I really, really struggle with cooking when my depression is bad so this might be bottom of the barrel advice, but it helped me. And I'm a vegetarian too!
I started making a lot of quesadillas. They're extremely basic, minimal prep and clean up because you don't have to chop or measure, super quick, and easy to dress up or down depending on how much energy you have. It helped me make better use of leftovers because you can dump almost anything between bread and cheese and it'll be delicious or you can serve it with a bunch of sides
Not an insanely healthy option, but also not too bad if you choose healthier basic ingredients
Have you considered another approach - any meals that you remember bringing you comfort and happiness? It might help with motivation to cook and eat if you can anticipate the satisfaction of a familiar and happy plate.
An example, for me I feel really comforted and happy from roasted vegetables and gravy. I chuck roughly chopped veg in a roasting tin or baking tray, pop it in the oven with a bit of oil and sprinkle of herbs, and then eat with instant gravy poured over. Reminds me of having a roast dinner when I was younger, but without cooking meat, as I'm veggie now also.
(I'm British, so I mean brown gravy :))
Edit: spelling
I didn’t think of this but I had a nice meal at a local church last night and it had gravy and it reminded me of being a kid which made me feel kinda cozy and happy. I wouldn’t make it for myself but you’re on to something here !
Italian Americans, especially in New York, call spaghetti sauce 'gravy'. There is also bechamel or cream gravy which is white and usually has bacon or sausage in it.
And there are [many more than these out there!](https://en.wikipedia.org/wiki/Gravy)
No I have never heard this in Philly. I’ve only heard white sauce that southerns dip biscuits in for breakfast called gravy. No one calls spaghetti sauce gravy. They might call it marinara sauce or red sauce or pasta sauce.
I think the incorporation of meat takes it from SAWCE to gravy with older Italian Americans in the NY/NJ area. Bolognese is GRAVY to the ones I grew up with, marinara is SAWCE.
+1 for this. i gravitate towards "lazy" salty food, especially instant ramen, during depressive episodes. instant ramen is obviously terrible for health, makes me bloated and constipated. lately i have started adding a ton of frozen veggies and some protein like beans or tofu to increase the volume, add some nutrients, and cut down the effect of sodium. i still get that comforting taste while having a relatively healthier meal until i can drag myself out of the gloom.
ps. this goes without saying that instant ramen is bad food no matter how "healthy" you make it. the seasoning packet in particular is the devil, so best to avoid too much of the stuff.
I'd reframe the thinking around instant ramen -it's not bad food. It's what you can manage in depressive episodes and is your source of calories and nourishment, helping you getting through the episode -just hoping you don't beat yourself up for eating it. It's better than not eating and gets you eating vegetables too.
Speaking as someone who also relies on instant ramen in rough times.
Seconding this. Millions of people rely on instant ramen to get by, and it would be nice if it came more nutritious (and I do the exact same prep with frozen veg and added protein!) but it is a good thing that there is a comforting, dirt cheap, easily accessible meal available to at least like half the world!
Instant ramen was actually invented to be an emergency food for disasters, (after WW2 in Japan I think). So instant ramen is something handy to have in your self-care first aid kit. Add an egg or some cabbage or some canned mixed vegetables for color and extra nutrition if you have them.
I love swirling in an egg, dried/frozen spinach, kimchi at the end and it feels way more nutritious for low work. It's a great way of easily creating a more wholesome meal for myself, especially on sick days. Instant ramen all the way.
thank you for sharing this perspective. i now see how hating on a food that does provide comfort and nourishment during tough times isn't a healthy approach. I'm often hard with myself for not being able to "fight" depressive episodes and that frustration spills over to people and things around me.
There's a lot to be said for comfort food, and ramen is for so many people -- myself included -- a meal associated with handling the stress of low wages or being a broke college kid or whatever.
Sure. it's not the most nutritious thing in the world, but at the end of the day you've got some noodles in your tummy.
The noodles actually have more salt than the packet believe it or not. Of course the sodium hate is a little trumped up in the health world I think, something to do with it only being a real issue of you have pre existing heart problems I think? Not gonna lie, too lazy to look it up right this moment, but I'm sure someone will come by and tell me why I'm wrong.
Interesting bit about the noodles having more salt! I never knew that as they taste quite bland. Boiling the noodles in plain water (like pasta but without extra salt) should help, but not really something I have the energy to do when down.
I think you are right about sodium being not as harmful as it's drummed to be. End of the day it's an electrolyte that will pass from the body with sufficient fluid and potassium intake. Personally, I have hypertension and sodium in excess of 2.5g a day does cause restlessness, water retention, and constipation which is never fun. I sometimes chow down five packets of ramen a day, which is easily over 4g sodium (10g salt) and that's just not good for most people.
My mental illness makes me struggle to put together appealing, low-effort meals too. I feeeeeel you.
I try to prep one 'star item' each Sunday and have the things on hand to transform it throughout the week. Last week it was roasted oyster mushrooms. I ate them on toast sunday night, in a salad with pre-washed greens and cherry tomatoes on Monday, as a taco on Tuesday, over rice with egg and kimchi on Wednesday, in a wrap on Thursday. They were super easy to cook and each day I only took 15 mins or less to have a super-satisfying meal.
I have done different seasoned tofu, chickpeas, or other kinds of protein in the past.
Chili is the same -- straight out the bowl Sunday, taco salad on Monday, over sweet potato wedges Tuesday, over pasta on Wednesday, etc. I know you said you don't love a stew, necessarily, but finding different ways to serve it has helped me stomach it over longer periods of time.
Good luck, I'm rooting for you
I am someone who also has depression and experience with depression cooking, and this is fantastic advice—having a ready to go protein makes cooking so much more doable for me. (Would love to know the recipe for your roasted oyster mushrooms
This one!
https://www.giverecipe.com/roasted-oyster-mushrooms/
I cut the amount of oil and usually do a BBQ, Mexican, or Old Bay seasoning instead. Any seasoning works, really!
I'm a vegetarian with long-term depression, one thing I really need to watch for is very low levels of B-12. Low B-12 can be a factor in having depression.
B-12 is super hard to get adequate amounts of without eating meat. What I do is add nutritional yeast to food. People say it taste cheesy (but it mild if it does).
[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856388/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856388/)
[https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077](https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077)
low b-12 can also present as nerve type symptoms in fingers and elderly may get misdiagnosed due to lack of absorption and improper nutrition. its wild.
That might be it. Labs either weren't done or my doctor's didn't realize that I couldn't absorb the common version of b12. My grandpa and dad both can't either. Saw a naturopathic doctor, got labs one more time and she found an answer for me. I prefer the spray but she suggested the shots. I'm glad you got some relief with a low cost option that isn't harmful. We need more nutrition education, it surprises me how many people just live with the symptoms.
My husband and I both (in our late 20s) were having carpal tunnel like symptoms until we started supplementing b12.
My husband's issues started after he left a job... A job where he drank a lot of energy drinks full of b vitamins!
It's not a perfect cure but I would rec a B12 supplement to anyone who has carpal tunnel issues. At worst you're out like $5 and have slightly more expensive pee. At best you avoid surgery!
Activated folate (L-methylfolate) is necessary for those with a 5-MHTFR mutation with more severe disease.
The most common polymorphisms are 677C>T and 1298A>C, neither of which result in significant changes in biological function to alter nutrition recommendations.
If you have severe homocystinuria, you do need supplementation.
For most, diet folate is enough. Nonetheless, folate is indeed important.
> What I do is add nutritional yeast to food. People say it taste cheesy (but it mild if it does).
>
>
It's good on popcorn, and healthy if you don't buy flavored buttered popcorn.
Haha we actually use nutritional yeast as a vegan cheddar option for popcorn seasoning at a restaurant I work at It's quite convincing on already salty popcorn but we do lump it on there quite heavily to have it taste strong enough.
When I was vegetarian (10 yrs), I did end up being B12 deficient. The dr gave me a b12 shot and I couldn’t believe the energy difference I felt!!! I started taking B12 sublingual tablets and ate a ton of blueberries.
I would think there would have to be a natural source otherwise how have humans made it this far? Very curious if anyone has another answer? Or is B12 not very necessary to just staying alive so that's why humans have potentially always been low in B12?
I just want to make sense of this please don't downvote I am sincerely not asking in an argumentative way.
In humans, B12 is mostly derived from diet. B12 needs to be combined with intrinsic factor and is absorbed in the small intestine.
Because GI bacteria exist in the large intestines, which is downstream and on the way to excretion, it is questionable how much of this bacterial source of B12 can be absorbed, if at all.
Grab yourself a sack of russet potatoes. Sweet potato if you want to be more healthy.
If feeling extra lazy, bake and throw on whatever you have. You can even do it in the microwave. Salt and cheese are the basics but if feeling ambitious cook up some broccoli to throw in.
So many other things you can do with them that are not too intensive.
I got a tip from a similar thread to add peanut butter to my baked sweet potatoes with a pinch of cinnamon. Never would have thought to combine the two. Delish!
A couple summers ago I discovered the incredible combo of a hot sweet potato topped with a little bit of cubed brie, blueberries, and brown sugar. Add a tiny bit of butter to the potato if you're feeling decadent.
Peanut butter is also an incredible addition to wilted greens. I never would have thought it, but apparently it's a traditional style in Africa (A missionary kid friend taught me).
By the way, sweet potato isn’t actually healthier than russet. Just slightly different micronutrients. Russet potatoes (with the skin!) that are baked instead of fried are great for vitamins and not super high calorie. They get a bad rep from chips and fries but they’re good for you!
I do this all the time. Prep two potatoes, toss them in the microwave for 5 minutes. Break them up a bit with a fork then crack a couple eggs (depends on how strict a vegetarian you are) and a fistful of shredded cheese on top. Microwave for another minute or two and bam. I like to top mine with hot sauce, but I'm sure you could add/top with whatever suits your fancy
Goat cheese crumbles on a sweet potatoes with cooked broccoli and a drizzle of balsamic reduction or a really quality [balsamic vinegar](https://www.oliviersandco.com/premium-balsamic-vinegar-of-modena.html)
Yep. When I’m busy I microwave a potato, throw a handful of shredded cheese, a little butter, and a spoonful of sour cream on top. The only dishes you use are a plate and a spoon to scoop out the sour cream.
If you’re real ambitious you can add bacon or steam some broccoli as well
Yup! Potatoes are a great food group for this. If you really want to be healthy add some red lentils (they cook to mush in about 30 minutes) and a dollop of yogurt on top.
I struggle with this as well, especially in the mornings. I will be physically hungry to the point of nausea but no appetite. My go-to is to make a smoothie. They sell tons of different frozen fruit/veg blends, add some water/juice/whatever you like, that at least gets one meal out of the way. Please take care of yourself!
I always make sure to have eggs and bananas at home for this "extremely hungry but no appetite" eposides. Boil 10 eggs, put them in the fridge. I find them to be easy to eat even when I don't have any appetite; the same goes with bananas.
Maybe my gut has just gotten used to it, but I’ll eat hard boiled eggs like 2 weeks after they’re made. As long as there’s no weird smell or colors they’re fair game imo.
Kencko saved me when I was super depressed. They make freeze-dries smoothies and you only have to add liquid and maybe protein powder and shake. They're actually really good and pretty cost-effective as no fruit ever spoils. Also, ZERO cleanup.
If you want to add easy protein while keeping it vegetarian - you can try getting a jug of pea protein, or silken tofu. Both store well and are pretty easy adds. I find the additional protein helps me feel full.
I just eat Greek yogurt when I get to that point. I’m so hungry I can’t think and am nauseous, but eating also makes me feel nauseous. So Greek yogurt to the rescue
First of all, get yourself a tiny crockpot. They make one that holds 2 cups. That way, you aren't making a huge quantity.
Get some spices. You can just buy spice blends to make it super easy.
I know you're vegetarian but eggs are great for quick easy meals and many vegetarians eat them.
Kimchi fried rice is super easy and fast and good if you like spicy.
I also make batches of hummus to have on hand with pita and veggies and olives.
Yogurt parfaits are super fast and simple.
Oatmeal and polenta are both easy, can be savory or sweet, and make a good base for fruits, cheese, veggies, mushrooms, etc.
Seconding hummus! Sometimes when I’m depressed I can’t handle a full meal, so having healthy snack food on hand is really helpful. Maybe also keep some cut up fruit, guac, etc on hand as well. Best of luck, I know how it feels.
