Easy Meals for Low-Energy Days
- Kyle Lincoln
- Apr 28
- 3 min read
When you're overwhelmed, you still deserve to eat well.
These meals are designed for when you are stressed, tired, or just going through it. They are not full recipes, but they do include ingredient lists. Sometimes that’s all you need to take the next step.
Let’s start with a few.
Quesadilla with Beans
Keep On Hand | Buy Fresh |
Tortillas | Shredded cheese |
Canned black beans | *Avocado |
Olive oil | |
*Salsa |
Omelet with Veggies
Keep On Hand | Buy Fresh |
Olive oil | Eggs (or Liquid egg whites) |
Frozen veggies (like Spinach, Red pepper, Onion) | *Toast |
(Frozen) Stir-fry
Keep On Hand | Buy Fresh |
Olive oil | |
Frozen stir-fry vegetables | |
*Frozen shrimp | |
*"Boil-in Bag" Rice or Noodles |
(Frozen) Salmon and Veg
Keep On Hand | Buy Fresh |
Olive oil | Vegetable (like Asparagus or Broccoli) |
Frozen salmon fillet | *Lemon |
*"Boil-in Bag" Rice or Couscous | *Fresh herbs |
Chili Mac
Keep On Hand | Buy Fresh |
Olive oil | Onion |
Canned crushed tomatoes | Green pepper |
Kidney beans | Jalapeños (1–2) |
Elbow macaroni | Cheddar or Monterey Jack cheese |
Spices (Chili powder, Ground cumin, Salt & pepper) | |
Frozen corn | |
*Ground beef or turkey |
Scaling Up
Some of the meals listed so far are quick to prepare and last just a day. That is the point—they are designed for low-effort nourishment. But occasionally, it helps to think a little further ahead.
Chili Mac (which appears in Mom’s One-Dish Suppers) is a great example. It takes more time and fresh ingredients than the others, but it scales up well. You can make a big batch and eat it for days. That is not just more food—it is what I think of as strategic functioning. Not because everything is better, but because you're starting to use your energy differently, even in small ways.
What Happens During Depression
But here is the reality: during depression, all of that can fall apart.
Grocery shopping feels impossible. Dishes feel overwhelming. Even eating at all can feel optional.
In those seasons, it is okay to:
Use food delivery apps
Buy the microwave meal or pre-cut veggies
Feed your kids mac and cheese again
Choose the path of least resistance
As long as you're feeding yourself and your people, it counts.
If you are in a low place, here are a few ways to move forward:
Eat something cold if cooking feels like too much (I love wraps with veggies and hummus)
Use paper plates if dishes feel like too much
Keep a few frozen meals you know you’ll eat (like a pizza or frozen meatballs to drop in pasta sauce)
Ask a friend to shop with or for you
Use a grocery delivery app
And please, release the shame—you’re doing what you can
Let Your Food Reflect Your Values
When it is possible, I encourage my clients to be values-driven in how they feed themselves—not just symptom-driven. That might mean:
Choosing warm food because warmth matters
Planning for leftovers because stability matters
Eating something fresh with color because nourishment matters
Even during depression, especially during depression, values like care, simplicity, and sustainability matter.
Moving Forward, One Meal at a Time
There is no perfect way to eat during depression. There is only what is possible, and what is helpful. Some days, that means doing the bare minimum. Other days, it means thinking one or two steps ahead. And perhaps it might mean making a big pot of Chili Mac that gets you through the week.
Feeding yourself is not just about food—it is a practice of care. One dish, one decision, one act of nourishment at a time.
You do not need to do it all. But you can do something. And that counts.
Do you have a go-to meal to make on low-energy days?
If you have a favorite and would like to share the recipe, please leave a comment below for others to try out the next time we're not feeling at our fullest.
Thank you for reading.
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