What I Would Eat If I Had Zero Time to Cook

We all have those days. The ones where life gets in the way, and the idea of cooking feels impossible.  And I absolutely get those days too.  But eating well doesn’t have to mean spending hours in the kitchen.

So, if I had zero time to cook, here’s exactly what I’d eat to stay on track, feel full, and keep my energy up (without reaching for a handful of crackers, a muesli bar, a giant muffin or skipping meals).

Breakfast: ‘Throw It Together’ Options

• Greek yoghurt + nuts + berries (protein + healthy fats + fiber)

• Protein smoothie (frozen fruit + protein powder + nut butter + milk)

• Boiled eggs + avocado + wholegrain toast

Lunch: Low-Effort, High-Protein Meals

• Supermarket grab-and-go: Pre-cooked chicken + bagged salad + avocado

• Tuna & crackers: Tuna can or pouch + wholegrain crackers + cherry tomatoes + hummus

• Eggs on toast: Scrambled eggs + spinach + feta on wholegrain bread

Dinner: No-Cook or Almost-No-Cook Meals

• Rotisserie chicken +spinach leaves + cherry toms + feta + small amount of instant brown rice

• Smoked salmon + avocado + cottage cheese on sourdough with a handful of rocket on the side.

• Cottage cheese + cherry tomatoes + cucumber + wholegrain toast

Snacks: No Prep Needed

• Cottage cheese + vegie sticks

• Apple slices + peanut butter

• Boiled eggs + cherry tomatoes

Not every meal needs to be a masterpiece or take hours to prepare. The key is focusing on protein, fibre, and healthy fats, even if it looks the same as what you ate last night. Having simple, convenient options like the ones above, on hand makes it easier to make better choices and avoid reaching for less nutritious alternatives.

If you're feeling stuck with your nutrition, let’s chat. Book a free 30-minute call, and we’ll figure out the best place for you to start.