Many of us can relate to feeling burned out when it comes to cooking every day. It’s fun when we’ve got the time and energy to make something that’s tasty and satisfying to eat. But not so much when we’re feeling physically or mentally exhausted and can barely think about food, let alone go grocery shopping or cook. So, we start thinking “I can always order something from (fill in the blank.)” Unfortunately, this cooking fatigue can lead to making unhealthy choices, and relying on eating out can easily make your habits shift.
Ideally, I encourage my patients to plan for 1-2 days of the week where they have things ready and don’t have to worry about cooking or grocery shopping. So, they have a plan for those days. This can be helpful when it comes to staying on track with healthy eating. Here are some other tips that can help as well:
Simplify the Planning.Don’t stress over your meal planning process. Just augment your basic pantry supplies with fresh seasonal produce each week, then create meals from your supplies each day.
Prepare ahead of time: Meal planning doesn’t mean cook for the week only. Don’t get me wrong, if you have the energy and time--go for it. This might not be possible for everyone. If this is the case for you, do some preliminary preparation. Have your proteins already marinated, and chop and wash your vegetables before stocking them in the fridge. Make some quinoa or brown rice for the week so you don’t have to think about it later. Having, two or three things made ahead of time can be very helpful!
Pre-made Foods: If the idea of doing any type of cooking or meal prep is giving you major anxiety, frozen foods can help you. There aregreat frozen food optionsthat are nutritionally balanced and taste good. Frozen vegetables can also be huge helpers in this situation, since they don’t need much cooking and are still packed with nutrients. You can also make a bigger portion on the cooking days and freeze them to have them later in the week.
Try one new recipe a week.Don’t pressure yourself to cook a new recipe each night of the week. Pick just one day of your week—your easiest day of the whole week—to cook a new recipe that caught your eye. You can use blogs, cookbooks, or a magazine for inspiration
Plan for leftovers.Plan to have one day of the week for leftovers. You just need to make sure you have enough to have a full meal when you cook and leftovers to save and take the pressure off cooking every day of the week.
Snack plate: There’s no rule that snack foods can’t be dinner foods! For an easy meal, make a snack plate by throwing a bunch of different snack foods on a dinner plate. Just make sure you have at least four different foods on the plate, and make sure there is some amount of carbohydrate, fat, vegetables and protein included.
Order out: When you’re too tired to cook, don’t cook! Takeout is a great option, especially if you order enough to have leftovers the next day. I believe in balance. We need to enjoy eating out without guilt.
FAQs
Buy pre-made meals.
How to eat healthy when you're too tired to cook? ›
There are great frozen food options that are nutritionally balanced and taste good. Frozen vegetables can also be huge helpers in this situation, since they don't need much cooking and are still packed with nutrients. You can also make a bigger portion on the cooking days and freeze them to have them later in the week.
How to eat healthy if you can't cook? ›
Start with a base of healthy grains, such as brown rice, quinoa or farro (you can buy these pre-cooked, or cook up a large batch and store in your fridge or freezer). Add in any of the following: assorted greens, chopped veggies, canned tuna or beans, pre-cooked chicken or hard-boiled eggs, nuts, seeds and/or fruit.
When too tired to cook? ›
Stock up on convenience foods mentioned above or prepare food while you are feeling active and freeze portions ready for times when you are too tired to cook. Include starchy foods such as bread, rice, potatoes, and cereals as these provide slow-releasing energy.
How to eat healthy when you have no energy? ›
A diet with lots of leafy green vegetables, fruits, whole grains, and healthy fats such as fish, nuts, and seeds may help lessen the effects of feeling tired!
How do you eat healthy when too busy to cook? ›
Healthy Restaurant Options
- Eat a small salad or broth-based soup first. ...
- Choose veggie-based entrees or those with baked, broiled or grilled fish or skinless chicken.
- Look for meals that aren't greasy or oily. ...
- Ask to substitute veggies or salad for fattening sides such as fries, coleslaw or butter-laden mashed potatoes.
Cooking fatigue is a relatively new wide-spread problem that many may have felt on a more micro-scale in the past. With limited trips to the grocery store and a general feeling of restlessness, cooking fatigue is characterized by a lack of interest and creativity with home cooking.
How to eat healthily when you hate cooking? ›
Instead, choose healthy snacks such as:
- fresh fruit.
- chopped vegetable sticks and hummus.
- a small handful of unsalted nuts and dried fruit.
- low-sugar cereal bars.
- low-fat and low-sugar yoghurts.
Serve raw veggies -- crudités if you're feeling fancy -- as an appetizer. Think celery, carrot sticks, sliced cucumber, cherry tomatoes. Add your own spin with romaine lettuce, bell peppers, pickles, fruit, whatever you like. Round out your tray with store-bought hummus, salsa, or a savory yogurt dip.
What is a no cooked food diet? ›
On a raw food diet, you can eat uncooked and unprocessed foods, such as produce, nuts, legumes, and sprouted grains. Some people may also consume raw dairy, eggs, meat, or fish.
Plan complete meals with at least three food groups.
- Tuna bowl with mayo, chickpeas and greens.
- Quesadilla with cheese, beans and avocado.
- Smoothie with yogurt, fruit and walnuts.
- Pita with hummus and vegetables.
- Boiled eggs with toast and avocado.
The craving for high-calorie, sugary, or salty snacks when tired is primarily due to physiological reasons. When we're tired, our body's blood sugar levels are impacted. Sugar provides a quick energy fix by boosting these levels, which is why chocolate and candy becomes our go-to options.
How do you cook with chronic fatigue? ›
9 tips for cooking with ME/CFS
- Simplify your meals. Long lists of ingredients? ...
- Frozen food was made for you! ...
- Organize your kitchen in an easily accessible way. ...
- Sit down while cooking. ...
- Invest in a slow cooker. ...
- Let someone else do the cutting. ...
- You don't need to do everything at once. ...
- Meal prepping saves time and energy.
- Non-caffeinated beverages. ...
- Lean proteins. ...
- Whole grains and complex carbs. ...
- Nuts and seeds. ...
- Water. ...
- Bananas. ...
- Oats. ...
- Chia seeds. While you might not be training for an endurance exercise event, chia seeds may be an excellent source of prolonged energy thanks to carb content, healthy fats, and filling fiber.
White Bread, Pasta and Rice
However, processed grains such as those found in white bread, white pasta and white rice may actually cause more harm than good when it comes to your energy levels. That's partly because the fiber-containing outer layer of the grain, known as the bran, is removed during processing.
What to cook for dinner when you're tired of cooking? ›
21 Easy Dinner Ideas
- 1 / 21. The Easiest Five Ingredient Capellini. ...
- 2 / 21. Sheet Pan Halloumi with Burst Tomatoes, Summer Squash, Preserved Lemon, and Mint. ...
- 3 / 21. Instant Pot BBQ Chicken. ...
- 4 / 21. Egg Roll Skillet. ...
- 5 / 21. Crispy Sheet Pan Gnocchi and Veggies. ...
- 6 / 21. One-Pot Cacio e Pepe. ...
- 7 / 21. Garlic Butter Shrimp. ...
- 8 / 21.
Shelf-stable items like canned tuna and beans are incredibly helpful for adding a boost of protein to meals. One of my favorite throw-together meals is mixed greens with chickpeas, boiled eggs, avocado and dressing. Other ideas include sliced bread with hummus and vegetables or quesadillas with black beans and cheese.