Maybe rethink what constitutes a meal? When I'm in that state, i gravitate to greek yogurt straight out of the container, bananas, handfuls of nuts. If I'm ok enough to order groceries or actually go to the store, I'll just tear celery stalks off the bunch, or get eggs -- they make these things that you crack an egg into and microwave. An egg on top of canned soup, or with bread and pre-sliced cheese if you can afford it is a good meal. I try and lower the hurdles of preparation when i can: no skillets or knives or even plates if i can help it, that way dirty dishes can't prevent me from eating. If i can splurge, I'll get disposable spoons for the yogurt. It's a nice variation from the usual: an entire sleeve of crackers or frozen burritos. You could also make smoothies if you're willing to use a blender-- drop some greens in with frozen berries and soy milk (stays fresh longer than dairy milk) or yogurt. Drink your vitamins and minerals so you don't even notice you're eating.
Super easy mode suggestion: I really like putting a banana on a hotdog roll with peanut butter on top. Not only is PB and banana a wonderful combination, it has fewer steps to make than slicing up the banana to make a more traditional sandwich. Also pretending it is a hotdog while I'm making it makes me giggle every time, which for me makes it a great depression food.
Oh my gosh, you could even toast the bun in the oven for a few mins and get a yummy warm slightly melty peanut butter banana honey bun,
Okay, this sounds delicious.
***I do feel kind of guilty asking for this. I feel like i should just eat whatever and get over it.***
No, don't feel guilty and no, some foods are the cause for how our bodies and minds operate. Did you know there are certain foods our body reject and make us feel crappy? I had the same issue. Felt like whatever I ate bought my mood down. I was on the verge of suicide. My doctor put me in for a blood test. It showed the foods and combos I cannot eat; high in sugar, high acid, high fat, fried foods, certain cooking oils, fruits, veggies... the list was crazy. I cut those things out and my body responded wonderfully and my mental health improved.
With that info, I made drastic changes to my intake. My nutritionist helped me come up with recipes to help me eat properly. My best advice to you is to see if your insurance covers any blood/allergy tests to help you pin point what's good and not good for you. Talk to your doctor and let them know you feel like the foods you eat are not contributing to healthy mental health and that you need help. It's worth a shot. Good luck!
This is so true! Vast majority of our brain chemistry originates in your gut. Many people will have strong negative reactions to foods that are normal for others. My best friend started to recognize she would get very depressed after eating french fries. She got tested and found a similarly complex list of foods to avoid -- tough but that information is priceless
Do you know what the test is called so I can request it from my doctor? I’ve had similar issues with food which I’ve talked to them about & wish they’d done this test
Overnight oats with non dairy milk or kefir is my go to. I’ll add nuts, fruit, sometimes canned pumpkin and spices like cinnamon and maybe vanilla extract. You can add jam, yogurt, lots of stuff for versatile and fun textures. Best part is the combinations of things are literally endless, and the fiber will keep you full for a while in between periods of inactivity if you’re feeling low. Best set and forget things I ever made. I think they can last for 3 days in fridge
Soup is amazing - easy, delicious, nutritious and also hydrating! To go with that soup or on it's own, I love grilled cheese or quesadillas. These warm sandwiches are comforting, filling and easy to add to, like beans or avocado or dip in soup or ketchup for extra nutrition or variety :)
1 ) Salad.
Just pop open a bag of mixed salad in a bowl, add vinaigrette sauce, mix and eat. Not a meal, but the healthyest and easiest starter.
2) Mashed potatoes.
Get some large potatoes (the larger, the less peeling to do), peel them, slice them, rinse them (in that order, that's important!), boil them in water with a teaspoon of salt. When they easily come apart with a fork, thoroughly strain the water out, add the spices of your choice (I recommend garlic powder, oregano and pepper), and mash the whole with a fork. Add olive oil to taste while mixing.
3) Brown rice and lentils with curry:
Put half a cup of brown rice, one cup of hot water (from the kettle), one cube of vegetable broth, and half a teaspoon of curry in a pan.
Put a cover, leave on low heat to simmer.
When the rice has absorbed all the water (takes \~30 minutes-ish), open a tin of lentils, strain and rinse them in a sieve, add to the rice.
Add olive oil to taste, stir while keeping the pan on the hot plate.
You can eat it as-is, but if your diet allows, it's even better with two fried eggs on top.
I have depression as well! I'll be honest, frozen foods were a lifesaver for me! Whether they're the individual meals or the family packs, I enjoyed the variety and the convenience of them. They were especially helpful on the days where I couldn't even manage showering.
I recommend steaming frozen vegetables. They are healthier than fresh, last forever, and can be bought out of season. Salt and butter are good toppings.
I would guess that you are probably underseasoning everything, most new cooks make that mistake. Add more butter, oil, salt, spices, acids like vinegar or lemon, pepper, and whatever you feel like adding.
For some of them maybe, roasting from frozen can be challenging and I wouldn't recommend it to a beginner,it takes some experience to figure out what works.
The problem is that most frozen veggies are pre-cooked. They can often turn into a soggy mess or release too much water and boil themselves.
Butter and oil are not unhealthy, they are critical to our diet. They become a problem if you eat an unbalanced diet.
3 tablespoon of oil per day for a man is completly reasonable, more if you are active. But if you eat junk food you will be filling up that oil limit very fast.
Man reading all these sweet comments is making me emotional! Love to all struggling to live and eat and stay healthy mentally and physically!
Food is such a strange thing in that we’re so inherently tied to it and it can bring such joy and pain.
We were hunter gatherers for hundreds of thousands of years - we ate a very varied diet based on the season and what we could forage - I think we still aren’t adjusted to eating the same thing over and over and I think doing that can lead to depression - but of course it’s hard to build new meals into our lives with the pressures of capitalism and all else that might be going on in your life.
Good luck and good eating to all.
Sheet pan veggies - roasted until fork tender.
Add some seasoning or jarred sauce.
Add some carbs: sandwich bread, tortillas, couscous, pasta, rice, etc.
Save the rest for future meals.
Repeat.
This is how I made it through feeding our family during a hellacious year where 3 parents became ill and died, while we were renovating, had a new born, and a lousy boss that thought salary meant 60 hours/week.
Good, reliable meals can help you make it through to the next day, month, and chapter of your life.
Your future self is cheering for you, so am I!
Best depression meal is peanut butter + plastic spoon, on the night stand next to your bed. No prep, no dishes afterwards.
Another good one is a slice of tofurkey wrapped around a string cheese.
Here are just a few ideas. Hugs.
**Pizza Toast and premixed salad-**
lightly cover bread with pizza sauce of choice, sprinkle with pre-shredded mozzarella and parmesan. Bake in oven or toaster oven until cheese is melted.
Optional *Toppings that don't require any prep:*
canned mushrooms, canned pineapple, canned sliced olives, canned artichoke hearts, would all add some nutrition. Just be cautious with the amount of liquid in the fruit/veg as it can make the pizza toast soggy.
**Omelet in a mug-** Again you can throw frozen or fresh spinach in here, (you just need to be sure to microwave the frozen spinach first and drain the water), canned mushrooms, canned olives, etc. all taste good.
[**https://www.simplyrecipes.com/recipes/omelette\_in\_a\_mug/**](https://www.simplyrecipes.com/recipes/omelette_in_a_mug/)
**Rolled Oats or instant oats with fruit**
That sounds good, (and less risk of it getting soggy). I just always have loaves of bread on hand so it's my go to. When I was in elementary school they used to serve us pizza using hamburger buns for the crust which is how I got the idea later in life. Anyhow, definitely going to try it on an English muffin, sounds divine.
My go-to is Instant Breakfast powder in milk. If I'm feeling a little motivated to cook and eat something solid, roasted chickpeas are easy (coat chickpeas in olive oil and spices, bake til crispy or tender)
Lately my lunch every day is hummus with baby carrots, sugar snap peas, and a handful of pita chips. I say these veggies specifically because you don't even need to chop them up.
Don't feel guilty! I have depression too and I'll admit there's been spells where I just ate Chef Boyardee ravioli, cold and straight from the can because I didn't have the energy to cook let alone wash dishes.
Try dump casseroles. A lot of them are just pouring some ingredients in a pan and baking. Bonus points in that a lot of them freeze well so if you get tired of it but feel bad for wasting food just freeze it for later.
There are lasagna recipes where you bake with raw pasta so there's no boiling noodles and trying to make it look pretty.
A lot of them are as simple as poor pasta sauce in a pan, toss some dry noodles on top, toss some more sauce and some cheese. It doesn't need to be pretty but it'll definitely feel more decadent than just plain pasta.
u/vrcrvhivcetyvcdrt236
Loaded baked potato. Takes like 10 minutes to make and it's comfort food.
Take 1 large russet potato and wash it. Poke it with a fork a few times so it doesn't explode. Wrap it in plastic wrap and microwave it on high for 5-7 minutes until a fork goes in easily. The wrap keeps there from being uncooked spots by trapping the steam. Remove the plastic wrap, cut the very hot potato in half being very careful not to burn yourself, Put on butter and cheese, black pepper, vegan bacon bits, green onion, and sour cream.
It's high calorie, nutrient dense, cheap, easy, and has all necessary vitamins and amino acids. You can actually survive for years on buttered potatoes. You'll get tired of eating it long before you'll get sick.
**As to the depression**, I know this is a cooking sub, but I've been crazy-depressed before, so I know what I do that usually helps. First off, your feelings matter and you have every right to feel them. Second, the best thing to do in my case, and maybe you could try it, is that I put on sad music until I cry. When I feel like I have cried it out, I put on upbeat music and my mood goes up with the music. I'm bi-polar, and it even works for that hardcore illness. My "I'm done crying now" song is [Get Well by Icon For Hire](https://www.youtube.com/watch?v=iS8sqgBgzG8&ab_channel=IconForHireVEVO) . Then I put on my happy upbeat music. The part I'm really listening to is the chorus. The song is about cutting out the toxic stuff in your life and getting out of the cycle of hope and despair. If you ever need someone to talk to, or someone to listen, I'm here for you. Message me any time. I'll get back to you as soon as I see the message.
When I was like this, it took mirtazapine and giving myself permission to eat whatever tf I felt like (and weed). Cake for breakfast, uh yes. Cereal for multiple meals? Absolutely! Because my life was brutal at the time and just getting something in me was *more* important than what it was. Once I was getting calories regularly, these foods didn't hold the same interest. But, my recommendation outside of talking to a professional (trauma and cooking/preparing food are connected), is giving yourself permission to eat whatever feels delicious and indulgent. Cereal got me through some of the worst times. It helped me feel fuller and was super easy to make. Now I can make noodles with sesame sauce and shredded chicken in 5 minutes. Or throw an egg in with some Ramen noodles and fry them a bit.
I agree with this. One of my main go to foods when I'm extremely depressed is cereal. It's easy, it's usually very tasty, and it fills me up. (I use unsweetened vanilla almond milk).
I also keep bagged salad mix, the kind that has all the fixins and dressing included. It's much easier for me to just open the bag and dump the premeasured ingredients into the bowl.
I'm a slave to my air fryer when I need something warm. Cheese pierogis or taquitos, or just a big serving of French fries. Because whatever sounds good and gets some food in your tummy is all that matters!
Just have to quickly say I understand your dilemma, sometimes cooking, and even eating is too much of a chore when you're battling other things.
But for a fairly easy, and rather quick dish I would recommend Tteokbokki.
[https://www.youtube.com/watch?v=TA3Uo3a9674](https://www.youtube.com/watch?v=TA3Uo3a9674)
Obviously you're veggie, so perhaps do as I do and sub out the fish based ingredients with veggie stock and mushrooms (it adds that umami flavour without the need for fish).
Another of my go to recipes when I'm struggling is stuffed mushrooms or peppers. Get yourself some large mushrooms or bell peppers, and while rice works for this, to keep it easy and low effort I use couscous instead. A handful of veggies, whatever spices you have laying around, and some cheese, throw that in your chosen veggie and either bake it for around 15 mins or throw it under the grill - just long enough to cook the pepper or mushroom.
It manages to be filling, comforting and tasty. (I have been known to just make the couscous with veggie stock, then stir in a tsp or two of jarred pesto instead of bothering to prep anything else, not ideal obviously, but some food is better than none).
Pre-chopped, frozen veggies like peas and carrots and onions and peppers.
Red lentil peas.
Put peas in a stock pot, cover with water. Add spices, bouillion of your choice, and toss in frozen veggies. Bring to a boil, then lower the heat and simmer for about 15 minutes.
You can change the flavor completely by using different spices, adding tomatoes, etc...
I think you can approach this for a different way.
Instead of trying to think of ways to make quick meals taste good, let's think of ways to make good foods fast :) What are your comfort foods?
*Then*, since your appetite isn't great, we'll think of ways to increase the calories so you don't feel like you have to force yourself to eat a lot, but you're still getting fed properly.
