Too Tired to Cook? 5 Quick Meals That Still Support Your Hormones

Some nights, the idea of cooking dinner feels like climbing a mountain. You’ve barely made it through the day, your energy is flat, and the thought of chopping, sautéing, or following a recipe? Not happening.

You’re not lazy. You’re not failing. You’re likely navigating the exhausting combination of hormonal changes, low-quality sleep, mental load, and perimenopausal fatigue, and you’re doing your best.

But here’s the good news — it is possible to eat in a way that supports your hormones, energy, and cravings even when you feel like you’ve got nothing left in the tank.

Below are five quick, no-fuss meals designed with your perimenopausal body in mind.

They’re balanced, satisfying, and ready in minutes.

1. The “I Can’t Even” Protein Plate

Throw together:2 boiled eggs, oatcakes, hummus, cherry tomatoes, and a handful of olives or nuts.

✅ Hormone-supporting fats and protein with no actual cooking required.

2. 10-Minute Stir-Fry

Toss a bag of pre-chopped stir-fry veg into a pan with a splash of olive oil. Add pre-cooked prawns, tofu, or chicken, and a dash of tamari or coconut aminos.

✅ High in antioxidants, protein, and supports blood sugar balance.

3. Traybake to the Rescue

Place salmon fillets, baby potatoes, and veg on a tray. Drizzle with olive oil, sprinkle with herbs, and roast at 180°C for 20 mins.

✅ No fuss, barely any washing up, and rich in omega-3s to support mood and inflammation.

4. Soup and Sandwich Combo

Heat up a good-quality carton of lentil or vegetable soup. Pair with a wholegrain wrap filled with turkey or falafel, greens, and hummus.

✅ Great for gut health and keeping energy steady through the evening.

5. Emergency Smoothie Dinner

Blend a scoop of protein powder, unsweetened nut milk, chia seeds, nut butter, frozen berries, and spinach.

✅ A nourishing fallback when you're too tired to chew.

You Deserve Nourishment, Not Punishment

Let’s be real — some days, even opening the fridge feels hard. But your body still deserves nourishment, not because you should eat healthy, but because you’re worthy of care.

These simple meals aren’t about perfection. They’re about keeping your blood sugar balanced, supporting your hormones, and taking the pressure off.

Need Help Making Food Feel Easier?

If you’re stuck in a cycle of low energy, takeaways, and guilt, I see you — and I can help.

Let’s chat about how to simplify food in your life and find a way of eating that actually works for you, your hormones, and your energy. Book a free discovery call today, let’s make food feel easier — and so much kinder.