The Low-Spoons Meal Planner

Most meal planners assume that any given evening you can chop, follow a recipe, and clean up afterwards. Some evenings you can’t. This one starts with a different question: how much energy have you actually got tonight?

You answer with a rough level — nothing, a little, a proper cook, or order in — and pick from there.

Inside there’s a week grid where you set the effort level first and the meal second. A bank of no-cook meals: no heat, no steps, assembly only. A bank of one-pan or microwave meals that take under ten minutes and leave one thing to wash. A shopping list sorted by aisle so you’re not walking the shop twice. A pantry and freezer inventory you fill in once and glance at before shopping. And a short flowchart for the nights you can’t decide — you answer in order and stop at the first yes.

It’s written for ADHD, chronic illness, burnout and the newborn-fog stage. The point is that you eat, not that you cooked.

What you get: a 12-page PDF, print or digital, undated. Not nutritional advice.