Meals Made Easy: Tips for Better Eating with Depression

Hi everyone, Taylor here! I experience severe depressive episodes which makes it extremely difficult to have the drive or motivation to do anything, especially cook a meal for myself. However, eating is obviously important, even on the days when motivation is at a low. So, I had to strategize, and make it as easy as possible, with no excuses to not eat. While it’s important to just do the task at hand anyway in an attempt to break the depressive cycle in your head, sometimes that’s just not going to happen. So, that’s why I’ve come up with a few cooking tips and tricks for varying levels of motivation

TIP: Keep Prepped Ingredients on Hand

Having prepped ingredients on hand makes it easier to cook up a quick meal without any fuss! You can prepare ingredients yourself (on a day where you’re feeling up to it) that you can keep in the fridge or freezer. Or, you can purchase pre-prepped ingredients at the grocery store. Typically that option is more expensive, but sometimes it is just worth it for the convenience! 

If you do choose to prep ingredients yourself, there are some gadgets that can make your experience even easier! Here are a few you can check out:

Vegetable Chopper (Also good for mobility restrictions): https://www.amazon.ca/Blaze-AU-Vegetable-Chopper-Multi-Purpose/dp/B08ML6H91N/ref=sr_1_3_sspa?crid=N2C1SLJTKKU3&keywords=vegetable%2Bchopper&qid=1696601760&sprefix=vegetable%2Bchopper%2Caps%2C144&sr=8-3-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1

Cheese Grater with Storage Container: https://www.amazon.ca/Airtight-Storage-Container-Shredder-Vegetable/dp/B097M7ZQBK/ref=sr_1_7?crid=EPX9OTMUVTTR&keywords=cheese%2Bgrater&qid=1696602182&sprefix=cheese%2Bgrator%2Caps%2C117&sr=8-7&th=1

Knife and Cutting Mat Set: https://www.amazon.ca/Ozeri-OZK2-12-Piece-Stainless-Multicolored/dp/B01BYXJLH4/ref=sr_1_6?crid=3SC2YPJR088K2&keywords=peeler+and+cutting+mat+set&qid=1696602869&sprefix=peeler+and+cuting+mat+set%2Caps%2C98&sr=8-6

TIP: Use One-Pot Recipes

The cleanup after cooking can be the largest deterrent from feeling motivated to cook. That’s why I’m a huge fan of “one-pot” recipes. What is a one-pot recipe? Well, it is exactly what it sounds like! They are recipes that require only one pot (or skillet/pan), which means you only have one pot to clean in the end. These kinds of recipes overall are just easier in my opinion because you just put all your ingredients into one pot and it all comes together pretty quickly.

Here are some good one-pot recipes you can try (but you can also just look up “one-pot recipes” on Google and a bunch will come up!):

Italian Chicken Skillet: https://www.allrecipes.com/recipe/171442/italian-chicken-skillet/

Mexican Chicken and Rice (You can buy premade taco seasoning if you don’t feel like making the spice mix in the recipe!): https://www.recipetineats.com/one-pot-mexican-chicken-rice/

Cheesy Chicken, Broccoli and Rice: https://www.the-girl-who-ate-everything.com/one-pan-cheesy-chicken-broccoli-rice/

The beauty of one-pot recipes also is that a lot of the ingredients that they call for are usable in so many other recipes as well! These recipes allow you the freedom to substitute different meats, grains and vegetables to suit your preference. You really can’t go wrong with one-pot recipes if you’re feeling up for it!

TIP: Freezer Meals and Quick Snacks

Freezer meals are fantastic to have on hand for those days where you have absolutely no energy, motivation or drive to put towards much (but they’re also awesome for many other reasons too!). Something you can do is make extra of your one-pot recipe and freeze the extra portions so that you can pull them out when you need. You could also just make meals (when you’re feeling up to it) that can go right in the freezer for when you need. Or, my personal favourite, you can buy freezer meals that are in the frozen section at the grocery store. All you have to do is pop one in the microwave, toaster oven, or oven and you have a meal ready in minutes!

Another option that can come in handy is having healthy snacks that are quick to open and eat like protein/granola bars, yogurt cups, fruit (ex. apples, peaches, nectarines, plums, bananas etc. and trail mix or mixed nuts.

It’s important to remember that eating is better than not eating. So whether it is a one-pot recipe, frozen meal or a quick ready to go snack, it is crucial that you still take care of your body on those low energy days or through those depressive episodes. When you have a strategy in place, it makes it so much easier. 

I hope you found these tips and tricks helpful and that you feel empowered to try them out!

Written by Taylor Gaudon

Posted: October 12, 2023