It's #WorldMentalHealthDay ! What better time than to drop that neurodiverse meal prep guide huh?
[LONG THREAD]

So a few things to note down:
1.) Cultural context is Kenyan and probably East African.
2.) These are as healthy as I've figured can possibly be
3.) These prioritize survival first, before taste.
4.) But we'll still try to make it as tasty as possible anyway

5.) Neurodiverse meaning- You have a diagnosis of one or more mental health conditions that can and/or do color your experience of daily life
6.) Neurotypical meaning- You do not have a diagnosis... Yada yada yada
I may use these terms in this thread

LEVEL 1 - A really heavy moment.

Y'all know the drill. Even mustering up the energy to shower is almost impossible. You want to hide and mope and cry.
OR
You're so buzzed up with energy and purpose for big things that eating seems mundane and a chore

Manic/Depressives, ADHD/Autism spectrum fam in hyperfocus mode and anyone else comorbid with depression/anxiety, y'all feel the vybes

1.) Rice. Salt, water, maybe oil, boil. That's it. Make enough that it can last for probably a week. Try choose nutrient dense rice like brown rice instead too.
2.) Ugali. In Kenya, maize flour is fortified with essential vitamins after Kibaki did a thing sometime back

cook over low heat after the boiling stage so it doesn't burn and you can even have a chair in your kitchen to sit as you wait it out, slowly.
3.) Boiled or steamed veggies - Buy pre-cut Dark leafy greens from your Mama Mboga. Spinach, Managu etc...

Boil or steam them till their colour is vibrant and deep. Not till it goes an off dead-like colour. This way the nutrition stays in the veggie and doesn't seep into the water. Also takes less time.

4.) Yogurt.- Plain or flavored, this is how you can get your low-effort fat and protein.
BONUS TIP: Make a simple salad dressing for your Boiled/steamed veggies with some lemon and regular vegetable oil plus now salt, for some taste.

Note that the ingredients thus far are all available at your local kiosks and are relatively cheap. You could spend 200 max that particular week as you wait for the funk to pass.

LEVEL 2: Better. Not so much but more meh than woe. Lol.

You can wash your face, maybe tend to your teeth and shower very slowly
OR
You're coming off the high/Starting to Loose interest in the thing you felt was the most important thing hahaha!

1.) Rinse and repeat for rice and Ugali for your carbs.
2.) Noodles. Boil and flavor them. That's straight forward.
3.)Ngwashe and Nduma and Waru. These can be baked or Boiled. If you wash them well, you don't have to peel. Salt and oil for taste (oil if baking)

4.) Stir fry veggies - I ask my Mama Mboga to cut my Mishiri (green beans) and carrots. Toss that into some low to medium heat with some oil (carrots first) and push them around till they soften but are still crunchy. Keeps for a week in the fridge.

You can low-effort sauté your dark leafy greens like this too btw. Minus onions if you can't be bothered to use a knife. They'll be just aiit.
5.) Eggs. Scrambled or sunny-side up. You can mix them right in the pan. Salt and pepper. I love how versatile and cheap they are.

BONUS TIP: Helps to always have dried spices laying around. They can be added to whatever for some flavor.
I also like honey because it gives some complexity to your savorys.
My more advanced salad dressing for example
-3 parts oil
-1 part acid
-1/2 sweetener (optional)

So my go-to has :- chilli infused Canola Oil, white vinegar substitute and honey.

LEVEL 3 - Can almost pass as a neurotypical.
You can shower now! Albeit with some reluctance lol
OR
You're less conqueror-of-the-world and more meh. The new hobby is old now or you've realized it's unsustainable lmao

This is the best place to stock up on actual yummy things to tide you over incase you're back to level 1 later.

Here, you prioritize ability to be edible for a while as well as taste.

1.) Pilau. Yummy AF. If it's dry, can hold you over for some time.
2.) Chapatis/Naan/Savory mahamri and maandazi. Whatever will go well with a stew or salad.

3.) Dry-fry meat or protein vegetables. Here I dry fry my beef/goat or beans/ndengu in onions, garlic, spices and dhania. Y'all taught me tomatoes will make a food go bad quick so I tried ommiting them and it worked! Keeps for 4-6 days in a colder than kawaida fridge

4.) A High-effort salad. Can literally have whatever you want. Just choose nutrient dense veggies and fruits. Yes! Fruits! Makes it interesting too.
Some examples, kachumbari with avocado.
-Cucumber, tomato, steamed cabbage and Hoho (have vitamin C) and passion fruit

BONUS TIP: Stock up on fruits too. Bananas are good for breakfast and snacks and desserts. Try and eat what happens to be in season. I'm excited for mangoes soon!!!
Porridge, oatmeal and some cereals are fairly low-effort and more nutrient dense than say, most breads?

Not trashing bread btw. I also acknowledge its easy to prepare and eat. Just giving more options too.
Alot of these can also be eaten as breakfast foods so try and make lots and lots.

There you have it! Healthy basic survival food lol! For a single Kenyan.

Please feel free to add more tips and in different contexts too.
Also, feel free to ask questions if any.

Neurodivergents in family settings, I'm curious to how you do it for example.