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Do you find yourself constantly overwhelmed with cooking?
I do, and it often leaves me too stressed to eat anything other than frozen meals or boxed snacks.
The frozen meals and snacks are great in moderation, but an entire diet of them leaves me feeling sluggish, hungry, and more symptomatic than usual.
I do best with healthy, home-cooked meals, and I imagine you do too!
But how on earth am I supposed to cook every meal on my own with all of these symptoms holding me down?
The answer… meal prepping!
But not meal prepping like we see online with five million fancy recipes all cooked at the same time in a huge kitchen that we have to clean up later.
Meal prepping for chronic illness is different.
Here are a few easy to follow rules to make meal prepping with chronic illness a breeze.
Keep it simple.
The intricate, fancy-looking meals you see on Pinterest and Facebook may be appealing, but are usually incredibly energy-sucking for those of us with chronic illness. They require lots of ingredients, preparation, and energy to make. Keeping meals simple will help save your energy for the things that are more important.
Just like a fancy meal can take hours of precious energy to create, choosing five new recipes every week can be just as detrimental. I like to pick one or two different recipes a week and stick to basics for the rest of my meals.
Instead of doing all of the chopping, dicing, and slicing yourself, buying pre-prepared foods can save lots of precious energy. It can be more expensive to buy these items fresh, like diced potatoes or chopped spinach, but frozen seems to be fairly comparable.
I buy a few bags of frozen mixed vegetables and fruits, rotating between all the different kinds I can tolerate. To prepare the veggies, all I have to do is microwave them with some water for a few minutes, and I have fresh, steamed vegetables to add to my meal.
Contrary to popular belief, frozen vegetables are actually just as nutritious as fresh, and in some instances, they can have even more nutritional value since they are frozen at peak ripeness.
I also buy chicken strips instead of breasts to avoid cutting them into portions. If I do buy breasts instead, I ask my sweet husband to chop them for me. I avoid chopping at all costs!
Prepare in smaller batches throughout the week.
It may seem like a great idea to spend a day cooking for the entire week, but for me, that was unattainable. It led to flares for days afterwards, and the effects weren’t worth it. I’ve found that I do much better spreading my cooking out throughout the week, but I do minimize the number of days I cook.
Instead of making just one batch of a meal per night, I cook in larger batches (double or triple) and save the leftovers for lunch and dinner the next day. I really don’t mind eating the same thing over and over, but I do vary the flavors with different gluten-free spice blends and different vegetables/fruits.
Because I tend to eat a lot of leftovers, each time I cook I like to vary the base of the meal. For example, one night I will make chicken with vegetables and potatoes, and I will have that for lunch the next day as well. The next time I cook, I will make turkey with a different spice, a different mix of vegetables, and potatoes.
I will be honest, though. I’m the kind of person that could eat the same three meals every single day just because I don’t like to think about what I’m going to make/eat. Food variety and recipes just aren’t my main priority!
I do like to vary my seasonings, though, and pre-made spice blends are my favorite way to minimize the stress of recipes. I just have to be certain they are gluten free!
Keep healthy snacks on hand.
Sometimes, I don’t realize I’m hungry until I’m WAY too hungry to do anything. This often happens before I have time to cook dinner, since I usually have breakfast and lunch pre-prepared from the night before.
It is so important to have easy snacks to eat whenever those hunger pangs strike-especially while you’re cooking.
I like to keep lots of fresh fruits (especially bananas), almond butter or sunflower seed butter, and some sort of cracker or chip on hand for these times. As long as my meals are fairly consistent and fresh, I can tolerate a few packaged snacks, and I make sure every snack needs no preparation so I can grab and go.
Cooking can be frustrating even without chronic illnesses getting in the way. But it is such an important part of life and for us, healing!
I hope these tips have helped you think differently about meal prepping and inspired you to try it on your own!
What do you struggle with in the kitchen? Let me know!