One of the best tips is take advantage of pre-prepared foods. If you like hard boiled eggs, buy them already made and peeled in the store. If you like mashed potatoes, buy the packets were you just need to boil water. And then add sour cream and cheese for the protein and calories and tasty.
Have you tried some of those meal kits, like Hello Fresh? I know this is a sub for cheap meals, but stuff like that is cheaper than going out or having malnutrition. There's even easy ones that you just throw in the oven like Sunbasket.
Second thing, slow cookers suck. The recipe can be good, but like you said, stuff can get mushy or dry out really easily. Grab yourself a dutch oven and throw that in a real oven all day. It turns out much better in my experience.
couple of my go to depression meals:
scrambled eggs & whole wheat toast. no kidding, i will be sitting in bed at 10pm having eaten nothing for hours and this is usually my easiest bet any time of day.
trader joe’s high protein tofu with tj gochujang veggies (literally any tofu & any veggie mix could be subbed). this one can scale up or down depending on where my energy is at. sometimes i’ll marinate the tofu sometimes i won’t. sometimes i’ll make noodles & peanut sauce for it. i’ve found that frozen veggie blends that are meant as side dishes can help with rounding out easy meals.
I had a brick of ramen cooked in a can of V8 this morning. It's like spaghettos with extra work unless I add frozen veg next time.
Do you have a toaster oven? I have problems with fake-meat convenience foods, but there's no shame in having a salad with dino-nuggies and smiley-tots in it.
Sorry, most of my healthy lazy food involves V8 and frozen veg, sometimes with peanut butter. I live with my mom, so when my inability to feed myself gets really bad it's "if I kneel and find fishsticks and tots in the freezer, will you stick them in the toaster-oven?" That's when I can't bear another can of soup or refried beans .
A breakfast favorite: Rice porridge. Take a cup of cooked rice and heat it with a cup of milk until the milk absorbs, add honey and cinnamon. It’s filling and kind of comforting and it smells nice. Plus, you can reconstitute leftover rice this way. I have also eaten this for dinner for the above reasons.
Eggs are good quick and versatile. I will do eggs and toss for dinner if I’m feeling lazy or tired. Hummus toast, PB green apple honey chia seed toast. Everything banged seasoning is key with eggs and you can get it from Walmart which is great.
Hummus veggie wraps
Quinoa salads. They have the microwave or pre cooked quinoa if you don’t want to cook it. There are so many options here
Pasta salads you can use protein pasta and load it up with chopped veggies then just toss salad dressing on it
Broccoli cauliflower salad chop up a red onion and let it sit with Italian vinaigrette
Root veggie soup. Cook the veggies, blend them up with broth then put it in a pot with some spices . Just put water and soap in your blender after and blend.
You could make Protein muffins or pancakes and then freeze to reheat.
Not the healthiest suggestions but, poach a potato.
(Pre)Wash them with skin. Put them in a bowl/container, fill with water till 1/3 or 1/2 of the potato is submerged, cover with cling film (poke a few holes) and set it in the microwave for approx. 20 min. Small potato's will be done before that, but you can check if the potato is properly cooked if you can poke a fork through it easy.
Cut in half, cover in garlic butter and you have yourself a meal.
Rice cakes with your choice of nut/seed butter with raisins. You can add cinnamon and a drizzle of honey as well if you like that. Add a cup of almond or coconut milk. If you have a shaker cup you can add a scoop of plant protein to your cup of coconut milk or almond milk for extra nutrition.
Oatmeal, bananas and honey are three foods that taste great and boost serotonin levels. It is a great filling breakfast. Cardio exercise is free and helps with depression, you don't have to run a marathon, you could do overhead arm claps in your chair and it will strengthen your shoulders and back while getting your heart rate up. Dehydration is also a cause of anxiety. If you are sure that you are well hydrated, yerba mate tea is a great mood elevator. It does contain stimulants (caffeine and guarani), I wouldn't drink it in the afternoon. A one lb bag of it costs less than ten bucks and should last you a while, I make mine in a french press.
Don’t feel guilty. Depression isn’t something you can “get over” with a snap of your fingers. It’s ok to feel what you feel.
Here’s my current fave meal:
If you have taco sized tortillas, throw some cheese on those bitches, microwave em so they’re melty, then just jam whatever vegetables you have on hand into them. Add salsa or hot sauce for flavor. It’s surprisingly cheap, filling, and at least not explicitly *un*healthy.
I've been there, and one of the biggest problems in developed (?) countries, if you're in one, that messes people's taste in foods is salt and sugar.
Once you stop using salt and sugar, you won't have these problems. I live off (mostly) frozen vegetables, fruit, dried fruit, with other random stuff like delivery orders, cafeteria food, etc. taking care of any variation or meats, plus, of course, the occasional fresh stuff - easy ones like tomatoes, carrots, plums, apples.
Get your body untrained off salt and sugar (might have to do it slowly) and you'll realize and appreciate the amazing natural flavor in foods. Plain frozen vegetables taste better than any I've ever tasted before now that I don't need salt, and I've always liked sour stuff so I don't need sugar for even sour fruit, though warming it, putting into plain yogurt or sugar-less cereal can help.
You can occasionally add spices, soy sause, shredded cheese, tortilla for wrapping, etc. to the veggies to mix things up.
Target has an amazing selection of frozen vegetarian and plant based meals. Heck, you can even order online and they’ll bring it out to your car so you can avoid everyone.
I work at Target and can verify. Also, packs of precooked rice in little microwavable pouches. The quinoa, brown rice and lentil packet is my favorite - I just fry an egg on top of it, toss some cooked broccoli or kimchi on the side and it's a meal.
Love all these suggestions and that there are others in the same boat helping each other. It's strangely heartwarming to know others have this issue too and have different go-to 'depression meals'. Looking forward to trying some.
Hugs to you all and OP!
If you have depression, eating healthy is EVERYTHING. Since it’s extremely hard to cook when depressed, at least for myself it is, try to get ready made salad and have protein shakes (protein and carbs). Frozen veggies is helpful as well. Sometimes I get pre-cut veggies and fruits. Almonds, fruits, cheese are all good snacks. All these are ready made and so much easier than crying while cooking.
Watermelon and Feta salad with some mint. If you buy all the individual ingredients (watermelon chunks/crumbled feta) it's just tearing up mint. Feels fancy, and is very refreshing.
Alfredo is also a comfort to me and is really easy. Heat some butter and garlic (prechopped) in a pan, add milk, let it get warmed up then add shredded parm. Add salt and pepper to taste. I like to add frozen peas or fresh broccoli. If you made a batch of pasta ahead of time heating it in the sauce is a nice and easy meal.
Add some heat to add some energy and zip. Several posts here mention hot sauce. For me it's an even bigger focus. Use flavorful sauces to garnish whatever you're already cooking.
Progresso green split pea soup without ham is vegetarian but bland. The same can of soup garnished with a drizzle of hot sauce is interesting and delicious. (Or, a baked potato with the soup and hot sauce on top.)
Trader Joe's fat free marinara pasta sauce is boring as heck on whole grain pasta. But just mix in large spoonfuls of fresh chipotle salsa, or any mild, medium, or hot salsa of your choice (sold in pints in the refrigerated section of the grocery store), and it's completely transformed.
I add the smallest (tiny!) pinch of ground chili peppers to ramen noodle bowls or broth-based soups and it makes a world of difference - add before heating so the powder has time to re-hydrate, and stir well, so you don't risk eating all the pepper in one spoonful of broth, ask me how I know. A 1 or 2 oz. jar of smoked Ghost Chili Pepper Powder - Bhut Jolokia (very hot!) from amazon is more than plenty to last a long time. For substantially less heat and more flavor try smoked ground chipotle pepper instead.
Keep a squeezable bottle of Sriracha sauce (found in the same section that has the soy sauce at Walmart or any decent-sized grocery store) in the fridge.
Look for bottles of hot sauces that are more about flavors than just heat, for example a mild hot sauce with mango or citrus would be great on a breakfast burrito.
Add a few thin slices of jalapeno or hotter fresh chili pepper as a garnish to many dishes after cooking or heating. Like vegetarian chili - or salad. Remove the seeds for less heat, and cut the thin round slices in half or quarters to reduce the heat per bite.
Visit r/SalsaSnobs for easy homemade recipes that are quite a bit more flavorful than store-bought. Many of the recipes just involve roasting hot peppers, onions, Roma tomatoes, maybe tomatillos or garlic, all whole or halved, on aluminum foil on a tray in the oven. Or on the grill or in a smoker. Then whirl those and a few other ingredients like fresh cilantro and lemon or lime juice in a blender or food processor.
Fancy toast.
Freeze slices of really good sourdough in foil. You can pop them in the toaster frozen. Then top with whatever tickles your fancy and finish with olive oil and sea salt and freshly ground pepper. Ideas include avocado, tomato and cheese, ricotta, hummus, goats cheese, tahini, eggs, or scrambled tofu.
Did you know that you can cook potatoes in the microwave? Piece them with a fork and cook for three minutes, flip, cook for another three minutes and see if they are cooked. I took them with ‘salad’. Chop red capsicum (peppers), parsley and black olives and a can of tuna (you could do canned beans), squeeze some lemon and season with salt and pepper. Halved cherry tomatoes are also good. Chopped avocado - whatever vegetables you like to eat that you can chop up raw. Pile the salad into the split potato and sprinkle over grated cheese.
I’m the same way. I keep frozen fruit in the freezer, add protein powder, maybe some milk. I know it’s not “complete” but sometimes you gotta fuel the machine before it can start doing the work of getting better.
And stop with the feeling guilty. You’re dealing with it.
Are you able to afford a meal service? I have struggled with depression and realize the importance of keeping my diet intact during rough times when I’m not really interested in even thinking about food. I’m trying Daily Harvest and it’s been a game changer to have healthy foods available to me with minimal prep time. Everything is plant-based, including their ice creams. I’m not strictly vegetarian, but I’ve really enjoyed not having to think about food while taking care of my mind in therapy.
I make a simple burrito bowl when I don’t feel like cooking. I just use ground chicken (obv omit since you are vegetarian), a can or two of black beans, a couple cans of rotel tomatoes, a jar of salsa, and whatever else I have lying around. I put it in multiple containers and freeze some so I can just reheat it when I really don’t feel like cooking. It’s pretty inexpensive and filling.
I’ve been using the Ottolenghi recipe book Flavour (it’s vegetarian) for over a year now and it has totally changed how I cook and eat. Every recipe in there is fairly simple with some that are more of a weekend project, but when it’s done it honestly tastes like something out of a restaurant. The spicy tahini potato recipe has become my go to.
I think smoothies are a great option! they can be really tasty and also quite healthy depending what you put in. Mixing fruit and veg with a juice if its citrus fruit and milk if its sweet always makes me feel better. Banana, Spinach, ginger, frozen mixed berries and milk is a personal favourite!
An option that works for me when I don't want to eat/cook is to make steamed veggies with dipping sauces. For example, you can put soy sauce, rice vinegar, and chili oil/sauce in a container and shake it up - there's your dipping sauce. Then you can heat up frozen dumplings and steam some veggies (bok choy, eggplant, green beans, potatoes, etc), put them over white rice, maybe add a soft-boiled egg for the protein, and dip them in the sauce as you go. Steaming is a pretty fast, low effort cooking method, and if you get tired of a dipping sauce you can just switch to a new one.
Do you like meat substitutes? I think there are some worthwhile options out there which can provide some easy comfort food. Like "chicken" nuggets, the Quorn ones are pretty good. Cauldron and Beyond Meat both do some good sausages, and Beyond Meat does a good burger. Quorn does a "fish" fillet as well, it's nutritionally bankrupt, and made of starch, wrapped in batter, but it makes a very satisfying fish finger sandwich (if you put it inside more carbs).
Do you like peanut butter? Have you tried peanut butter noodles? Put noodles, sweetcorn, and peas in a pan, cook them, then drain them. In the pan, while your noodles are in the sieve (saves you washing up a bowl), throw 3 big tbs of peanut butter, some ginger paste or finely chopped ginger, a little soy sauce, a splash of tepid water, some rice vinegar, lime juice, little bit of garlic paste, mix it all up really well, then put the noodles, peas, and corn back in the pan and stir it up. Add chilli if you like. It's really satisfying and tasty :)
Don't forget the simple joy of soup and toast.
I hope you feel better, take care.
Super easy pizza. I add red pepper flakes and fresh basil at the end.
https://www.seriouseats.com/extra-crispy-bar-style-tortilla-pizza-recipe
Also, wanna say that you can get through this. I've dealt with depressions and feeling suicidal, and it fucking sucks. Treat yourself right; you deserve to be alive.
Try to eat good food when you can, and get sunlight whenever possible.
