Calorie Tracking with Chronic Fatigue

The Chronic Fatigue Reality

ME/CFS (Myalgic Encephalomyelitis/Chronic Fatigue Syndrome) creates unique challenges:

• Too tired to cook — Even simple meals feel overwhelming
• Too tired to eat — Appetite may be low
• Post-exertional malaise — Activity (including cooking) causes crashes
• Brain fog — Hard to plan or track
• Possible weight changes — Both loss and gain are common

Should You Track with CFS?

Maybe, with modifications:

• Tracking might help ensure you're eating enough
• But don't let it become another energy drain
• Photo tracking is less taxing than manual entry
• Approximate tracking is better than exhausting perfectionism

Priorities for CFS Nutrition

1. Eat SOMETHING — Any food beats skipping meals
2. Stay hydrated — Dehydration worsens fatigue
3. Blood sugar stability — Prevents energy crashes
4. Protein at each meal — Supports muscle maintenance
5. Easy-to-eat foods — Remove barriers to eating

Zero-Effort Foods

Stock these for low-energy days:

• Pre-washed fruit (grapes, berries)
• String cheese
• Greek yogurt cups
• Nuts (pre-portioned)
• Nut butter packets
• Protein shakes (pre-made)
• Deli meat
• Baby carrots
• Frozen meals (better than skipping)

Energy-Saving Meal Strategies

• Batch cooking on good days — Freeze portions
• Meal delivery services — If budget allows
• Accept help — Let others cook when offered
• Appliances help: Microwave, slow cooker, rice cooker
• Keep food by bedside — For bad days
• Sit while prepping — Use a stool in kitchen

Sample Low-Energy Day: ~1,500 cal

• Morning: Protein shake (pre-made) (200 cal)
• Late morning: Greek yogurt + granola (easy container) (300 cal)
• Afternoon: Cheese + crackers + grapes (350 cal)
• Evening: Frozen meal (400 cal)
• Night: Peanut butter toast (250 cal)

This isn't perfect nutrition — it's survival nutrition, and that's okay.

Foods That May Help Energy

No magic cures, but some people find benefit from:

• Regular protein — Stable blood sugar
• Complex carbs — Sustained energy release
• Iron-rich foods — If anemic (get tested)
• Anti-inflammatory foods — Fish, vegetables, olive oil
• Adequate fluids — Dehydration mimics fatigue

Be Compassionate with Yourself

• Eating cheese and crackers in bed is fine
• Frozen meals are perfectly acceptable
• Not every meal needs to be balanced
• Your job is to nourish yourself, not perform perfection
• Rest is more important than meal prep