If you’ve ever thought, OMG, I have to feed myself AGAIN? ALREADY?, you’re not alone. As an intuitive eating and eating disorder nutritionist, I hear this all the time from my clients—and I’ve felt it myself, too. Decision fatigue around meals can be exhausting, especially if you’re in recovery from an eating disorder or trying to build a more peaceful relationship with food.

So, let’s talk through three simple, practical strategies to help make meal decisions easier and reduce the stress of feeding yourself.

Strategy 1 to Beat Meal Decision Fatigue: The Recipe Binder

When meal fatigue sets in, even searching online for a recipe can feel like too much. That’s why having a tangible binder filled with reliable, go-to meals can be a game-changer.

Here’s how to create one:

• Print out recipes you enjoy and organize them into categories (breakfast, lunch, dinner, snacks).
• Include meals that feel safe and familiar, as well as some for when you have more energy to experiment.
• Keep the binder somewhere easily accessible, so you can flip through it quickly when deciding what to eat feels overwhelming.

A printed binder removes the distraction of endless scrolling and gives you a curated list of meals that work for you.

Strategy 2 to Beat Meal Decision Fatigue: The Meal Level System

This is one of my favorite tools because it honors where you’re at in the moment. Some days, you have the energy to cook something from scratch, and other days, even making a sandwich feels like too much. The Meal Level System helps you categorize meals based on how much effort they take. For example:

• Level 1: Absolute easiest, minimal effort meals (microwave meals, cereal with milk, yogurt with granola).
• Level 2: Slightly more effort (toast with toppings, scrambled eggs, smoothies).
• Level 3: Basic cooking (pasta with jarred sauce, simple stir-fries).
• Level 4: Cooking with more steps (sheet pan meals, homemade soup).
• Level 5: Fully engaged cooking (trying a new recipe, baking from scratch).

Having a framework like this allows you to meet yourself where you are. If you’d like a downloadable guide to fill out your own levels, click here!

Strategy 3 to Beat Meal Decision Fatigue: The Wheel of Meals

If making decisions feels like too much, let fate decide! You can create a meal decision wheel using a free tool like wheelofnames.com.

How to use it:

• Enter your go-to meals into the wheel.
• When you can’t decide what to eat, give it a spin!
• Use this in combination with the Meal Level System—have different wheels for different levels if that’s helpful.

This strategy completely removes the pressure of deciding and turns meal planning into something fun and easy.

Which Strategy Will You Try to Help Beat Meal Decision Fatigue?

Whether you’re creating a recipe binder, using the Meal Level System, or spinning the Wheel of Meals, know that there’s no “right” way to make food decisions. The key is to reduce stress and meet yourself where you are.

Need extra support? Learn more about my services here!

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A post shared by Ellen | Eating Disorder + Intuitive Eating Support (@yourantidietbff)