How to Eat Well When You Don't Feel Like Cooking

Hey,

Last Tuesday, I was completely wiped out. Long day, back-to-back meetings, and the thought of turning on the stove made me want to cry.

So I did what any exhausted person does: opened Zomato, stared at it for 10 minutes, felt guilty, closed it, opened the fridge, stared at that for another 5 minutes, and ended up eating leftover rotis with pickle standing at the counter.

Sound familiar?

Eating well when you're exhausted has nothing to do with willpower. It's about having a system.

Before you read further…

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We're Thinking About "Cooking" Wrong

When you hear "cook a meal," your brain pictures chopping vegetables, multiple pots, recipes, and at least 45 minutes of effort.

No wonder you're ordering in.

But nutrition doesn't care if your food took 5 minutes or 50 minutes to make. Your body just needs the right stuff.

Researchers found that we make over 200 food decisions daily, and most happen when we're already mentally exhausted. That's why you have great intentions at 9 AM but end up with biryani at 9 PM.

The solution is removing the decision entirely.

Your Zero-Effort Protein Strategy

Protein is the one thing you absolutely cannot skip. It keeps you full, stabilizes your blood sugar, and stops you from opening the snack drawer at 11 PM.

The Formula That Actually Works

Stop trying to "cook meals." Instead, think in terms of this formula:

Protein + Carb + Fat + Vegetables = Meal

You don't need to cook all of these. You just need to assemble them.

Examples:

• Boiled egg mash sandwich with sliced cucumber and tomato

• High protein paneer + cucumber + tomato + green chutney sandwich

• Paneer Bhurjee + Bread / Roti + cucumber salad

• Omelette ( add veggies in it ) + toast / roti

• Paneer veg roll ( link paneer jhat pat recipe)

• Dal paratha ( make with leftover dal) + cut salad + curd

• Curd Rice + cucumber + carrots

These aren't "snacks." These are legitimate meals with all the nutrients your body needs.

The Freezer Is Your Best Friend

Here's what I keep in my freezer at all times:

Frozen vegetables - They're picked and frozen at peak nutrition, sometimes even more nutritious than "fresh" veggies that have been sitting around. Microwave a bowl for 4 minutes, add butter and salt. Vegetables, done.

Frozen parathas or rotis - Heat one up in 2 minutes. Pair with yogurt or pickle. That's a meal.

Frozen peas - Microwave with a bit of butter and jeera. Done in 3 minutes.

Frozen berries - Blend with yogurt and milk for a smoothie that'll keep you full for hours.

Stop feeling guilty about frozen food. It's literally designed for moments when you can't deal.

Fun Fact: they are frozen at their prime nutritional stage so they are more healthy as well.

The Shortcut Spice Trick

Flavour makes you actually want to eat healthy food. But measuring out six spices when you're exhausted? Not happening.

Now, when you throw together any random combo of protein and vegetables, sprinkle one of these mixes on it. Instant flavour. No thinking required.

The Grocery Shopping Game Plan

Your grocery list should be full of things that don't need cooking:

Notice what's not on this list? Anything that requires chopping, marinating, or complicated cooking.

The Mental Shift That Changes Everything

Stop calling it "being too lazy to cook."

You're not lazy. You're tired, you're busy, you're managing a million things.

Eating well is not eating 10 dishes. A simple bowl of yogurt with fruit and nuts is infinitely better than skipping a meal or stress-eating a family-size bag of chips.

There's this concept in nutrition called "good enough eating." You don't need perfect meals. You need good enough meals, repeated consistently.

That's what actually moves the needle on your energy, your mood, your health.

When Ordering In Is Actually Okay

Look, some days you're going to order food. That's fine. Life happens.

But make it strategic:

• Order grilled chicken instead of fried

• Add a side salad

• Choose dal-rice over heavy curries

• Get sushi or poke bowls (high protein, lighter)

• Skip the sugary drinks

You don't have to be perfect. You just have to be slightly better than you were yesterday.

If you're tired of feeling tired, click the button below. We'll discuss the current situation and develop a personalized plan.

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Feeling like your body’s just not cooperating anymore?

You eat well, move often, but the scale won’t budge, and the energy dips never stop.

The One Thing to Do Right Now

Put this newsletter down and do one thing: make a list of five "no-cook meals" that you actually like and that fit the formula.

Put that list on your fridge.

Next time you're exhausted and staring into the abyss of your kitchen, you're not starting from zero. You've got options.

Because women who eat well consistently are the ones who figured out their version of "easy healthy" and just did that over and over.

You can be that person.

Forward this to a friend who's been surviving on vada pav and coffee.

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You've got this.

Talk soon,
Simrun ✨

P.S. Screenshot that meal formula (Protein + Carb + Fat + Vegetables) and keep it on your phone. When in doubt, just assemble those four things. It works every single time.

P.P.S. Don't forget - code BDAY20 expires October 17th! 🎉