After a long day at work, cooking can feel like the last thing you want to do (hello, emergency frozen pizza). And while it’s easy to assume nutrition experts always whip up perfectly balanced, Pinterest-worthy meals, they’re human too — and sometimes just as tired and time-poor as the rest of us.

Here, 16 nutritionists share the go-to meals they rely on when energy is low, plus their tips, shortcuts, and expert advice for eating well without the effort.

The tired woman's guide to healthy eating

1. Smart shortcuts

‘As a nutritionist – and busy business owner, practitioner, and mum – I’m very familiar with the reality of needing fast, nourishing meals that don’t require a chef’s hat or three hours to prepare,’ says Katherine Hay, founder of Kaptured Nutrition and a clinical nutritionist specialising in hormone health, gut health and reproductive health.

Hay's guiding principles

1. Protein first – For blood sugar balance and energy support.
2. Colour second – Veggies are non-negotiable, but frozen is totally acceptable.
3. Smart shortcuts – Pre-cooked proteins, tinned fish, microwaved rice, or batch-cooked sauces.

Some of Hay's go-tos include:

• Eggs on sourdough with avocado and sauerkraut – Fast, satiating, and gut-supportive.
• Lamb kofta balls (pre-made in bulk) with hummus, pre-cut veggies, and rocket – Mediterranean-style and 10-minute ready.
• Frozen veggie stir-fry with tamari, pre-cooked chicken and brown rice – A tired-day hero meal.
• Smoothie with protein powder, frozen berries, chia seeds, almond butter, and greens powder – A lazy meal that still packs a punch.

2. Vital B vits

‘To help support energy when I’m particularly busy or feeling tired for another reason, I will look to foods with B vitamins, omega 3 fatty acids and CoQ10 to support my mitochondria and therefore energy production,’ says Nicole Goode, clinical director and founder of Goode Health and author of Optimal You: Supercharge your energy, Strengthen your immunity.

‘An optimal day for me if I’m looking to boost energy production might be eggs and avocado sprinkled with seeds in the morning, a bean salad with nuts for lunch and dinner of wild salmon with leafy greens. This ensures good protein levels as well as those specific nutrients to support energy production. When I’m short on time my go-to is a tray bake.'

Goode’s simple tray bake involves drizzling oil on a baking sheet before adding a salmon fillet with some lemon and herbs and placing chopped vegetables around the salmon and roast for around 20 minutes. ‘This is quick, easy, nutritious and you can use different veg each time, plus as an added bonus there is only one tray to clean afterwards.’

Nicole Goode’s easy recipe for roasted butternut squash and broccoli salad with feta and pomegranate

• On a baking tray, lay out slices of butternut squash and drizzle with honey and sage.
• Roast for 30 mins in a hot oven.
• Add the broccoli and roast for another 10 mins at a medium temp.
• In a large frying pan, add some olive oil and a tin of butter beans, cook until they are crispy on one side, flip and cook on the other side. The outsides of the butterbeans should be crispy but soft inside.
• Mix the butter beans with the butternut squash and broccoli. Lay out on a plate.
• Top with crumbled feta, pomegranate seeds and walnuts.
• Drizzle with olive oil and balsamic.

3. Butter beans

Nutritionist and founder of Stephanie Jayne Nutrition, Steph Baker, is all about the butter beans when she’s busy. ‘Fried butter beans, in a lemony, garlicky thyme-y coating, are so unbelievably good! If you find butter beans bland, please, for the love of all things good, give this chicken and butter bean salad a try,’ says Baker.

Steph Barker's chicken and butter bean salad recipe

Ingredients:

• Tin of butter beans, rinsed
• 1 tsp chilli flakes
• 3 tsp dried thyme
• 3 tbsp olive oil
• 1/2 preserved lemon
• A handful of rocket
• 1 x chicken breast
• 2 tsp dried fennel
• 3 garlic cloves, minced

Method:

• For the chicken, coat with fennel, 1 tbsp olive oil and 1 tbsp thyme. Air fry for 15 minutes.
• In a medium-hot pan, add 2 tbsp olive oil, salt and pepper, and fry for several minutes.
• Add half a preserved lemon, 2 tsp thyme, and 1 tsp chilli flakes. Fry for 4-5 minutes. Add garlic.
• Fry for another 4-5 minutes, and just before serving add rocket.
• Plate the butterbean mix up and serve with chicken on top.