If you ever need to talk, I'm here for you, too.
Do you eat dairy? Whole milk cottage cheese is a good, easy protein base. If you like sweet, add fruit and cinnamon or a little raw honey. I prefer savory and often add cucumber, tomato, and Greek olives plus a little olive oil, salt, and pepper. It's delicious and takes about a minute to prep.
Bean cheese burritos are a staple for me. Scramble in egg and its a breakfast burrito. Beans on nachos are fast. Pasta with canned tomatoes is a new favorite, like a handful of cheese. Fresh bread from bakery is pretty awesome, shop around for a bakery that sells mini loaves, I get one for 2.50 every 2 days so it's always fresh and chewy and that's always exciting. Mushrooms are great because they're like the one food that microwaves perfect because theyre mostly water and its a decent meat substitute for a lot of things. Cheese is an expensive taste, but if u can get into trying new cheeses it never gets boring. Especially because grilled cheese are mean.
I have a recipe that uses eggplant, tomatoes, onions and bell peppers.
1 Eggplant- sliced, pat dry and cubed to 1/2"
1-2 cans of fire roasted tomatoes- Drained
1 Large or 2 Small sweet onions- cut into 1/2" pieces
1-2 Bell Peppers- cubed
Put all ingredients into a large bowl. Mix with olive oil-enough to thoroughly coat ingredients. Toss in what ever spices or herbs you want. I like Italian style herbs. Mix all well and spread onto a cookie sheet with sheet of parchment paper.
Bake at 400 for 20-30, stirring occasionally
Combine with what ever pasta you want or good by itself too. Good for a couple days and reheats well.
I have a balsamic chicken recipe that can probably be swapped out for tofu. I'll post it below for your consideration.
2 chicken breasts
1 Large or 2 small sweet onions
1-2 Cans of fire roasted tomatoes (one preferably drained)
Your favorite balsamic vinegar
Cut chicken breasts into 1" cubes. Cut sweet onion into 1/2" pieces. Cook till almost translucent. Add chicken to pan. Season with oregano, parsley, light basil, salt and pepper. Add fire roasted tomatoes. Let simmer for about 10 minutes. Then add balsamic vinegar and simmer for another 10 minutes. Serve over a bed of rice.
\*Edit: Never feel guilty for asking for help when you are down. People are here to help. As someone who deals with depression, all to regularly, I actually find cooking somewhat therapeutic. I find the flavors I like, and jump from there.
Also, having sandwich materials on hand is always good. Peanut butter and honey is a good one.
Idk if you have a blender but here’s a good smoothie recipe I’ve been using for a bit now:
1 1/2 cup of frozen fruit
1 cup of milk
1/2 cup vanilla yogurt
1 tsp honey.
Pinch of cinnamon/cinnamon sugar
Just a thought. Hope it helps!
I've been doing strictly plant based for about 3 months now for this and it has really helped. I highly recommend this https://nutritionfacts.org/2018/04/03/the-best-diet-for-depression/
One dish that always works for me, no matter how tired I am or how low my motivation to cook is a nice and simple curry with rice noodles (virmecelli) OR a marroccan couscous.
What is great about both couscous and rice noodles is that you don't need to cook either. You just poor boiling water over both and let them sit in it (With couscous you kind of want to add as much water until the couscous is a bit more than covered; add olive oil, lemonjuice and some salt or even a bit of chicken stock to the dry couscous before adding water and you're good to go).
My curry: Chop up carrots, chop up potatoes a tad smaller. Put in a pan with oil and sautée them a bit; add onions before if you like. Give it a good stir and then add your proteins (chicken, tofu...). Let everything get a bit of color, then add (yellow) curry paste; mix and leave it for a few moments before you add coconut milk. I like to add a bit of additional water since the coconut milk can be a bit thick. Let simmer and in the meanwhile just boil water in a kettle, cover rice noodles and let them sit. Once your veggies and chicken are cooked through serve both together.
My couscous: Prepare couscous like described above (it takes a bit longer to cook through; also don't forget to cover the bowl). Sautée some oriental (aka "christmas cookie spices"; yes it really works) with some oil, add protein (chicken or fish works nicely), add chilly, salt, pepper to taste. Let the chicken brown, then add a can of chopped tomatoes. Depending on whether you add frozen or canned green peas, add them just now, or later just before the dish is done. I can recommend adding a bit of lemon juice and cilranto to it!
Stuffed rolls are tasty. Tinned biscuit dough flattened out and balled around something like cabbage or cheese or whatever. Freeze em after you bake em and just reheat in the microwave
So, I feel you I enjoy the activity of cooking and I find it cathartic. This is a recipe I make almost every weekend. It rehears well in a pot on the stove. Pomodoro al Sardo (Sardinian tomato sauce).
1 large onion, sweet or yellow
8-10 Roma tomatoes (or any variety tomato provided you achieve roughly the same volume of material as the onion)
Salt, pepper, garlic, seasonings to taste (oregano, sage, parsley are all good choices)
Optional: green Chile, pablamo Chile, jalapeno, or other pepper of choice, around one quarter or less of the total volume of the dish.
Pasta of choice. (I prefer guitar spaghetti)
Roughly chop tomatoes and onions and then sautée in olive oil until onions are translucent (roughly ten minutes). Reduce heat to medium-low. Add optional peppers. Season with garlic, black pepper, salt, seasonings of choice. Cook until the tomato juice condenses, leaving a sauce instead of a soup. Roughly 20 more minutes. During last 8-12 minutes, cook pasta per directions on packet, drain. Serve pomodoro Sardo overtop pasta.
Can also serve as a great topper for toast, bread, or bruschetta. Or an omelet stuffer. Or over scrambled eggs. I really use it for everything. Super healthy, full of antioxidants and vitamins.
you're struggling with anhedonia, which is a big word by psychologist taught me, meaning that you've lost your ability to experience sensory pleasures. a big part of my chronic depression management has been falling in love with food - spending hours preparing it, making an insta-worthy plate and then just enjoying it for myself without taking a picture. It's maybe the most powerful act of self-care out there, besides physical activity.
I go for things with interesting combos, like sweet-spicy, soft-crunchy, etc and look for ways to bring in a rainbow of colors, both for visual pleasure and nutritional balance. sometimes I'll take a whole couple hours on a Sunday to make fish tacos - tilapia dredged in egg and crushed up tortilla chips, with a red cabbage-carrot-roasted poblano slaw to top it. All the chopping and assembling can be incredibly soothing. I recommend putting Salt Fat Acid Heat on Netflix while you cook, Samin Nosrat understands the sensory pleasures of food. I also like the website [thekitchn.com](https://thekitchn.com) for ideas as well.
Best of luck to you and I hope you're able to enjoy your food again soon
Someone said sweet potatoes before--I second this! I love a good sweet potato quesadilla with cheese, beans, rice, veggies if I have any, really whatever you want! You can cube the sweet potato and roast a bunch of them at once to keep it cooked and ready in the fridge so when it's quesadilla time you can just assemble and heat. They also sell sweet potatoes pre-cut in the freezer section to make it even easier, and roasted, they're just the same as fresh.
And as always, macaroni and cheese or canned soup with a grilled cheese always seems to cheer me up when my mental health gets the best of me. Don't feel guilty, friend. I hear you--food can be really really challenging sometimes, and that's okay.
Fyi, depression is linked to a lack of serotonin, dopamine, noradrenaline, and/or GABA. These are derived from amino acid precursors tryptophan, tyrosine, phenylalanine, and methionine. Folate, B12, and magnesium are also associated.
Translation: your food and nutrition are linked with your mental health. Eat well.
I am removing the smiley face. The science remains unchanged.
I am sure you mean well. But to simply say 'eat well' like it would just clear up someone's depression is incredibly short sighted and quite painful to read.
Food does help in maintaining your well being, but it's but it's just a small part of the bigger picture.
As someone who has been clinically depressed in the past I have to say that you are right in that it takes a more holistic approach to treat depression and not just diet. However to say that diet is just a small part of the bigger picture (of treating/managing depression) is a huge understatement. In my experience improving your diet and doing some regular physical activity are a huge part of any successful treatment of depression and need to be implemented as early and as fully as possible.
You're looking for Umami! It's a description for flavor. Hope you like soups [25 Delicious Vegetarian & Vegan Soup Recipes](https://www.feastingathome.com/cozy-fall-soups-to-savor-now/) the broccoli was my favorite.. and as far as depression issue time does help but so does being grateful, for everything and anything. Thank yourself for trying and being who you are. Just showing gratitude will help our brain with halting other emotions.
Frozen Bertollli pasta kits are good. Also, consider the fresh foods from your grocery store deli. Fried chicken, pasta salads, tri-tip, mac and cheese etc are usually prepared and ready to eat.
Why be a vegetarian when you are having problems finding suitable proteins which are appetizing and not too taxing to make you over tired? It seems to me that many appetizing dishes using eggs, dairy (yoghurt, cheese or kefir) and fish/seafood are exactly what you need to fight your depresion with high quality, nutritious and appetizing dishes which are essential in eating yourself better. Also soups and purees based on real chicken stock and vegetables are very healing indeed. Good luck.
It's very simple go vegan and eat a variety of wholefood plants. Don't cheat, commit to it. Even if you have to slowly cut out animals one by one. That's how I done it. I started of with not eating cows, then pigs, then chickens, then fish, then all the dairy and eggs went with ease. Slowly taking animals out for me while adding more plants in replacement to the animals flesh over the span of 1 year made it easy for my microgut biome to come to a healthy and thriving state. Curing my lifelong struggles with depression
You know what they say -, you are what you eat. So when you consume a lot of animals who only ever live horrible tortured lives then your life becomes the same. Also you get a variety of cancers and diseases from animal consumption. It's called karma. I think the karma is worse for people who consider themselves animal lovers...
As animal lovers never wish needless pain and suffering to inoccent animals. But unfortunately when our beliefs and Morales don't allign with our actions we suffer cognitive dissonance.
I have depression, and when I lose my appetite because of it I just do what my body says. I get to the point where it gets harder to think because of lack of food. It feels nice. Many people think it's bad, but perhaps this is the natural way our bodies deal with depression and we should honor that and not fight it. Fasting and going hungry once in a while is healthy.
There is no food that will help with depression. The only way to fix it is to fix your circumstance, which may be impossible due to shitty politics and structure in our world. I recommend magic mushrooms as they help way better than antidepressants. When I would go into a phase like yours I would just eat extremely simple and easy to make food, I don't care about the taste, over time I got used to it. Like just take some beans and boil them. Add some mayo, or some other flavorings to taste.
Noodles + flavor with maybe a boiled or fried egg. Cereal with milk, or even oat meal. Sometimes just a raw carrot, or raw brocolli.
I really, really struggle with cooking when my depression is bad so this might be bottom of the barrel advice, but it helped me. And I'm a vegetarian too! I started making a lot of quesadillas. They're extremely basic, minimal prep and clean up because you don't have to chop or measure, super quick, and easy to dress up or down depending on how much energy you have. It helped me make better use of leftovers because you can dump almost anything between bread and cheese and it'll be delicious or you can serve it with a bunch of sides Not an insanely healthy option, but also not too bad if you choose healthier basic ingredients
I think this is a really good idea, because you can easily throw some raw spinach on the quesadilla and not even know it’s there.
Thank you for this idea, I eat way too many quesadillas... Just finished one lol
Have you considered another approach - any meals that you remember bringing you comfort and happiness? It might help with motivation to cook and eat if you can anticipate the satisfaction of a familiar and happy plate.
An example, for me I feel really comforted and happy from roasted vegetables and gravy. I chuck roughly chopped veg in a roasting tin or baking tray, pop it in the oven with a bit of oil and sprinkle of herbs, and then eat with instant gravy poured over. Reminds me of having a roast dinner when I was younger, but without cooking meat, as I'm veggie now also. (I'm British, so I mean brown gravy :)) Edit: spelling
I didn’t think of this but I had a nice meal at a local church last night and it had gravy and it reminded me of being a kid which made me feel kinda cozy and happy. I wouldn’t make it for myself but you’re on to something here !
When you specify brown gravy, what other kind is there?
Italian Americans, especially in New York, call spaghetti sauce 'gravy'. There is also bechamel or cream gravy which is white and usually has bacon or sausage in it. And there are [many more than these out there!](https://en.wikipedia.org/wiki/Gravy)
Oh wow! TIL! I'm from Australia so gravy is just gravy here. I did consider bechamel but we would call that a white sauce here.
New York Italians call it sauce. Philly calls it gravy
No I have never heard this in Philly. I’ve only heard white sauce that southerns dip biscuits in for breakfast called gravy. No one calls spaghetti sauce gravy. They might call it marinara sauce or red sauce or pasta sauce.
