Practical Strategies to Combat Cooking Burnout
Have you found yourself feeling burnt out at mealtime and increasingly drawn to more simple meals? Cooking burnout is real, and it can affect anyone, whether you're juggling a busy schedule, facing decision fatigue, or simply feeling uninspired in the kitchen.
Understanding Cooking Burnout
Even more recently, I’ve been pondering this with the current public health crisis that keeps most of us from popping into the grocery store every few days while relying more on pantry and freezer foods. Today, it’s very easy to get caught in a comparison trap, especially as we connect with others through various forms of social media. Social comparison theory tells us that it's normal for us to compare our lives and circumstances to others, but when it comes to meal prep and food choices, this can exacerbate cooking burnout. Seeing perfectly curated meals online can make us feel inadequate and add to the stress of meal planning.
We all have demands on our time and energy, and yet, eating is non-negotiable. A hectic life can make preparing food feel burdensome and contribute to cooking burnout. Add in the “comparison-itis” when we see others posting photos of perfectly curated meals or claiming how easy it is to “eat healthily,” and it can easily lead us into a downward spiral of feeling like we’re not enough.
What if we could relieve some of the pressure we put on ourselves regarding food and get back to basics? If you’re experiencing cooking burnout, here are a few practical ways to bring ease back into your mealtime routine:
Strategies to Overcome Cooking Burnout
Simplify your meals
Aim to get three food groups at most meals and 1-2 food groups at snacks. If you have a source of protein, a grain or starch, and a fruit or vegetable on your plate, you’re doing great! Some simple meal ideas to combat cooking burnout include:
Peanut butter sandwich, yogurt, and an apple.
Spaghetti with jarred sauce, frozen meatballs, and a salad kit.
Scrambled eggs, toast, and fruit.
Embrace Imperfect Nutrition
Don't stress about perfectly balancing every meal. One of the many wonderful things about our bodies is that they tell us what we need. You might notice that if your meal is made up of entirely one kind of food, you are likely to crave something different that offers different nutritional qualities the next time you eat. Note: if you are working on recovering from an eating disorder or chronic dieting, becoming attuned to your body’s needs will take work and time. Be patient with yourself.
Create a Go-To Meal List
Make a list of meals you can pull off in a pinch without needing a recipe. These meals can help alleviate cooking burnout by reducing decision fatigue. Ideas include:
Quesadillas
Sandwiches
Quick soups
Rice and veggie bowls
Have Backup Meals Ready
Some days, even your most simple meals will feel like too much work, and that is ok. You still need to eat, which is when it’s good to have backups: foods you can consume with minimal effort, like frozen pizza, microwave meals, and cereal with milk or yogurt. To me, satisfaction can be found in these foods just because they can give us a break when we need one.
Set Realistic Expectations
While it’s normal and positive to crave variety in our food choices, it is also important not to get caught in a trap of feeling like we should always aim to try something new, better, more interesting, more balanced, etc. In addition to honoring our hunger and choosing foods that satisfy our bodies and taste buds, nourishing ourselves well also means considering our time, energy, and food availability.
Take Breaks When Needed
It's okay to take a break from elaborate cooking and enjoy convenience foods guilt-free. Whether you order takeout or rely on ready-to-eat options, giving yourself permission to step back can help prevent long-term cooking burnout.
Cooking burnout is a common experience, but by simplifying your approach to meals, embracing flexibility, and prioritizing ease, you can navigate it with confidence. Nourishing yourself well isn't about perfection; it's about sustainability and finding what works for you. Hopefully, we can all learn to appreciate the beauty of sticking a frozen pizza in the oven as much as a carefully prepared homemade meal! For more support on building a positive relationship with food and sustainable habits that support your well-being, please reach out to us to schedule a session!