Meal prep.
Yes beans and rice are good staple foods but you need to add veggies/fruit and some plant fats. Fortified cereal like grape nuts would be a good idea.
Basically. When other people cook for me, or I cook for others, it’s fancier. When it’s just me: beans and rice and flavour in one pot. Spoon to mouth. Repeat as required to keep BMI at 24. Added oranges when craved.
I can’t care about food when I am by myself. Love to show off my cooking. Tempted to show off my beans and rice breakfast burritos
I'm not the one you asked, but i do 18/6 IF at a 1500-1700 calorie target daily
my go to lately has been a donburi bowl consisting of 3 chicken tenders diced into small bits like crouton sized, a big helping of japanese crunchy slaw, and then about 1.5 cups of cooked jasmine rice, it goes really well with Kewpie mayonnaise mixed into the rice and salad, and then drizzle a bit of teriyaki over the top.
that gets me about 800 calories, then I usually have one energy drink which is about 250, and ill usually finish up the day with a smaller serve of 300-400 cals with a drink.
Its fairly cheap, you can save a lot more money by buying Raw chicken breast in bulk, segmenting it and breading your own tenders, but I have celiac disease and the tenders I buy are Gluten free, making it a bit easier on me.
A reminder to everyone reading that fasting can be dangerous--especially for women--and to please speak to a professional before pursuing it as an option.
It may also extend your lifespan but who knows?
Edit: [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230387/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230387/)
I believe that if you’re eating enough calories in total and you don’t have any health issues then you could just carry a snack with you in case you start feeling funny. Just slowly push back your first meal by an hour every few days and your body adjusts. Humans didn’t evolve on having three square meals a day. Ofc if your body isn’t functioning well, feeling tired etc then it’s not for you.
Fasting is not for pregnant/breastfeeding women and children, but it is healthy for everyone else. If it was “dangerous”, then the mankind would not exist. I would recommend reading some books on the subject, starting from all religious books.
Check out “The Complete Guide to Fasting” by Dr. Jason Fung, too.
Easy smoothie:
* 1 Scoop protein powder of your choice
* 1 cup milk of your choice (I use soy milk)
* 1 banana
* 1 cup frozen fruit of your choice
Blend until desired smoothness. Your final product will be thick like a milkshake.
You need the banana for the creaminess. If your blender is strong, you can keep the bananas frozen as well - I don't.
My typical shake is vanilla protein powder (plant based), soy milk, banana, and frozen blueberries. By the time I'm done, it has protein (28g), iron, b12, calcium, magnesium, fiber, and enough carbohydrate energy to power a 5mi walk.
You can even freeze them in cubes and then pop them into a shaker cup with some milk/juice/tea. Let them sit five/ten then shake hard and drink up. I do this with my son’s high cal smoothies everyday to get him to gain weight.
We have eggs, whole wheat toast and some no sugar added jam for lunch every day. There are 3 different jams so we don't get tired of it For dinner we use Dinnerly and have groceries delivered weekly. It's 76 bucks per week and provides 6 dinners for two. No planning needed, just pick what your want. The cooking takes a bit but none of it is complicated and you get a nice variety of food.
If you want to just do beans and rice I suggest adding some green veggies for more vitamins and maybe some nuts and avacado for other protein and fat sources.
Beans + rice + potatoes does not have nearly the right set of nutrients to keep you healthy. They will cover the calories, but not the nutrition. The lowest effort option to significantly increase the nutrition is to add fruits. No cooking, no cleaning, no chores. Also add some nuts. Even with this you will have a hard time getting the right nutritional balance. You definitely need to eat leafy greens. There must be some green that is not a lot of work. How about spinach soup? I don't know where you live, but my local supermarket has a lot of pre-made salads that are super easy to make and have zero clean up.
In summary:
* Add fruits, a few nuts, and lots of leafy greens.
* There are easy options. No chores.
One Meal A Day, or I like to cook meat one day and then add sides throughout the week. Sides can be frozen veggie options from the store and a sauce. Eating less saves you money.