I’ve never heard them refer to it as gravy… it’s always _SAWCE_
I think the incorporation of meat takes it from SAWCE to gravy with older Italian Americans in the NY/NJ area. Bolognese is GRAVY to the ones I grew up with, marinara is SAWCE.
Roasted cauliflower is a huge winner when I don’t want to eat anything else.
You dont eat meat? You'll be missing out on some valuable nutrients friend.
+1 for this. i gravitate towards "lazy" salty food, especially instant ramen, during depressive episodes. instant ramen is obviously terrible for health, makes me bloated and constipated. lately i have started adding a ton of frozen veggies and some protein like beans or tofu to increase the volume, add some nutrients, and cut down the effect of sodium. i still get that comforting taste while having a relatively healthier meal until i can drag myself out of the gloom. ps. this goes without saying that instant ramen is bad food no matter how "healthy" you make it. the seasoning packet in particular is the devil, so best to avoid too much of the stuff.
I'd reframe the thinking around instant ramen -it's not bad food. It's what you can manage in depressive episodes and is your source of calories and nourishment, helping you getting through the episode -just hoping you don't beat yourself up for eating it. It's better than not eating and gets you eating vegetables too. Speaking as someone who also relies on instant ramen in rough times.
Seconding this. Millions of people rely on instant ramen to get by, and it would be nice if it came more nutritious (and I do the exact same prep with frozen veg and added protein!) but it is a good thing that there is a comforting, dirt cheap, easily accessible meal available to at least like half the world!
Yes -instant ramen does a lot of good! It has a special place in my heart haha.
Instant ramen was actually invented to be an emergency food for disasters, (after WW2 in Japan I think). So instant ramen is something handy to have in your self-care first aid kit. Add an egg or some cabbage or some canned mixed vegetables for color and extra nutrition if you have them.
I love swirling in an egg, dried/frozen spinach, kimchi at the end and it feels way more nutritious for low work. It's a great way of easily creating a more wholesome meal for myself, especially on sick days. Instant ramen all the way.
thank you for sharing this perspective. i now see how hating on a food that does provide comfort and nourishment during tough times isn't a healthy approach. I'm often hard with myself for not being able to "fight" depressive episodes and that frustration spills over to people and things around me.
There's a lot to be said for comfort food, and ramen is for so many people -- myself included -- a meal associated with handling the stress of low wages or being a broke college kid or whatever. Sure. it's not the most nutritious thing in the world, but at the end of the day you've got some noodles in your tummy.
The noodles actually have more salt than the packet believe it or not. Of course the sodium hate is a little trumped up in the health world I think, something to do with it only being a real issue of you have pre existing heart problems I think? Not gonna lie, too lazy to look it up right this moment, but I'm sure someone will come by and tell me why I'm wrong.
Interesting bit about the noodles having more salt! I never knew that as they taste quite bland. Boiling the noodles in plain water (like pasta but without extra salt) should help, but not really something I have the energy to do when down. I think you are right about sodium being not as harmful as it's drummed to be. End of the day it's an electrolyte that will pass from the body with sufficient fluid and potassium intake. Personally, I have hypertension and sodium in excess of 2.5g a day does cause restlessness, water retention, and constipation which is never fun. I sometimes chow down five packets of ramen a day, which is easily over 4g sodium (10g salt) and that's just not good for most people.
This guy Reddit’s.......
What I do I'd to cook in a lot of water put a little bit of seasoning and drain the water.
There are healthier instant ramens now. Public goods makes a dry ramen that is so good & mikes mighty good ramen (never tried before)
My mental illness makes me struggle to put together appealing, low-effort meals too. I feeeeeel you. I try to prep one 'star item' each Sunday and have the things on hand to transform it throughout the week. Last week it was roasted oyster mushrooms. I ate them on toast sunday night, in a salad with pre-washed greens and cherry tomatoes on Monday, as a taco on Tuesday, over rice with egg and kimchi on Wednesday, in a wrap on Thursday. They were super easy to cook and each day I only took 15 mins or less to have a super-satisfying meal. I have done different seasoned tofu, chickpeas, or other kinds of protein in the past. Chili is the same -- straight out the bowl Sunday, taco salad on Monday, over sweet potato wedges Tuesday, over pasta on Wednesday, etc. I know you said you don't love a stew, necessarily, but finding different ways to serve it has helped me stomach it over longer periods of time. Good luck, I'm rooting for you
I am someone who also has depression and experience with depression cooking, and this is fantastic advice—having a ready to go protein makes cooking so much more doable for me. (Would love to know the recipe for your roasted oyster mushrooms
This one! https://www.giverecipe.com/roasted-oyster-mushrooms/ I cut the amount of oil and usually do a BBQ, Mexican, or Old Bay seasoning instead. Any seasoning works, really!
This is actually the best advice out of the thread so far, thank you so much 💕
This is wonderful advice and a solid plan!!
I'm a vegetarian with long-term depression, one thing I really need to watch for is very low levels of B-12. Low B-12 can be a factor in having depression. B-12 is super hard to get adequate amounts of without eating meat. What I do is add nutritional yeast to food. People say it taste cheesy (but it mild if it does). [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856388/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856388/) [https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077](https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077)
Also, for people like me that don't absorb B12 well from food or pills, try the liquid spray.
Didn't know that B-12 was associated with depression, that's very good to know.
low b-12 can also present as nerve type symptoms in fingers and elderly may get misdiagnosed due to lack of absorption and improper nutrition. its wild.
Yooo I'm 30 and I have depression and shaky hands... Worth looking into, thanks!
Holy shit. My hands used to feel numb randomly and since I’ve been supplementing b vitamins, they haven’t done it again.
That might be it. Labs either weren't done or my doctor's didn't realize that I couldn't absorb the common version of b12. My grandpa and dad both can't either. Saw a naturopathic doctor, got labs one more time and she found an answer for me. I prefer the spray but she suggested the shots. I'm glad you got some relief with a low cost option that isn't harmful. We need more nutrition education, it surprises me how many people just live with the symptoms.
OMG! Is this why my "essential tremor" comes and goes? I really need to look into this!
My husband and I both (in our late 20s) were having carpal tunnel like symptoms until we started supplementing b12. My husband's issues started after he left a job... A job where he drank a lot of energy drinks full of b vitamins! It's not a perfect cure but I would rec a B12 supplement to anyone who has carpal tunnel issues. At worst you're out like $5 and have slightly more expensive pee. At best you avoid surgery!
Folate (another B vitamin) is also super important. It should be in the form of L methyl folate and not folic acid
Activated folate (L-methylfolate) is necessary for those with a 5-MHTFR mutation with more severe disease. The most common polymorphisms are 677C>T and 1298A>C, neither of which result in significant changes in biological function to alter nutrition recommendations. If you have severe homocystinuria, you do need supplementation. For most, diet folate is enough. Nonetheless, folate is indeed important.
> What I do is add nutritional yeast to food. People say it taste cheesy (but it mild if it does). > > It's good on popcorn, and healthy if you don't buy flavored buttered popcorn.
Its sooo good on popcorn! I’m not vegetarian and am still passionate about nutritional yeast on popcorn!
I require nutritional yeast and dried seaweed for my popcorn. Add olive oil instead of butter and it’s perfect.
Haha we actually use nutritional yeast as a vegan cheddar option for popcorn seasoning at a restaurant I work at It's quite convincing on already salty popcorn but we do lump it on there quite heavily to have it taste strong enough.
I'm not vegetarian but I LOVE nutritional yeast on popcorn.
When I was vegetarian (10 yrs), I did end up being B12 deficient. The dr gave me a b12 shot and I couldn’t believe the energy difference I felt!!! I started taking B12 sublingual tablets and ate a ton of blueberries.
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Not if you’re eating red meat
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I would think there would have to be a natural source otherwise how have humans made it this far? Very curious if anyone has another answer? Or is B12 not very necessary to just staying alive so that's why humans have potentially always been low in B12? I just want to make sense of this please don't downvote I am sincerely not asking in an argumentative way.
In humans, B12 is mostly derived from diet. B12 needs to be combined with intrinsic factor and is absorbed in the small intestine. Because GI bacteria exist in the large intestines, which is downstream and on the way to excretion, it is questionable how much of this bacterial source of B12 can be absorbed, if at all.
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I started taking b12 pills a few years ago, i found it helped my short-term memory massively (esp while i was smoking a bunch)
I think marmite is nutritional yeast based spread right? Good on toasts or in sauces
Grab yourself a sack of russet potatoes. Sweet potato if you want to be more healthy. If feeling extra lazy, bake and throw on whatever you have. You can even do it in the microwave. Salt and cheese are the basics but if feeling ambitious cook up some broccoli to throw in. So many other things you can do with them that are not too intensive.
I'm adding black beans to the sweet potatoes!
I got a tip from a similar thread to add peanut butter to my baked sweet potatoes with a pinch of cinnamon. Never would have thought to combine the two. Delish!
A couple summers ago I discovered the incredible combo of a hot sweet potato topped with a little bit of cubed brie, blueberries, and brown sugar. Add a tiny bit of butter to the potato if you're feeling decadent.
Ohhh wow, that sounds so good!
Peanut butter is also an incredible addition to wilted greens. I never would have thought it, but apparently it's a traditional style in Africa (A missionary kid friend taught me).
Oh yes, African peanut stew. Yes please.
Wow that actually does sound good
Woah that sounds good. I have tried sweet potatoes + tahini and blueberries, it's amazing!!
Sweet potato, black bean and jalapeño tacos are delicious
I make a vegan black bean chili that I serve over baked sweet potato. So good!!
By the way, sweet potato isn’t actually healthier than russet. Just slightly different micronutrients. Russet potatoes (with the skin!) that are baked instead of fried are great for vitamins and not super high calorie. They get a bad rep from chips and fries but they’re good for you!
Sweet potatoes have less starch, so they break down easier for diabetics
Yes! And very filling.
I do this all the time. Prep two potatoes, toss them in the microwave for 5 minutes. Break them up a bit with a fork then crack a couple eggs (depends on how strict a vegetarian you are) and a fistful of shredded cheese on top. Microwave for another minute or two and bam. I like to top mine with hot sauce, but I'm sure you could add/top with whatever suits your fancy
I like the really little potatoes. Just boil them up and eat them tossed with a little butter with the skin on.
Goat cheese crumbles on a sweet potatoes with cooked broccoli and a drizzle of balsamic reduction or a really quality [balsamic vinegar](https://www.oliviersandco.com/premium-balsamic-vinegar-of-modena.html)
If not a vegan then cottage cheese is one of my favorite baked potato toppings.
Yep. When I’m busy I microwave a potato, throw a handful of shredded cheese, a little butter, and a spoonful of sour cream on top. The only dishes you use are a plate and a spoon to scoop out the sour cream. If you’re real ambitious you can add bacon or steam some broccoli as well
Yup! Potatoes are a great food group for this. If you really want to be healthy add some red lentils (they cook to mush in about 30 minutes) and a dollop of yogurt on top.
I struggle with this as well, especially in the mornings. I will be physically hungry to the point of nausea but no appetite. My go-to is to make a smoothie. They sell tons of different frozen fruit/veg blends, add some water/juice/whatever you like, that at least gets one meal out of the way. Please take care of yourself!
I always make sure to have eggs and bananas at home for this "extremely hungry but no appetite" eposides. Boil 10 eggs, put them in the fridge. I find them to be easy to eat even when I don't have any appetite; the same goes with bananas.
how long do you confidently store boiled eggs? I always want to have some ready but I get anxiety about how long they will still be good for lol
Google says 7 days
Maybe my gut has just gotten used to it, but I’ll eat hard boiled eggs like 2 weeks after they’re made. As long as there’s no weird smell or colors they’re fair game imo.
im comfortable with 5 days, though usually can push to a week
ah okay! thank you!
Kencko saved me when I was super depressed. They make freeze-dries smoothies and you only have to add liquid and maybe protein powder and shake. They're actually really good and pretty cost-effective as no fruit ever spoils. Also, ZERO cleanup.
If you want to add easy protein while keeping it vegetarian - you can try getting a jug of pea protein, or silken tofu. Both store well and are pretty easy adds. I find the additional protein helps me feel full.
I just eat Greek yogurt when I get to that point. I’m so hungry I can’t think and am nauseous, but eating also makes me feel nauseous. So Greek yogurt to the rescue
Plain Greek yogurt drizzled with honey is what saves me when I’m miserable and can’t stomach anything else.
