Meal Planning for Spoonies – An Ideal Life

Meal planning can be a challenge for anyone, but meal planning for spoonies takes on a whole new level of complexity. Some days, even thinking about food feels overwhelming, let alone shopping, prepping, and cooking. I’ve been there—staring at an empty fridge, too exhausted to cook, wishing I had something easy and nourishing ready to go.

As a vegan with multiple food sensitivities, I’ve had to get creative in making meal planning actually work for me. But whether you follow a specific diet or just want to take the stress out of feeding yourself, there’s no one-size-fits-all approach. The key is to build a system that supports your needs, respects your energy levels, and allows for flexibility.

*This post may include affiliate or referral links. At no extra cost to you (and with a special reader discount, in some cases!), I’ll receive a small commission or other rewards to help support An Ideal Life. As an Amazon Associate, I earn from qualifying purchases*

The information in this blog post is provided for educational and informational purposes only and should not be construed as medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read online. The author of this post is not a licensed medical professional and does not assume any liability for any actions taken based on the information contained in this post.

Start with what you can eat.

If you have dietary restrictions—whether due to allergies, intolerances, sensory sensitivities, or ethical choices—your first meal planning for spoonies session should begin with a list of safe and preferred foods. For me, that means prioritizing vegan options that are also gluten-free. For you, it might mean low-histamine foods, high-protein meals, or whatever sits best with your body.

One of the most helpful tools in making meal planning for spoonies easier is having a master list of meals that are both enjoyable and safe. Think about the foods you eat regularly, the meals that come together easily, and the snacks that never fail you. Having these written down somewhere, whether in a notebook, on a phone app like Notion, or even on a whiteboard in your kitchen, means less decision-making when you’re too exhausted to think about what to eat.

Keep it simple.

You need to eat everyday—you do not need to eat elaborate meals everyday! When energy is low, even the most basic meal can feel like a challenge, so it helps to have go-to meals that come together quickly with minimal effort.

Some of my easiest (and most frequently eaten) meals include:

• Overnight oats – cookie dough overnight oats, brownie batter overnight protein oats, lemony blueberry overnight oats, maple brown sugar overnight oats
• Air fried tofu – air fryer barbecue tofu, nutritional yeast tofu (I’ll use the basis of this recipe to swap different seasonings, too)
• Rice with veggies and/or beans – instant pot pinto beans, creamy butter beans, rajma, Mexican black beans
• Smoothies – various frozen fruit, almond milk, and Vega protein powder
• Gluten-free pasta – Annie’s red lentil spirals, red lentil rotini

If you have the energy to cook, great! But with low-spoon days in mind, meal planning for spoonies should include meals you can make in under five minutes or that require nothing more than reheating.

Read More: our recipe archive

Batch cook when you can.

Energy is unpredictable, but if you ever have a day with a few extra spoons, use it to make food for future you! Cooking extra portions and freezing them for bad days is a great way to prepare for inevitable fluctuations in energy.

This doesn’t have to mean spending hours cooking multiple meals, either. Even small efforts like roasting a big tray of veg, cooking a batch of quinoa or rice, or making a double portion of soup can set you up for success later in the week. If all-out batch cooking isn’t realistic, portioning out snacks or marinating proteins in advance can make it easier to put together a meal when the time comes, even if energy is low.

One of the most draining parts of meal planning for spoonies is grocery shopping. The energy required to get to the store, navigate the aisles, stand in line, and unload everything at home can be overwhelming. That’s why I rely on as many shortcuts as possible!

Grocery delivery (like Instacart) and curbside pickup (like Walmart+ or Giant grocery delivery) are game changers, allowing me to order what I need without having to physically go into the store. When that’s not an option, keeping a running grocery list on my phone makes it easier to get in and out quickly, without having to think too hard about what I need.

I also try to stock up on essentials when I have the spoons for it. Shelf-stable foods like rice, beans, pasta, and canned or frozen vegetables are always good to have on hand so I don’t have to make emergency grocery runs when I’m not feeling up to it. Shopping online for specialty items is another way to make things easier, as it cuts down on the need to search through multiple stores for something specific. Thrive Market is a great option for this sort of prep!

Convenience is your friend.

There’s no shame in taking shortcuts when it comes to meal planning for spoonies. Pre-cut produce, frozen meals, canned beans, and ready-to-eat grains can be a huge help when cooking feels overwhelming. Even something as simple as bagged salad mixes, microwaveable rice pouches, or pre-marinated tofu can be the difference between actually eating a meal or grabbing a packet of crackers because I just can’t manage anything more.

Budget can definitely be a concern when it comes to pre-prepped ingredients, so I try to prioritize convenience foods for the meals that are hardest for me to prepare. Knowing that chopping vegetables is exhausting, for instance, I might splurge on pre-cut produce. Does cooking grains take too much effort? Try instant rice or quinoa!

Have a backup plan.

Some days, even the simplest meals feel impossible. Keeping a stash of emergency options is key! I always try to keep things like frozen burritos, protein shakes, or ready-to-eat soups on-hand os I have something easy to grab when I don’t have the energy to cook.

Having a go-to delivery option can also be a big help for days when cooking isn’t happening. If finances are a concern, consider setting aside a small emergency fund and choosing the most budget-friendly takeaway option that works with your dietary needs. Even just having a pre-selected list of easy delivery choices can reduce energy fatigue when you’re already low on energy.

On days when chewing or digestion are difficult, soft foods and meal replacement drinks can be key elements of meal planning for spoonies. Applesauce, yogurt, protein shakes, or even blended soups can provide necessary nutrients without requiring much effort. Having these easy-to-eat options on hand means that, even on your worst days, you’re still getting some nourishment.

If cooking and eating are physically challenging, there are plenty of ways to make these easier, too. Ergonomic kitchen tools, electric can openers, and lightweight cookware can reduce strain, while sitting down while prepping or cooking can help conserve energy.

I also try to minimize the amount of effort required for cleanup by sticking to one-pan meals or using as few dishes as possible. Sometimes, disposable plates or utensils are necessary on particularly bad days, and that’s okay. As KC Davis puts it, “You can’t save the rainforest if you’re depressed.”

Some weeks, you’ll have the energy to cook balanced meals. Other weeks, you’ll survive on toast and protein shakes. Both are valid! Meal planning for spoonies is about making life easier, not more complicated. Whether you prep ahead, rely on so-called convenience foods, or just do the best you can with what you have, you’re still feeding yourself—and that’s enough.

What are your favorite tips for meal planning for spoonies? Share in the comments!