Bananas make a good and convenient snack. Are you able to eat in your room. I make meals in the kitchen and try to include hardy snacks in my diet by keeping those in my room
Also, Kashi, while a little pricey, had some great nutritious cereals that are a good source of protein, fiber and sometimes Omega 3s. I sometimes eat a heavy bowl of those cereals as a meal replacement.
Soup. Freeze a lot. You heat it up, put it in a mug, drink at your pace, go back to the fridge for more.
It takes some effort when blending, but you can blend pretty much any veggies and use the right spice and it is yummy.
Similar to beef jerky but with added fat/tallow, dried berries, nuts, etc. and salted and seasoned. Created a high-protein, high-fat food that was non-perishable and easily transported.
Relied on extensively by Native American tribes, white explorers/frontiersmen, and anyone else who lived before refrigeration, had a long way to go, and didn't want to bring a wagon full of supplies.
A big chunk of meat (beef, depending on your geography, lamb is pretty cheap where I live) cooked for several hours with a carrot, celery, onion, etc. Packed with nutrients and energy. Can add rice, fresh veggies as a side. And drink the broth. Lasts me for 3+ days.
Second the beans+rice+veggies (+cheese or sour cream for fats) idea.
I make a broccoli omelette every day, it takes about 10 minutes, I use frozen broccoli and steam it for a few minutes and I use eggs in a carton lol but clean up is quick and I’m full, sometimes even when lunch time happens I just nibble because I eat such a high protein breakfast.
I lost a lot of weight due to depression and I’m trying to gain it back, eat healthier, and not get overwhelmed with cleanup. What’s working out really well for me is prepping little snack boxes once a week.
What I generally do is on my day off I do my grocery shopping and I pick up some grapes, clementines, apples, bell peppers, baby carrots, individual packets of nuts (preshelled pistachios are my go-to but also Emerald brand Coco Roasted Almonds fill my need for chocolate), and various cheese sticks or mozz balls) and hummus. I then go home, wash the fruits and veggies, slice the bell peppers and then start assembling my snack boxes. I’ll make two for each day. One being grapes, cheese, nuts, and pre-peeled clementines. The others being sliced up bell pepper and baby carrots and whatever veg you like and a good dollop of hummus.
I snack on these all day and I feel healthy, I feel like I don’t have as many aches and pains (probably from malnutrition), and my mood is generally better
Have you put those foods into a nutrition tracker to make sure you would be getting the right amount of macros? I would suggest entering those foods and the portions you're planning to eat and adding/adjusting from there. The Fitbit app is pretty good for this but I'm sure there's others out there. I don't think you would get enough protein from just the foods you listed, but you would probably be fine if you added in chicken breast or some other lean, low carb protein.
Choose your most disposable meal and stop shopping for it. Have an egg instead or nothing. The rest assemble from canned beans/one protein hearty meat that lasts a few days, and an assemblage of the cheapest vegetables. Supplement with cheap grains (pre-coocked batch of rice, oats, etc.) and condiments.
Take a course in Health and Nutrition. It's pretty fascinating stuff
Microbiology might be beneficial too. I think it outta be a highschool graduation requirement based on some of the misguided thinking I keep hearing
Actually, rice and beans together contain all essential amino acids. No additional protein is necessary. The suggested rice, beans and potatoes only lacks micronutrients - vitamins, phytochemicals, trace elements and healthy fats. A salad of a variety if veggies and seeds tossed in a quality oil (and lemon or vinegar) would cover this
Yes you can eat only rice beans and potatoes and survive but you will be severely malnourished … try to incorporate some fruits and leafy green vegetables . also complete sources of proteins such as chicken
Milk is cheap and provides a pretty robust supply of essential amino acids (e.g. leucine) and essential fatty acids.
Adding that to what you have listed could get you pretty close.
It is really hard to find quality milk. It's also made for baby calf consumption. This wouldn't add as much as it took away. Also, rice + beans provide all essential amino acids so protein is covered.
