Sometimes, the last thing you want to do after a long day is spend hours in the kitchen cooking a complex meal. Whether you’re dealing with a lack of motivation, depression, or simply a busy schedule, there are several strategies and recipes that can help you prepare a satisfying meal with minimal effort.
Use Prepped and Convenient Ingredients
One of the easiest ways to cook when you don’t feel like it is to use prepped and convenient ingredients. These can include pre-chopped vegetables, rotisserie chickens, canned goods, and pre-cooked meats. For example, you can quickly assemble a meal using a rotisserie chicken, some canned veggies, and a bottled sauce in just a few minutes[3].
Simple and Quick Recipes
Here are some simple and quick recipes that can be a lifesaver on those days when cooking feels like too much:
Tuna Melt Quesadillas
This recipe involves mixing tuna with cheese and placing it inside tortillas, then cooking them until crispy and melted. It’s ready in just 30 minutes and requires minimal effort[1].
Shake and Bake Pork Chops
Coat pork chops in mayo, shake them in seasoned breadcrumbs, and bake until crispy. This recipe takes only 25 minutes and can be served with veggies or a salad[1].
Tuna Egg Salad
Mix hard-boiled eggs, tuna, celery, and pickles for a quick and protein-packed meal that’s ready in 25 minutes[1].
Baked Ravioli
Layer frozen ravioli, marinara sauce, and cheese in a baking dish and let the oven do the work. This hearty meal is ready in under an hour with just a few minutes of prep[1].
Two Minutes Scrambled Eggs
For a super simple and quick meal, scramble eggs with milk, cheese, and any desired herbs in the microwave. This takes only a couple of minutes and is a great option when energy is low[5].
Easy Pesto Pasta
Cook spaghetti according to the package instructions, then mix it with pesto from a jar and top with parmesan cheese. This is a quick, satisfying meal that requires minimal cooking skills[5].
One-Pan Meals
One-pan meals are another excellent option for minimizing effort and cleanup:
Ground Beef Skillet with Cauliflower Rice
Cook ground beef, mushrooms, cauliflower rice, and cheese in one pan. This filling and flavorful meal is ready in about 30 minutes[1].
Cabbage and Sausage
Cook sausage and cabbage in one pan for a hearty and flavorful meal that’s ready in under 25 minutes[1].
Building Meals from Pantry Staples
Using pantry staples can help you create meals without needing to go to the supermarket. Here are some tips:
Bulk and Bases: Use grains, beans, and other starchy foods as a foundation for your meals.
Proteins: Items like eggs, tinned fish, tofu, and cured meat can anchor your meal.
Toppings: Add creamy, rich, crispy, or crunchy elements to transform your dish.
Acidic and Pickled Foods: Use these to brighten up your meal.
Umami: Add flavor-enhancing condiments and seasonings for depth.
Hot and Smoky Elements: Spices, chiles, and sauces can enliven your meal[2].
Depression-Friendly Meals
For those struggling with depression, cooking can be particularly challenging. Here are some tips and recipes that might help:
Super Simple Sweet Potato Black Bean Chili
This vegan and gluten-free chili uses frozen chopped onions, canned black beans, frozen diced sweet potatoes, and other easy-to-find ingredients. It’s a meal that can be made in bulk and frozen for later[5].
Tin of Tuna, Tomatoes, and Sweetcorn
Mix a tin of tuna, a tin of chopped tomatoes, and a tin of sweetcorn, then heat it up and serve over pasta with cheese. This is a quick, easy, and nutritious meal that requires minimal effort[5].
Most Important Facts
Use Prepped Ingredients: Pre-chopped vegetables, rotisserie chickens, and canned goods can significantly reduce cooking time and effort.
Simple Recipes: Recipes like Tuna Melt Quesadillas, Shake and Bake Pork Chops, and Easy Pesto Pasta are quick, easy, and require minimal cooking skills.
One-Pan Meals: Ground Beef Skillet with Cauliflower Rice and Cabbage and Sausage are great options for minimizing cleanup and effort.
Pantry Staples: Building meals from pantry staples like grains, beans, proteins, and toppings can help you cook without needing to go shopping.
Depression-Friendly: Recipes like Super Simple Sweet Potato Black Bean Chili and Tin of Tuna, Tomatoes, and Sweetcorn are designed to be easy and comforting when motivation is low.
Minimal Cleanup: Choose recipes that involve minimal cleanup, such as one-pan meals or oven-baked dishes, to reduce the overall stress of cooking.
By using these strategies and recipes, you can ensure that you have a satisfying and nutritious meal even on the days when cooking feels like too much.