4. No-cook meals

‘No-cook meals are a lifesaver on busy days, and they’re something I rely on regularly myself! One of my go-tos is a quick, diverse salad that packs in foods from the Super Six – veggies, fruit, wholegrains, legumes, nuts and seeds, and herbs and spices,’ says Dr Megan Rossi, a research fellow at King’s College London and founder of The Gut Health Doctor. 

‘It can be as simple as throwing together a bag of mixed leaves, a tinned or jar of oily fish, some canned mixed beans, a spoonful of kimchi, and a sprinkle of mixed nuts and seeds. Add a slice of sourdough for your carbs and you've got a balanced, gut-loving lunch with minimal effort.'

Dr Rossi’s Super Six Smoothie

‘Another favourite is a Super Six Smoothie, which is packed with plant points. I blend frozen cauliflower, berries, pear, walnuts, oats, cinnamon silken tofu for a boost of fibre and protein. It’s an easy mix-and-go option that keeps you fuelled and nourished. If you’re looking for a morning pick-me-up, then try this coffee smoothie recipe.’

Dr Rossi also praises the power of leftovers for weekday meals. ‘I’ll usually make a triple batch and freeze portions which is a game-changer for me on those particularly busy days. For an alternative warm and speedy option, I’d recommend mixing a bottle of good-quality soup, stir in a tin of mixed beans and top with a dollop of kefir yoghurt. It’s ready in minutes but delivers on nutrition and flavour.’

5. Frozen fish

Registered nutritional therapy practitioner and Nutritionist Resource member Rochelle Logan-Rodgers turns to frozen fish when she’s tired and wants a quick, easy meal.

‘I always keep frozen basa fillets on hand. I pop two in the oven with a homemade spice mix, alongside one or two sweet potatoes quartered and a cup of frozen mixed vegetables on the hob. It takes around 30 minutes, needs no prep, and provides a nutrient-dense meal with lean protein, complex carbs, and fibre-rich veg. It’s minimally processed, packed with vitamins, and leaves me feeling nourished without draining my energy.’

6. Bread!

For nutritional therapist Sonal Jenkins, bread is always a good idea. ‘Bread is my go-to when I am very hungry. The misconception is bread is very carb-heavy, where it in fact contains 3.8-6g of protein per slice,’ says the Nutritionist Resource member.

‘If there's a ripe avocado in my pantry, then it's smashed avocado on toast seasoned with herbed salt, black pepper and squeeze of lemon. Sometimes, it's baked beans on toast and I often pair this with hash brown and stir fried mushrooms and spinach which I cook in some olive oil,’ she adds.

If she needs something super quick, Jenkins says a protein shake ‘made with oat milk, a scoop of my vanilla flavoured protein powder, some superfood powders, like baobab powder and carob powder for a milk chocolatey taste’, keeps her going for a couple of hours.

7. Quick fixes

‘As a nutritionist, people often assume I eat perfectly and have endless energy. But the reality is, just like anyone else juggling a business, fitness, and everyday life, I can get overwhelmed. When that happens, my nutrition and sleep are usually the first things to slip, which leaves me feeling exhausted and reaching for way too much coffee and sugary snacks,’ says Nikita Manduca, studio director of biohacking and wellness studio Repose Space.

'As a nutritionist, people often assume I eat perfectly but the reality is I can get overwhelmed'

When she’s tired and needs a boost, Manduca’s meals look like the following:

Breakfast

‘I usually go for overnight oats made with Greek yoghurt, berries, chia seeds, and a spoonful of almond butter. I prep it the night before – it takes no time and keeps really well.’

Lunch

‘A nourishing Buddha bowl: roasted root veg like parsnip, butternut squash, and cauliflower tossed with herbs and spices, paired with chickpeas or grilled chicken, on a bed of quinoa. I add sliced avocado and drizzle it with a homemade tahini dressing for those essential healthy fats.’

Afternoon snack

‘Around 4pm, I almost always crave something sweet. Instead of reaching for refined sugar, I opt for snacks that combine fibre and healthy fats for slow energy release. That might be an energy ball, an apple with cashew butter, a few squares of dark chocolate, or a bowl of fruit. It hits the sweet spot without the sugar crash.’