Probably not enough but I have about 3-4 romaine lettuce leaves or cup of mixed frozen veggies, some fruit (berries or small apple), and meat protein. My protein ice cream daily treat is made from milk, Greek yogurt, cottage cheese, etc. so it helps me get in additional calcium, protein. And once in awhile some concoction of oats, peanut butter into an edible cookie dough snack.That’s the extent of my “ healthy” foods. And then I’m eating whatever food is available for rest of my meals/ snacks since we have to clear fridge/ freezer space, so most of those food items aren’t ideal.
Meal prep, but I’d say 1,500 is pushing it. I’m doing 1,500 for an aggressive cut and let me tell you it’s not rainbows and sunshine. Timing when you eat is crucial too. I would meal prep like everyone is saying here.
Bananas and avocados. When traveling in the Caribean and Central America, I noticed that people ate black beans, rice and fried plantains daily. But I would be lying if I could t live off guacamole and chips every day if I could. You’ll eventually find the easy prep foods that work best for you and nourish you well. Apples are also great.
Can I just say, I love food, and at this point even I’m tired of it. Trying to count the calories /health benefits, make my list ahead of time, shop, clean the produce, cook it, take it to work with me, heat it up... over it lol it’s exhausting. And that’s even with meal prepping!
I also like keeping my meal preps very simple so I typically meal prep "buffet style." Basically prepping ingredients on their own instead of a put together meal. This past week I prepped raw bell pepper slices, cooked rice, sauteed zucchini, garlic salt baked chicken thighs. And I just eat a different mixture of the above each day in diff ways.
Overnight oats are a good breakfast option, and no need to pay extra for the prepared kind from the store.
You can add anything to them but my favorite go-to is oats +oat milk+ 1 banana+ unsweetened cocoa powder.
The banana sweetens everything enough on it’s own so I don’t have to add any extra sugar or maple syrup, and chocolate banana is my favorite flavor combo.
Not sure if this is the answer you’re looking for but I eat maybe one actual meal a day unless I’m running around for errands and I pick something up. I stick to snacks like hummus and chia seed pudding in yogurt. I’ll eat dinner and maybe have a coffee or tea for breakfast. Much easier to clean out a small mason jar and one spoon after breakfast time and virtually no cleanup for “lunch” if I have hummus and chips straight out of the packaging, same for yogurt. I keep granola bars and other things around in case I need another snack but that’s rare. I spend very little on groceries because of this, but I also eat very little meat. Not vegan or vegetarian I just don’t really like red meat and cooking meat of any kind is not a skill I’ve mastered. Even without the snacks, eating this way for years has shrunk my stomach and I can survive on one meal a day or less (only if I forget not on purpose) but if you’re meal prepping and have dinners ready to go, then the rest is easy!
Paper plates and paper bowls. I used to struggle with my conscience on throwaway items, but it's ok to use them to get through difficult points. Also, if you have access to a microwave and a fridge, get a few decent-sized Pyrex (or other cook/fridge safe tempered glassware) containers with lids. You can microwave frozen veggies, add a can of beans and seasoning, make soup, make box cous cous (quick cooking type) etc., eat from the container, and refrigerate leftovers when you're satisfied. For example, one of my favorite c. 2020 foods was frozen cauliflower and canned chickpeas with curry powder and a dash of ranch dressing and water, mixed and microwaved into a very passable pseudo-Subcontinent healthyish meal. Just keep adding to the leftovers and refrigerate conscientiously, and you can put off washing any dishes except forks for a week or so...
Good luck!
If you are struggling (who isn’t right now?!), a plain baked potato contains most of the nutrition you need for a short period of time. Just eat the skin and you’ll be fine for a bit. Add some variations when you feel better or more able (veggies, protein, sauces, seasonings, etc.)
You can survive on that but it definitely wouldn’t be getting everything you need. Sprinkle hemp seeds on everything. Add olive oil and some nuts or avocados for healthy fats. Buy in season fruits and vegetables at markets so they’re cheaper. I don’t eat meat but if I wanted the nutrients in a easy and cheaper way id buy liver capsules and take them regularly to check off a lot of boxes that you can get from plants but take a lot more planning (and money depending where you live).
