I’ve gone almost five years without ever catching Covid, but my luck finally ran out. Nine days ago, I tested positive, and just as I thought I was on the mend, I got hit with pneumonia.
To say this has knocked me flat would be an understatement. The fatigue, the body aches, the relentless cough—it’s been a humbling reminder that sometimes, our bodies demand rest whether we like it or not.
The truth is, I have zero energy to cook. And if you know me, you know how much I love cooking! But right now, even standing in the kitchen feels exhausting. So, I’ve had to seriously simplify my food, something I don’t usually do. I even (gasp) bought store-made soup—because survival mode calls for easy, nourishing, and stress-free meals.
If you’re in the same boat—whether you’re recovering from illness, completely wiped out, or just too exhausted to cook—I want to share some super simple meal ideas that require little to no effort but will still nourish your body while you heal
Simple, No-Energy Meal Ideas for Recovery
1. The Ultimate Healing Soup Upgrade
- Take store-bought broth or soup and add pre-cooked shredded chicken, frozen spinach, or beans for extra nutrients.
- Drizzle in olive oil or a spoonful of miso for a boost.
- If you need something heartier, stir in instant brown rice, crackers, or cooked quinoa.
2. Easiest Protein Oatmeal
- Instant oats + nut butter or Greek yogurt
- Drizzle of honey or maple syrup
- Top with bananas or berries
3. Simple Scrambled Eggs
- Scramble eggs with cheese and pre-washed spinach in butter or olive oil.
- Serve with whole-grain toast or crackers.
- No energy for cooking? Boiled eggs with toast and avocado is just as easy.
4. No-Cook Greek Yogurt Bowl
- Greek yogurt + fruit + granola or nut butter.
- Sprinkle with cinnamon (great for inflammation).
5. Avocado Toast with Protein
- Whole grain toast + smashed avocado
- Top with a fried or boiled egg or canned tuna/salmon
- Sprinkle with sea salt & red pepper flakes
6. Healing Smoothie (Zero Cooking Required!)
- Banana + frozen berries + Greek yogurt or nut butter
- Splash of milk or water
- Blend and sip—done!
7. Comforting Baked Sweet Potato
- Roast whole sweet potatoes in the oven or microwave.
- Top with butter or nut butter and a sprinkle of cinnamon.
8. No-Energy Tuna Salad
- Mix canned tuna with olive oil or mayo.
- Eat with whole grain crackers or toast.
- Add cucumber slices or shredded carrots if you have them.
Healing Drinks for Comfort & Hydration
Hot Lemon Water with Honey (soothes your throat)
Ginger Tea with Honey (anti-inflammatory)
Bone Broth with Miso or a Drizzle of Olive Oil (extra nourishment)
Electrolyte Water or Coconut Water (keeps you hydrated)
Rest, Nourish, and Be Kind to Yourself
This experience has been a huge lesson in slowing down and letting my body heal. I’m not one to take shortcuts in the kitchen, but right now? I need them. And if you’re struggling through sickness, exhaustion, or just a tough season of life, you deserve to make things easier on yourself too.
If all you can do is heat up a bowl of soup and crawl back into bed, that’s okay. Your body is working hard—feed it with love, rest when you need to, and know that you’ll get through this.
Have you ever had to simplify your meals due to illness or exhaustion? What are your go-to comfort foods when you’re under the weather? Hit reply or leave a comment—I’d love to hear from you!
Wishing you rest, recovery, and nourishment,