8. Big breakfasts

‘As a hormone expert, I believe that when we're feeling tired, it's more important than ever to support our key hormones – especially insulin and cortisol – rather than relying on a single food for a quick energy boost. I always recommend starting the day with a high-protein, high-fat breakfast, such as three eggs cooked in butter with mushrooms and spinach, to help stabilise blood sugar, promote steady energy, and support hormone balance,’ says Francesca Lyon, co-founder and director of nutrition at FUTURE WOMAN.

Lyon always returns to the below breakfast egg muffin recipe as they are great to have on the go and you can pre-make a big batch to store in the fridge for up to three days.

Lyon's breakfast egg muffins recipe

Ingredients (makes 8):

• 1 tbsp melted butter or coconut oil
• 1 onion, finely chopped
• 150g broccoli, finely chopped
• 1 red pepper, finely chopped
• 2 spring onions, sliced
• 6 large eggs
• 1 tbsp milk or nut milk
• Large pinch of smoked paprika
• 50g cheddar or gruyère, grated (optional)
• Small handful of chives, chopped (or any other fresh herbs)

Method:

• Heat the oven to 200C/180C fan/Gas 4.
• Brush half the butter or oil in an 8-hole muffin tin.
• Heat the remaining butter/oil in a pan and add the onion.
• Cook for 5 mins until softened, then add the broccoli, pepper and spring onions.
• Fry for another 5 mins. Set aside to cool.
• Whisk the eggs with the milk, smoked paprika and half the cheese in a bowl. Add the cooked veg and lots of black pepper.
• Pour the egg mixture into the muffin holes and top each with the remaining cheese and chives.
• Bake for 15-17 mins or until golden brown and cooked through.

9. High-energy, low-effort

‘If I am tired or time-poor, I really love to be able to make something that involves very minimal cooking but will provide plenty of energy from healthy carbs and fats to fuel me, and also some protein for added satiety,’ says nutritional therapist and wellness coach Lisa Swable. 

‘One favourite go-to is plain fat-free Greek yogurt with rolled oats, a handful of plain roasted nuts and a handful of blueberries. I may add some protein powder too for added flavour and to make it more filling,’ says Swabel. She’ll opt for a few boiled eggs, half an avocado and some smoked salmon if she needs to fuel for a busier day.

For lunch or dinner, if she has a little longer, Swabel likes to bake a salmon fillet in the oven with a drizzle of soy sauce and honey. ‘I slice some asparagus spears and add them to the dish to cook at the same time. Salmon really does cook so quickly – about 15 minutes. 'While that is cooking, I will microwave a ready pouch of brown rice, which is so easy and handy to have in the store cupboard for quick suppers, and when the salmon is cooked I flake it up and mix everything together,’ she says. ‘The soy sauce and honey make a great sauce and the rice soaks it up. Brown rice is quick for a healthy carb for energy and the salmon will keep me feeling full for hours.’

10. Long-term solutions

‘When I’m tired, I think of food as a tool to stabilise energy – not spike it temporarily. So instead of reaching for a sugar fix or a coffee, I prioritise meals that support blood sugar balance, cortisol regulation, and my circadian rhythm. That means a combination of protein, healthy fats, fibre, and slow-release carbohydrates,’ says nutritionist and gut health expert Marilia Chamon.

'When I’m tired, I think of food as a tool to stabilise energy'

‘For lunch or dinner, I choose meals that are nourishing but not heavy, like grilled salmon with roasted sweet potato and sautéed greens. The salmon provides omega-3 fats and protein to support brain function and neurotransmitter balance, the sweet potato offers slow-release carbohydrates for sustained energy, and the greens are rich in magnesium and B vitamins, which are vital for energy metabolism,’ says Chamon.

And she’s got another tip: ‘One of my key hacks for recovering from a low-energy day is avoiding a heavy or late dinner. Eating too close to bedtime can interfere with deep, restorative sleep. I try to finish eating three hours before bed to support better sleep quality – so I can wake up feeling genuinely refreshed the next day.’

