what to eat after without!

I assume you mean after your workout? If so, eat whatever you can. It can be a protein shake, protein bar, some fruit, a steak, or drink some of your calories. And you can eat right before bed, it won't affect your weight loss. Or if you workout frequent, adjust your lifestyle to include exercise and NOT eat back exercise calories. Many of us, use the TDEE method and have a daily goal.

Or if you aren't hungry don't eat anything at all. All exercise does not need to be compensated with food. Nothing bad will happen if you don't eat today's exercise calories back, or probably tomorrow's either. Actually I never eat exercise calories and I'm still here.