If you live with a chronic illness, you already know that cooking can feel different for us. Some days, making a full meal feels easy. Other days, even pouring cereal takes effort.
That’s where the Spoon Scale comes in — my way of helping you quickly see how much energy (or how many “spoons”) a recipe might take.
The term “spoonie” comes from The Spoon Theory by Christine Miserandino — a metaphor for how people with chronic illness measure their daily energy. Every task costs a certain number of spoons, and when we run out, that’s it — we’re done for the day.
Here at Spoonie Supper Society, I use the Spoon Scale to show how much effort a recipe might take from start to finish.
🥄 The Spoon Scale Breakdown
0–1 Spoons → Flare Day Friendly
These are your “no energy required” meals.
Think: toss-together snacks, freezer meals, microwave magic, or just assembling what’s already ready.
Perfect for days when standing up is optional.
2–3 Spoons → Low-Spoon Recipes
Minimal prep, minimal cleanup.
These usually rely on the slow cooker, sheet pan, or Instant Pot.
You’ll spend 10–15 minutes getting things ready, and then the appliance takes it from there.
4–5 Spoons → Medium-Spoon Recipes
A little more involved — maybe some chopping or a bit of stovetop stirring.
These are the recipes for “okay” days when you’ve got a little more gas in the tank and want something cozy and home-cooked.
6+ Spoons → High-Spoon Cooking
These are your “I feel pretty good today” projects — multiple steps, longer cook times, or more cleanup.
Think roasts, casseroles, or homemade baked goods.
đź’ˇ How to Use the Scale
Each recipe on this site includes a Spoon Level rating, shown with a cute little spoon graphic so you can instantly tell how much energy it’ll take.
You’ll also find the full Spoon Scale in the sidebar, and this page linked at the bottom of every post — so if you’re new here, you’ll always know what the spoons mean.
Because cooking should feel doable — not draining.
🧡 A Note About Spoons
The Spoon Scale is meant as a gentle guide, not a rulebook.
Everyone’s spoons are different — some of us have teaspoons, some have tablespoons, and some days it feels like we’re down to a coffee stirrer.
Your capacity can change from day to day (or even hour to hour), and that’s okay.
Use this scale as a tool to help plan, pace, and give yourself grace — not as a measure of what you should be able to do.
Because here, we celebrate every meal — even if it’s just reheating leftovers or ordering takeout. You still fed yourself, and that’s enough. 🥄💛
🩵 From One Spoonie to Another
Every recipe here was created with real life in mind.
You’ll find comfort food, low-effort hacks, and realistic kitchen tips — all written by someone who gets it.
Whether you’re having a high-energy day or running on empty, there’s something here that’ll help you feed yourself with a little more ease (and love).
Ready to get started?