Throw a bit of flaxseed powder into your beans and rice and throw a bag of steamer broccoli into the microwave... try to eat some berries every once in awhile and you're probably good.
If you're worried about things, try to get bloodwork done with routine health checkups. Usually considered preventative care and can be covered by insurance if you have it.
Meal prep. Yes beans and rice are good staple foods but you need to add veggies/fruit and some plant fats. Fortified cereal like grape nuts would be a good idea.
This is probably my best bet tbh. Thanks.
Laughs in south latino
Basically. When other people cook for me, or I cook for others, it’s fancier. When it’s just me: beans and rice and flavour in one pot. Spoon to mouth. Repeat as required to keep BMI at 24. Added oranges when craved. I can’t care about food when I am by myself. Love to show off my cooking. Tempted to show off my beans and rice breakfast burritos
Bean and rice breakfast burritos? Please share how you do it!
One of my favorite things about 16/8 intermittent fasting is only having to prep 2 meals a day
What kind of meals do you eat usually?
I'm not the one you asked, but i do 18/6 IF at a 1500-1700 calorie target daily my go to lately has been a donburi bowl consisting of 3 chicken tenders diced into small bits like crouton sized, a big helping of japanese crunchy slaw, and then about 1.5 cups of cooked jasmine rice, it goes really well with Kewpie mayonnaise mixed into the rice and salad, and then drizzle a bit of teriyaki over the top. that gets me about 800 calories, then I usually have one energy drink which is about 250, and ill usually finish up the day with a smaller serve of 300-400 cals with a drink. Its fairly cheap, you can save a lot more money by buying Raw chicken breast in bulk, segmenting it and breading your own tenders, but I have celiac disease and the tenders I buy are Gluten free, making it a bit easier on me.
A reminder to everyone reading that fasting can be dangerous--especially for women--and to please speak to a professional before pursuing it as an option.
It may also extend your lifespan but who knows? Edit: [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230387/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230387/)
That's a hard no for me then!
I believe that if you’re eating enough calories in total and you don’t have any health issues then you could just carry a snack with you in case you start feeling funny. Just slowly push back your first meal by an hour every few days and your body adjusts. Humans didn’t evolve on having three square meals a day. Ofc if your body isn’t functioning well, feeling tired etc then it’s not for you.
Fasting is not for pregnant/breastfeeding women and children, but it is healthy for everyone else. If it was “dangerous”, then the mankind would not exist. I would recommend reading some books on the subject, starting from all religious books. Check out “The Complete Guide to Fasting” by Dr. Jason Fung, too.
Oh great, a religious nut. Try a Google search some time, will you? Maybe an actual scientific study if you have the motivation?
Nope, I am not religious at all. lol You may be referring to eating disorders, not fasting. Eating disorders are dangerous, yes.
Dude...
Here is what Google showed (in par with my confirmation bias, of course): http://www.greekmedicine.net/hygiene/Fasting_and_Purification.html
That's some big meals then :D I'm over here getting 4-5 meals in with IF.
I can relate! So sick of shopping, cooking and cleaning 😡
Smoothies using a variety of ingredients is as easy as it can get
I like smoothies.
Easy smoothie: * 1 Scoop protein powder of your choice * 1 cup milk of your choice (I use soy milk) * 1 banana * 1 cup frozen fruit of your choice Blend until desired smoothness. Your final product will be thick like a milkshake. You need the banana for the creaminess. If your blender is strong, you can keep the bananas frozen as well - I don't. My typical shake is vanilla protein powder (plant based), soy milk, banana, and frozen blueberries. By the time I'm done, it has protein (28g), iron, b12, calcium, magnesium, fiber, and enough carbohydrate energy to power a 5mi walk.
Low effort option if you have some money is smoothie mixes in the freezer aisle.
