What to Eat When You Don't Feel Like Eating? Simple Solutions for Nutrition

October 14, 2025 •

4 min read

According to MedlinePlus, a decreased appetite, or anorexia, can be a symptom of various illnesses, making it challenging to get necessary nutrients. When faced with this issue, knowing what to eat when you don't feel like eating is crucial for maintaining your health and energy levels.

Quick Summary

This guide provides practical strategies and easy-to-digest food ideas for those with a low appetite. It covers nutrient-dense liquids, simple solids, and small, frequent eating tactics to ensure your body receives essential nourishment during periods of low hunger.

Key Points

Start with Liquids: When eating feels impossible, smoothies, soups, and shakes are excellent ways to deliver essential nutrients and calories without overwhelming your system.
Choose Nutrient-Dense Foods: Focus on foods that pack a lot of nutritional value into a small volume, such as avocados, nuts, nut butters, and full-fat dairy.
Eat Small, Frequent Meals: Instead of large meals, opt for smaller portions throughout the day to make eating less daunting and help meet your energy needs.
Stay Hydrated: Keep up your fluid intake with water, broth, or juice, as dehydration can worsen a lack of appetite and overall wellness.
Make Food Appealing: Enhancing flavors with herbs and spices or presenting meals attractively on a small plate can help stimulate a reluctant appetite.
Don't Force Favorite Foods: If a beloved food suddenly seems unappealing, don't force it. You may develop a long-term aversion. Explore other options instead.

A sudden or prolonged lack of appetite can be a frustrating and concerning experience. Whether due to illness, stress, or other factors, prioritizing nutrition is key to a speedy recovery and maintaining your energy. The goal is to focus on easily digestible, nutrient-dense foods and liquids that won't overwhelm your digestive system. Remember, a small amount of nourishment is always better than none.

Prioritize Easily Digestible Liquids

When the thought of solid food is unappealing, liquid nutrition is often the easiest and most effective route. Liquids are gentle on a sensitive stomach and can be packed with calories, protein, and essential nutrients.

Nutrient-Packed Smoothie

Making a smoothie is an excellent way to get a significant nutritional boost with minimal effort. You can customize the ingredients to your taste and nutritional needs.

Ingredients: Blend a frozen banana for texture, a handful of berries for antioxidants, a scoop of Greek yogurt for protein and probiotics, a spoonful of nut butter for healthy fats, and a splash of milk (dairy or alternative) or water.
Add-Ins: Consider adding a tablespoon of ground flaxseed or chia seeds for extra fiber and calories. Protein powder can also significantly increase the protein content.

Warm and Soothing Soups

Broths and creamy soups can be incredibly comforting and hydrating, especially if you're sick.

Bone broth: A clear bone broth is rich in electrolytes and minerals and can be easily sipped throughout the day.
Creamy soups: Cream of chicken or broccoli cheese soup can provide calories and protein without requiring much chewing.
Fortify your soup: For extra calories, stir in some full-fat cream, evaporated milk, or a handful of grated cheese.

Other Nourishing Drinks

Besides smoothies and soups, there are other simple drink options to help with hydration and energy.

Milkshakes: A classic milkshake made with full-fat ice cream and whole milk is a high-calorie treat that can be easy to get down.
Nutritional supplements: Products like Ensure or Boost are pre-made, nutrient-dense drinks that require zero preparation.

Easy-to-Tolerate Solid Foods

When you're ready for something more substantial, start with small portions of simple, bland foods. The BRAT diet (bananas, rice, applesauce, toast) is a good starting point for a reason.

Simple Starches and Grains

Plain starches are often well-tolerated and provide quick energy.

Toast: Plain white toast is easy to digest. You can add a thin layer of butter or jam for extra calories.
White rice: Simple, unflavored white rice is a gentle carbohydrate source. Top it with a small amount of butter or cheese for flavor and calories.
Oatmeal: A warm bowl of oatmeal, made with milk instead of water, can be comforting. Boost its nutritional value with a drizzle of honey and some full-fat yogurt.

Soft Proteins

Protein is vital for tissue repair and energy, so including easy-to-eat protein sources is important.

Eggs: Scrambled, poached, or hard-boiled eggs are a versatile and nutrient-dense protein source.
Yogurt and cottage cheese: Opt for full-fat varieties for more calories. They are soft and require no preparation.
Tuna or chicken salad: A small portion of tuna or chicken salad made with mayonnaise can be eaten with crackers or on soft bread.

High-Calorie Snacks

Keep small, nutrient-dense snacks on hand for when a small burst of hunger strikes unexpectedly.

Nuts and nut butters: A handful of nuts or a spoonful of peanut butter offers concentrated protein and calories. Spread nut butter on apple slices or crackers.
Avocado: This creamy fruit is packed with healthy fats and calories. Mash it on toast or eat it plain with a little salt.
Cheese and crackers: A small portion of full-fat cheese with simple crackers provides fat, protein, and calcium.

Strategies to Encourage Eating

Eat small, frequent meals: Instead of three large meals, try eating 5-6 smaller meals or snacks throughout the day. This is less overwhelming and can help you meet your nutritional needs.
Set a schedule: If you never feel hungry, setting an eating schedule can train your body to expect food. Eat by the clock, rather than relying on hunger cues.
Make food appealing: Visual presentation can make a big difference. Use small plates, add a garnish, or try different textures and flavors.
Eat your favorite foods: It's okay to indulge in a comforting favorite, even if it's not the healthiest option. The goal is to get calories in. You can return to a more balanced diet once your appetite returns.
Hydrate between meals: Drinking liquids with your meals can fill you up, so try to drink between meals instead.

Comparison of Easy-to-Eat Food Categories


Food Category	Ease of Consumption	Nutrient Density	Preparation Time	Best For...
Smoothies & Shakes	Very Easy	High	Low (pre-made or blended)	Quick calories, hydration, and nutrients
Soups & Broths	Easy	Medium to High	Medium (simple broths are low)	Hydration and soothing comfort
Soft Carbs	Easy	Medium	Low	Sustained energy, settling the stomach
Soft Proteins	Medium	High	Low (e.g., yogurt, cottage cheese)	Muscle maintenance and fullness
High-Calorie Snacks	Medium	High	Low	Calorie boosting between meals
Fortified Foods	Medium	High	Low (adding to existing foods)	Maximizing nutrition from small portions

Conclusion

When a lack of appetite strikes, the priority is to provide your body with the nutrients and calories it needs to heal and regain strength. Starting with small, frequent meals and focusing on easy-to-digest liquids like smoothies and soups can make the process less daunting. As your appetite gradually improves, you can incorporate more high-calorie, nutrient-dense foods like nuts, avocados, and eggs. Remember to listen to your body and be patient with yourself during this time. For persistent appetite loss or other concerning symptoms, consult a healthcare professional to address any underlying issues.

The information in this article is for informational purposes only and should not be considered medical advice. Always consult a healthcare professional for personalized guidance regarding your health and diet.

Frequently Asked Questions

The fastest and easiest foods to digest are typically low in fiber and fat. Some of the quickest include bananas, applesauce, plain white rice, and plain toast. Cooked and peeled vegetables also digest more easily.

To boost energy, focus on calorie-dense foods that offer a high return for a small volume. Smoothies with nut butter and seeds, full-fat dairy like Greek yogurt, and adding healthy oils to foods can help increase your calorie intake.

Yes, bland foods are often recommended because they are easier to digest and have less pungent smells and flavors that might trigger nausea. Starting with simple foods like toast, broth, and bananas can help ease you back into eating.

If solid foods are not an option, focus on nutrient-rich liquids. Good choices include smoothies made with yogurt and fruit, broths, and commercial nutritional supplements like Ensure or Boost. Milky drinks and juices can also provide calories and hydration.

Yes, light to moderate physical activity, such as a short walk, can help stimulate your appetite over time. Exercise can help regulate hunger hormones and increase your energy expenditure, encouraging you to eat.

If you're dealing with a short-term lack of appetite (e.g., due to a temporary illness), it may not be necessary to force food. However, for a prolonged lack of appetite or if you're losing weight, try to eat small, nutritious snacks regularly. Eating something is better than nothing.

Try preparing foods with different colors and textures, eating smaller portions on smaller plates, and using mild herbs or spices for flavor. Eating with friends or family can also make the experience more enjoyable and less stressful.

High-protein options that are typically easy to eat include scrambled or poached eggs, full-fat Greek yogurt, cottage cheese, and lean poultry or fish.

Yes, cold or room-temperature foods are often more appealing, especially if strong food smells are a deterrent. Good cold options include cold sandwiches, pasta salads, and pre-packaged yogurt cups.