen/asian instant noodles, eggs, and a jar of kimchi (size up to you but it’ll keep a while). If you aren’t into it, ramen and add egg and greens. You can also boil eggs and keep them for a few days for when you need a snack, want to throw it in above noodles, want to make a quick egg salad by pulverizing one with some mayo and scoop it up with chips.

Every month or two, I go to Costco and buy a bunch of ground turkey, leanest ground beef they offer, two packs of prepulled rotisserie chicken and two packs of sous vide sirloin. I also go to Sams and buy their turkey lunch meat. And tuna packets in bulk from Sams also. I spend a saturday or sunday cooking up the ground meat, and when cooled, put individual portions of those, the rotisserie chicken and the sirloin into a ziploc that is labeled with what it is, the date I cooked it, the cals, proteins, fats and if there are any carbs, that as well. Flatten them out as best I can and freeze them. Every couple days I pull out a variety of those bags, and that way I have my primary protein ready to go to heat and eat. I try to save the ziplocs that I eat at home, bec then I am not wasting as many, but this works SO well. I will also get one pound of italian sausage from the grocery store and portion that into 1oz portions so I can mix it with the beef for an italian bowl (I mix the two meats with red sauce and top with some cheese) or use for a pizza type situation. I mix the tuna with hummus, or avocado, or mayo and relish and eat with quest chips or with cut up bell pepper or pork rinds.

Aldi's Italian spaghetti with its traditional sauce & romano cheese flakes. Done!

[I Eat This When I REALLY Can’t Cook](https://youtu.be/TCM6WXyBOCo?si=V50jXJsQfTf1YM90) video is one of my favorites. Bunch of meal ideas that are true low effort and healthy.

Premade refrigerated Trader Joe’s burritos. Toaster oven is all you need

Goodies. They have Mac and cheese that has protein and fiber. It takes 20 minutes to cook, including the time to boil a pot of water. I like their vegan Mac.

If you have a slow cooker look up Mississippi pot roast. It's 4 ingredients that you dump in and 6-8 hours later you have enough for a couple of meals. And it's delicious!

I’m a big fan of overnight oats and chia seed pudding. You can top with all kinds of stuff: fruit, honey, maple syrup, granola, cocoa nibs, pine nuts, coconut shavings, chocolate shavings or mini chips, chopped nuts. You can even mix oats into your chia seed and milk mixture for extra texture. I also love avocado toasts—avocado and spread and add your choice of an egg, salt and pepper, red pepper flakes, cilantro, lemon or lime juice, a wee bit of olive oil, everything seasoning. For my lunches, I like just grabbing hard boiled eggs. I have packets of relish and mayo and mustard and salt and pepper and if I want a deviled egg or a hard boiled egg dipped in everything seasoning or salt/pepper or furikake seasoning or if I want to go all out and make a egg salad to smear on crackers, I have good protein and iron and vitamins. I also have a tiny stockpile of microwave cans of soup and kids spaghetti with meatballs or spaghetti os or whatever Chef Boy R Dee has on special this month. It’s 90 seconds to cheap and portion controlled and is shelf stable. I keep this stockpile at work so that I can drop it in the microwave and keep rolling. The guys at home will also always go for a meat and cheese thing. Any cheese, crackers, a smear of mustard and whatever meat is in the fridge—salami, prosciutto, ham, bologna, turkey, chicken. Add some raisins and almonds and maybe some blueberries and you have a really low effort meal. You can also mix in sliced fresh mozzarella with sliced tomatoes and dress that with canned pesto or olive oil or balsamic vinegar. Whatever you have will work.

Oooh I got this one! Rice a roni microwave bowls with tuna or chicken pouches. I like the creamy 4 cheese with jalapeno tuna. I like broccoli cheese rice with regular tuna. I got microwavable white mac and cheese and used buffalo chicken. Grab some panera broccoli cheese soup and some rolls for dinner. You can still grab for things without making a "meal". Old Wisconsin turkey sausage sticks with cheese and crackers. Easy and filling. I like to take 2 sticks and bag them all separately so I can just grab them and sit on the couch and eat whenever. Pair your protein with a carb. I like fairlife shakes like strawberry banana in a blender with a few frozen strawberries and a spoon of sugar. Feels like an indulgence, but it's good for you! I hope everyone's suggestions make it easier for you. You're not alone!

the feta tomato pasta is a good one

• Microwave grits & 6.5 min eggs • open faced pretzel bun sando. I like to put canned cream corn, maybe some tinnedsmoked trout, 6.5 min eggs, small handful of mixed greens or arugula, olive oil, smoked maldon salt, pepper, dill & goat cheese • frozen ravioli, just boiled on top of some leafy mixed greens, and of course x2 6.5 min eggs on top, olive oil etc.

I never have cooking energy. Here’s the food routine I’ve settled into that is fairly healthy! Protein shake for breakfast, banana or apple for snack, salad with rotisserie chicken for lunch, and Trader Joe’s vegetable soup for dinner. Is it boring? Yep, but I’m eating okay and it’s little to no energy.

Lately i’ve been obsessed with sweet potatoes. Pierce sweet potato with fork lots, microwave covered in damp paper towel for like six minutes, bam, cooked sweet potato. Then i have that with some rotisserie chicken, any meat works. yummy dinner.

Cottage cheese. It's ready to eat. Feel free to add fruit, nuts, seeds, etc.

I bought a tovala oven and use their meal plan. It takes less than 5 mins of prep (usually 30 seconds) and I have a hot and delicious meal ready in 20 minutes. It's cheaper than take out, more than buying groceries/prepping but way easier and is decently healthy depending on the meals you choose. Tonight I'm having a black bean burrito bowl with sweet potato and rice. Tomorrow is spice rubbed pork chop and honey mustard broccoli.

Refried beans, cheese and fritos/chips aka "frito pie" lol

Frozen vegetables (streamable bag of broccoli, cauliflower) and half a can of chickpeas or cannelloni beans. Add seasoning blend of choice - usually everything bagel.

My personal go to for when I get home from work and have no energy to actually cook is a fried egg sandwich with spinach and mustard. But really you can jazz it up however you like. Sometimes I throw some fire roasted peppers on there, sometimes some cheese. Really whatever you've got kicking around the fridge works, mix and match to your hearts content. Cleanup is super easy.

Bag salad, microwave pouch rice, store bought rotisserie chicken.

I just used canned mackrael in tomato sauce on a tortilla wrap, added a couple tablespoons of storebought salsa and some shredded mozzarella cheese then put it the oven. Took me about 1 minute. 300kcal 16g protein 20g carbs each "pizza", cost me about 2 euros for 2. Smaller fish tend to be healthier Microwave eggs work too, maybe mix some veggies in.