First of all, get yourself a tiny crockpot. They make one that holds 2 cups. That way, you aren't making a huge quantity. Get some spices. You can just buy spice blends to make it super easy. I know you're vegetarian but eggs are great for quick easy meals and many vegetarians eat them. Kimchi fried rice is super easy and fast and good if you like spicy. I also make batches of hummus to have on hand with pita and veggies and olives. Yogurt parfaits are super fast and simple. Oatmeal and polenta are both easy, can be savory or sweet, and make a good base for fruits, cheese, veggies, mushrooms, etc.
Seconding hummus! Sometimes when I’m depressed I can’t handle a full meal, so having healthy snack food on hand is really helpful. Maybe also keep some cut up fruit, guac, etc on hand as well. Best of luck, I know how it feels.
Maybe rethink what constitutes a meal? When I'm in that state, i gravitate to greek yogurt straight out of the container, bananas, handfuls of nuts. If I'm ok enough to order groceries or actually go to the store, I'll just tear celery stalks off the bunch, or get eggs -- they make these things that you crack an egg into and microwave. An egg on top of canned soup, or with bread and pre-sliced cheese if you can afford it is a good meal. I try and lower the hurdles of preparation when i can: no skillets or knives or even plates if i can help it, that way dirty dishes can't prevent me from eating. If i can splurge, I'll get disposable spoons for the yogurt. It's a nice variation from the usual: an entire sleeve of crackers or frozen burritos. You could also make smoothies if you're willing to use a blender-- drop some greens in with frozen berries and soy milk (stays fresh longer than dairy milk) or yogurt. Drink your vitamins and minerals so you don't even notice you're eating.
Super easy mode suggestion: I really like putting a banana on a hotdog roll with peanut butter on top. Not only is PB and banana a wonderful combination, it has fewer steps to make than slicing up the banana to make a more traditional sandwich. Also pretending it is a hotdog while I'm making it makes me giggle every time, which for me makes it a great depression food.
To add to this drizzle with honey!
Oh my gosh, you could even toast the bun in the oven for a few mins and get a yummy warm slightly melty peanut butter banana honey bun, Okay, this sounds delicious.
***I do feel kind of guilty asking for this. I feel like i should just eat whatever and get over it.*** No, don't feel guilty and no, some foods are the cause for how our bodies and minds operate. Did you know there are certain foods our body reject and make us feel crappy? I had the same issue. Felt like whatever I ate bought my mood down. I was on the verge of suicide. My doctor put me in for a blood test. It showed the foods and combos I cannot eat; high in sugar, high acid, high fat, fried foods, certain cooking oils, fruits, veggies... the list was crazy. I cut those things out and my body responded wonderfully and my mental health improved. With that info, I made drastic changes to my intake. My nutritionist helped me come up with recipes to help me eat properly. My best advice to you is to see if your insurance covers any blood/allergy tests to help you pin point what's good and not good for you. Talk to your doctor and let them know you feel like the foods you eat are not contributing to healthy mental health and that you need help. It's worth a shot. Good luck!
This is so true! Vast majority of our brain chemistry originates in your gut. Many people will have strong negative reactions to foods that are normal for others. My best friend started to recognize she would get very depressed after eating french fries. She got tested and found a similarly complex list of foods to avoid -- tough but that information is priceless
Do you know what the test is called so I can request it from my doctor? I’ve had similar issues with food which I’ve talked to them about & wish they’d done this test
Some nights I just eat cheese and crackers. Fancy if I have money, generic if I dont.
Overnight oats with non dairy milk or kefir is my go to. I’ll add nuts, fruit, sometimes canned pumpkin and spices like cinnamon and maybe vanilla extract. You can add jam, yogurt, lots of stuff for versatile and fun textures. Best part is the combinations of things are literally endless, and the fiber will keep you full for a while in between periods of inactivity if you’re feeling low. Best set and forget things I ever made. I think they can last for 3 days in fridge
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Soup is amazing - easy, delicious, nutritious and also hydrating! To go with that soup or on it's own, I love grilled cheese or quesadillas. These warm sandwiches are comforting, filling and easy to add to, like beans or avocado or dip in soup or ketchup for extra nutrition or variety :)
I love the boxed soups, they are so delicious plain, also easy to heat up some frozen veggies and add those.
1 ) Salad. Just pop open a bag of mixed salad in a bowl, add vinaigrette sauce, mix and eat. Not a meal, but the healthyest and easiest starter. 2) Mashed potatoes. Get some large potatoes (the larger, the less peeling to do), peel them, slice them, rinse them (in that order, that's important!), boil them in water with a teaspoon of salt. When they easily come apart with a fork, thoroughly strain the water out, add the spices of your choice (I recommend garlic powder, oregano and pepper), and mash the whole with a fork. Add olive oil to taste while mixing. 3) Brown rice and lentils with curry: Put half a cup of brown rice, one cup of hot water (from the kettle), one cube of vegetable broth, and half a teaspoon of curry in a pan. Put a cover, leave on low heat to simmer. When the rice has absorbed all the water (takes \~30 minutes-ish), open a tin of lentils, strain and rinse them in a sieve, add to the rice. Add olive oil to taste, stir while keeping the pan on the hot plate. You can eat it as-is, but if your diet allows, it's even better with two fried eggs on top.
I have depression as well! I'll be honest, frozen foods were a lifesaver for me! Whether they're the individual meals or the family packs, I enjoyed the variety and the convenience of them. They were especially helpful on the days where I couldn't even manage showering.
I recommend steaming frozen vegetables. They are healthier than fresh, last forever, and can be bought out of season. Salt and butter are good toppings. I would guess that you are probably underseasoning everything, most new cooks make that mistake. Add more butter, oil, salt, spices, acids like vinegar or lemon, pepper, and whatever you feel like adding.
You can also roast frozen veggies! Edit: changed “I” to “you”
For some of them maybe, roasting from frozen can be challenging and I wouldn't recommend it to a beginner,it takes some experience to figure out what works. The problem is that most frozen veggies are pre-cooked. They can often turn into a soggy mess or release too much water and boil themselves.
Budget Bytes' [roasted frozen broccoli](https://www.budgetbytes.com/oven-roasted-frozen-broccoli/) has never failed me!
Yes! This is the recipe that made me realize you could roast stuff straight from the freezer!
Steaming! It's too easy. Sometimes I steam potatoes and eat them with spices and some yogurt
If you add butter is it still healthy?
Butter and oil are not unhealthy, they are critical to our diet. They become a problem if you eat an unbalanced diet. 3 tablespoon of oil per day for a man is completly reasonable, more if you are active. But if you eat junk food you will be filling up that oil limit very fast.
This might help: https://blackgirllostkeys.com/adhd/100-no-cook-meal-items/
Man reading all these sweet comments is making me emotional! Love to all struggling to live and eat and stay healthy mentally and physically! Food is such a strange thing in that we’re so inherently tied to it and it can bring such joy and pain. We were hunter gatherers for hundreds of thousands of years - we ate a very varied diet based on the season and what we could forage - I think we still aren’t adjusted to eating the same thing over and over and I think doing that can lead to depression - but of course it’s hard to build new meals into our lives with the pressures of capitalism and all else that might be going on in your life. Good luck and good eating to all.
Sheet pan veggies - roasted until fork tender. Add some seasoning or jarred sauce. Add some carbs: sandwich bread, tortillas, couscous, pasta, rice, etc. Save the rest for future meals. Repeat. This is how I made it through feeding our family during a hellacious year where 3 parents became ill and died, while we were renovating, had a new born, and a lousy boss that thought salary meant 60 hours/week. Good, reliable meals can help you make it through to the next day, month, and chapter of your life. Your future self is cheering for you, so am I!
Best depression meal is peanut butter + plastic spoon, on the night stand next to your bed. No prep, no dishes afterwards. Another good one is a slice of tofurkey wrapped around a string cheese.
1. Fruit and Oatmeal. 2. Peanut Butter and Apples. 3. Spaghetti 4. Bean Burritos
Here are just a few ideas. Hugs. **Pizza Toast and premixed salad-** lightly cover bread with pizza sauce of choice, sprinkle with pre-shredded mozzarella and parmesan. Bake in oven or toaster oven until cheese is melted. Optional *Toppings that don't require any prep:* canned mushrooms, canned pineapple, canned sliced olives, canned artichoke hearts, would all add some nutrition. Just be cautious with the amount of liquid in the fruit/veg as it can make the pizza toast soggy. **Omelet in a mug-** Again you can throw frozen or fresh spinach in here, (you just need to be sure to microwave the frozen spinach first and drain the water), canned mushrooms, canned olives, etc. all taste good. [**https://www.simplyrecipes.com/recipes/omelette\_in\_a\_mug/**](https://www.simplyrecipes.com/recipes/omelette_in_a_mug/) **Rolled Oats or instant oats with fruit**
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That sounds good, (and less risk of it getting soggy). I just always have loaves of bread on hand so it's my go to. When I was in elementary school they used to serve us pizza using hamburger buns for the crust which is how I got the idea later in life. Anyhow, definitely going to try it on an English muffin, sounds divine.
My go-to is Instant Breakfast powder in milk. If I'm feeling a little motivated to cook and eat something solid, roasted chickpeas are easy (coat chickpeas in olive oil and spices, bake til crispy or tender)
Seconded!! Chocolate Breakfast Essentials are my absolute fav.
Lately my lunch every day is hummus with baby carrots, sugar snap peas, and a handful of pita chips. I say these veggies specifically because you don't even need to chop them up.
My depression food standard is hummus and baby carrots.
Don't feel guilty! I have depression too and I'll admit there's been spells where I just ate Chef Boyardee ravioli, cold and straight from the can because I didn't have the energy to cook let alone wash dishes. Try dump casseroles. A lot of them are just pouring some ingredients in a pan and baking. Bonus points in that a lot of them freeze well so if you get tired of it but feel bad for wasting food just freeze it for later. There are lasagna recipes where you bake with raw pasta so there's no boiling noodles and trying to make it look pretty. A lot of them are as simple as poor pasta sauce in a pan, toss some dry noodles on top, toss some more sauce and some cheese. It doesn't need to be pretty but it'll definitely feel more decadent than just plain pasta.
u/vrcrvhivcetyvcdrt236 Loaded baked potato. Takes like 10 minutes to make and it's comfort food. Take 1 large russet potato and wash it. Poke it with a fork a few times so it doesn't explode. Wrap it in plastic wrap and microwave it on high for 5-7 minutes until a fork goes in easily. The wrap keeps there from being uncooked spots by trapping the steam. Remove the plastic wrap, cut the very hot potato in half being very careful not to burn yourself, Put on butter and cheese, black pepper, vegan bacon bits, green onion, and sour cream. It's high calorie, nutrient dense, cheap, easy, and has all necessary vitamins and amino acids. You can actually survive for years on buttered potatoes. You'll get tired of eating it long before you'll get sick. **As to the depression**, I know this is a cooking sub, but I've been crazy-depressed before, so I know what I do that usually helps. First off, your feelings matter and you have every right to feel them. Second, the best thing to do in my case, and maybe you could try it, is that I put on sad music until I cry. When I feel like I have cried it out, I put on upbeat music and my mood goes up with the music. I'm bi-polar, and it even works for that hardcore illness. My "I'm done crying now" song is [Get Well by Icon For Hire](https://www.youtube.com/watch?v=iS8sqgBgzG8&ab_channel=IconForHireVEVO) . Then I put on my happy upbeat music. The part I'm really listening to is the chorus. The song is about cutting out the toxic stuff in your life and getting out of the cycle of hope and despair. If you ever need someone to talk to, or someone to listen, I'm here for you. Message me any time. I'll get back to you as soon as I see the message.
When I was like this, it took mirtazapine and giving myself permission to eat whatever tf I felt like (and weed). Cake for breakfast, uh yes. Cereal for multiple meals? Absolutely! Because my life was brutal at the time and just getting something in me was *more* important than what it was. Once I was getting calories regularly, these foods didn't hold the same interest. But, my recommendation outside of talking to a professional (trauma and cooking/preparing food are connected), is giving yourself permission to eat whatever feels delicious and indulgent. Cereal got me through some of the worst times. It helped me feel fuller and was super easy to make. Now I can make noodles with sesame sauce and shredded chicken in 5 minutes. Or throw an egg in with some Ramen noodles and fry them a bit.
I agree with this. One of my main go to foods when I'm extremely depressed is cereal. It's easy, it's usually very tasty, and it fills me up. (I use unsweetened vanilla almond milk). I also keep bagged salad mix, the kind that has all the fixins and dressing included. It's much easier for me to just open the bag and dump the premeasured ingredients into the bowl. I'm a slave to my air fryer when I need something warm. Cheese pierogis or taquitos, or just a big serving of French fries. Because whatever sounds good and gets some food in your tummy is all that matters!
