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Meal prep on sundays, use a pre-made cheap service, find cheap healthy and fast food at your grocer.
I second this. Sunday night is reset night.
Just find a couple things that work for you. I only cook things that take <10 minutes of work: toast, scrambles, salad bowls, pasta, tacos, pizzas. Buy things pre-chopped / pre-mixed and throw them together. Take every opportunity to add vegetables, either as toppings or bases (e.g. beet pasta, spinach tortilla wraps, cauliflower pizza crust) Opt for meats that cook quickly and from frozen (e.g. prawns instead of chicken)
Watch YouTube cooks like: not another cooking show, Ethan chlebowski, Joshua weismann
Josh Weismann in particular has incredibly fun and hilarious videos that showcase how much better your own cooking can be than eating out
Air frier and nutribullet
And instapot!! Great to slow roast lean cuts especially
A lot of chicken thighs, frozen shrimp, tofu, eggs, and marinated TJs meat to hit my protein goals (130g/day). I keep a lot of staples on hand (onions, mushrooms, kale, tomatoes, cabbage, garlic, diced tomatoes, etc) and can mix and match ingredients. I'd make enough to have 4 servings so you have plenty of leftovers and cook every other day or every 2 days
Travel M-Th (if possible) and have food comped, then mystery shop prep at home on the weekends. Leads to basically $0 spent on food each month
What is mystery shopping?
I like to use EveryPlate. It is quick and easy, and if you keep the recipe card, it is easy to replicate.
Meal prepping and using the same ingredients to make different meals.
Bagged salads with avocado, frozen cooked chicken breasts, with microwaveable quinoa is my go to! I watch the dressing but it’s so quick and I don’t have to think about
I do this and switch out between healthy frozen food and takeout
I eat Huel for breakfast and lunch. Huel is basically a shake that contains literally every micro and macronutrient you'll need. 2 mins prep and you can eat whilst working. It's not as tasty as a real meal but it sure is handy. Plus it's vegan and relatively cheap.
My body had an adjustment period on Huel as well, but after a week or two, everything was back to normal - actually, better than normal. Things were regular 👀 and it filled me up more than a meal I would cook myself due to all the fiber and protein
Prepared meal service - Factor. Been an absolute game changer for me. 100 bucks per week for 8 meals (can do more or less) and you put in the microwave for 2.5min and fresh healthy meals are ready to go.
Soylent for quick meal. Currently testing out Hello Fresh and I'm enjoying it.
Honestly meall prep is the best way. Get a base protein. Something like lean chicken or I gotten some leaner cuts of pork. Cook on Sunday and prep some veggies. Then have a plan for how to incorporate into a full meal. Like Monday, shred it to and add a tablespoon or two of bbq sauce and some gutted bread to make a sandwich. Then Tuesday cut it up and get a low cal wrap and make Tacos etc
Slow cooker/pressure cooker, throw things together hit a button and walk away.
Cook 10lbs of chicken with seasoning in a crockpot on Sunday. Shred it that night and make varying rice, chicken, and veggie bowls throughout the week for lunch. Can use the chicken for differing foods throughout the week as well.
I live in a small town where there's no services for that, so my tips are simple:
1. Instead of frying stuff, bake it or use steam cooker (point - no heating oil)
2. Lots of veggies: broccoli, pumpkins, turnip, beets etc.
3. Cream soups - say, some turnip, an onion, some garlic, water and cream and then make a creamy mousse out of it
4. Pay attention to ingredients - avoid added sugar and go for the products with less ingredients
5. Some basic salads like lettuce + tomatoes + cucumbers, to which you can easily add any other ingredients
6. Smoothies
Spiceology was a game changer for me, can make different tasting grilled chicken super easily for every day of the week. Marinate the night before and then <10 min on the grill. Throw some veggies in the oven and rice in a rice cooker. Super easy
D2 is 100% right. Grilled chicken by itself pretty boring bug you can spice or marinade for little to no calories and enjoy a great amount of favors
I use Daily Harvest for pretty tasty meals that have lots of veggies and spices. DM me if you’d like a referral link
My go to is fajitas for lunch. I’m never fatigued after I eat them plus I get all my vegetables in for the day.
Where are you based? UK or US?