You're hungry, you have food in the fridge, but nothing sounds good. Before you place that UberEats order, save your money because this post breaks down an easy method for deciding what to eat when nothing sounds good.
We’ve all been there- you’re too tired to cook, nothing sounds good, or you just don’t have much of an appetite. Whether it's stress, a bad mood, or lack of energy, preparing a meal can seem like a job at times. The good news is that you don’t have to cook an elaborate meal to give your body the fuel it needs.
By following a simple strategy, you can combat low motivation while still eating a complete meal. This is why I use the Healthy Plate Model, an easy, flexible model that saves me from feeling overwhelmed by cooking. Let’s break it down!
Table of contents
Why You May Not Feel Hungry Or Motivated To Eat
Appetite and the motivation to prepare food often isn't rooted in physical hunger cues. There are so many reasons why you may not feel like eating:
- Anxiety or stress
- Feeling burnt out
- Low mood or feeling overwhelmed
- Busy schedule
- Illness
When you’re feeling like this don’t focus on waiting until you’re hungry. The goal is to feed your body what you can. Whether it's a big meal or a small one, any nourishment counts!
What Is The Healthy Plate Model
When in doubt, this method is a go to. The Healthy Plate Model is a visual representation of what a balanced plate looks like.
½ Plate of Fruit and Veg:
- Adds fibre and vitamins to your meal. Adding fruit and veg doesn’t mean it needs to be organic or fancy. Some examples are fruit cups, salad kits, apple slices, baby carrots, or frozen fruit and veg.
¼ Plate of Carbs:
- This will give you energy and keep you satisfied. Some examples are crackers, toast, pasta, cereal, or oats.
¼ Plate of Protein:
- Keeps you full and allows your body to function properly. Some examples are Greek yogurt, canned beans, eggs, protein shake, or edamame.
Using this model doesn’t mean you need to do it perfectly every time- eating isn’t about that! But using this a guide can help you figure out what to put on a plate when you don’t want to think.
Quick and Easy Meal Ideas
Here are a couple easy meals that I built using the Healthy Plate Model out of pantry and freezer staples. The goal for these meals is to add nutrition to convenient foods rather than restrict your diet.
Veggie Mac n Cheese
- Boxed mac n cheese, frozen spinach, and frozen edamame stirred in
Ramen Noodle Bowl
- Instant ramen, frozen veg (spinach, carrots, peas), and a hard boiled egg
Avocado Toast
- Avocado, hard boiled egg, sliced cucumber and berries on the side
Salad With Tuna
- Your favourite salad kit, add canned tuna, and some crackers to eat it with
Smoothie and Toast
- Peanut butter toast with your favourite smoothie
If nothing is calling to you, try not to think about making the perfect meal. Focus on consistent meals to support your mood, energy, and motivation.
Staples For Low-Motivation Days
I like to keep these basic items on hand for days where all I want is something quick and easy. These foods are great building blocks for convenient, low-effort meals:
- Canned tuna or salmon
- Frozen vegetables
- Microwavable rice
- Yogurt
- Instant ramen or ramen noodle shells
- Crackers
Meals don’t have to be complicated. On days where you don’t have it in you, it's okay to eat simple. Allowing your body to get what it needs is a win, whether it's adding a handful of frozen veggies to your pasta or having an apple with your meal. The next time nothing sounds good to you- try using the Healthy Plate Model to feel nourished even if you don’t feel motivated.
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This post was written by Cooper Jones, Nutrition and Dietetics student at Brescia University and reviewed by Nicole Addison, MHSc, RD.
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