Let me guess: You’ve tried the meal prep Sundays and “perfect menopause meal plans.” But life happened, brain fog kicked in, and suddenly you’re standing in your kitchen at 6 PM with no idea what to eat.

Here’s what I’ve learned: The most important thing isn’t “eating perfectly.” It’s consuming foods that give you energy, make you feel good, and that you actually enjoy.

When you’re dealing with hormonal chaos, energy fluctuations, and brain fog, convenience isn’t lazy—it’s smart.

Three Game-Changing Tips for Easy (and Healthy) Eating

Tip #1: Stock Up on Grab-and-Go Items

Today’s grocery stores offer tons of convenient, healthy options:

• Pre-cooked rotisserie chicken
• Party trays with meats and pre-cut veggies
• Protein bars, hard-boiled eggs, Greek yogurt, hummus and crackers
• Frozen smoothie ingredients
• Pre-made salads and wraps with protein

Real talk: Yes, they cost more than scratch cooking. But a $3 pre-made salad beats a $12 drive-through meal or skipping meals entirely.

Budget hack: Make your own versions when you have energy, portion them out, and freeze for later.

Tip #2: Batch Cook When You Have Energy

When you do cook, make it count by doubling recipes:

• Slow cooker meals: Soups, stews, chili—set it and forget it
• Whole roasted chicken: Cook once, eat three ways
• Freezer favorites: Casseroles, meatloaf, veggie lasagna
• Pre-portioned containers: Stir-fries, grain salads
• Breakfast prep: Frittatas and quiches you can pre-slice

The goal isn’t Instagram-worthy meal prep. It’s having real food ready when decision fatigue hits at 6 PM.

Tip #3: Let Someone Else Do the Chopping

You don’t have to chop every vegetable yourself:

• Pre-chopped vegetables (fresh and frozen)
• Meal kit services (if budget allows)
• Pre-seasoned proteins ready to cook
• Frozen fruits and vegetables  (Frozen produce is often more nutritious than “fresh” produce that’s traveled thousands of miles). 

Simple Hand-Portion Guide

Forget measuring cups. Use your hands:

• Protein = Palm Size: 1-2 portions per meal (chicken, fish, eggs, Greek yogurt)
• Vegetables = Fist Size: 1-2 portions per meal (the more colorful, the better)
• Healthy Fats = Thumb Size: 1 portion per meal (avocado, nuts, olive oil)
• Carbs = Cupped Handful: Focus on fiber-rich options (quinoa, sweet potatoes, brown rice)

Many foods have multiple nutrients—salmon has protein AND fats, peanut butter has fats AND protein. Don’t stress about perfect categorization.

These are starting points, not rigid rules. Hungry? Eat more. Satisfied? Stop eating.

The Bottom Line

Some days you’ll nail the balance. Other days you’ll eat cheese and crackers for dinner. Both are fine. Both are human.

The goal isn’t to eat like a wellness blogger—it’s to fuel your body in a way that supports your energy and mood during this transition.

You’re not failing at healthy eating. You’re just trying to follow rules that weren’t designed for your real life. And your real life deserves food strategies that actually work.

Share