What to Eat on Days When Food Feels Hard
- 5 days ago
- 2 min read
Some days, eating can feel tough. Whether you are struggling with your mental health, your days are busy, or your motivation might feel low, sometimes eating can feel like a challenge. Or even impossible.
If you can relate, you've come to the right place. This blog post is here as a guide to help you nourish yourself (as much as possible) when eating is on the bottom of your to-do list. Think: affordable, low-prep, and flexible foods you can eat with minimal energy.
The Bare Minimum Grocery List
These are foods you can mix, match, or eat on their own:
Easy carbs:
Bread (any kind you tolerate)
Bagels or wraps
Instant noodles or ramen
Rice (microwave packets if possible)
Crackers or rice cakes
Low-effort protein (no or minimal cooking):
Eggs
Greek yogurt or drinkable yogurt
Canned tuna or salmon
Deli meat
Cottage cheese
Cheese strings/ Baby Bels
Peanut butter or any nut/seed spread
Pre-cooked chicken (rotisserie or packaged)
Fruits & veggies:
Bananas
Apples
Cucumbers
Clementines
Baby carrots
Pre-washed salad kits
Frozen vegetables (steam-in-bag = lifesaver)
Comfort/ portable snacks:
Granola bars
Protein bars
Chips or pretzels
Pretzels and hummus
Cookies
Cheese and crackers
Any “safe food” you know you’ll actually eat
10–15 Minute Meal Ideas (Very Low Effort)
Think assembly here (no cooking involved):
Toast + peanut butter + banana
Bagel + cream cheese + deli meat
Microwave rice + pre-cooked chicken + soy sauce
Instant noodles + frozen veggies (throw them in together)
Scrambled eggs + toast
Canned fish + mayonnaise + whole wheat wrap + salad mix
Microwave rice + canned beans + mixed vegetables + spices of choice
Salad kit + rotisserie chicken (use the dressing it comes with)
No measuring, no perfection—just combining things you already have.
Snack Ideas When Meals Feel Like Too Much
Sometimes snacks are the meal. That counts.
Crackers + cheese
Apple + peanut butter
Yogurt + granola
Handful of trail mix
Banana + a few cookies
Protein bar + anything else you can tolerate
If all you can manage is a few bites, that’s okay. Start there. Aim to have something every 3-4 hours, and try to avoid going too long without eating anything.
Remember, eating “something” is always better than eating skipping eating all together. Frozen, packaged, or safe foods are perfectly fine here. This isn’t forever. It’s just what support can look like in this season. If all you did today was eat a piece of toast, a snack, or simply read this article and putt together you're own grocery list, you're doing great.
Looking for more support?
Comments