11. Freezer favourites

For nutritionist and author Jenna Hope, utilising the freezer helps ensure her future (tired) self has something nutritious to eat. ‘My go-to tired meals are red lentil pasta with tuna, peas (from the freezer) and a no added sugar tomato sauce or Gosh falafel with hummus, cucumber, carrot sticks, wholegrain pita and a side of kimchi,’ she says.

‘Red lentil pasta is higher in fibre and protein than regular pasta, it's super quick to cook and the ingredients in this meal are the perfect store cupboard/freezer ingredients meaning it's ideal when you're not only tired but running out of food too,’ she adds.

'Red lentil pasta is higher in fibre and protein than regular pasta'

‘I tend to keep Gosh falafel in my freezer for the days I forget to get anything else. They can be cooked from frozen meaning they're quick. They're also a great source of protein and fibre and pairing them with vegetables and hummus is another excellent way to increase the number of plants in your diet, too.’

12. Protein priorities

Nutritional therapist and yoga teacher Joanne Hart works with a lot of clients who play sports and train regularly. She says that this means they are often short on time and prefer to prioritise training over time in the kitchen.

‘Many of my clients are tired and leading busy lives – me too,’ says the Nutritionist Resource member. ‘I make sure I get some protein as my base. Eggs are my favourite, it’s just a couple of minutes to scramble an egg, poach two eggs or make an omelette. Then I grab green salad from the fridge, and sprinkle on a few mixed seeds or add avocado for healthy fats. A slice of wholegrain toast or a small can of mixed beans adds some carbohydrates for energy and the fibre supports our gut too,’ adds Hart.

'I make sure I get some protein as my base. Eggs are my favourite'

13. Wholegrain sandwiches

‘I love an open sandwich, Danish-style. I often recommend these to clients as there’s a topping for everyone,’ says Nutritionist Resource member Amie Parry-Jones. Take a slice of wholegrain rye, add cream cheese and smoked salmon, smashed avocado and halloumi, egg mayo, chicken slices. Throw some rocket on top and it’s the perfect lunch or post-gym snack.’

Parry-Jones also recommends stocking up on ‘pouches of lentils, beans or chickpeas which can be eaten hot or cold and added to almost any dish’. ‘These are full of fibre and protein, perfect for digestive and hormonal health,’ she says.

14. Prep ahead

Registered dietitian and Nutritionist Resource member Clementine Vaughan takes some time on a Sunday to make weekday meals easier. ‘To help with quick meals, I prepare roasted vegetables – whatever is available/going soft or in season – on Sunday to use throughout the week. I pair them with protein like chicken, salmon or tofu.’ Then, says Vaughan, you’ve got lots of options, including cracking in two eggs for a quick Shakshuka-style dish or blending into a delicious pasta sauce.

‘For summer, my go-to is salmon and avocado tartare, both chopped into small cubes with fresh lemon, olive oil, mint, and optional spices,’ adds Vaughan. ‘For healthy snacks, I like tuna or mackerel mixed with horseradish cream on rye crackers. When I'm looking for something sweet, I microwave a banana with dark chocolate squares – simple yet delicious.’

15. Colourful choices

‘Even when tired, I try to aim for a balanced plate: ½ vegetables (mixing greens and colourful veggies), ¼ protein, and ¼ whole grains or root vegetables, plus healthy fats,’ says women’s health nutritionist and Nutritionist Resource member Karine Stephan.

‘To make this easy, I keep convenient options on hand in my fridge at all times, like pre-washed rocket or watercress, some colourful veggies that don't require cooking, pre-cooked protein sources (eg, Taifun tofu, green lentils), and a variety of nuts and seeds for extra protein and healthy fat, and some umami seasonings to make everything more palatable,’ adds Stephan.

16. Omelettes

For nutritionist Lisa Gardner, omelettes are always a simple and delicious option. ‘Two eggs with spinach, mushrooms and cherry tomatoes. It's an excellent source of protein and fibre, and supports satiety and blood sugar control,’ says the Nutritionist Resource member who specialises in hormones, thyroid and blood sugar.

And for an easy lunch or dinner option when she’s tired, Gardner enjoys a chickpea and lentil salad. ‘Throw together in a bowl: ¼ can of chickpeas, ¼ can lentils, cucumber, red onion, peppers, canned salmon, tablespoon of olive oil stirred in, topped with pumpkin seeds. This is a great source of fibre, protein and healthy fats,’ she says.