What to Eat When You're Struggling to Decide on Meals

Identify Why You're Struggling With Deciding What to Eat

Not knowing what to eat is a common problem that can make mealtimes stressful. There are a few key reasons why you may be struggling with deciding what to eat:

You're Bored of Your Regular Meals

Eating the same foods every week can become monotonous. The thought of having the same breakfast, lunch, or dinner yet again can make it hard to get excited about your regular meal options. Trying new recipes and experimenting with different cuisines can help add variety.

You're Too Busy to Plan

Life gets hectic, making it hard to set aside time to plan out meals and grocery shop. As a result, you may end up staring blankly into the fridge when hunger strikes. Taking a bit of time on the weekend to sketch out a meal plan and prepare some dishes ahead of time can help save you from the “what should I eat?” dilemma during the busy workweek.

You're Not Satisfied with Your Current Food Choices

If you feel bored, frustrated, or disappointed with your current eating habits, it can be hard to figure out what to eat going forward. Reflecting on any nutritional gaps, lifestyle factors, or health goals can help identify more satisfying meal options tailored to your needs.

You're Emotionally Eating

Using food to cope with stress, anxiety, sadness, or other emotions can lead to mindless eating. In these situations, you may reach for whatever is most convenient or comforting. Being more mindful of your emotions and finding healthier coping mechanisms can help you make more intentional food choices.

Develop a Plan for Deciding What to Eat

It takes some strategy to overcome the “what should I eat?” hurdle day after day. Here are some helpful ways to develop a plan:

Stock Up on Nutritious Staples

Keeping your kitchen stocked with healthy pantry items, freezer foods, and fresh produce makes it easier to pull together a meal. Some versatile staples to have on hand include eggs, whole grains, canned fish, frozen veggies, beans, nuts, and fresh fruits.

Map Out Weekly Meals

Planning ahead takes the guesswork out of figuring out what to eat. Devote time on the weekend to sketch out meals for the week ahead. Consider any leftovers or staple ingredients you need to use up, what’s on sale at the grocery store, and simple meals for busy nights.

Prep Components Ahead of Time

Reduce stress at mealtime by prepping parts of dishes in advance. You can batch cook grains, chop veggies, marinate proteins, whip up a few sauces, and more. Having components ready to go makes it simpler to assemble healthy meals.

Keep Quick, Balanced Options on Hand

For days when you don’t have time to prep or leftovers to rely on, keep a list of go-to quick meals. Things like omelets, yogurt and fruit parfaits, sandwiches, canned soups or beans, and frozen meals can be lifesavers when you’re wondering what to whip up.

Beat Boredom with More Exciting Meal Options

If tastebud boredom is making it hard to figure out what to eat, liven things up with more flavor, color, and texture:

Explore New Cuisines

Branch out from your food comfort zone by exploring different ethnic cuisines. Try cooking one new cuisine per week, from Cajun dishes to Indian curries to Italian pastas. New flavors can make your regular rotation feel exciting again.

Mix Up Your Meal Components

Jazz up boring dishes by switching up the components. Try protein or grain swaps like salmon instead of chicken or quinoa instead of rice. Changing even one element can create a surprisingly different meal.

Add More Veggies and Herbs

Boost flavor, textures, colors, and nutrients by piling on the veggies. Get creative with add-ins like roasted Brussels sprouts, oven-dried tomatoes, sauteed kale, or fresh salsa.

Play with Spices and Condiments

Spice things up with your seasoning choices. Try out new dried herbs and spices, aromatic blends, hot sauces, tangy condiments, zesty marinades, and nutty oils to liven up old standbys.

Make Changes If You're Not Satisfied with Your Diet

If you feel like your current eating habits aren't serving you well, make some positive changes:

Identify Nutritional Shortfalls

Look at what you've been eating and determine if you need more of certain foods or nutrients, like vegetables, lean proteins, probiotic foods, or Omega-3s. Tailor your meals to help fill those gaps.

Reduce Any Problematic Ingredients

Consider whether certain ingredients like added sugar, refined carbs, processed foods, or dairy may be negatively impacting your health goals or dietary needs. Modifying your meals to limit those items can help.

Incorporate More Satisfying Foods

Add in more foods that leave you feeling energized, full, and content after eating them. Focus on filling, fiber-rich options like vegetables, fruits, legumes, whole grains, nuts and quality proteins.

Experiment with Specialized Diets or Lifestyles

You may want to try out a specialty diet like vegetarian, Mediterranean, keto, or intermittent fasting if you need more structure. Consult with a professional to ensure it meets your individual nutritional needs.

Reduce Emotional Eating Habits

If emotional eating is sabotaging your food choices, curtail the habit with these strategies:

Identify Your Triggers

Tune into your emotions and make note of when, where, and why you tend to overeat. Common triggers include stress, boredom, anxiety, loneliness, and fatigue.

Be Mindful When Eating

Avoid mindless eating by practicing mindfulness when you sit down for a meal. Pause, take a few deep breaths, and check in with how hungry you really feel.

Distract Yourself with Healthy Activities

When you feel an urge to emotively overeat, distract yourself with something healthy, like calling a friend, taking a walk, journaling, or listening to uplifting music.

Seek Healthier Stress Relief

Prevent emotional eating by dealing with stress in more productive ways. Make time for exercise, social connection, relaxation practices, and good sleep.

Be Prepared When Hunger Strikes

The key to cutting down on the “what should I eat?” dilemma is being prepared when hunger hits. Keep nourishing snacks on hand that you can munch on, like yogurt, nuts, cut up veggies, and hummus. Drink plenty of water and get enough sleep and physical activity to help regulate your appetite and energy levels.

With a well-stocked kitchen, go-to meal ideas, and healthy habits, deciding what to eat can become an easier, stress-free endeavor!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.