My ‘and then add’ method makes meal prep easier with COPD

Living with chronic obstructive pulmonary disease (COPD) means learning to measure your energy the way other people measure ingredients. Every chore, errand, and meal asks for a little breath, strength, and stamina, and some days, you simply don’t have much to spare.

Over the years, I’ve learned that the secret to feeding myself well isn’t fancy recipes or complicated techniques. It’s something much simpler: starting with one dish and then adding to it.

Today, it was macaroni and cheese made with Velveeta. Tomorrow, I’ll brown a little hamburger and stir it in to make what my neighbor proudly calls “chili mac and cheese.” The next day, I’ll add smashed tomatoes and turn it into what my father always called slumgullion, a humble, hearty dish that tastes like the kind of thrift and creativity Appalachia is famous for.

This “and then add” method is like stacking quilt squares: Add one piece at a time until you’ve built something warm, comforting, and whole. I’m not starting from scratch every day. I’m stretching one effort into three meals, saving breath, time, and myself from the kind of exhaustion that sometimes hits so hard after cooking that I can’t even sit down and eat.

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Potatoes are another backbone of my kitchen. I cook five or six with their skins on in the Instant Pot — no peeling, no fuss. From there, the possibilities open up like a well‑worn recipe card:

• Add salt, pepper, and butter and eat them like a baked potato.
• Slice and brown them in butter for breakfast alongside eggs.
• Dice them with onion and fold them into an omelet.
• Layer them in a dish, pour melted cheese over top, and bake for a few minutes for quick scalloped potatoes.

One effort, many meals. One burst of energy stretched across days. It’s like turning one log on the fire into a whole evening of warmth.

Cooking in layers

And when I need something even easier, I let the appliances do the work. A roast with ranch dressing mix and an au gratin packet can simmer in the crockpot all day, filling the house with the kind of smell that makes you feel cared for. The leftover roast freezes beautifully for another day when you’re short on breath and low on energy.

Fresh vegetables round out the meal with little effort. Quarter a few tomatoes, peel and slice cucumbers, and suddenly you have a full plate and a complete meal built around that tender roast. The next day, add mashed potatoes, gravy, and peas, and you’ve created another full meal with almost no new work. And if you make enough mashed potatoes, you can turn the extras into potato cakes the next day.

This is how I cook now: in layers, in stages, in small bursts of effort that carry me through several days. It’s like setting out stepping stones — one at a time — until you’ve built a path you can walk without losing your breath.

People with COPD often hear about conserving energy, pacing themselves, and planning ahead. But nobody tells you how much those lessons apply in the kitchen. Meal prep doesn’t have to be a marathon. It can be gentle layering and a way to feed yourself without draining yourself.

My “and then add” method isn’t fancy, nor is it complicated. But it keeps me nourished, keeps me moving, and keeps me from ending the day too tired to enjoy the food I’ve made. And for anyone living with COPD, that’s not just a cooking strategy — it’s a lifeline.

If you have your own meal hacks — the tricks that help you stretch your energy, your groceries, or your breath — I’d love to hear them. We learn best when we learn from each other.

Note: COPD News Today is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of COPD News Today or its parent company, Bionews, and are intended to spark discussion about issues about chronic obstructive pulmonary disease.