Burnout Recovery and Nutrition: How to Eat When You're Running on Empty
In the previous article in this series, we took a look at some of the ways that burnout affects the body, and the role of nutrition in recovery. We saw how the right nutrients help to speed recovery by giving your body all the building blocks it needs to repair itself – both macro and micro nutrients.
The kicker is that if you are in burnout, all the work that goes into making nutritious meals - meal planning, list writing, grocery shopping, and finally cooking can feel as achievable as climbing a mountain in flip-flops. The mere thought of it all can be exhausting.
In this article we’ll take a look at some strategies that can help you get the nutrition you need – without feeling overwhelmed.
Before we begin, we need to understand that you will be making some compromises - especially if you were a ‘cook-from-scratch, fresh-ingredients-only kind of person. Currently, you may have a very small window of energy. If you are having to choose between taking a shower or writing an email - even basic meal prep can feel impossible. You can absolutely feel sad about this, but it is not forever - and you are no less of a human being because you buy frozen vegetables or pre-sliced cheese. These things exist to make life easier - take advantage of them.
Here are some practical methods for all energy levels to get real nourishment with minimal effort.
Low-Energy Nutrition Strategies: Eat Better Without Cooking
1. The Tray Method
This is a great option if the brain fog and fatigue are making it difficult to decide what to eat.
You’ll need a tray or large plate that can fit in your fridge. Fill it with ready-to-eat, nutrient-dense foods that you like to eat. Store the whole thing in the fridge, and pull it out when you are hungry, snack and return it to the fridge when you’re done. No cooking. No decisions.
Tray Components:
Protein: Peeled boiled eggs, hummus, yogurt, sliced meats, cheese sticks
Carbs: crackers, granola bars
Fats: nuts, nut butter, guacamole
Veggies: Baby carrots, cherry tomatoes, cucumber slices, pickles
Fruits: Grapes, cherries, clementines etc
Hydration: Herbal tea, water with electrolytes or lemon
2. Build a Snack Basket
If you are finding yourself in bed or on the sofa most days, and even a trip to the fridge seems too much, this option is even easier than the tray method.
Create a box or basket of shelf-stable snacks that you can keep beside you:
Protein and granola bars
Nut butter packets, nuts and seeds
Small whole fruits such as apples, bananas or clementines
Juice boxes and water bottles
Pro-tip: Keep a zip-lock bag in the basket for fruit peels and food wrappers.
3. The “Power Pair” Rule
This helps to ensure you get enough protein in your diet. Always combine protein + fat or protein + fiber for every snack or meal. This combo supports steady energy and mood. It’s helpful to have the combinations that you enjoy posted on your fridge to remind you.
Examples:
Apple + peanut butter
Greek yogurt + chia seeds
Cheese stick + whole grain cracker
Hard-boiled egg + carrot sticks
4. Prep Once, Portion Small
If you have a bit more energy and can spend some time in the kitchen, batch cooking some ingredients to last a few days can make meal prep easier. Adding a few different ingredients to pre-prepared starches and/or proteins can create a variety of meals from the same basics.
Try batch-cooking a few components:
Roast vegetables
Cook a pot of grains or potatoes
Boil a few eggs
Portion protein (chicken, tofu, beans)
Store in clear containers and assemble bowls or trays on demand.
5. Repeatable Default Meals
Choose 2–3 simple go-to meals per meal time that you can make on autopilot. Cut down on prep time by purchasing pre-sliced meats and frozen vegetables etc. If you can, make enough to freeze, so you can have a homemade meal even when you are too tired to cook.
Print the recipes and post on your fridge - do not rely on your brain to remember them. If you have family members that can help, teach them how to make these.
6. Freezer & Pantry Meals
Stock simple, healthy options for low-energy days.
Freezer: Frozen veggies, frozen fish portions, soup portions, cooked rice
Pantry: Canned beans, tuna, nut butter, instant oats, bone broth
Mix and match for 5-minute meals that require little to no cooking.
7. Smoothie Kits
Pre-pack smoothie ingredients into freezer bags. Just dump into a blender, add a little liquid, and blend. If your blender isn't very powerful, you might find it better to defrost a bag in the fridge overnight.
Berries: all kinds
Other fruit: banana, peaches, mangoes, pears, apples, oranges, etc
Vegetables: spinach, kale, leafy greens
Protein: protein powder, yogurt, chia seeds
Pro tip: If you are not used to leafy greens in your smoothie, use just a small handful at first and add blueberries - the colour will disguise them.
8. When All Else Fails
Sometimes, you are just too tired to think about eating and too hungry to not eat. Firstly - try to not get to this stage as it causes further stress on your body - admittedly this is easier said than done if you’re neuro-diverse and have issues around hyper-focus or interoception. Secondly, a spoonful of nut butter or similar protein, will help balance the blood sugar crash you are probably experiencing and give you enough energy to find something else to eat.
Rebuilding One Bite at a Time
Burnout can make the idea of eating well feel out of reach—but nourishing your body doesn’t have to be complicated or perfect to be effective. In fact, giving your body the nutrients it needs is one of the most powerful and accessible tools you have in your recovery toolkit.
Start small. You don’t need a complete diet overhaul overnight. Even adding a source of protein to breakfast or drinking a little more water can start shifting your body in the right direction. What matters most is consistency and kindness toward yourself. Build habits that work on both your good days and your low-energy days. Keep quick snacks within reach. Prep in batches when you can. Use strategies like the tray method or a snack basket to make food choices easier.
Your body is capable of healing—and food is one of the most direct ways you can support that healing every day. Combine this steady, compassionate approach to nutrition with rest, stress relief, and support from others, and you’ll be creating the conditions your body needs to recover.
You’re not failing if you can’t cook gourmet meals. You’re succeeding every time you feed yourself. Recovery is a process, not a finish line. Be patient. Stay steady. And take it one bite, one moment, and one step at a time.
Rebecca
P.S. If you missed the first six articles, you can catch them here:
