Low-effort, high-protein meals for people who want to eat like adults again (but are still tired).
Why Delivery Keeps Winning
The kitchen is full of ingredients and none of them feel like a real option.
The chicken is frozen. The broccoli’s uncut.
The frying pan’s still dirty.
Delivery wins because it’s fast, predictable, and asks nothing of you.
No prep. No cleanup. A few taps and it’s done.
But here’s what it costs:
- More money than it’s worth
- Sleep that never feels quite solid
- A lingering sense of regret you can’t explain
If you want delivery to lose, something else has to win.
What to Do Instead
A plan is needed to take less time than delivery, use what’s already in the kitchen, and actually fill you up.
Something you can throw together with low effort and still feel good about.
Here’s what to look for:
- Protein first. Without it, you’ll be hungry again in an hour.
- Fat and fiber. These keep you full and stable.
- Low mess. If it dirties more than one pan, skip it.
The goal is to make the default easier than the app.
The Low-Energy Dinner Grid
Each category below gives you a way to eat real food without draining your energy.
Practical meals that fill you up and get the job done.
No-Cook Meals
No stove. No microwave. No excuses.
These are ready in under five minutes.
- Rotisserie chicken + salad kit + tortilla
- Greek yogurt + protein powder + frozen fruit + almond butter (Blend as smoothie, or eat as a power-bowl)
- Sliced turkey + cheese + baby carrots + crackers
- Hard-boiled eggs + hummus + sliced cucumber + pita
10-Minute Meals
Minimal prep, one pan max, and you’re eating before your brain shuts off.
- Frozen stir-fry mix + pre-cut frozen chicken – paired with whole wheat bread
- Precooked rice + reheated chicken + hummus
- Ground beef + canned black beans + frozen peppers – paired with tortilla chips and salsa
- Shrimp + frozen veges + garlic + olive oil with leftover or frozen rice
Weekly Prep Base
Spend 30 minutes once a week and your future self-eats better all week.
Pick:
- 2 proteins (chicken, ground hamburger, pork, etc)
- 1 grain (quinoa, brown rice, farro)
- 1 sauce (chimichurri, tzatziki, curry, tahini)
Use them to build mix-and-match bowls, wraps, or plates with minimal extra effort. Everything should go together in any combo.
The key to these meals is finding what works for you, not anyone else.
If you don’t like quinoa and shrimp, pick something you do like. A few “safe” and repeatable meals reduce the friction.
What Starts to Change
You stop skipping meals. You stop arguing with yourself about dinner. You eat something decent without overthinking it.
That’s the shift.
One real meal a day starts to make a difference:
- You sleep better.
- You wake up less foggy.
- You have more energy to handle the next day.
- You get one small win that doesn’t feel like a chore.
Dinner stops being the breaking point in your routine.
What to Keep Stocked
Build your list around what you actually use, not what you wish you were cooking.
Freezer
- Stir-fry veg mix
- Steamable rice or quinoa
- Frozen berries for smoothies or yogurt bowls
- Pre-cut chicken or pork to stir-frys
Fridge
- Eggs
- Rotisserie chicken (or shredded in containers)
- Bagged salad kits
- Hummus or tzatziki
- Greek yogurt (unsweetened)
Pantry
- Tortillas or wraps
- Protein powder
- Nut butter
- Canned black beans or chickpeas
- Crackers, rice cakes, or shelf-stable carbs
Keep the System Tight
Repeatable meals are a system. One that you can conquer.
- Shop by category: protein, veg, carb, flavor.
- Keep 2–3 options in each, not 10.
- Stop looking for inspiration at 6pm. Build it once and reuse it.
Your goal is to make sure dinner is handled so you can focus on other things.