8 Quick Food Fixes for When It’s 3 AM and You’re Having a (Hangry+Sad) Meltdown

By: Hagar Ezzo

Ladies, gentlemen, and everyone in between, let’s be honest – we’ve all been there. It’s 3 in the morning, everyone’s asleep and you’re having a mental breakdown for whatever reason (probably school or love life drama). What do you do? You eat, that’s what. It’s the only thing you can do when your brain decides to torture you. What do you eat? You have no idea. It’s pitch black, there’s no around but you, your crisis, and your raging appetite. Now that I’ve set the scene for a horror movie, let’s get down to business.

I, for one, am guilty as charged when it comes to stress eating during breakdowns, but who wants to whip out a bunch of pots and pans in the midst of an existential crisis? Definitely not me, and I don’t think you’d want to either – so here’s a list of easy as hell (and good as hell) foods to make while you get through whatever you’re going through. 

1. Bread Pizza 

It’s pizza, just the 5 minute bread version of it. Still good, btw. Plus, making this at 12 years old really had me feeling like Gordon Ramsey, so you know it’s good. 


  • bread (Any kind will do, whole wheat, white, toast, baguette, literally anything) 
  • cheese 
  • tomato Paste (Add a pinch of garlic powder, sugar, salt, and pepper for taste.) 
  • toppings of your choice 


1. Heat a pan and add about a tablespoon of oil or butter to it. Make sure you have it on low heat or else the bread could burn. 

2. Place your bread slice in the pan and lightly toast it, then flip and repeat. 3. Add your tomato sauce, cheese and toppings and place a lid onto the pan. 4. Cook until the cheese melts and the bread is toasted, and voila! 

2. Macaroni and Cheese in a Mug 

As if making pasta couldn’t be easier, this recipe is definitely going on my list – outside of breakdowns too. 


  • 1/2 cup elbow macaroni 
  • 1/2 cup water 
  • 1/2 cup shredded cheddar 
  • Optional: salt, pepper, hot sauce 


1. Add your water and macaroni to an extra large mug. Be sure to place the mug on a plate to catch any water spilled when cooking. Your macaroni should only rise to 1/3 or at most 1/2 of the mug. 

2. Microwave for 1 minute. Then, Remove the mug and stir the macaroni. Make sure to loosen any macaroni that may be stuck to the bottom of the mug.

3. Microwave for another minute, your macaroni should almost be done at this point but it still may be a bit moist. 

4. Continue to cook and stir your macaroni in 30 second intervals. If it gets too dry, add a tablespoon of water. 

5. When your macaroni is fully cooked, quickly add in your cheese and stir until it’s melted entirely. Add salt, pepper, or hot sauce if you desire and mix. 

3. French Toast 

If you’re more in the mood for sweets, this one’s definitely for you. You can’t really go wrong with french toast. 


  • 1 egg 
  • ½ a teaspoon cinnamon 
  • 1 teaspoon vanilla extract 
  • ¼ cup of milk 
  • 4 slices of toast 
  • Toppings of your choice 

(you can alter the portions depending on how many slices you want) 


1. Beat the egg, vanilla extract, and cinnamon together. 

2. Stir in your milk to the mixture. 

3. Heat your pan and add 1 tablespoon of oil/butter to it. 

4. Dip your toast into the mixture and evenly coat both sides. 

5. Cook the slices on medium heat until golden brown on both sides. 

6. Add the toppings of your choice (nutella, banana slices, syrup, sugar, strawberries, seriously whatever you want) 

4. Microwave Brownies 

Another microwavable one! Brownies are probably the best thing to ever happen to (wo)mankind. Quote me on this. Brb, while I go make this. 


  • 3 tablespoons of flour 
  • 3 tablespoons of brown sugar 
  • 3 tablespoons of cocoa powder 
  • 3 tablespoons of oil 
  • 3 tablespoons of water 
  • A pinch of salt 
  • ½ a teaspoon of vanilla extract 
  • 2 teaspoons of chocolate chips (optional, but why wouldn’t you?) 


1. Add together all your ingredients in a microwave safe mug, then mix in the chocolate chips.

2. Microwave for 45-60 seconds, and let cool. 

3. Add vanilla ice cream for the finishing touches and enjoy! 

5. Yoghurt Parfait 

This one doesn’t even involve any cooking, is super filling, and even healthy. It sounds fancy but it’s really easy to make.


  • Yoghurt (Plain or Flavored) 
  • Fruit (I personally think mangos/bananas/strawberries/berries taste best)
  • Granola 
  • Optional: honey/chocolate chips/nut butter


1. Grab a cup and add in a scoop of yoghurt. 

2. Then, add in a layer of fruit. 

3. Repeat until you reach the top of the glass and then top it all off with a layer of granola (and whatever else you choose). 

Surprise! You’re done. 

6. One-Pan Egg Sandwich 

If you haven’t been living under a rock, you’ve probably seen this sandwich somewhere on the internet. I don’t really get why people aren’t fond of eggs/egg sandwiches. Made properly, they honestly taste great. 


  • 2 eggs 
  • 2 slices of toast 
  • Toppings of your choice (cheese, lettuce, onions, chives, tomato, bacon, etc) 
  • Salt and pepper to taste 


1. Beat together 2 eggs in a bowl and add in a pinch of salt and pepper. 2. Heat a pan and add in a tablespoon of oil/butter. 

3. Pour your egg mixture in the pan and allow it to spread. 

4. Put in both of your bread slices next to each other in the pan before the egg fully sets. 5. When the egg is set, carefully flip it over. 

6. Wait for about 30 seconds and fold the omelet onto the bread. 

7. Add your toppings onto the sandwich and eat!

7. S’mores 

A childhood favorite of mine, s’mores are a snack that never disappoint. They’re more than easy to make and are suuuuuper good. 


  • Marshmallows 
  • Graham Crackers 
  • Chocolate spread
  • Optional: Lotus? 


On the stovetop: 

1. Place a piece of chocolate on top of a graham cracker. 

2. Skewer a marshmallow and hold it over the flame until it’s as roasted as you desire. 3. Place the marshmallow onto the chocolate and place a graham cracker on top, making a “sandwich”. 

In a Microwave: 

1. Place the marshmallow and chocolate piece in between 2 graham crackers. 2. Microwave your s’mores for 15 seconds and enjoy! 

8. Smoothie Bowls 

Smoothie bowls are another healthy quick-fix on this list, and are easy to make once you’ve got the concept down, so here’s the recipe for a strawberry-banana smoothie bowl! 


  • 1 frozen banana 
  • 1 1/2 cups of frozen strawberries 
  • ½ cup of milk
  • Optional Toppings: Fruit, Chia Seeds, Dates, Nut Butter, Coconut Flakes, Almonds, etc. 


1. Add your frozen fruit to a blender and blend on low until it looks somewhat like dip ‘n’ dots. 

2. Add in a few splashes of milk (dairy or non) and blend until it has the consistency of soft serve. 

3. Once you’re done blending, transfer your smoothie into a bowl and add your toppings. 

These quick-fixes are some of the easiest I’ve come across, and can be made with no effort or experience in the kitchen whatsoever (which is perfect for me). I can see a few of these becoming my comfort foods, tbh. Anyway, I hope you guys try out these recipes for yourself and hopefully you like them. On a serious note, if you have a problem with binge eating and it’s getting out of hand – please get help. If it’s taking a toll on you and your mental health, PLEASE GET HELP. Take care of yourselves and stay safe!

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