Cancer Nutrition Tips When You’re Too Tired to Cook

Gentle, Realistic Cancer Nutrition Tips for Those Low Energy Days

Fatigue can feel overwhelming - a deep, draining tiredness that doesn’t always improve with rest and can be hard to get past. Whether it’s from chemotherapy, radiotherapy, targeted therapies, or the emotional weight of it all, many people describe it as feeling like wading through treacle. And on those days, cooking a meal from scratch can feel completely out of reach.

If you’re finding it hard to prepare food, you are not alone. Many of the people I support want to eat well but simply don’t have the energy. The reassuring news is that nourishing your body doesn’t have to mean elaborate meals or spending hours in the kitchen. There are ways to take care of your nutrition - even on the days when you're completely wiped out.

This blog offers gentle, practical support for those low energy days. What helps is what feels doable - and that will look different from person to person, and from day to day.

Let Go of Perfect

First things first: there is no such thing as a perfect diet, especially when you're living with cancer. On days when fatigue is making everything feel harder, your goal might simply be to eat something - anything - and that’s completely okay.

Try to shift the focus from what you "should" be eating to what feels manageable in the moment. That might be a bowl of cereal, a slice of toast with peanut butter, or soup with a sandwich. Every mouthful counts.

Low Energy Food Ideas to Keep on Hand

When your energy is low, having a few easy-to-use ingredients or ready-made options can make a big difference. Here are some nourishing, low-prep foods that can make things easier on the days you need them most:

• Ready meals - there are lots of good-quality options available now. Look for ones that include a source of protein and some vegetables. Some of my favourite brands include:

  • Après Food 

  • By Ruby 

  • Cook 

  • Frive 

• Frozen meals and soups – useful to keep in the freezer for days when cooking just isn’t possible. If you’re up to it, batch cooking and freezing portions ahead of time can also be really helpful.

• Tinned pulses and fish – like chickpeas, lentils, kidney beans, sardines, or mackerel. These require no cooking and offer a quick protein boost.

• Grain pouches – such as brown rice or quinoa, can be eaten cold or warmed (ideally decanted in a Pyrex or ceramic bowl if heating in the microwave). You can stir a spoonful into soups or pair with fish, chicken, eggs, or tofu.

• Frozen fruit and vegetables – easy to portion out and cook just what you need. Great for smoothies or to add to soups, stews, or omelettes.

• Greek yoghurt, cottage cheese, hummus, hard boiled eggs – quick, protein-rich choices that can be eaten with fruit, crackers, oatcakes, or toast.

• Nut butters, seeds, and nuts – easy to add to porridge, toast, or yoghurt for a boost of beneficial fats and extra energy.

If shopping feels too much right now, consider using online grocery delivery, or asking someone to help you pick up a few basics.

Batch Cooking When You’re Feeling Up To It

When your energy is a bit better, making a little extra food can really pay off. Having something homemade and ready to go can make things feel a lot easier later.

Here are a few batch-cook ideas that work well in the fridge or freezer:

• Soups – like lentil, chicken, or mixed bean (aim for a protein-rich option)

• Stews and casseroles – made with beans, lentils, tofu, or meat

• Egg muffins or frittata – easy to reheat and made with eggs and vegetables

• Overnight oats – prepped in jars and stored in the fridge

• Bolognese, chilli, or cottage pie – portioned and frozen

Doubling up a recipe you’re already making can be an easy way to stock the freezer without extra effort.

Gentle Shortcuts

For those times when you have a little energy and a few minutes to spare:

• Baked potato with toppings like baked beans, tuna with yoghurt and a little seasoning instead of mayo, or hummus - add a handful of soft greens like baby spinach, rocket, or watercress

• Wholegrain toast with scrambled eggs and avocado, nut butter and banana, sardines and rocket, watercress or grated courgette

• Pitta bread with hummus, cottage cheese, or mashed avocado with a sprinkle of seeds or crumbled feta – add some grated carrot or a side of cherry tomatoes

• Smoothie made with frozen berries, baby spinach, a spoon of nut butter or yoghurt — and a little protein powder if you’d like to boost it.

Ready-to-Eat Options (Minimal to No Prep)

If even light prep feels like too much, having a few ready-to-eat items on hand - or prepped earlier in the week - can really help.

• Greek yoghurt with berries and seeds

• Cheese and crackers with sliced apple or grapes

• Overnight oats

• Chia seed pudding

• Hard-boiled eggs or hummus with cherry tomatoes and oatcakes

• Bowl of cereal with milk of choice topped with berries and nuts or seeds

• Protein bar. You can find some protein bar brand suggestions here.

 

Ask for Help With Meals

If food shopping or cooking feels like too much right now, accepting a helping hand can really ease the load. Often, friends and family say things like, “Let me know if there’s anything I can do”, but unless something specific is suggested, it can get left there.

Being clear makes it easier for others to step in a way that’s genuinely useful. For example:

• “Would you mind picking up some yoghurt and blueberries if you’re going to the shops?”

• “If you’re making one of your casseroles this week, would you be able to set aside an extra portion for me?”

• “Could you pop a few ready meals in the freezer for me if you’re doing an online order?”

It doesn’t have to be a big ask. Small, thoughtful gestures - like dropping off a nourishing meal or a few basics - can make a big difference on a difficult day.

If asking for help feels unfamiliar or uncomfortable, I have shared some tips that might make things a bit easier here: Accepting and Seeking Help When Living With Cancer

Nourishment Isn’t Just About the Food

Some days, food might feel more about fuelling your body than enjoying a meal - and that’s okay. And when you can, try to bring in other things that nourish and sustain you too. That might be sitting by a sunny window, listening to a favourite song, or simply taking a quiet moment to read. Making time for the things you enjoy are part of nourishment too.

A Final Thought

Eating well during cancer treatment doesn’t have to mean cooking from scratch or following perfect plans. It’s about tuning in to what feels possible - and finding simple, realistic ways to keep yourself nourished.

If eating is feeling really difficult and you’re not managing much at all, it’s important to let your healthcare team know. They’ll want to check in and offer additional support.

You’ll also find practical tips for managing fatigue - including hydration strategies - in my blog: Nutrition Tips for Managing Cancer Treatment Side Effects.

If you’d like some personalised support to make food feel more manageable right now, I’d be delighted to help.

📩 info@thecancerdietitian.com

☎️ 020 8064 2865

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The content provided in this blog is for informational purposes only and should not be considered personalised nutrition, dietetic, or medical advice. Please consult your healthcare team for personalised advice and guidance regarding your specific medical condition or dietary needs.