Breakdown Meal Plan

You don’t need to be mid-breakdown to use this plan—but if you are? You’re in the right place.

This meal plan is for anyone who’s unwell, overwhelmed, under-supported, or simply too done to care about washing dishes. It’s built for one person trying to eat well with the barest scraps of time, energy, or mental capacity.

You won’t find soufflés or batch-cooked quinoa here.
You will find:

• Nutrient-dense meals

• Minimal prep

• Zero shame

• And a full permission slip to use disposable 16oz soup containers because energy conservation > eco-perfectionism when you’re just trying to f*cking survive.

Yes, the environment matters. But so does your nervous system. So for now? Let the healthy, well-resourced, kale-blending crowd carry the composting load. You’ve got more important shit to do—like staying alive and nourished.

The government recommends 5 portions of fruit and veg per day.
I aim for 6—one for every ACE (Adverse Childhood Experience) I scored on the trauma bingo card.

Let’s feed ourselves like we matter.
Even when it feels like we don’t.

Quick disclaimer: I’m not a doctor, dietitian, or nutritionist—I’m just someone who’s been through it, fed herself through the chaos, and lived to share the recipes. These meals weren’t designed in a lab—they were born in a breakdown, tested in a tiny kitchen, and kept because they actually worked for me.

Shopping List

• 16oz disposable soup containers from Amazon
• A bag of frozen CHOPPED spinach. Not the whole leaf, we want this to be barely noticeable. Full leaf has a tendency to go a bit slimy.
• Frozen edamame if you’re trying to hit protein goals
• Frozen raspberries
• Tinned potatoes
• Tinned chickpeas
• Eggs
• Porridge
• Cinnamon
• Sriracha