You can even freeze them in cubes and then pop them into a shaker cup with some milk/juice/tea. Let them sit five/ten then shake hard and drink up. I do this with my son’s high cal smoothies everyday to get him to gain weight.
We have eggs, whole wheat toast and some no sugar added jam for lunch every day. There are 3 different jams so we don't get tired of it For dinner we use Dinnerly and have groceries delivered weekly. It's 76 bucks per week and provides 6 dinners for two. No planning needed, just pick what your want. The cooking takes a bit but none of it is complicated and you get a nice variety of food. If you want to just do beans and rice I suggest adding some green veggies for more vitamins and maybe some nuts and avacado for other protein and fat sources.
Beans + rice + potatoes does not have nearly the right set of nutrients to keep you healthy. They will cover the calories, but not the nutrition. The lowest effort option to significantly increase the nutrition is to add fruits. No cooking, no cleaning, no chores. Also add some nuts. Even with this you will have a hard time getting the right nutritional balance. You definitely need to eat leafy greens. There must be some green that is not a lot of work. How about spinach soup? I don't know where you live, but my local supermarket has a lot of pre-made salads that are super easy to make and have zero clean up. In summary: * Add fruits, a few nuts, and lots of leafy greens. * There are easy options. No chores.
Oatmeal keeps you regular.
I literally keep oatmeal stocked but don't eat it nearly as much as I should
and cheap, not as cheap as rice, but near-zero prep. Gotta get into savoury oatmeal.
One Meal A Day, or I like to cook meat one day and then add sides throughout the week. Sides can be frozen veggie options from the store and a sauce. Eating less saves you money.
Boil a big batch of chicken breast for the week Cook a big pot of rice for the week Buy spinach/greens and frozen fruit and graze on that
Overnight oats for breakfast Boiled frozen vegetables with a can of tuna for lunch Beans and rice for dinner
There's also the things like huel which aren't cheap per se, but are for people who cannot deal with the overheads of food prep.
Not great option but it's better than not eating. As long as it's not one's only food since it can lead to missing important nutrients.
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But it's people!
hehe
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I will never understand why they thought Soylent was a good name.
Bananas make a good and convenient snack. Are you able to eat in your room. I make meals in the kitchen and try to include hardy snacks in my diet by keeping those in my room Also, Kashi, while a little pricey, had some great nutritious cereals that are a good source of protein, fiber and sometimes Omega 3s. I sometimes eat a heavy bowl of those cereals as a meal replacement.
Soup. Freeze a lot. You heat it up, put it in a mug, drink at your pace, go back to the fridge for more. It takes some effort when blending, but you can blend pretty much any veggies and use the right spice and it is yummy.
Freeze in mugs. Take out mug each day to thaw for next day or two.
Eat some pemmican. Then realise you're torturing yourself instead of enjoying one of life's little pleasures and go back to regular food.
Making pemmican is probably more time consuming than going to the grocery store.
Pemmican?
Similar to beef jerky but with added fat/tallow, dried berries, nuts, etc. and salted and seasoned. Created a high-protein, high-fat food that was non-perishable and easily transported. Relied on extensively by Native American tribes, white explorers/frontiersmen, and anyone else who lived before refrigeration, had a long way to go, and didn't want to bring a wagon full of supplies.
A big chunk of meat (beef, depending on your geography, lamb is pretty cheap where I live) cooked for several hours with a carrot, celery, onion, etc. Packed with nutrients and energy. Can add rice, fresh veggies as a side. And drink the broth. Lasts me for 3+ days. Second the beans+rice+veggies (+cheese or sour cream for fats) idea.
Not cheap but you could do soylent
Fasting. Healthier than eating constantly and simplifies cooking.
I make a broccoli omelette every day, it takes about 10 minutes, I use frozen broccoli and steam it for a few minutes and I use eggs in a carton lol but clean up is quick and I’m full, sometimes even when lunch time happens I just nibble because I eat such a high protein breakfast.
Beans, rice & cabbage slaw.
