I grew up as a picky and emotional eater with a not-so-great appetite — I even used to "punish" my parents by refusing to eat when I was upset!

Paradoxically, I’ve always cared deeply about eating good food. Maybe it’s because I grew up in a Chinese household, where food isn’t just sustenance — it’s a symbol of well-being, connection, and culture. When I don't eat well, I don’t just feel physically off; it genuinely affects my mood and can even make me feel depressed.

Lately, as life has gotten more stressful, I’ve made it a priority to dedicate at least one day each weekend to meal planning. It's become my way of taking better care of myself — physically, mentally, and emotionally — and regaining a small but powerful sense of joy and control.

Last year, when I was living at home, I barely had to cook — meals were always taken care of. Now that I'm back to cooking regularly, I’ve rediscovered how much I enjoy it.

Cooking isn’t just a chore: it’s a creative outlet, a way to nurture my health, and a daily comfort. Plus, it’s great for my wallet too.

Of course, like anyone, I sometimes still feel the temptation to order takeout when I’m tired or overwhelmed. To stay on track, I’ve built a few practical habits that have made it much easier to avoid impulsive eating out.

Here are five strategies that have helped me recently — and might help you too.

I'm also excited to share some of my recent go-to recipes — they are quick, comforting, and seriously delicious! And as a picky eater who craves variety, the fact that I’ve made these dishes on repeat says a lot.

1. Plan Your Meals and Shop Ahead

One of the most powerful tools you can use is weekend meal planning. Spend time each weekend mapping out your meals for the coming week.

One reason cooking can feel uninspiring is not knowing what to make. An easy way to get ideas is to watch short cooking videos — on YouTube, Instagram, TikTok, or your favorite platform.

A quick scroll can spark tons of simple recipe ideas, especially if you focus on 10–30 second clips. You don’t need complicated techniques — often, just seeing someone throw together a salad, a stir-fry, or a sandwich can give you that little nudge of "oh, I can do that too!"It’s a fun, low-pressure way to build a mental bank of quick meals you actually want to eat.

Make a grocery list based on that plan and stock up on everything you’ll need. When you already have the ingredients at home (and maybe even a few meals prepped), the mental friction of deciding "what to eat" disappears — and so does the temptation to order out.

Bonus tip: Plan for easy nights too — a frozen pizza or a meal kit you like can be part of the plan. It’s still better than an unplanned $30 delivery.

2. Set a "Quick Meals" List

Sometimes we crave eating out simply because we’re tired and can't think of anything easy to cook. Solve this by creating a go-to list of 10-minute meals — things you can make faster than delivery would even arrive. Post the list somewhere visible in your kitchen.

When your brain knows there's an easy, delicious way out that doesn't involve spending money or waiting, you'll be far less tempted.

My "Quick Meals" List

As a foodie who cannot sacrifice taste even for quick meals, here are some of my recent go-to meals that are quick, healthy, and guaranteed to be delicious:

• Miso Udon Noodle Soup: Throw a spoonful of miso paste into a pot of boiling water, then add udon. Toss in some tofu and bok choy. If I feel like some extra protein, I fry a sunny-side-up egg: crack an egg into a preheated, oiled pan, cook it on high heat for a minute, then lower the heat until it's done to your liking.

  
  

• Tea-Soaked Rice (known as ochazuke in Japanese): Make a pot of green tea and pour it over leftover rice. Add some dashi-rice seasoning and a chopped-up pickled plum. It’s incredibly comforting and comes together in minutes.

• Grilled Cheese Pesto Chicken Arugula Sandwich: Lately, I’ve been obsessed with this combo: Trader Joe’s sandwich rolls, grilled chicken dipped in pesto sauce, and Havarti cheese. Simply heat it in the air fryer until the cheese melts. It’s the best homemade sandwich I’ve had — crispy, melty, and packed with flavor.

  
  

• Oyster Omelette:

  
  

  Fun Fact: This recipe was inspired by the Oyster Omelette (known as 蚵仔煎, ô-á-chian in Taiwanese), a beloved traditional street food in Taiwan. It's a savory omelette made with fresh oysters, eggs, a starchy batter, and vegetables, all pan-fried to a unique texture and flavor. I like to imagine I'm in the streets in Taiwan while eating this dish!

