Some days feel heavier than others. When you’re drained or dealing with heartbreak, the last thing you want is a complicated recipe — but you still need to eat. Feeding yourself is one of the simplest ways to care for yourself.
This isn’t about impressing anyone. It’s about easy, comforting meals that come together quickly and genuinely satisfy, even on emotionally exhausting days.
Let’s get cooking—or rather, let’s get barely cooking.
Breakfast: PB&J Rice Cakes
This is strategic assembly, not cooking. When you’re too tired to try, this sweet-salty combo gives quick energy and feels surprisingly satisfying.
Prep time: 3 mins | Cook time: 0 mins | Serves: 1
Ingredients
- 4-5 rice cakes or crackers
- Peanut butter or almond butter
- Jam or Nutella
- Banana slices
- Honey drizzle
- Sea salt (trust the process)
Method
- Spread peanut butter on rice cakes.
- On some, add jam; on others, add banana slices.
- Drizzle honey on the banana ones.
- Sprinkle a tiny bit of sea salt on top.
- Arrange on a plate.
Why it works
No cooking required. Protein, carbs, and natural sugars keep you steady, and the sweet-salty balance hits the spot. Plating it makes it feel intentional.
Lunch: Mexican Rice Bowl
Warm, filling, and made from pantry staples. It’s what you throw together when effort is low, but hunger is real.
Prep time: 5 mins | Cook time: 10 mins | Serves: 1
Ingredients
- 1 cup cooked rice (leftover works perfectly)
- 1/2 cup canned black beans or kidney beans, drained
- 3 tablespoons salsa (mild or spicy)
- A handful of grated cheddar cheese
- 2 tablespoons sour cream or Greek yoghurt
- A handful of crushed tortilla chips or nachos
- Optional: chopped coriander, jalapeños, lime wedge, and hot sauce
Method
- Combine rice and beans in a bowl, microwave for 1-2 minutes until warm.
- Mix the salsa directly into the warm rice and beans.
- Sprinkle grated cheese on top while hot so it melts.
- Add a dollop of sour cream in the centre.
- Crush tortilla chips directly over the bowl.
- Add coriander, jalapeños, lime, or hot sauce if desired.
- Mix and eat straight from the bowl.
Why it works
Flexible and hard to mess up. Swap ingredients if needed. It’s hearty enough to keep you full and simple enough for foggy days.
Snack: Cheesy Quesadilla
Warm, crispy, cheesy comfort with minimal effort. Real food in five minutes.
Prep time: 3 mins | Cook time: 5 mins | Serves: 1
Ingredients
- 2 tortillas or wheat rotis
- A handful of grated cheese
- 1 teaspoon butter
- Optional: cooked chicken, beans
- Ketchup or hot sauce for dipping
Method
- Heat a pan on medium heat.
- Place one tortilla in the pan and sprinkle cheese all over.
- Add any leftover chicken or vegetables on top of the cheese.
- Place the second tortilla on top and press down gently.
- Cook for 2 minutes until the bottom is golden, then flip carefully.
- Cook another 2 minutes until the cheese is melted and both sides are crispy.
- Cut into triangles and eat with ketchup or hot sauce.
Why it works
Four ingredients, one pan. The crispy-cheesy combo feels comforting, and leftovers taste better with melted cheese.
Dinner: Instant Ramen Upgrade Bowl
Fast, warm, and filling. This is comfort ramen with just enough upgrade to feel nourishing.
Prep time: 2 mins | Cook time: 8 mins | Serves: 1
Ingredients
- 1 packet instant ramen
- 1 tablespoon sesame oil or butter
- 1 tablespoon soy sauce
- 1 egg
- A handful of spinach or any greens
- Spring onions (if you have them)
- Hot sauce or chili oil
Method
- Boil water and cook ramen according to the packet instructions.
- One minute before done, crack the egg directly into the pot without stirring.
- Add spinach in the last 30 seconds.
- Drain most water, leaving about 1/4 cup.
- Add sesame oil, soy sauce, and seasoning packet.
- Mix gently and top with spring onions and hot sauce.
Why it works
Ready in under 10 minutes. The egg adds protein, the greens add balance, and it delivers comfort when your energy is low.
Dessert: Stovetop S’mores Dip
Gooey chocolate and toasted marshmallows in minutes. Late-night comfort without baking.
Prep time: 2 mins | Cook time: 5 mins | Serves: 1
Ingredients
- 1/2 cup chocolate chips (dark or milk chocolate)
- 2 tablespoons cream or milk
- 1 cup mini marshmallows (or 8-10 regular marshmallows, torn)
- Digestive biscuits, graham crackers, or cookies for dipping
- Optional: pinch of sea salt
Method
- In a small skillet, add the chocolate chips and the cream.
- Heat on low flame, stirring constantly for 2-3 minutes, until chocolate melts completely.
- Remove from the heat once the chocolate is smooth.
- Spread mini marshmallows evenly on top of the melted chocolate.
- Cover the skillet with a lid and return to very low heat for 2-3 minutes.
- The trapped heat will gently toast the marshmallows from below while keeping them gooey.
- Check after 2 minutes—bottoms should be lightly golden and marshmallows soft.
- Remove from heat and let cool for 1 minute.
- Sprinkle sea salt on top if desired.
- Dip biscuits straight into the pan.
Why it works
Chocolate boosts mood, marshmallows bring nostalgia, and eating straight from the pan feels indulgent. Small pleasure, big comfort.
The Real Talk: Why These Recipes Matter
When life feels heavy, cooking something elaborate can feel impossible. But skipping meals or surviving on snacks only leaves you feeling worse.
These recipes sit in the middle. Simple enough to make without thinking, yet satisfying enough to feel like a real, nourishing meal.
Here’s what makes them genuinely breakup-proof:
- Minimal prep: 5 ingredients or fewer. No complicated chopping.
- Low mental load: Simple steps, no overthinking required.
- High satisfaction: Easy, but genuinely tasty and comforting.
- Flexible: Missing something? Swap it or skip it. They still work.
Your Breakup Food Survival Kit
Keep these staples in your kitchen so you can make at least one of these recipes anytime:
Pantry:
- Instant ramen packets
- Rice (or ready-to-eat rice packets)
- Canned beans
- Salsa
- Peanut butter
- Chocolate chips and marshmallows
Fridge:
- Eggs
- Cheese slice or grated
- Sour cream or Greek yoghurt
- Tortillas or rotis
- Spinach or greens
Snacks:
- Rice cakes or crackers
- Tortilla chips
- Digestive biscuits
With just these items, you can make something edible even on your worst days.
Final Thoughts: You’re Doing Better Than You Think
If you’re cooking for yourself, even if it’s just ramen with an egg, you’re doing better than you think. Some days are heavy, and simply making something warm is a quiet way of showing up for yourself.
These meals will not fix everything, but they will give you one small win. So make the ramen, grill the quesadilla, build the rice bowl. Sometimes self-love is as simple as making sure you’re fed.
Because you deserve comfort food, especially when you need comfort most.
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