Too Tired to Cook?

Written by Farnaz Fahimirad, MS, CLC, Dietetic Intern

Edited by Danielle Sobieski, MS, RDN, CDN

When you are sick, dealing with chronic illness, taking care of someone, sad, or burned out you may feel weak and tired. It is important during this time that you try to nourish yourself and eat and drink what you can manage.

If you know you are not going to feel well or have scheduled procedure that will keep you in bed, try to prepare or ask for help preparing meals in advance. This way you are prepared with what you need to maintain or improve your nutrition status.  

When you are not well, meal preparation is difficult. Even thinking about meals can be exhausting. Try out the following ideas to help nourish yourself.

Foods to keep on hand

Keep ready-to-eat and easy-to-prepare foods on hand, including:

• Yogurt  

• Milk or milk alternative

• Eggs

• Nut butters

• Oral nutrition supplements

• Nuts and seeds

• Dried fruits

• Cereal

• Granola bars

• Hot and cold cereals

• Crackers

• Breakfast bars

• Protein bars

• Frozen treats

Meal preparation

Prepare simple meals. Choose foods that do not require much work to put together. You can eat these meals at any time of the day, and you can snack on them when you are awake and tolerating foods well.  

Try these suggestions:

• Cheese and crackers

• Cheese sandwiches

• Yogurt with granola or nuts

• Peanut butter and jelly sandwiches

• Microwaveable meals or snacks

• Soups (pre-made or take-out)

• Cereals (hot or cold)

• Eggs and toast

• Pasta with butter and olive oil—angel hair pasta cooks in 2-3 minutes

• Microwave-baked potato

Foods that require minimal preparation

Stock your refrigerator and freezer with ready-to-eat foods that require minimal preparation, cooking, or assembly.  If you are concerned about sodium intake, review at the nutrition facts label and choose the option with the lower amount of sodium per serving.

Choose meals such as the following options:

• Frozen foods:

  • Pizza or dinners

  • Chicken fingers

  • Quiche

• Packaged foods:

  • Macaroni and cheese

  • Pasta

  • Ready-to-eat soups

  • Rice and noodle dishes that require only the addition of hot water

• Canned foods:

  • Beef stew

  • Chili

  • Spaghetti

  • Soups

  • Fruits

  • Vegetables

  • Beans

  • Tuna fish or salmon

• Produce

  • Starchy vegetables like potatoes that can cook quickly in the microwave

  • Fruits and vegetables like bananas, apples, clementines, grapes, carrots, cucumbers, peppers—easy to eat and often these fruits and vegetables don’t differ in taste as much as berries, melon, tomatoes, greens

  • Frozen vegetables such as corn or peas as a side dish—easily warmed in microwave

  • Frozen berries—will last longer

Other helpful tips

Consider these helpful tips:

• Update your pantry with foods that require only heating in a microwave or quickly on the stove or in the oven

• Use home-delivery shopping or online purchasing, if you have the option available

• Prepare extra foods when you have the most energy—if you expect that a certain time of day or a certain medication will affect your sleep or energy, plan so that you can prepare meals when you are feeling your best

• Store the food you have made ahead of time in single-serving portions, which will allow you to reheat just the amount that you will eat  

• Choose nutritional supplements, instant breakfast drinks, and milk shakes, if these are easier to tolerate or prepare than other foods—consider making your own shakes

• Ask for help from your support system—friends or family often are willing to help you cook and prepare food—consider starting a meal train

• Get takeout from local restaurants that deliver, and consider ordering extra to store as single-serving portions to eat later

• Speak with your registered dietitian and physician about taking a multivitamin

If you are struggling with food and nutrition and would like to work with DSNutrition, contact us!