Oof. I have a different musculoskeletal problem with a far less interesting story behind it, but functionally a quite similar limitation that also prevents much... verticality. I completely hear you on the mindless zombie complications too, it's fucking awful. I'm sorry we have both found ourselves in this shitty boat!
The meal makes good sense. 30 mins is a fair bit though, so I can see why you space it our that far.
If you ever feel like something a little different, maybe one of my tricks might help you. I order delivery... but I extend it out by nuking potatoes and frozen vegetables. A potato the size of my fist takes 3 mins 30 in my microwave, broccoli and spinach similar from frozen. The tinned tomatoes I buy are also a "heat up and add flavors" quick option because they're not watery.
One curry from my local Indian place that has way too much sauce turns into 3 meals with a much better nutritional balance when I dump any or all of those in. They're done before the food even arrives, i don't have to watch an appliance with a flame, or clean much, and the cost per portion reduces to something sensible.
opioids made me intolerant to dairy,
TIL that's a thing. I just have to ration mine to a ridiculous degree at a low dosage or i get the more common peristalsis problems in a very unpleasant way.
I’m managing the rollercoaster ride to make the ups and downs as tolerable as I can.
Amen. And I wish you the best of luck in doing so.