How to Nourish Yourself When Depression Makes Eating Hard

Taking care of yourself can feel overwhelming when you’re dealing with depression, and something as basic as eating might fall to the bottom of your list. But nourishing your body regularly is important—not just for your physical health, but also for your mental well-being. Whether you’re navigating depression or managing motivation challenges as a neurodivergent person, these tips can help you feed yourself even on tough days.

Stick to Simple Meal Routines — No Judgment Needed

Skipping meals can actually make things harder. Low blood sugar can drag your mood down further and zap your energy, making self-care feel impossible. Instead, try to keep a basic eating schedule. Forget what diet culture says about “perfect” foods—whether it’s a big salad, comfort food, or even your favourite childhood snack, the goal is to eat what feels good to you. At Lavender Grove Counselling, we emphasize that food doesn’t have moral value—there are no “good” or “bad” foods when you’re coping with depression. Eating anything is better than nothing.

Make Meal Prep Easy and Flexible

Motivation can be hard to come by, so simplify meal planning. Choose recipes with few ingredients, or prepare meals in batches when you’re feeling a bit better, so you have ready-to-eat food when you don’t feel like cooking. Apps like Anylist can help you keep track of grocery needs, and sharing your lists with family or friends can make shopping less stressful.

Using leftovers creatively can save time and effort—turn leftover chicken into a sandwich, a salad, or a stir-fry. Don’t hesitate to use kitchen gadgets like a slow cooker or Instant Pot to make meals with minimal hands-on time. Convenience foods like pre-cut veggies, canned beans, or frozen fruits and vegetables are also perfectly fine to use. Think of these as helpful tools to support your wellbeing.

When Energy Is Low: Tips for Minimal Effort Meals

The Spoon Theory, created by Christine Miserandino, explains how chronic illness and depression drain our limited energy “spoons.” When your spoons are few, cooking can seem impossible. Here are some gentle ideas for feeding yourself with very little energy:

• Slow cooker meals: Dump ingredients in the morning and come home to a warm meal. Look for recipes that don’t require extra steps like searing or sautéing.
  
  
• Simple sandwiches: Easy to assemble and satisfying.
  
  
• No-cook meals: Try salads, yogurt with fruit, cheese and crackers, or hummus with veggies.
  
  
• Convenience foods: Frozen or pre-cut items reduce prep time dramatically.
  
  

If you find a day when your energy is a bit higher, consider prepping meals in advance for tougher days ahead.

Staying Hydrated and Seeking Support

Drinking enough water is a simple but often overlooked part of caring for yourself. Dehydration can worsen fatigue and depressive symptoms. Some people struggle with “interoceptive awareness,” meaning they may not easily notice when they’re hungry or thirsty. Setting reminders on your phone or linking hydration with daily habits (like drinking a glass of water after brushing your teeth) can help.

If you’re struggling to eat enough or feel overwhelmed by your symptoms, don’t hesitate to reach out for help. Family, friends, or a mental health professional can provide support. At Lavender Grove Counselling, we offer depression counselling Vancouver and depression therapy Vancouver tailored to your needs. Remember, it’s okay to ask for help when things feel too heavy.

Final Thoughts: Be Gentle with Yourself

Meal planning and eating when you’re depressed don’t have to be perfect. Focus on nourishing yourself in whatever way feels doable, and allow room for flexibility. Food is fuel, not a measure of your worth. Taking small steps, one meal or snack at a time, is an act of self-care and kindness.

If you feel like professional support could help you manage your low mood or find new strategies to care for yourself, consider booking a free 15-minute phone consultation with one of our counsellors at Lavender Grove Counselling. We’re honoured to walk alongside you on your journey toward healing and hope.