hi! when I get depressed it's really hard to make sure I'm eating as much as I should so here are somethings I eat when I don't have the energy to do shit
these are depression meals so they are in no way balanced and an ideal diet, this is to get you through it, if you have depression, some of these on your shopping list are a good idea
I'm also assuming the only equipment you have is a bowl, spoon, sink, microwave and at most, a can opener. in no particular order:
granola bars and adjacent things like nuts, dried fruit, etc
frozen sausages: break them in half and microwave, if they're too cold to break you can run them under hot water or leave them out for a couple minutes, you need the break them or they might explode
canned corn: open and eat with a spoon, you can strain and microwave if you want it hot
cheese: put it in a bowl and microwave till it melts or till it's crispy, your choice but if you do just cheese don't use a porous bowl
instant noodles: don't use a pan, use a bowl, empty the contents in the bowl, add water till at least half of the noodle thing is submerged, microwave for 2-4 minutes, mix and eat
regular noodles: use a bigger bowl than you normally would, add some dry pasta to it and enough water to cover the pasta but not much more, it might overflow, and microwave for a few minutes more than the package says to boil, drain the water and put in whatever, condiment, sauce, cheese, sausages, frozen veggies, and microwave again, it's more time intensive but also more nutrients so
canned beans: you can eat as is if it comes in a sauce, but if you got the ones with the clear liquid you can strain and rinse and if you don't have a strainer, open the can just a little from the tab and open a faucet, let the water run into the can and adjust the position of the lid till the water can go in without any of the beans coming out, it'll dissolve the liquid and it'll flow out, leave it for a bit then shake it, turn it upside to drain, let it refill then leave it again, repeat till the water over flowing isn't that weird liquid
crackers/biscuits: keep a stash of biscuits that you can eat, bonus if you can eat them with milk or tea or coffee or juice
juice: buy your favorite and keep a bottle in the fridge or frozen if you suspect you're starting to spiral and might need it in a few hours
readymade meals: whenever you go to do your grocery shopping, buy just one premade meal
vegetables: keep a vegetable you like that you can eat raw like cucumbers or
fruits: keep a fruit you know you can eat or you know you can drown in something else, for example I don't like apples but I can eat them if they're covered in peanut butter
sweets: you can keep a favorite hard candy to get yourself salivating idk for me if helps activate some hunger while getting rid of the painful part of being hungry
butters and spreads: you can find premade sandwich spread with chicken in them, or jams or spreads that are savory like peanut/almond/cashew butter or sweet like a chocolate/vanilla spread
rice: if you make rice and ever have some left over you can freeze it and eat it later, you can also do that with rice in a bag
tofu: you can eat it raw as long as you drain the liquid it comes with
condiments: almost all of these things can be improved or 'seasoned' with ketchup, mayo, mustard, ranch, tartar sauce, marinara, etc. it'll give some flavor and make it taste better but don't microwave sauces u less they're properly mixed with the food especially mayo based ones, they can get weird
frozen vegetables: any time you're using the microwave to make these things, throw in a handful of frozen vegetables and microwave for a little longer
cereal: pair cereal with foods like yogurt instead of milk, you can add chocolate drink powder to the yogurt before adding the cereal which is really nice, you can also make it directly in the yogurt container if it's small enough
electrolytes: you can make them a bottle using two dashes of salt (1/4 tsp), a 2second squeeze of a honey bottle (2 tsp) and some kind of juice for a better flavor
order out: if you can afford to order food, order it, some tips to get the most out of what you order 1. order a family box of food to store in the fridge 2. when you microwave it, do it with some water in a glass with your bowl/food in the microwave
if it keeps you from spiraling, it's worth doing. and if it's worth doing, it's worth doing poorly. eating something is better than eating nothing.
hope this helps, if you can, please add more things!