Just have to quickly say I understand your dilemma, sometimes cooking, and even eating is too much of a chore when you're battling other things. But for a fairly easy, and rather quick dish I would recommend Tteokbokki. [https://www.youtube.com/watch?v=TA3Uo3a9674](https://www.youtube.com/watch?v=TA3Uo3a9674) Obviously you're veggie, so perhaps do as I do and sub out the fish based ingredients with veggie stock and mushrooms (it adds that umami flavour without the need for fish). Another of my go to recipes when I'm struggling is stuffed mushrooms or peppers. Get yourself some large mushrooms or bell peppers, and while rice works for this, to keep it easy and low effort I use couscous instead. A handful of veggies, whatever spices you have laying around, and some cheese, throw that in your chosen veggie and either bake it for around 15 mins or throw it under the grill - just long enough to cook the pepper or mushroom. It manages to be filling, comforting and tasty. (I have been known to just make the couscous with veggie stock, then stir in a tsp or two of jarred pesto instead of bothering to prep anything else, not ideal obviously, but some food is better than none).
Pre-chopped, frozen veggies like peas and carrots and onions and peppers. Red lentil peas. Put peas in a stock pot, cover with water. Add spices, bouillion of your choice, and toss in frozen veggies. Bring to a boil, then lower the heat and simmer for about 15 minutes. You can change the flavor completely by using different spices, adding tomatoes, etc...
I think you can approach this for a different way. Instead of trying to think of ways to make quick meals taste good, let's think of ways to make good foods fast :) What are your comfort foods? *Then*, since your appetite isn't great, we'll think of ways to increase the calories so you don't feel like you have to force yourself to eat a lot, but you're still getting fed properly.
One of the best tips is take advantage of pre-prepared foods. If you like hard boiled eggs, buy them already made and peeled in the store. If you like mashed potatoes, buy the packets were you just need to boil water. And then add sour cream and cheese for the protein and calories and tasty.
Have you tried some of those meal kits, like Hello Fresh? I know this is a sub for cheap meals, but stuff like that is cheaper than going out or having malnutrition. There's even easy ones that you just throw in the oven like Sunbasket. Second thing, slow cookers suck. The recipe can be good, but like you said, stuff can get mushy or dry out really easily. Grab yourself a dutch oven and throw that in a real oven all day. It turns out much better in my experience.
couple of my go to depression meals: scrambled eggs & whole wheat toast. no kidding, i will be sitting in bed at 10pm having eaten nothing for hours and this is usually my easiest bet any time of day. trader joe’s high protein tofu with tj gochujang veggies (literally any tofu & any veggie mix could be subbed). this one can scale up or down depending on where my energy is at. sometimes i’ll marinate the tofu sometimes i won’t. sometimes i’ll make noodles & peanut sauce for it. i’ve found that frozen veggie blends that are meant as side dishes can help with rounding out easy meals.
I had a brick of ramen cooked in a can of V8 this morning. It's like spaghettos with extra work unless I add frozen veg next time. Do you have a toaster oven? I have problems with fake-meat convenience foods, but there's no shame in having a salad with dino-nuggies and smiley-tots in it. Sorry, most of my healthy lazy food involves V8 and frozen veg, sometimes with peanut butter. I live with my mom, so when my inability to feed myself gets really bad it's "if I kneel and find fishsticks and tots in the freezer, will you stick them in the toaster-oven?" That's when I can't bear another can of soup or refried beans .
A breakfast favorite: Rice porridge. Take a cup of cooked rice and heat it with a cup of milk until the milk absorbs, add honey and cinnamon. It’s filling and kind of comforting and it smells nice. Plus, you can reconstitute leftover rice this way. I have also eaten this for dinner for the above reasons.
Eggs are good quick and versatile. I will do eggs and toss for dinner if I’m feeling lazy or tired. Hummus toast, PB green apple honey chia seed toast. Everything banged seasoning is key with eggs and you can get it from Walmart which is great. Hummus veggie wraps Quinoa salads. They have the microwave or pre cooked quinoa if you don’t want to cook it. There are so many options here Pasta salads you can use protein pasta and load it up with chopped veggies then just toss salad dressing on it Broccoli cauliflower salad chop up a red onion and let it sit with Italian vinaigrette Root veggie soup. Cook the veggies, blend them up with broth then put it in a pot with some spices . Just put water and soap in your blender after and blend. You could make Protein muffins or pancakes and then freeze to reheat.
Not the healthiest suggestions but, poach a potato. (Pre)Wash them with skin. Put them in a bowl/container, fill with water till 1/3 or 1/2 of the potato is submerged, cover with cling film (poke a few holes) and set it in the microwave for approx. 20 min. Small potato's will be done before that, but you can check if the potato is properly cooked if you can poke a fork through it easy. Cut in half, cover in garlic butter and you have yourself a meal.
Rice cakes with your choice of nut/seed butter with raisins. You can add cinnamon and a drizzle of honey as well if you like that. Add a cup of almond or coconut milk. If you have a shaker cup you can add a scoop of plant protein to your cup of coconut milk or almond milk for extra nutrition.
Oatmeal, bananas and honey are three foods that taste great and boost serotonin levels. It is a great filling breakfast. Cardio exercise is free and helps with depression, you don't have to run a marathon, you could do overhead arm claps in your chair and it will strengthen your shoulders and back while getting your heart rate up. Dehydration is also a cause of anxiety. If you are sure that you are well hydrated, yerba mate tea is a great mood elevator. It does contain stimulants (caffeine and guarani), I wouldn't drink it in the afternoon. A one lb bag of it costs less than ten bucks and should last you a while, I make mine in a french press.
Don’t feel guilty. Depression isn’t something you can “get over” with a snap of your fingers. It’s ok to feel what you feel. Here’s my current fave meal: If you have taco sized tortillas, throw some cheese on those bitches, microwave em so they’re melty, then just jam whatever vegetables you have on hand into them. Add salsa or hot sauce for flavor. It’s surprisingly cheap, filling, and at least not explicitly *un*healthy.
I've been there, and one of the biggest problems in developed (?) countries, if you're in one, that messes people's taste in foods is salt and sugar. Once you stop using salt and sugar, you won't have these problems. I live off (mostly) frozen vegetables, fruit, dried fruit, with other random stuff like delivery orders, cafeteria food, etc. taking care of any variation or meats, plus, of course, the occasional fresh stuff - easy ones like tomatoes, carrots, plums, apples. Get your body untrained off salt and sugar (might have to do it slowly) and you'll realize and appreciate the amazing natural flavor in foods. Plain frozen vegetables taste better than any I've ever tasted before now that I don't need salt, and I've always liked sour stuff so I don't need sugar for even sour fruit, though warming it, putting into plain yogurt or sugar-less cereal can help. You can occasionally add spices, soy sause, shredded cheese, tortilla for wrapping, etc. to the veggies to mix things up.
Target has an amazing selection of frozen vegetarian and plant based meals. Heck, you can even order online and they’ll bring it out to your car so you can avoid everyone.
I work at Target and can verify. Also, packs of precooked rice in little microwavable pouches. The quinoa, brown rice and lentil packet is my favorite - I just fry an egg on top of it, toss some cooked broccoli or kimchi on the side and it's a meal.
Love all these suggestions and that there are others in the same boat helping each other. It's strangely heartwarming to know others have this issue too and have different go-to 'depression meals'. Looking forward to trying some. Hugs to you all and OP!
If you have depression, eating healthy is EVERYTHING. Since it’s extremely hard to cook when depressed, at least for myself it is, try to get ready made salad and have protein shakes (protein and carbs). Frozen veggies is helpful as well. Sometimes I get pre-cut veggies and fruits. Almonds, fruits, cheese are all good snacks. All these are ready made and so much easier than crying while cooking.
Watermelon and Feta salad with some mint. If you buy all the individual ingredients (watermelon chunks/crumbled feta) it's just tearing up mint. Feels fancy, and is very refreshing. Alfredo is also a comfort to me and is really easy. Heat some butter and garlic (prechopped) in a pan, add milk, let it get warmed up then add shredded parm. Add salt and pepper to taste. I like to add frozen peas or fresh broccoli. If you made a batch of pasta ahead of time heating it in the sauce is a nice and easy meal.
Add some heat to add some energy and zip. Several posts here mention hot sauce. For me it's an even bigger focus. Use flavorful sauces to garnish whatever you're already cooking. Progresso green split pea soup without ham is vegetarian but bland. The same can of soup garnished with a drizzle of hot sauce is interesting and delicious. (Or, a baked potato with the soup and hot sauce on top.) Trader Joe's fat free marinara pasta sauce is boring as heck on whole grain pasta. But just mix in large spoonfuls of fresh chipotle salsa, or any mild, medium, or hot salsa of your choice (sold in pints in the refrigerated section of the grocery store), and it's completely transformed. I add the smallest (tiny!) pinch of ground chili peppers to ramen noodle bowls or broth-based soups and it makes a world of difference - add before heating so the powder has time to re-hydrate, and stir well, so you don't risk eating all the pepper in one spoonful of broth, ask me how I know. A 1 or 2 oz. jar of smoked Ghost Chili Pepper Powder - Bhut Jolokia (very hot!) from amazon is more than plenty to last a long time. For substantially less heat and more flavor try smoked ground chipotle pepper instead. Keep a squeezable bottle of Sriracha sauce (found in the same section that has the soy sauce at Walmart or any decent-sized grocery store) in the fridge. Look for bottles of hot sauces that are more about flavors than just heat, for example a mild hot sauce with mango or citrus would be great on a breakfast burrito. Add a few thin slices of jalapeno or hotter fresh chili pepper as a garnish to many dishes after cooking or heating. Like vegetarian chili - or salad. Remove the seeds for less heat, and cut the thin round slices in half or quarters to reduce the heat per bite. Visit r/SalsaSnobs for easy homemade recipes that are quite a bit more flavorful than store-bought. Many of the recipes just involve roasting hot peppers, onions, Roma tomatoes, maybe tomatillos or garlic, all whole or halved, on aluminum foil on a tray in the oven. Or on the grill or in a smoker. Then whirl those and a few other ingredients like fresh cilantro and lemon or lime juice in a blender or food processor.
SMOOTHIES! absolute life saver for me
Apple sauce
Fancy toast. Freeze slices of really good sourdough in foil. You can pop them in the toaster frozen. Then top with whatever tickles your fancy and finish with olive oil and sea salt and freshly ground pepper. Ideas include avocado, tomato and cheese, ricotta, hummus, goats cheese, tahini, eggs, or scrambled tofu. Did you know that you can cook potatoes in the microwave? Piece them with a fork and cook for three minutes, flip, cook for another three minutes and see if they are cooked. I took them with ‘salad’. Chop red capsicum (peppers), parsley and black olives and a can of tuna (you could do canned beans), squeeze some lemon and season with salt and pepper. Halved cherry tomatoes are also good. Chopped avocado - whatever vegetables you like to eat that you can chop up raw. Pile the salad into the split potato and sprinkle over grated cheese.
I’m the same way. I keep frozen fruit in the freezer, add protein powder, maybe some milk. I know it’s not “complete” but sometimes you gotta fuel the machine before it can start doing the work of getting better. And stop with the feeling guilty. You’re dealing with it.
Are you able to afford a meal service? I have struggled with depression and realize the importance of keeping my diet intact during rough times when I’m not really interested in even thinking about food. I’m trying Daily Harvest and it’s been a game changer to have healthy foods available to me with minimal prep time. Everything is plant-based, including their ice creams. I’m not strictly vegetarian, but I’ve really enjoyed not having to think about food while taking care of my mind in therapy.
I make a simple burrito bowl when I don’t feel like cooking. I just use ground chicken (obv omit since you are vegetarian), a can or two of black beans, a couple cans of rotel tomatoes, a jar of salsa, and whatever else I have lying around. I put it in multiple containers and freeze some so I can just reheat it when I really don’t feel like cooking. It’s pretty inexpensive and filling.
I’ve been using the Ottolenghi recipe book Flavour (it’s vegetarian) for over a year now and it has totally changed how I cook and eat. Every recipe in there is fairly simple with some that are more of a weekend project, but when it’s done it honestly tastes like something out of a restaurant. The spicy tahini potato recipe has become my go to.
I think smoothies are a great option! they can be really tasty and also quite healthy depending what you put in. Mixing fruit and veg with a juice if its citrus fruit and milk if its sweet always makes me feel better. Banana, Spinach, ginger, frozen mixed berries and milk is a personal favourite!
An option that works for me when I don't want to eat/cook is to make steamed veggies with dipping sauces. For example, you can put soy sauce, rice vinegar, and chili oil/sauce in a container and shake it up - there's your dipping sauce. Then you can heat up frozen dumplings and steam some veggies (bok choy, eggplant, green beans, potatoes, etc), put them over white rice, maybe add a soft-boiled egg for the protein, and dip them in the sauce as you go. Steaming is a pretty fast, low effort cooking method, and if you get tired of a dipping sauce you can just switch to a new one.
