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What Nutritionists Eat When They Don’t Feel Like Cooking

November 18, 2025

Some nights, no one wants to cook. Not even the people with perfectly packed lunches and color-coded meal plans.

That’s why the pros keep a few easy, healthy backups ready for minimal effort meals that still satisfy.

Jamie Allers, RD, with Hartford HealthCare’s Digestive Health Institute shares a few nutritionist-approved picks for those “not tonight” nights.

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1. Eggs

They’re quick to cook, easy to customize and serve as proof that healthy meals don’t have to be complicated.

“Eggs are one of my favorite options when I don’t feel like cooking,” says Allers. “They’re packed with protein, vitamins and healthy fats, and you can make them in minutes.”

Scramble them with spinach, fry one to top a slice of whole-grain toast, or hard-boil a few ahead of time for an easy grab-and-go snack.

2. Rotisserie chicken

Trying to reach your protein goals without all the prep? Rotisserie chicken might just save the day.

“Picking up a rotisserie chicken is an easy way to have a ready-made protein source,” says Allers. “Pair it with a salad, some microwaved frozen veggies or even leftover grains, and you’ve got a balanced meal.”

Just be sure to skip the skin if you want to cut back on saturated fat, and you’ll have several meals’ worth of lean protein ready to go.

“For even more convenience, don’t be afraid to try canned protein like tuna or chicken,” Allers adds.

3. Canned beans

When you’re too tired to cook, a can of beans can save the day.

“Beans are one of the easiest pantry staples to use when you don’t want to cook,” Allers notes. “They’re high in fiber, protein and nutrients, and you can throw them into almost anything to round out a meal.”

And there’s no shortage of meals you can add them to. Rinse and add them to a salad, stir them into soup or mash them up for quick tacos.

“I’ll also use these for sheet pan meals,” Allers adds. “I just add a rinsed can of garbanzo beans and my favorite vegetables like broccoli, cauliflower and sweet potato to a pan, along with olive oil and seasonings and roast them. And the best part is, there’s always plenty left over!”

4. Frozen vegetables

Sure, fresh vegetables are delicious. But in a pinch, frozen vegetables can be just as nutritious.

“If you shop smart, frozen vegetables are often just as healthy as fresh ones. Sometimes they’re even better, because they’re picked and frozen at peak ripeness, while fresh produce can be sitting around for awhile,” says Allers. “Just be sure to skip the versions with added sauces, cheese, or heavy seasoning — those can load up your veggies with extra sodium, fat, and calories.”

So keep a few bags in your freezer, and you can microwave or sauté them in minutes. Toss them with olive oil, garlic or a splash of soy sauce, and they’ll round out any meal.

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5. Greek yogurt

Greek yogurt makes an easy, no-effort meal because all you need is a spoon. In just a few bites, it delivers more nutrition than you might expect.

“Greek yogurt is rich in protein and probiotics, which are good for gut health,” says Allers. “Top it with fruit, nuts, or granola, and you’ve got a meal that’s quick but still balanced.”

It works for breakfast, lunch, or even dinner on nights when you just don’t want to fuss with anything more complicated.

6. Oatmeal

Breakfast for dinner is always a hit, and oats make it easy. They’re warm, comforting and come together in under five minutes, no special tools required.

“Oatmeal is high in fiber, helps keep you full and can be customized with sweet or savory toppings,” says Allers. “Overnight oats are great for meal prepping, too.”

Try it topped with fruit and nuts for breakfast, or add an egg and some sautéed spinach for a hearty, savory dinner bowl.

7. Nut butter

Nut butter is an easy fallback on the nights when you want something filling without turning on the stove. Peanut, almond or cashew all offer a quick dose of protein and healthy fat, no prep required.

“Nut butters are a great source of healthy fats and protein,” says Allers. “They pair well with whole-grain bread, apple slices, or even stirred into oatmeal or yogurt for extra staying power.”

A simple nut butter sandwich or apple slices with a spoonful on the side can feel surprisingly filling when you’re running on empty.

8. Kid’s meals

Childhood classics are always a favorite, long into adulthood. And with a few adjustments, they can offer solid nutritional value too.

“These are fun at any age, and they’re great for families or anyone with young kids,” says Allers. “For a quick meal I’ll often throw chicken nuggets on top of a salad, or frozen meatballs that I can pair with a vegetable or nutrient-dense starch.”

Bonus points if you have time to make your own chicken nuggets or meatballs ahead of time and freeze them.

How to make lazy nights work for you

We all have days when cooking seems to be out of the question. But the trick is simple: Keep a few healthy staples on hand so you don’t have to default to takeout.

“Eating well doesn’t have to mean complicated recipes every night,” says Allers. “In fact, it usually doesn’t. It’s about making simple, practical choices that keep you feeling your best.”

When you stock your kitchen with staples like these, nutritionist-approved meals are never more than a few minutes away.