I weigh daily and mostly just watch the 10-day trend, which has been a boring little line this month. The thing I keep bumping into is protein. I'm not hungry in a dramatic way, but by 7pm I realize I've had coffee, an apple, and half a bagel, and I'm nowhere near my usual 100g.
My low-effort fix: 1 cup cottage cheese mid-morning, two eggs at lunch, and a can of tuna or some diced chicken before I start dinner. Yesterday that got me to 82g before I even sat down, and I actually ate a normal plate instead of grazing while cooking.
It's not elegant, and my daily weight still bounced 1.6 lb this week. Trend says noise. I'm trying to treat protein like brushing my teeth, not a project.
What's your no-cook or no-reheat protein anchor for the days when food is just not interesting?