Finding Easy Ways to Nourish Yourself with Limited Energy
Navigating nutrition while managing chronic illness can feel overwhelming. When energy is limited, cooking from scratch or planning balanced meals may seem impossible. But with a few thoughtful strategies, it’s absolutely possible to fuel your body and get the nutrients you need—even when relying on convenience foods, delivery, or meal services.
Here’s how to get essential nutrients like protein, vitamins, healthy fats, and fiber with minimal effort, plus why these nutrients are so important for your health.
Protein: Your Body’s Building Block
Why it matters: Protein is essential for repairing tissues, supporting your immune system, and providing sustained energy. It’s particularly important for maintaining muscle mass and preventing fatigue.
Quick and easy sources:
Rotisserie chicken or deli meats (opt for low-sodium options). Pair with pre-washed veggies or a whole-grain wrap for a simple meal.
Pre-cooked hard-boiled eggs or store-bought egg bites.
Ready-to-drink protein shakes or smoothies.
Canned tuna, salmon, or chicken (mix with crackers, avocado, or a salad).
Frozen pre-cooked meatballs or grilled chicken strips to heat and serve.
Meal ideas:
A simple grain bowl: Add rotisserie chicken, microwaveable rice or quinoa, and a bagged salad mix.
High-protein snack plate: Hard-boiled eggs, cheese cubes, whole-grain crackers, and some baby carrots.
Ready-made options: Home Chef’s high-protein meals or Factor’s prepared dishes with balanced macros.
Pro tip: Look for ready-to-eat options with at least 20 grams of protein per serving to keep you full and fueled.
Healthy Fats: Fuel Your Brain and Body
Why it matters: Healthy fats support brain function, fight inflammation, and help your body absorb fat-soluble vitamins like A, D, E, and K. They also provide long-lasting energy and keep you feeling full.
Quick and easy sources:
Individual snack packs of guacamole or hummus.
Mixed nuts or seeds (choose single-serve packs for portion control).
Full-fat Greek yogurt or cottage cheese.
Nut butters (pair with fruit or whole-grain crackers).
Pre-sliced avocado or avocado cups.
Meal ideas:
Add a scoop of guacamole or avocado slices to a pre-made salad or sandwich.
Top a grain bowl or microwaveable soup with nuts or seeds for extra crunch and healthy fats.
Mix nut butter into oatmeal or spread on an apple for a nutrient-packed snack.
Delivery options: Add avocado or nuts to poke bowls or grain bowls from your favorite local spots.
Fiber: Your Gut’s Best Friend
Why it matters: Fiber promotes healthy digestion, helps regulate blood sugar levels, and keeps you feeling satisfied. Many convenience foods can be low in fiber, so it’s important to include fiber-rich options where you can.
Quick and easy sources:
Pre-washed veggies like baby carrots, snap peas, or cucumber slices.
Whole-grain crackers, bread, or wraps (look for at least 3 grams of fiber per serving).
Microwaveable frozen veggies in steamable bags.
Fresh fruits like apples, bananas, or pre-sliced options.
Canned beans or lentils (rinsed to reduce sodium).
Meal ideas:
A simple wrap: Whole-grain tortilla with deli turkey, hummus, and pre-washed spinach.
Veggie-packed soup: Heat up a pre-made soup and stir in frozen veggies or canned beans for extra fiber.
Outsourced options: Try Purple Carrot’s fiber-rich vegan meal kits or Daily Harvest’s veggie-packed frozen bowls.
Pro tip: Add fiber gradually if you’re not used to it, and drink plenty of water to avoid digestive discomfort.
Vitamins and Minerals: Keep Your Body Running Smoothly
Why they matter: These nutrients play key roles in energy production, immune function, and overall health. Chronic illness can sometimes increase your nutrient needs, making it even more important to include a variety of vitamins and minerals in your diet.
Quick and easy sources:
Smoothies made with frozen fruit or greens, many blends include added nutrients.
Bagged salads with pre-made dressings, opt for dark leafy greens like spinach or kale.
Fortified cereals or oatmeal cups, check for added vitamins like iron and B vitamins.
Pre-sliced fruit or fruit cups, choose options packed in water, not syrup.
Meal ideas:
A smoothie bowl: Blend frozen fruit, yogurt, and spinach, then top with granola or seeds.
Salad shortcut: Toss a bagged salad with rotisserie chicken, avocado, and a handful of nuts.
Delivery tips: Many meal services, like Sunbasket, offer nutrient-packed, pre-cooked meals with a variety of vitamins and minerals.
Pro tip: If you struggle to meet your nutrient needs through food, talk to your doctor about a multivitamin or specific supplements.
Making Delivery Work for You
Delivery can be a great option on days when cooking isn’t feasible. With a little planning, you can still make nutritious choices.
Tips for better delivery options:
Look for veggie-loaded meals like grain bowls, salads, or stir-fries.
Add extra avocado, nuts, or seeds for healthy fats.
Choose whole grains like brown rice or quinoa.
Customizable meals like burritos or poke bowls allow you to add protein and veggies to suit your needs.
Don’t hesitate to ask for substitutions, like swapping fries for a side salad or extra veggies.
Affirmations
“It’s okay to rely on convenience foods. Your energy is limited, and that’s valid.”
“Eating something is better than eating nothing. Every small step toward nourishment counts.”
“You’re doing your best, and that’s enough.”
Additional Ideas
Microwaveable Meals: Many grocery stores now carry healthier frozen options like Kevin’s Paleo grain bowls, veggie-packed entrees, or high-protein pasta dishes. Check the nutrition labels for balanced options.
Pre-Made Snack Kits: Stores often sell pre-packed protein snack kits with cheese, nuts, and fruit—great for grab-and-go energy.
Subscription Services: Some meal delivery services like Home Chef, or Factor Meals offer pre-prepared meals tailored to specific dietary needs. (Check if they meet your preferences before committing!)
Nutrition doesn’t have to mean perfection. On low-energy days, prioritize easy wins—a protein shake here, a bagged salad there. Small, consistent efforts can add up to big benefits for your health. Remember, your energy is precious. Use it wisely, and give yourself grace along the way.
How Chronius Can Help
Chronius is committed to redefining primary care for those with chronic and invisible illnesses. Our virtual primary care services bring expert, empathetic care right to your home, making it easier for you to manage your health. We offer personalized care plans tailored to your specific needs, ensuring that you receive comprehensive support without judgment or dismissal. With Chronius, you gain a healthcare partner who listens, understands, and empowers you to take control of your health. Discover the difference of patient-focused care that values and respects your experience. Book an appointment today! (Currently available from anywhere in Florida)
