The ideal strategy for maintaining a healthy diet when energy is low is to prioritize combinations of whole or minimally processed foods (proteins, nuts and seeds, vegetables) that require minimal assembly rather than actual cooking.

noli's read

The community largely agrees on the effectiveness of nutrient-dense 'ready-to-eat' foods, with no major disagreement. The idea that nuts and seeds (such as pistachios) provide essential nutrients like magnesium and fiber is supported by observational studies (e.g., PREDIMED), confirming their role in satiety. The use of dairy products (Greek yogurt, cottage cheese) as a quick protein base is a validated practice, as these foods offer good biological value (meta-analyses on protein satiety). The idea that they are a relevant alternative to ultra-processed products is consistent with general nutritional recommendations. However, some users exaggerate the 'completeness' of certain isolated plant proteins, whose amino acid profile is sometimes less optimal than an animal source or a varied combination. Finally, the convenience of canned goods (tuna, sardines) is a recognized method for increasing Omega-3 intake, although one must remain vigilant regarding salt content.

the sources

1. 1Stewart TM, Williamson DA, White MA 2002
2. 2Neumark-Sztainer D et al. 2007
3. 3r/nutrition