When life feels heavy and motivation is low, cooking can seem impossible – nourishing your body with no-fuss meals will boost your mood and energy — feeling good starts from the inside out.
Simple Meals for Tough Days: How Easy Cooking Can Help You Feel Good Inside and Out
Some days, cooking feels like climbing a mountain — especially when your energy is low and your mind is weighed down. I get it. There have been days when I couldn’t face getting from under my covers, in my dimly lit bedroom. The suns rays poking in either side of my blackout blind waiting for me to start my day.
The thought of standing in the kitchen to make myself food which would be gone within ten minutes leaving me with a mess that needed cleaning up seemed like the most unproductive activity imaginable. The sensible answer, my brain concluded, was to stay in bed .
But here’s the thing: taking care of yourself starts with small, manageable steps. Simple, nourishing meals don’t have to be fancy or time-consuming. It’s about giving your body the fuel it needs to help your mind feel stronger, clearer, and more balanced.
Why Cooking Matters for Mental Health
Eating well supports your brain and body. When you feed yourself nutritious food, even in the simplest form, you help stabilize your mood and energy levels. No one is asking you to eat foods you don’t like, or create an intricate masterpiece using every utensil you have in your possession. It’s not about perfection — it’s about progress, no matter how small.
5 Easy Meal Ideas When You’re Feeling Low
One-pot pasta: Cook pasta, add a jar of tomato sauce, and some frozen veggies in a pot. Heat through until bubbling. Done. The frozen veg offer your body vital vitamins and minerals that will uplift your mood with long-lasting positive effects on both your physical and mental wellbeing.
Oatmeal bowls: Quick, warm, and customizable. Add peanut butter, yoghurt, banana, or a sprinkle of nuts for extra comfort. (prepare cold the night before and place in the fridge to get up to a winning breakfast that will satiate your brain and fuel your body)
Baking Tray meals: Toss chopped veggies and some chicken beans or sausages onto a tray with olive oil and spices. Roast. Minimal prep, max results. (onion pepper and chicken dish from Nosh) Soup and Bread/ Croutons:
Soup is warmth in a bowl — soothing, simple, and nourishing. Add crispy air-fried croutons for a cozy texture boost that takes just minutes. (air fryer book)
Smoothies: Blend frozen fruit, spinach, yogurt, and a scoop of protein or oats. Drink your nutrients in seconds.
Keeping It Manageable
- Prep what you can ahead of time — chop veggies and cook grains in batches.
- Use simple spices or sauces to add flavor without extra effort – your not trying to win an award!
- Don’t stress about “balanced” every meal — A full belly is a happy one
- Pro-tip: Even heating up leftovers counts as self-care!
Small, kind actions toward your body will ripple out to your mind. So start simple, start slow — and rise anyway.
Rise Anyway 