Low budget, low energy meals

Life can feel like a lot on the best of days. Especially if you live with mental health challenges, chronic fatigue, disability, or are just easing back into the rhythm of work after a break. In these moments, walking to the kitchen can feel monumental.

Like making a meal.

There’s no shame in reaching for fast food, skipping dinner or surviving off pasta with butter for the third day in a row. We’ve been there. But for the moments when you do feel okay enough to try cooking, or even just once this week, we’ve made a small collection of recipes that don’t ask too much of you.

These meals are:

• Budget friendly
• Filling and kind to your body
• Easy to prepare (some with minimal cooking)
• No pressure, no perfection, but meals that get you through those dark times.

Butter Beans on Toast (or Rice)

• Oil
• 1 can of butter beans
• Garlic, herbs/spices (whatever you have)
• Tomato paste or canned tomatoes
• Rice/ or Toast to serve
• Optional additions if you’re feeling up to it: a handful of frozen veggies, 1 onion, 1 garlic clove

How: Heat everything in a pan, season to taste, and serve.

Easy Chicken Curry with Rice:

• Oil
• 1 chicken breast (or thighs)
• Curry paste (any kind of your liking)
• Frozen veggies or spinach
• Rice (microwave packets or make your own)
• Optional: coconut milk

How: Chop and fry chicken, stir in curry paste and water or milk, add frozen veggies and serve with rice.

Beef Mince Bowl

• Oil
• Mince meat (beef or chicken)
• Diced tomatoes (1 or 2 cans)
• Tomato paste
• 1 beef stock cube
• Frozen veggies
• Rice or pasta
• Favourite spices (paprika, garlic powder, mixed herbs)

How: Brown mince, add tomatoes, stock cube, paste, spices. Simmer with veggies. Serve with rice or mix it in.

Scrambled Eggs on Toast with Spinach and Cheese

• Oil, butter, or margarine
• Eggs
• Frozen spinach (or skip)
• Cheese of your choice (Feta, Mozzarella, or anything you can find in your fridge)
• Bread for toast
• Optional (butter or vegemite for toast)

How: Scramble eggs with spinach, sprinkle feta if you have it, serve on toast.

Snack Plate Meal (For the days you can’t use the stove… this still counts)

• Crackers
• Carrots (fresh or free cut)
• Your favourite choice of dip
• Salami or other deli meat
• Cheese
• Nuts

How: Just assemble on a plate and eat.

Final thoughts:

If all you do today is eat something – that’s enough.

If you don’t have energy to cook right now, save this for later.

You’re doing the best you can with what you’ve got, and that’s more than enough. There’s no pressure to eat “perfectly”. Just eat what you can and be kind to yourself.

Mental Health First:

If you’re feeling overwhelmed, low, or like you’re carrying too much, please talk to someone. Your feelings are valid, and you don’t have to go through it alone. We recommend seeking support and here are some services to help you through this:

• Ask Izzy: https://www.infoxchange.org/au/ask-izzy (Free mental health support Australia)
• Beyond Blue: 1300 22 4636
• Lifeline: 13 11 14