Make holiday meal prep easier when living with a chronic illness

For some people, preparing for the holidays means spending more time than usual in the kitchen.

And while cooking big meals or baking desserts can be enjoyable, these activities can also be tiring – and sometimes even painful – for anyone living with chronic health issues.

As an occupational therapist at The Ohio State University Wexner Medical Center’s Dodd Inpatient Rehabilitation Hospital, I often share these meal prep tips with patients recovering from strokes, traumatic brain injuries or other chronic health concerns.

Weekly holiday meal prep checklist with energy-saving tips

Preparing for the holidays can be joyful but also physically demanding, especially for individuals managing a chronic illness. This weekly checklist is designed to help you plan and execute your holiday meal prep with ease, incorporating energy-saving tips to reduce fatigue. This will make the process more manageable and allow more time to enjoy with family and friends.

Three weeks before the meal

Checklist:

• Plan your menu and guest list.
• Choose simplified recipes or find shortcuts.
• Begin shopping for non-perishables.
• Consider catering for main dishes.

Energy-saving tips:

• Schedule planning during your peak energy times.
• Break planning into short sessions with rest in between.
• Use a digital list or voice assistant to reduce physical effort.

Two weeks before the meal

Checklist:

• Cook and freeze dishes like casseroles or baked goods.
• Chop and freeze vegetables or grind nuts.
• Organize your kitchen and set up a staging area.

Energy-saving tips:

• Sit while prepping ingredients.
• Use a rolling cart to move items.
• Spread tasks over several days to avoid overexertion.

One week before the meal

Checklist:

• Shop for fresh and refrigerated items.
• Gather easy-grip utensils and electric tools.
• Finalize serving plans (buffet-style or catered).

Energy-saving tips:

• Use curbside pickup or online grocery services.
• Shop during less busy hours to reduce stress.
• Ask a friend or family member to assist with errands.

Two to three days before the meal

Checklist:

• Peel and chop vegetables (consider using a food processor).
• Assemble dishes to refrigerate or bake later.
• Set up disposable tableware for easy cleanup.

Energy-saving tips:

• Take frequent breaks and stretch gently.
• Use timers to remind yourself to rest.
• Delegate tasks like table setup or dessert prep.

Day of the meal

Checklist:

• Reheat and serve food.
• Enjoy the meal with loved ones.

Energy-saving tips:

• Sit while serving or plating food.
• Use buffet-style setup to reduce movement.
• Let others handle cleanup.

Holiday meal preparation can be a rewarding experience, but for individuals living with chronic illnesses, it often requires thoughtful planning and energy conservation.

By following a structured weekly checklist and using practical energy-saving strategies – such as sitting while prepping, using assistive tools, and delegating tasks – it's possible to reduce physical strain and enjoy the season more fully. These tips empower individuals to participate in holiday traditions while prioritizing their health and well-being.