What to do when you're struggling to eat!

We all have days when eating feels like a chore—whether it's due to stress, a busy schedule, a lack of appetite, or simply not knowing what to eat.

But food is fuel, and consistently under-eating can lead to low energy, stalled progress, and even long-term health concerns.

If you're struggling to eat enough, here are some practical strategies to help you nourish your body and keep moving toward your health and fitness goals.

1. Focus on Easy-to-Digest Foods

When you’re not feeling hungry, heavy meals can be unappealing. Instead, opt for foods that are light but nutrient-dense:

• Smoothies (blend protein, fruit, Greek yogurt, or nut butter)
• Oatmeal with honey and berries
• Scrambled eggs with avocado on toast
• Yogurt with granola
• Bone broth or light soups

These options provide essential nutrients without making you feel overly full or sluggish.

2. Eat Small, Frequent Meals

If big meals feel overwhelming, try breaking them into smaller portions throughout the day. Eating every 2-3 hours can help keep your metabolism running while making it easier to meet your calorie needs.

3. Prioritize Protein & Healthy Fats

Protein and fats are essential for muscle maintenance, energy, and overall health. If you can’t eat much, make sure what you do eat is packed with nutrition. Some easy options include:

• Greek yogurt with nuts
• Cheese and whole-grain crackers
• Hard-boiled eggs
• A protein shake with almond butter

4. Drink Your Calories

If chewing a meal feels like too much effort, try liquid nutrition. High-calorie smoothies, protein shakes, or even milk can help you meet your energy needs without requiring a big appetite. Just be mindful of sugary drinks that might spike your energy and leave you crashing later.

5. Set Reminders to Eat

When you're busy or stressed, it's easy to forget to eat. Set phone alarms or calendar reminders to make sure you’re fueling your body consistently throughout the day.

6. Make Food More Appealing

Sometimes, eating feels like a chore simply because we’re bored with our food choices. Try changing up textures, flavors, or temperatures:

• Add spices or herbs to bland foods
• Opt for warm meals if cold food is unappealing (or vice versa)
• Try different cooking methods (roasting vs. steaming vs. grilling)

7. Manage Stress & Sleep

Appetite loss is often linked to stress or lack of sleep. If you're struggling to eat, consider whether anxiety, overwhelm, or exhaustion is playing a role. Try deep breathing, short walks, or improving your sleep routine to help regulate your hunger signals.

8. Don't Wait Until You're Starving

If you avoid eating all day, you might suddenly feel ravenous later and overeat unhealthy foods. Instead, aim for consistent meals to maintain stable energy levels.

9. Seek Support When Needed

If your loss of appetite is ongoing, it may be worth talking to a nutrition coach, dietitian, or healthcare provider to identify potential underlying causes.

Struggling to eat happens to everyone at some point, but the key is to make small adjustments so your body continues getting the nutrients it needs. Even if you’re not feeling hungry, fuel your body with purpose—because strength, energy, and progress all start with what’s on your plate. 💪🥗

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