Depression meal guide: 6 food hacks for when you have no motivation to cook

EVEN WHEN YOU’RE FEELING LOW, YOU DESERVE TO NOURISH YOUR BODY

By Jackie Menjivar

(Jamie Street / Unsplash)

When you live with depression, it can impact your energy, motivation, and ability to concentrate. Even feeding yourself when you’re depressed can feel like an impossible task, and the rise of “depression meal” discourse online shows that you’re not alone if you struggle with this.

There’s a reason why one twitter thread about depression meals has tens of thousands of likes, with tons of people chiming in with their own meals (and the mental health challenges behind them). 

A depression meal usually describes a low-effort meal you put together when your mental health condition makes cooking hard. Sometimes they’re a little unorthodox, but the general message is the same: eating something is better than eating nothing. 

There’s nothing wrong with taking shortcuts in the kitchen if it means you’re nourishing your body. Here are a few tips to help you stay fed, even in those mentally and emotionally tough moments (plus some actually easy recipes to get you started). 

1.Use prepped ingredients.

These days, there are tons of instant meals on the grocery store shelves. They make cooking as easy as popping a frozen dinner in the microwave or adding water to some ramen. Don’t let anyone tell you otherwise: it’s totally okay if your meal comes from a can or a packet.

But if you’re tired of the instant options, you can still use prepped ingredients to make a quick and easy meal. Just skip a few steps with pre-chopped and pre-cooked ingredients. A rotisserie chicken, some canned veggies, and a bottled sauce can become a meal in 60 seconds.

Recipe inspiration: 

2. Cut down on dishes

Part of what makes cooking feel so daunting is the mess and clean-up that comes with it. Luckily, there are ways to put a meal together without filling your sink with dirty dishes. One-pot recipes are pretty easy to find — even better when you can eat out of the same dish you cooked in. 

And if you’re in a really tough depressive episode, feel free to throw the rules out the window and eat straight out of the pot or pan (we’re officially giving you permission). And as much as we love reusable options, you can and should use disposable plates if it means you’re more likely to get fed. 

Recipe inspiration: 

3. Ditch the stove and oven

Can’t find the energy to stand by the stove or wait for the oven to preheat? That’s what microwaves, toasters, and electric kettles are for. If you’re feeling fancy, you can break out the air fryer or rice cooker. For example, instead of boiling water on the stove for your ramen or coffee, just nuke it in the microwave.

There’s also SO much microwaveable stuff, beyond the usual freezer meals. You can find microwavable pasta, rice, veggies, and more. In just a few minutes and button presses, you can put together a meal that feels more elevated than frozen pizza rolls or chicken nuggets (though we love those too!). 

Recipe inspiration: 

4. Pick a no-cook meal. 

Sometimes, even the microwave feels like a step too far, and on those days, you can turn to no-cook meals. We’re talking about the stuff that you just have to assemble and eat. Think salads, sandwiches, and wraps. If that feels intimidating, just throw a bunch of stuff in a bowl (like canned beans, canned veggies, shredded cheese) and call it a day. Or you can put a bunch of snacks, dips, and other small bites on a plate and call it charcuterie. 

Recipe inspiration: 

 5. Find some reliable basics.

You don’t need to go full Ratatouille and have a whole cookbook of recipes up your sleeve. Learn how to do one or two things really well and really quickly, so when you just can’t figure out something to eat, you have something to fall back on. 

Eggs, rice, or pasta are a good starting point, and you can make them in a lot of different ways. They’re also easy to make super simple or a little fancier depending on how motivated you’re feeling. 

Recipe inspiration: 

 6. Follow your energy level.

When you live with depression, some days are harder than others. Listen to your body, and follow your energy level. That means sticking to the bare minimum on tough days, and really taking advantage of the good ones. If you find yourself with a lot of energy, take it as an opportunity to grocery shop, double a recipe, or make a big batch of something that you can freeze for later. 

Having flexible recipes is also good for fluctuating energy levels. For example, the microwave nachos below can be as simple as chips and cheese when you’re at your lowest or spruced up with canned beans, rotisserie chicken, and a premade salsa when you’ve got the spoons for it. 

Recipe inspiration:

7. If you can, order in.

This may not be an option for everyone, but if you can spare the expense, get something delivered to you. Some days, it’s just worth it to take the hassle out of things. There are so many food delivery apps out there if you’re looking for a quick meal. For more long-term meal planning, you can order pre-prepared meals in bulk that you can just heat and eat (Factor is one example). Or get some pantry staples delivered to you through a grocery delivery service. 

If it’s in your budget, you can take advantage of a meal delivery by ordering more than one meal at a time, or getting something larger that’ll give you leftovers for later. Opt for stuff that’s easy to store and reheat (pasta, rice, and pizza work well). 

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There is nothing shameful about feeding yourself  in a way that feels manageable to you. If you really get down to it, a depression meal is a survival meal, and a full stomach is something to be proud of  —  no matter how you did it. 

DepressionKristina Benoist