What does it mean to have “low spoons?” Check out spoon theory: people who have chronic illnesses and disabilities will have limited energy resources to dedicate to daily tasks compared to able-bodied people. Meal prep and cooking can become a struggle for those of us who are experiencing depression, chronic stress, burnout, or chronic medical conditions that impact our energy levels. On top of that, our eating habits and what we feed our bodies can impact our mental state and mental health. For example, we’ve all experienced being “hangry” when we eat later than usual, or perhaps a bit of brain fog when we have a B12 deficiency. Having regular meals at consistent times is important for our body’s circadian rhythms to maintain optimal health – that’s right, circadian rhythms aren’t just applicable to our sleep schedule but also to our meal schedules (Wehrens et al., 2017). When our mental health is at a low or perhaps when our schedules suddenly become too busy (I’m looking at the parents and those of us who juggle multiple jobs/activities), it is important for us to get back to foundations and meet our essential biological needs.
When we think about our meals, we might have this idea that it has to be elaborate for us to achieve “higher adulthood.” However, at the end of the day, what comes in will go out! And sometimes, we just don’t have the time or energy to dedicate 30 minutes or 3 hours to cooking (and cleaning) in the kitchen! I hope these quick low spoon recipes will be helpful for those challenging days. Heads up: you might notice these snack/meal ideas are mostly vegetarian-friendly! For our fellow omnivores, feel free to play around and substitute ingredients that cater to your taste! You’ll also notice these recipes have recurring ingredients, ’cause your girl knows the struggle of living on a tight budget – do we really need to get a specific spice you’ll only use once? lol.
Disclaimer: I’m not a dietician or nutritionist, so please make sure you consult an appropriate health professional if you have special dietary needs or medical conditions. The following are quick snack and meal ideas, but do not constitute diet and nutrition advice.
- Oatmeal: so versatile! If you don’t have any fresh fruit, you could sprinkle some brown sugar and cinnamon and call it a day! Or you could add a bit of honey and blueberries. If you have a sweet tooth, sprinkle some chocolate chips and nuts into it and maybe some banana slices! You could also Google “healthy oatmeal ideas” for inspo!
- Eggs, (veggie) sausage and toast: who said we can’t have breakfast for lunch or dinner?
- English muffin breakfast: this one is one I learned in home economics way back in the 7th grade! Crack an egg in a microwave-friendly bowl. Poke the yolk and microwave it for 1 minute (put a cover on in case to avoid potential splatter). In the meantime, pop the english muffin slices into a toaster. Once they pop out, spread some butter & sandwich the egg. If you’re feeling fancy, add a slice of cheese (or whatever toppings you like).
- Adult charcuterie board: which is really an adult lunchables! #90skid Crackers, sliced cheese, apple slices/grapes and almonds/walnuts anyone? You could also get some veggie-friendly delis (or real deli meat) if you’re up to it. Everything is pretty much pre-made in this one.
- Caprese salad & toasted baguette: mozzarella medallions, sliced tomatoes, basil, and toasted baguette!
- Hummus plate: hummus, sliced pita bread (or you could just rip it with your hands), cucumbers, bell peppers, & tomatoes. Snack version: crackers & hummus.
- Yoghurt Parfait: use greek yoghurt for extra protein! You could add some berries, muesli and/or nuts if you’re feeling fancy! One combo that’s my favourite is plain greek yoghurt with a spoon of honey, and a sprinkle of blueberries!
- Avocado toast with cherry tomatoes: add an egg over easy on top if you’re feeling fancy! And if you’re feeling even fancier, add some microgreens on top! If you don’t have avocado (because let’s be honest, it’s pretty pricey!), then sub with hummus!
- Sliced apples with peanut butter: quick treat/snack when you have a sweet tooth!
- Cottage cheese with fruit: cottage cheese and your favourite fruits. My favourite combo: cottage cheese and peaches!
Side note: you could also have a cottage cheese “salad” by mixing it with chopped cucumbers and radishes. Top it with a dash of salt and a crack of pepper.
- Bagels: with cream cheese, plain ol’ butter, or whatever your favourite spread is! Or alongside the cream cheese, have it with smoked salmon and capers.
- High protein smoothie: greek yoghurt, spinach & kale (if you buy it frozen, it’s cheaper), coconut water, half a banana, quarter squeezed lemon juice, a table spoon of peanut butter or honey. It’s a great way of sneaking veggies in!
- Sushi bowl: okay, so this one takes a bit of prep! But! It is an easier quick recipe: cooked wild rice (a small rice cooker will be your bff here), cubed tofu (whatever size is most convenient to you, I like mine about an inch), edamame (check your frozen veggie section! It’s a cheap option for added protein), and spicy mayo sauce (DIY: mix mayo with hot sauce – sadly, Sriracha is gone)! If you have enough spoons, add: chopped cucumber and avocado! Optional: top it off with a dash of sesame seeds and microgreens. You could also add a little kimchi on the side!
I hope these recipes help! Also, honourable snack mention to nachos and salsa with a sprinkle of shredded cheese! My other honourable snack mention: popcorn and M&M’s (for a sweet and salty treat)!
References
Wehrens, S. M., Christou, S., Isherwood, C., Middleton, B., Gibbs, M. A., Archer, S. N., … & Johnston, J. D. (2017). Meal timing regulates the human circadian system. Current Biology, 27(12), 1768-1775. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5483233/
Thanh Ly | BIPOC Therapist | Counselling and Psychotherapy Services | Ottawa, Ontario 