When you don't want to eat at all

There are days when even thinking about eating feels like too much. The fridge is full, but nothing appeals. Your body needs fuel, but your mind is somewhere else entirely.

On those days, I stop trying to be reasonable. I don't aim for a 'proper meal.' I aim for something that requires almost no decision-making.

On those days I count anything I actually eat as a win.

What actually helps

• Keep one or two 'no thought' options ready (a protein shake, a jar of nut butter102 kcal with crackers, yogurt75 kcal with honey64 kcal).
• Eat sitting down, even if it's just for five minutes.
• Don't judge the choice. A handful of almonds164 kcal is still nourishment.
• If nothing sounds good, try something cold and smooth instead of warm and heavy.

Progress on these days isn't measured in calories or macros. It's measured in whether you fed yourself with a little less resistance than yesterday.