We have all been there. The news is constant, you are running on empty, and the last thing you want to think about is what to cook. “What’s for dinner?” stops being a simple question and starts feeling like a chore you cannot face. You lose your appetite, or you just lose the motivation to stand at the stove, even though you know you need to eat.
It is a frustrating loop, sure, but feeding yourself during a difficult time is not about cooking something impressive. It is about looking after yourself with whatever energy you have left.
Bahrain’s supermarkets, groceries, and stores continue to remain well-stocked with everything from fresh local produce to daily essentials. Whether you are heading to a hypermarket or the cold store around the corner, supplies are available and accessible. You don’t need to panic-buy; you just need a plan that requires little movement.
If you are cooking for a family while barely managing your own energy, simplicity becomes your best friend. The goal is to find the balance between nutrition and comfort. You want meals that actually sustain you, think complex carbs and proteins, that still taste like home. You are allowed to take the easy route. A warm, filling meal is a success, regardless of how many steps it took to get there.
Before the exhaustion hits, try to keep a few survival items in your cupboards. Focus on long shelf-life products that do the heavy lifting for you. Tinned chickpeas, lentils, and tomatoes are gold. Keep a bag of rice, a few shapes of pasta, and a jar of tahini or labneh.
In the freezer, always have a bag of frozen spinach or mixed berries. For fresh items, stick to basics like onions, garlic, lemons, and eggs. These ingredients are the building blocks of almost every comfort meal in the region, and they don’t require a special trip to the store when you’re depleted.
When you can’t think of what to make, start with an egg. Eggs are the ultimate crisis food because they are pure protein and take minutes to prepare. Scramble them, fry them in a bit of olive oil, or just boil them and serve with a little salt and pepper.
You can serve them with whatever you have in the fridge: a slice of cheese, a spoonful of labneh, or some leftover salad. Scoop it all up with toasted flatbread or even leftover rice.
If the thought of washing three different pans makes you want to cry, the one-pot pasta is your best friend. You don’t even need to drain the water. Add your pasta, a tin of tomatoes, a handful of frozen spinach, some garlic, and a splash of olive oil into a single pot. Add just enough water to cover it and simmer until the liquid reduces into a silky sauce. If you have some chicken in the fridge, toss that in for an extra boost of protein. It’s warm, it’s filling, and it’s done in fifteen minutes.
There is a reason why Mujaddara is a staple across the Middle East. It is the culinary equivalent of a warm hug. You don’t need to be precise here. Just cook your lentils and rice together in one pot with some cumin and salt. While that simmers, fry some sliced onions in a separate pan until they are dark and crispy. Pile the rice and lentils into a bowl, top them with the onions, a squeeze of lemon, and a dollop of cold yoghurt. It is simple, earthy, and provides the kind of slow-release energy that is perfect for a long day.
Tinned chickpeas are a lifesaver. Sauté one chopped onion, add a tin of chickpeas and a tin of tomatoes, and season with cumin. Let it simmer for about twenty minutes while you sit down and rest. This stew is incredibly versatile. You can stir in some spinach at the last minute, crumble some feta on top, or even slide a fried egg onto the surface. Eat it with a piece of warm bread. It’s a complete, nutritious meal that requires almost zero cognitive effort.
Never underestimate the power of fancy(ish) toast; it is a perfectly acceptable dinner. Toast a thick slice of good bread and top it with whatever you have. Try mashed avocado with chilli flakes, hummus with sliced cucumber, or tinned tuna mixed with a little lemon juice. If you want something sweet, labneh with za’atar and honey works beautifully. The trick is to put it on a real plate and sit at the table. Treating it like a meal instead of a snack over the sink makes a huge difference in how you feel.
If you have thirty minutes of active energy, use it to poach two or three chicken breasts in salted water with a bay leaf. Once they are cooked through, shred them with two forks. Now, you have a protein base that will last for three days. You can throw this chicken into wraps with pickles, toss it through your one-pot pasta, or pile it on top of rice. You can even eat it cold from the fridge at midnight. It is the most useful thing you can do for your future self.
Feeding yourself during a difficult time isn’t just about nutrition; it is an act of self-care. It’s a way of telling yourself that you are worth the effort, even when things feel heavy. Keep it simple, keep it easy, and just take it one meal at a time.
READ MORE: Why Routine Matters More Than Ever During Uncertain Times?
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