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2025 has been the year of coming to terms with my neuro-sparkly brain and how I make my way through the world. I’ve done so much research trying to understand why I do things the way I do. And there is a lot of helpful information out there in the neurodivergent community! One idea that I’ve come across that I think can be very helpful is the idea of low-spoon days.
If you’ve never heard of the term “low-spoon day,” let’s break it down.
What is a low-spoon day?
The idea comes from Spoon Theory, which is a metaphor created by Christine Miserandino to explain what it’s like to live with chronic illness, disability, or mental health challenges. In this theory, spoons represent your energy or mental/emotional bandwidth.
Everyone starts the day with a limited number of spoons, and every task—brushing your teeth, cooking a meal, answering an email—uses one or more of them. For neurodivergent people, or anyone managing mental or physical health conditions, some days we wake up with fewer spoons than usual.
Here’s an example:
Let’s say we normally have 20 spoons per day. On a day when we’re feeling good, not overstimulated, and have lots of energy, doing something like taking a shower may only take 2 spoons. Brushing your teeth may only take one spoon. But, on a day when you are in burnout, depression, feeling chronic pain, or lack complete motivation to complete tasks, taking a shower may actually cost you 5 spoons, and brushing your teeth may cost you 3. You have far less energy or bandwidth to complete very many things, no matter how simple they are!
These days, the energy is scarce. Basic tasks can seem overwhelming!
Low-spoon days may show up when you’re:
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You’re overstimulated or burned out
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You’re recovering from social interaction or sensory overload
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Depression, anxiety, or executive dysfunction kicks in
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You’re navigating chronic pain or fatigue
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You just woke up tired, and everything feels too much
I can tell you from personal experience that these days can bring up a lot of guilt and shame. We constantly feel like we need to be “doing”, “hustling,” and “being busy”. If we are struggling to get up of the couch or even out of bed, it can be easy to feel like we’re lazy.
It’s not laziness or a lack of willpower. It’s your body and brain saying, “We need to go gentle today.”
And that’s okay!
Why does food matter?
Food is essential, but figuring out what to eat, prepping ingredients, and cleaning up afterward can feel like climbing a mountain when your spoons are gone. That’s why having low-effort, low-prep, sensory-friendly foods ready to go can be a game changer.
In my next section, I’ll share a curated list of neurodivergent-friendly foods you can stock in your kitchen so that future-you has options, even on the hardest days.
Because nourishment shouldn’t require spoons you don’t have!
The list I’ve created contains healthier options and not a lot of “junk food” for a reason. Those who are neurodivergent or chronically ill also often struggle with nutrient deficiencies. So, any opportunity to eat more nutrient-rich foods the better it is for our bodies!
Here’s a list of low-effort, low-prep, sensory-considerate foods to keep in your kitchen or pantry:
Pantry & Shelf-Stable Staples
These require little to no prep and are comforting or bland enough for sensitive days.
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Canned soups and stews (look for pop-top cans)
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Dry cereal (good as a snack too)
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Microwave-ready rice or pasta pouches
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Canned beans (can be eaten straight or warmed)
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Canned tuna or chicken (great with crackers, on a salad, or in a wrap)
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Trail mix or mixed nuts
- Oats or overnight oats jars (prepped ahead or instant cups)
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Nut butters (almond, peanut, sunflower)
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Whole grain crackers or rice cakes
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Low-sugar granola bars or protein bars (look for ones with fiber & healthy fats)
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Unsweetened applesauce or fruit cups in juice
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Shelf-stable almond milk or oat milk for smoothies or cereal
Freezer Essentials
Quick to microwave, often comforting, and require no cutting or seasoning.
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Frozen meals (choose ones you know you like!)
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Frozen veggies (steamable bags are great)
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Frozen fruit (for smoothies or snacking)
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Microwavable burritos or wraps
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Pre-cooked frozen proteins (like meatballs, grilled chicken, or veggie burgers)
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Frozen smoothie packs or fruit + protein powder
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Frozen brown rice or quinoa pouches (I love to batch cook rice when I have the energy, and then freeze it to each on low-spoon days).
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Frozen turkey or veggie burgers
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Frozen soup with clean ingredients (look for lower sodium)
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Cauliflower rice stir-fry mixes
Fridge Go-Tos
Minimal prep, sensory-safe, and versatile.
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String cheese or cheese cubes
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Hard-boiled eggs (you can buy pre-cooked)
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Deli meat or tofu slices
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Pre-cut veggies or baby carrots
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Hummus, guacamole cups, or tzatziki
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Pasta salad
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Pre-washed salad greens (eat straight from the container if needed!)
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Greek yogurt (plain or low-sugar) – add fruit or a drizzle of honey
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Cottage cheese + fruit or tomato
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Rotisserie chicken (pre-shredded for zero effort)
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Washed grapes, berries, or apple slices
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Mini salads with pre-washed greens + simple dressing
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Boiled edamame (buy frozen steam-in-bag)
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Chia pudding (store-bought or prepped ahead)
Hydration Helpers
Sometimes we forget fluids—make hydration more appealing or easy.
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Coconut water
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Juice boxes or pouches (easy to grab)
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Flavored water or seltzer (My favorite water enhancer is Stur. It is sweetened with stevia)
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Electrolyte packets with no added sugar (like LMNT or Nuun)
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Herbal teas (try ginger, chamomile, or peppermint)
Comfort & Sensory-Safe Treats
On hard days, comfort is nourishment too.
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Chocolate chips or small chocolate bars (I always have chocolate on hand)
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Soft candies (like gummies or marshmallows) Some days you may need a sweet pick me up, and that’s okay!
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Mints or gum (helpful for stimming or grounding)
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Warm beverage options (tea, hot cocoa mix, instant coffee)
Tips to Make It Even Easier:
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Keep a “no-spoon day” basket with ready-to-eat snacks and hydration.
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Organize the fridge and pantry by energy level—top shelf = zero prep.
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Use color-coded labels or bins (like green = grab-and-go, red = some effort).
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Prep a few things on higher-energy days—like washed grapes, pre-made wraps, cooked rice, or freezer meals that you can throw in your slow cooker.
Low-Spoon Meal Combos (No Cooking Required)
It’s important to have some quick, low-spoon meal ideas on hand, because you always need to eat! Here are a few simple ideas that don’t require a lot of energy.
Wrap with hummus, shredded chicken, & spinach
Greek yogurt bowl with chia seeds + berries
Crackers + tuna pack + baby carrots
Microwave brown rice + canned black beans + salsa
Hard-boiled eggs + fruit + trail mix
Smoothie with frozen fruit, nut butter, & oat milk
I will be featuring more low-spoon recipes and meal ideas to help you on those challenging days!
