Easy, Nourishing Food Ideas for Low-Energy Days

During periods of poor mental health, basic tasks like cooking can feel overwhelming. Nutrition often takes a backseat to convenience and it’s tempting to rely on ultra-processed options. But even simple, low-effort meals can play a powerful role in maintaining your energy, mood, and physical health – when you treat yourself properly, your brain listens. We asked Sodexo Canada’s talented team of dietitians and nutritionists for help with this one - here are a few easy-to-prepare options to help support your well-being when your energy levels are low:

Ready-to-Eat Vegetables

Keep things simple with cherry tomatoes, baby carrots, or sliced cucumbers. Many grocery stores offer pre-cut veggie trays that are ready to eat right out of the package.

Eggs

A versatile protein source that cooks quickly. Scramble them, boil them, or make an omelet with whatever’s on hand.

Nut, Seed & Dried Fruit Mixes

These are great for quick snacking and offer a mix of healthy fats and energy-boosting sugars with zero prep.

Canned Beans or Tuna + Instant Rice + Frozen Veggies

Just heat and serve. This combination creates a complete, balanced meal in minutes with minimal effort.

Store-Bought Ready Meals

Many grocers and meal services now offer healthy, balanced meals you can heat up in minutes.

These kinds of “depression meals” aren’t about perfection – they’re about making nourishment accessible, even on your hardest days. With a few simple staples on hand, it’s possible to fuel your body and care for your mental health without adding extra stress. Small steps like these can help restore a sense of balance, one bite at a time.

Supporting well-being starts with practical solutions that meet people where they are. Enriching lives is core to us – find out more about Sodexo’s Impact on Individuals here.