  

  Here is my simplified version: Stir two eggs with a pinch of salt, add in frozen oysters, and cook it like a pancake on an oiled, heated pan. Fold it over until fully cooked. I love pairing it with a sauce for extra flavor — recently, I discovered Yuzu Miso spread, which perfectly balances the richness of the omelet with its sweet-savory tang.

  
  

3. Prep Key Ingredients in Advance

You don’t have to prep full meals to stay ahead. Just having a few basics ready can make cooking feel much less intimidating.

Examples:

• Wash and chop vegetables for stir-fries or salads

• Cook a batch of grains (like rice or quinoa)

• Marinate chicken or tofu ahead of time

  
  

This way, when hunger hits, you’re only 5–10 minutes from something satisfying.

4. Have a "First Line of Defense" Snack

Often, the urge to order food comes from being too hungry to make a rational decision. Keep a quick, nutritious snack on hand — like a handful of nuts, a Greek yogurt, or a banana with peanut butter. When you get home starving or feel a 5 PM slump, reach for it first. Once your blood sugar stabilizes a little, it’s much easier to calmly make dinner (or stick to your plan).

5. Make Eating at Home More Enjoyable

If eating at home always feels like a chore, of course you’ll be tempted to eat out. Make small changes to make home meals something you look forward to:

• Set the table nicely, even for yourself

• Light a candle or play your favorite music

• Try one new recipe each week to keep things exciting

The more you associate home-cooked meals with pleasure rather than obligation, the less "deprivation" you'll feel — and the fewer impulse delivery orders you'll make.

Final Thought:

Eating out isn’t “bad” — it’s the unplanned, stress-fueled eating out that drains your wallet, your energy, and sometimes even your sense of control. By building a few simple habits ahead of time, you give yourself the freedom to choose when and how you enjoy meals out — rather than letting random cravings or exhaustion decide for you.

I also hope that sharing some of my favorite go-to recipes has sparked a little inspiration for you. Even simple, quick meals can bring real comfort, joy, and pride — especially when you know you made them yourself.

Here's to eating well, feeling good, and finding small ways to take care of ourselves every day!

My Favorite (<30-minutes) Recipes

Stir-Fried Bacon + Sugar Snap Peas over Rice

1. Cut sweet peas and Trader Joe’s Uncured Black Forest Bacon into smaller chunks and throw them into a heated pan.

2. Stir-fry for a few minutes until they start to turn brown, and you have a mouthwatering dish ready to go with a bowl of steamed rice.

   

Guilin rice noodles

1. Boil some Guilin rice noodles.

2. Chop several cloves of garlic and a couple of Thai chili peppers, adjusting based on your spice preference.

3. Marinate minced beef or pork with soy sauce and a pinch of salt.

4. Chop long string beans into small chunks, trimming the ends.

5. Heat oil in a pan and stir-fry the minced meat and beans.

6. Add pickled sour string beans and cook everything through.

7. Add some chicken stock into the pan and heat until boil.

8. Add some greens (e.g. spinach or bok choy) and boil until cooked.

9. Place the cooked rice noodles into a bowl and pour the meat and soup mixture over them.

   

Cast-Iron Pasta (Inspired by the Single Skillet Spaghetti from the Netflix show: With Love, Meghan)

1. Halve some cherry tomatoes and layer them to cover the bottom of a cast-iron pan.

2. Add your favorite dry pasta or spaghetti directly into the pan.

3. Chop several cloves of garlic and toss them in.

4. Grate a lemon and add the zest.

5. Sprinkle some salt & pepper.

6. Pour boiling water over the ingredients, just enough to cover them.

7. Cook on high heat while stirring regularly to prevent sticking.

8. Once the water is mostly evaporated, reduce to low heat.

9. Add greens like kale or spinach, and stir until everything combines into a silky sauce.

10. Plate it up and finish with a generous sprinkle of Parmesan cheese.

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Please like this post and leave a comment if you found it helpful and share it with others who may benefit from seeing this!

As always, feel free to reach out to me at jytian188@gmail.com with any questions you have or anything else you'd like help with!

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