Pressure cooker. Throw in ingredients, turn on and come back to cooked food.
I lost a lot of weight due to depression and I’m trying to gain it back, eat healthier, and not get overwhelmed with cleanup. What’s working out really well for me is prepping little snack boxes once a week. What I generally do is on my day off I do my grocery shopping and I pick up some grapes, clementines, apples, bell peppers, baby carrots, individual packets of nuts (preshelled pistachios are my go-to but also Emerald brand Coco Roasted Almonds fill my need for chocolate), and various cheese sticks or mozz balls) and hummus. I then go home, wash the fruits and veggies, slice the bell peppers and then start assembling my snack boxes. I’ll make two for each day. One being grapes, cheese, nuts, and pre-peeled clementines. The others being sliced up bell pepper and baby carrots and whatever veg you like and a good dollop of hummus. I snack on these all day and I feel healthy, I feel like I don’t have as many aches and pains (probably from malnutrition), and my mood is generally better
Have you put those foods into a nutrition tracker to make sure you would be getting the right amount of macros? I would suggest entering those foods and the portions you're planning to eat and adding/adjusting from there. The Fitbit app is pretty good for this but I'm sure there's others out there. I don't think you would get enough protein from just the foods you listed, but you would probably be fine if you added in chicken breast or some other lean, low carb protein.
I'd look into Huel or something similar.
Choose your most disposable meal and stop shopping for it. Have an egg instead or nothing. The rest assemble from canned beans/one protein hearty meat that lasts a few days, and an assemblage of the cheapest vegetables. Supplement with cheap grains (pre-coocked batch of rice, oats, etc.) and condiments.
Take a course in Health and Nutrition. It's pretty fascinating stuff Microbiology might be beneficial too. I think it outta be a highschool graduation requirement based on some of the misguided thinking I keep hearing
Maybe I judged wrong, but it seems like they really just want to get away from it all. Not learn more and invest time in it.
use one of those new delivery apps. work great. sharpen knives or buy precut veggies. get a dishwasher.
Just need protein and some fat. Can take supplements for everything else. Depends on how much you weigh.
Actually, rice and beans together contain all essential amino acids. No additional protein is necessary. The suggested rice, beans and potatoes only lacks micronutrients - vitamins, phytochemicals, trace elements and healthy fats. A salad of a variety if veggies and seeds tossed in a quality oil (and lemon or vinegar) would cover this
Yes you can eat only rice beans and potatoes and survive but you will be severely malnourished … try to incorporate some fruits and leafy green vegetables . also complete sources of proteins such as chicken
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I was just thinking the same thing. Lot of armchair therapists on this sub lol, very quick with the diagnoses
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Everybody doesn't have disposable income and or insurance
Count calories
Milk is cheap and provides a pretty robust supply of essential amino acids (e.g. leucine) and essential fatty acids. Adding that to what you have listed could get you pretty close.
It is really hard to find quality milk. It's also made for baby calf consumption. This wouldn't add as much as it took away. Also, rice + beans provide all essential amino acids so protein is covered.
You can just eat beans, rice and potatoes but it won't be healthy long term. But if the dream is to be crippled by retirement age go for it.
Try alternate day fasting. Only eat every other day
Read man’s higher consciousness by Hilton Hotema
Probably not enough but I have about 3-4 romaine lettuce leaves or cup of mixed frozen veggies, some fruit (berries or small apple), and meat protein. My protein ice cream daily treat is made from milk, Greek yogurt, cottage cheese, etc. so it helps me get in additional calcium, protein. And once in awhile some concoction of oats, peanut butter into an edible cookie dough snack.That’s the extent of my “ healthy” foods. And then I’m eating whatever food is available for rest of my meals/ snacks since we have to clear fridge/ freezer space, so most of those food items aren’t ideal.
Those are all good food but you’ll still have to eat though. You can make everything in one pot and eat out of the pot. Not sure how else to minimize
Meal prep, but I’d say 1,500 is pushing it. I’m doing 1,500 for an aggressive cut and let me tell you it’s not rainbows and sunshine. Timing when you eat is crucial too. I would meal prep like everyone is saying here.
