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Meals and Snacks for Spoonies
We all know how the cycle works. We feel depressed, so we don’t eat. Or we eat crap. This makes us feel like crap, which makes us feel even more depressed, which makes us eat even more crap or keep an even more unhealthy meal schedule. And so the cycle continues.
Here’s a few food and meal hacks for spoonies that I’ve found have helped me actually stay healthy and eat regularly even on days when I can barely get out of bed, be it because of depression or anxiety or chronic pain - no yoga, no expensive produce, no nutritious meals that take three days’ worth of effort. Taking energy level and budget into account, let’s get into it.
Fruits and vegetables that stay fresh for a while and require no peeling/chopping/hassle Choosing fruits and vegetables that will both keep longer and take minimal effort is a great way to try and stay healthy while in a bad state. The following are also pretty cheap. No cooking necessary, either. ✿ cherry tomatoes ✿ seedless grapes ✿ apples ✿ carrots (baby or full) ✿ broccoli (pre-cut) ✿ snap peas ✿ pears And if you have the budget, raspberries, blueberries, peaches, and plums are good, too.
Anything canned Foods that usually take a while to make or are sold at higher costs elsewhere are easy to find in the canned food isle. ✿ soup (“chunky” soups have lots of meats and vegetables to nourish you too) ✿ fruits and vegetables (look for minimal sugar content; don’t have to microwave) ✿ pastas ✿ beans (don’t have to microwave) And anything else in the canned food isle that catches your eye.
Nuts Nuts are a great way to get some of those important nutrients without having to splurge on or have to cook meats. They’re also easy to keep at your bedside for executive dysfunction. ✿ peanuts (cheapest) ✿ cashews (best for people that aren’t fans of nuts in general - soft, not a strong flavor) ✿ almonds (very vitamin-rich) ✿ mixed nut packages And any other nuts that you enjoy. Look for lightly-salted nuts so you don’t get too much salt in your system. If you’re not a fan of nuts, get cinnamon-and-sugar dusted nuts. Keep a bag or jar of nuts in your bedroom or at your bedside for difficult days so you don’t resort to binge-eating or skip eating entirely.
Frozen food and microwave-meals I’m sure you know the drill here. Microwave meals don’t need to be transferred nto another dish required as with canned foods. They also offers a wider variety of meals, often more balanced, than canned foods do. Frozen foods have a lot of the same traits as canned foods: stay fresh for a really long time, require minimal effort, but usually have to be dished. ✿ frozen waffles ✿ frozen breakfast sandwiches (easy access to eggs and meat) ✿ no need to list off microwaveable meals here - pick out whatever suits your tastes and your budget. Try not to aim for the nacho cheese corn dogs or double trouble burgers here.
** Meal supplement shakes ** These guys save my life sometimes. On my most horrible days, I reach for them. They’re literally meals in a bottle that you can either sip over the span of a few hours if your tummy isn’t feeling right or you can chug in a couple of minutes if you need a quick meal. Downside: they’re not on the cheap side and don’t stay fresh as long as my other options do. I think they’re totally worth it, though. ✿ my therapist recommended Ensure™ to me. I swear by them. Tastes like real chocolate milk. ✿ stroll down the meal supplements isle and pick out whatever looks most appealing to you. Tip: pour it into a wine glass to feel fancy if you need a morale pick-me-up.
Packaged snacks Stay good in the cabinet for months. I keep a pack of crackers by my bed all the time in case I find myself bed-ridden. ✿ cheese sticks ✿ granola bars ✿ fruit snacks ✿ individually-packaged lunch meat ✿ yogurt cups ✿ fruit cups ✿ packs of crackers ✿ any other packaged snacks you find appealing. Try to steer clear of individually-packaged ice creams or cookies if you struggle with binge eating. Go for a tub of ice cream or package of cookies instead for better habits and a lower cost.
Foods you can make in advance and eat for a few days You shouldn’t live exclusively off of these foods for days, but they make great meals if you have a high-energy day and can make a batch. ✿ rice (storage: let cool, wrap tightly in cling wrap, keep in fridge.) ✿ pasta (boil some water, chuck the noodles in, store it. Storage: let it cool, put it in a bowls/container, cover, refrigerate.) ✿ couscous
Easy-access starches Stay fresh for a while, pretty cheap if you don’t buy a fancy brand. ✿ loaves of bread (not sandwich bread, I’m talking those big loaves) ✿ bagels ✿ cereal (sugary or pure granola - you do you)
By the way, thank you all for your support lately! I hope I’m not being overbearing by repeating how greatful I am over and over again, but I’ve never really had encouraging people in my life before. It means a lot.