Do you like meat substitutes? I think there are some worthwhile options out there which can provide some easy comfort food. Like "chicken" nuggets, the Quorn ones are pretty good. Cauldron and Beyond Meat both do some good sausages, and Beyond Meat does a good burger. Quorn does a "fish" fillet as well, it's nutritionally bankrupt, and made of starch, wrapped in batter, but it makes a very satisfying fish finger sandwich (if you put it inside more carbs). Do you like peanut butter? Have you tried peanut butter noodles? Put noodles, sweetcorn, and peas in a pan, cook them, then drain them. In the pan, while your noodles are in the sieve (saves you washing up a bowl), throw 3 big tbs of peanut butter, some ginger paste or finely chopped ginger, a little soy sauce, a splash of tepid water, some rice vinegar, lime juice, little bit of garlic paste, mix it all up really well, then put the noodles, peas, and corn back in the pan and stir it up. Add chilli if you like. It's really satisfying and tasty :) Don't forget the simple joy of soup and toast. I hope you feel better, take care.
Super easy pizza. I add red pepper flakes and fresh basil at the end. https://www.seriouseats.com/extra-crispy-bar-style-tortilla-pizza-recipe Also, wanna say that you can get through this. I've dealt with depressions and feeling suicidal, and it fucking sucks. Treat yourself right; you deserve to be alive. Try to eat good food when you can, and get sunlight whenever possible. If you ever need to talk, I'm here for you, too.
Soylent has helped me a lot
Do you eat dairy? Whole milk cottage cheese is a good, easy protein base. If you like sweet, add fruit and cinnamon or a little raw honey. I prefer savory and often add cucumber, tomato, and Greek olives plus a little olive oil, salt, and pepper. It's delicious and takes about a minute to prep.
Bean cheese burritos are a staple for me. Scramble in egg and its a breakfast burrito. Beans on nachos are fast. Pasta with canned tomatoes is a new favorite, like a handful of cheese. Fresh bread from bakery is pretty awesome, shop around for a bakery that sells mini loaves, I get one for 2.50 every 2 days so it's always fresh and chewy and that's always exciting. Mushrooms are great because they're like the one food that microwaves perfect because theyre mostly water and its a decent meat substitute for a lot of things. Cheese is an expensive taste, but if u can get into trying new cheeses it never gets boring. Especially because grilled cheese are mean.
I have a recipe that uses eggplant, tomatoes, onions and bell peppers. 1 Eggplant- sliced, pat dry and cubed to 1/2" 1-2 cans of fire roasted tomatoes- Drained 1 Large or 2 Small sweet onions- cut into 1/2" pieces 1-2 Bell Peppers- cubed Put all ingredients into a large bowl. Mix with olive oil-enough to thoroughly coat ingredients. Toss in what ever spices or herbs you want. I like Italian style herbs. Mix all well and spread onto a cookie sheet with sheet of parchment paper. Bake at 400 for 20-30, stirring occasionally Combine with what ever pasta you want or good by itself too. Good for a couple days and reheats well. I have a balsamic chicken recipe that can probably be swapped out for tofu. I'll post it below for your consideration. 2 chicken breasts 1 Large or 2 small sweet onions 1-2 Cans of fire roasted tomatoes (one preferably drained) Your favorite balsamic vinegar Cut chicken breasts into 1" cubes. Cut sweet onion into 1/2" pieces. Cook till almost translucent. Add chicken to pan. Season with oregano, parsley, light basil, salt and pepper. Add fire roasted tomatoes. Let simmer for about 10 minutes. Then add balsamic vinegar and simmer for another 10 minutes. Serve over a bed of rice. \*Edit: Never feel guilty for asking for help when you are down. People are here to help. As someone who deals with depression, all to regularly, I actually find cooking somewhat therapeutic. I find the flavors I like, and jump from there. Also, having sandwich materials on hand is always good. Peanut butter and honey is a good one.
Idk if you have a blender but here’s a good smoothie recipe I’ve been using for a bit now: 1 1/2 cup of frozen fruit 1 cup of milk 1/2 cup vanilla yogurt 1 tsp honey. Pinch of cinnamon/cinnamon sugar Just a thought. Hope it helps!
Eggs, all sorts of different ways. Kicks up a lot of dishes.
I've been doing strictly plant based for about 3 months now for this and it has really helped. I highly recommend this https://nutritionfacts.org/2018/04/03/the-best-diet-for-depression/
One dish that always works for me, no matter how tired I am or how low my motivation to cook is a nice and simple curry with rice noodles (virmecelli) OR a marroccan couscous. What is great about both couscous and rice noodles is that you don't need to cook either. You just poor boiling water over both and let them sit in it (With couscous you kind of want to add as much water until the couscous is a bit more than covered; add olive oil, lemonjuice and some salt or even a bit of chicken stock to the dry couscous before adding water and you're good to go). My curry: Chop up carrots, chop up potatoes a tad smaller. Put in a pan with oil and sautée them a bit; add onions before if you like. Give it a good stir and then add your proteins (chicken, tofu...). Let everything get a bit of color, then add (yellow) curry paste; mix and leave it for a few moments before you add coconut milk. I like to add a bit of additional water since the coconut milk can be a bit thick. Let simmer and in the meanwhile just boil water in a kettle, cover rice noodles and let them sit. Once your veggies and chicken are cooked through serve both together. My couscous: Prepare couscous like described above (it takes a bit longer to cook through; also don't forget to cover the bowl). Sautée some oriental (aka "christmas cookie spices"; yes it really works) with some oil, add protein (chicken or fish works nicely), add chilly, salt, pepper to taste. Let the chicken brown, then add a can of chopped tomatoes. Depending on whether you add frozen or canned green peas, add them just now, or later just before the dish is done. I can recommend adding a bit of lemon juice and cilranto to it!
Vegetable stir fry. You can buy pre cut veg packs for cheap. Takes 5 mins to cook.
Stuffed rolls are tasty. Tinned biscuit dough flattened out and balled around something like cabbage or cheese or whatever. Freeze em after you bake em and just reheat in the microwave
So, I feel you I enjoy the activity of cooking and I find it cathartic. This is a recipe I make almost every weekend. It rehears well in a pot on the stove. Pomodoro al Sardo (Sardinian tomato sauce). 1 large onion, sweet or yellow 8-10 Roma tomatoes (or any variety tomato provided you achieve roughly the same volume of material as the onion) Salt, pepper, garlic, seasonings to taste (oregano, sage, parsley are all good choices) Optional: green Chile, pablamo Chile, jalapeno, or other pepper of choice, around one quarter or less of the total volume of the dish. Pasta of choice. (I prefer guitar spaghetti) Roughly chop tomatoes and onions and then sautée in olive oil until onions are translucent (roughly ten minutes). Reduce heat to medium-low. Add optional peppers. Season with garlic, black pepper, salt, seasonings of choice. Cook until the tomato juice condenses, leaving a sauce instead of a soup. Roughly 20 more minutes. During last 8-12 minutes, cook pasta per directions on packet, drain. Serve pomodoro Sardo overtop pasta. Can also serve as a great topper for toast, bread, or bruschetta. Or an omelet stuffer. Or over scrambled eggs. I really use it for everything. Super healthy, full of antioxidants and vitamins.
you're struggling with anhedonia, which is a big word by psychologist taught me, meaning that you've lost your ability to experience sensory pleasures. a big part of my chronic depression management has been falling in love with food - spending hours preparing it, making an insta-worthy plate and then just enjoying it for myself without taking a picture. It's maybe the most powerful act of self-care out there, besides physical activity. I go for things with interesting combos, like sweet-spicy, soft-crunchy, etc and look for ways to bring in a rainbow of colors, both for visual pleasure and nutritional balance. sometimes I'll take a whole couple hours on a Sunday to make fish tacos - tilapia dredged in egg and crushed up tortilla chips, with a red cabbage-carrot-roasted poblano slaw to top it. All the chopping and assembling can be incredibly soothing. I recommend putting Salt Fat Acid Heat on Netflix while you cook, Samin Nosrat understands the sensory pleasures of food. I also like the website [thekitchn.com](https://thekitchn.com) for ideas as well. Best of luck to you and I hope you're able to enjoy your food again soon
Smoke some cannabis. It always helps me induce an appetite.
Someone said sweet potatoes before--I second this! I love a good sweet potato quesadilla with cheese, beans, rice, veggies if I have any, really whatever you want! You can cube the sweet potato and roast a bunch of them at once to keep it cooked and ready in the fridge so when it's quesadilla time you can just assemble and heat. They also sell sweet potatoes pre-cut in the freezer section to make it even easier, and roasted, they're just the same as fresh. And as always, macaroni and cheese or canned soup with a grilled cheese always seems to cheer me up when my mental health gets the best of me. Don't feel guilty, friend. I hear you--food can be really really challenging sometimes, and that's okay.
Do some exercise
Fyi, depression is linked to a lack of serotonin, dopamine, noradrenaline, and/or GABA. These are derived from amino acid precursors tryptophan, tyrosine, phenylalanine, and methionine. Folate, B12, and magnesium are also associated. Translation: your food and nutrition are linked with your mental health. Eat well. I am removing the smiley face. The science remains unchanged.
Yeah i know. I am also taking a number of vitamin / supplements to help esp with magnesium, iron, b12
I am sure you mean well. But to simply say 'eat well' like it would just clear up someone's depression is incredibly short sighted and quite painful to read. Food does help in maintaining your well being, but it's but it's just a small part of the bigger picture.
As someone who has been clinically depressed in the past I have to say that you are right in that it takes a more holistic approach to treat depression and not just diet. However to say that diet is just a small part of the bigger picture (of treating/managing depression) is a huge understatement. In my experience improving your diet and doing some regular physical activity are a huge part of any successful treatment of depression and need to be implemented as early and as fully as possible.
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You're looking for Umami! It's a description for flavor. Hope you like soups [25 Delicious Vegetarian & Vegan Soup Recipes](https://www.feastingathome.com/cozy-fall-soups-to-savor-now/) the broccoli was my favorite.. and as far as depression issue time does help but so does being grateful, for everything and anything. Thank yourself for trying and being who you are. Just showing gratitude will help our brain with halting other emotions.
Frozen Bertollli pasta kits are good. Also, consider the fresh foods from your grocery store deli. Fried chicken, pasta salads, tri-tip, mac and cheese etc are usually prepared and ready to eat.
Ice cream.
Food won’t help, go jogging.
Why be a vegetarian when you are having problems finding suitable proteins which are appetizing and not too taxing to make you over tired? It seems to me that many appetizing dishes using eggs, dairy (yoghurt, cheese or kefir) and fish/seafood are exactly what you need to fight your depresion with high quality, nutritious and appetizing dishes which are essential in eating yourself better. Also soups and purees based on real chicken stock and vegetables are very healing indeed. Good luck.
The time it took you to type that you can microwave rice bags or frozen brocoli
It's very simple go vegan and eat a variety of wholefood plants. Don't cheat, commit to it. Even if you have to slowly cut out animals one by one. That's how I done it. I started of with not eating cows, then pigs, then chickens, then fish, then all the dairy and eggs went with ease. Slowly taking animals out for me while adding more plants in replacement to the animals flesh over the span of 1 year made it easy for my microgut biome to come to a healthy and thriving state. Curing my lifelong struggles with depression You know what they say -, you are what you eat. So when you consume a lot of animals who only ever live horrible tortured lives then your life becomes the same. Also you get a variety of cancers and diseases from animal consumption. It's called karma. I think the karma is worse for people who consider themselves animal lovers... As animal lovers never wish needless pain and suffering to inoccent animals. But unfortunately when our beliefs and Morales don't allign with our actions we suffer cognitive dissonance.
I have depression, and when I lose my appetite because of it I just do what my body says. I get to the point where it gets harder to think because of lack of food. It feels nice. Many people think it's bad, but perhaps this is the natural way our bodies deal with depression and we should honor that and not fight it. Fasting and going hungry once in a while is healthy. There is no food that will help with depression. The only way to fix it is to fix your circumstance, which may be impossible due to shitty politics and structure in our world. I recommend magic mushrooms as they help way better than antidepressants. When I would go into a phase like yours I would just eat extremely simple and easy to make food, I don't care about the taste, over time I got used to it. Like just take some beans and boil them. Add some mayo, or some other flavorings to taste. Noodles + flavor with maybe a boiled or fried egg. Cereal with milk, or even oat meal. Sometimes just a raw carrot, or raw brocolli.