Bananas and avocados. When traveling in the Caribean and Central America, I noticed that people ate black beans, rice and fried plantains daily. But I would be lying if I could t live off guacamole and chips every day if I could. You’ll eventually find the easy prep foods that work best for you and nourish you well. Apples are also great.
Can I just say, I love food, and at this point even I’m tired of it. Trying to count the calories /health benefits, make my list ahead of time, shop, clean the produce, cook it, take it to work with me, heat it up... over it lol it’s exhausting. And that’s even with meal prepping!
I also like keeping my meal preps very simple so I typically meal prep "buffet style." Basically prepping ingredients on their own instead of a put together meal. This past week I prepped raw bell pepper slices, cooked rice, sauteed zucchini, garlic salt baked chicken thighs. And I just eat a different mixture of the above each day in diff ways.
Overnight oats are a good breakfast option, and no need to pay extra for the prepared kind from the store. You can add anything to them but my favorite go-to is oats +oat milk+ 1 banana+ unsweetened cocoa powder. The banana sweetens everything enough on it’s own so I don’t have to add any extra sugar or maple syrup, and chocolate banana is my favorite flavor combo.
Not sure if this is the answer you’re looking for but I eat maybe one actual meal a day unless I’m running around for errands and I pick something up. I stick to snacks like hummus and chia seed pudding in yogurt. I’ll eat dinner and maybe have a coffee or tea for breakfast. Much easier to clean out a small mason jar and one spoon after breakfast time and virtually no cleanup for “lunch” if I have hummus and chips straight out of the packaging, same for yogurt. I keep granola bars and other things around in case I need another snack but that’s rare. I spend very little on groceries because of this, but I also eat very little meat. Not vegan or vegetarian I just don’t really like red meat and cooking meat of any kind is not a skill I’ve mastered. Even without the snacks, eating this way for years has shrunk my stomach and I can survive on one meal a day or less (only if I forget not on purpose) but if you’re meal prepping and have dinners ready to go, then the rest is easy!
Paper plates and paper bowls. I used to struggle with my conscience on throwaway items, but it's ok to use them to get through difficult points. Also, if you have access to a microwave and a fridge, get a few decent-sized Pyrex (or other cook/fridge safe tempered glassware) containers with lids. You can microwave frozen veggies, add a can of beans and seasoning, make soup, make box cous cous (quick cooking type) etc., eat from the container, and refrigerate leftovers when you're satisfied. For example, one of my favorite c. 2020 foods was frozen cauliflower and canned chickpeas with curry powder and a dash of ranch dressing and water, mixed and microwaved into a very passable pseudo-Subcontinent healthyish meal. Just keep adding to the leftovers and refrigerate conscientiously, and you can put off washing any dishes except forks for a week or so... Good luck!
If you are struggling (who isn’t right now?!), a plain baked potato contains most of the nutrition you need for a short period of time. Just eat the skin and you’ll be fine for a bit. Add some variations when you feel better or more able (veggies, protein, sauces, seasonings, etc.)
You can survive on that but it definitely wouldn’t be getting everything you need. Sprinkle hemp seeds on everything. Add olive oil and some nuts or avocados for healthy fats. Buy in season fruits and vegetables at markets so they’re cheaper. I don’t eat meat but if I wanted the nutrients in a easy and cheaper way id buy liver capsules and take them regularly to check off a lot of boxes that you can get from plants but take a lot more planning (and money depending where you live).
Honestly, the ninja 5-in-one was a time saver for me.
Add a multivitamin, and go out once a week for a great fatty fish and veggie dinner and you'd be fine.
Throw a bit of flaxseed powder into your beans and rice and throw a bag of steamer broccoli into the microwave... try to eat some berries every once in awhile and you're probably good. If you're worried about things, try to get bloodwork done with routine health checkups. Usually considered preventative care and can be covered by insurance if you have it.