Tired of Thinking About What to Eat? A Simpler Way to Nourish Yourself in Perimenopause

You’re standing in the kitchen, staring into the fridge. Again. You’re tired, hungry, and completely over the question: “What’s for dinner?” Sound familiar?

If meal planning feels like just another exhausting task on your never-ending to-do list, you’re not alone, and you’re definitely not failing.

In perimenopause, decision fatigue is real, and what (and when) you eat can dramatically affect your mood, energy, cravings, and symptoms. But nourishing yourself doesn’t have to be complicated or perfect.

Why Food Feels So Overwhelming Right Now

Your brain is already managing hormone swings, low energy, brain fog, and the general chaos of life. Add societal pressure to “eat clean,” lose weight, and cook from scratch every night, and it’s no wonder many women feel paralysed by food decisions. You’re not lazy or unmotivated. You’re overloaded. Let’s take the pressure off and make eating well feel easier and more supportive.

What Your Body Actually Needs in Perimenopause

Balanced meals help to:

• Steady your blood sugar (goodbye, 3pm crash)

• Support hormone production

• Reduce cravings

• Improve mood, energy, and sleep

• Calm the nervous system

Here’s the formula to keep in mind: Protein + Fibre + Healthy Fats

You don’t need to count calories or follow a strict plan. You just need a simple way to build your plate.

The “No-Brainer Plate” Formula

When you’re too tired to think, this is your fallback guide:

1. Protein: eggs, chicken, fish, lentils, Greek yoghurt, tofu, cottage cheese

2. Fibre (mostly from plants): veggies, beans, lentils, berries, oats, whole grains

3. Healthy Fats: avocado, olive oil, seeds, nuts, oily fish

✨ Optional: Add a carb like sweet potato, brown rice, or wholemeal bread — especially if you’re active or hungry.

Easy Meal Templates (That Don’t Require a Recipe)

🥗 Lunch or Dinner Bowls

• Base: spinach, rocket, or cooked quinoa

• Protein: grilled chicken, tuna, or chickpeas

• Fibre: roasted veggies, tomatoes, cucumber

• Fat: drizzle of olive oil, seeds, or a boiled egg

🍳 5-Minute Breakfast

• Scrambled eggs on seeded toast with spinach

• Greek yoghurt with berries, nuts, and chia seeds

• Protein smoothie with frozen fruit, oats, and nut butter

🥪 Snack Combos to Steady Blood Sugar

• Apple slices + almond butter

• Oatcakes + cottage cheese

• Boiled egg + carrot sticks

• Hummus + cucumber + crackers

• Greek yoghurt + pumpkin seeds

Planning Without Overthinking

Try these weekly shortcuts:

• Choose 2–3 breakfasts you rotate

• Make one batch-cooked lunch (like a lentil soup or quinoa salad)

• List 3–4 “go-to” dinners you always have ingredients for

• Keep snack staples stocked: boiled eggs, yoghurt, oatcakes, hummus, fruit

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You don’t need a new meal every day. You need a few solid options on repeat.

Permission to Nourish, Not Punish

You don’t have to cook from scratch every night. You don’t have to follow a plan to the letter. And you definitely don’t need to feel guilty for relying on convenience sometimes.

Nourishment isn’t about perfection, it’s about consistency and kindness.

And I’m here to help you find what works for you. If you’re tired of the overwhelm and just want a simpler way to feel better, book a free discovery call. We’ll talk about how to make food feel less stressful — and more supportive — in this phase of life.