Meal Planning for Perimenopause: How I Save 5+ Hours a Week with My Seasonal Recipe Capsule

If you're a busy woman in midlife navigating perimenopause or menopause, you’ve probably noticed that what used to work—doesn’t anymore. Whether it’s energy crashes, mood swings, weight changes, or just the mental fatigue of making yet another dinner decision, it can feel like healthy eating has become a full-time job.

But it doesn’t have to be that way.

In this post, I’ll show you how I use a simple, hormone-friendly recipe capsule to plan meals in minutes, reduce food waste, and make room for more rest—without spending all day Sunday prepping.

What Is a Recipe Capsule (and Why It Works for Women in Perimenopause)?

A recipe capsule is like a capsule wardrobe, but for food. It's a small, curated collection of easy, nutrient-dense meals that support your energy, balance your blood sugar, and don’t require hours in the kitchen. This is a game-changer if you’re dealing with midlife overwhelm, hormone shifts, or simply don’t want to think about dinner every single day.

Each season, I spend less than one hour choosing:

• 5 balanced breakfasts

• 5 satisfying lunches

• 12 simple dinners (ready in 30 minutes or less)

• 3 to 5 quick snacks

These recipes focus on protein, fiber, and healthy fats, which are key to stabilizing blood sugar, reducing cravings, and supporting hormone health during perimenopause and menopause.

My Weekly Meal Planning Routine (Takes Just 20 Minutes)

Once my capsule is set, weekly planning is easy. Here’s what I do:

1. Block Time on Your Calendar

Choose a consistent day to do your meal planning. I block 20 minutes each week (usually on a Sunday or Monday) and treat it like a self-care ritual. The key to success is having all the recipes you are using in one place so you are not trying to remember where they are

2. Plan Around Your Real Life and Energy Levels

I look at my schedule and take into account busy days, social events, and the fact that by Thursday, I rarely feel like cooking. This is common during perimenopause, when energy and motivation dip later in the week.

I plan leftovers or easier meals for those days. If you're new to meal planning, notice how you feel on different days of the week—your body will guide you.

3. Choose from Your Capsule Recipes

I select:

• 2 breakfasts

• 2 to 3 lunch options

• 3 dinners (some with leftovers)

Since I’m choosing from recipes I already know and love, this takes less than 20 minutes and eliminates decision fatigue.

4. Use a Smart Shopping App

I plug my meals into a meal planning app (I use a custom one with clients, but Paprika is a great low-cost option). It generates a smart, categorized grocery list. No more wandering the store for 45 minutes or impulse-buying extra snacks. I save time, money, and stress.

Prep for Success—Without Overdoing It

After shopping, I give myself space to rest. (Let’s be honest—grocery shopping during menopause is its own workout.)

The next day, I do a quick prep:

• Chop a few veggies

• Batch a couple smoothies

• Cook one or two building blocks (like hard-boiled eggs or roasted sweet potatoes)

Midweek, I do a small refresh to stay flexible. That way, if my cravings shift or plans change, I’m not stuck with food I no longer want to eat.

Because the woman I am on Monday morning is not the same woman I am by Thursday night—and that’s okay.

The Results: Why This System Works So Well for Midlife Women

This approach:

• Reduces decision fatigue

• Keeps blood sugar balanced

• Prevents midweek burnout

• Minimizes food waste

• Saves 5–7 hours a week

• Supports your hormones and sanity—not just your meal plan

Want a Peek at My Summer Recipe Capsule?

I’ve created a free download with some of my favorite summer meals, including:

🥗 Chicken Kale Salad with Avocado Dressing
🍓Whipped Ricotta & Strawberry Toast
🥣 Plus 21 more hormone-friendly, 30-minute meals

📥 Grab the free Recipe Capsule here and simplify your meal planning starting today.

New to Meal Planning? Start Small.

If this is new for you, just start with a couple meals—even that will make a difference. The key is not perfection, but progress. With time, you’ll build a rhythm that supports your energy, hormones, and peace of mind.

If you’d like more guidance, feel free to book a call—I’d love to help

Dinner in a Flash: 4 Quick Ways to Use Frozen Grilled Chicken Strips

Frozen Grilled Chicken Strips

I aspire to someday grow my own, food and cook everything from scratch. But let’s be honest, life gets busy, and cooking from scratch every night isn’t always realistic. That’s why I love keeping a bag of frozen grilled chicken strips on hand. They’re fully cooked, easy to heat up, and can be the foundation for a balanced, satisfying meal in minutes.

Including protein, fat, and fiber in every meal is a great way to give your body what it needs—without falling into the macro-counting rabbit hole. When we balance our meals, we don’t get hangry as often, our energy levels remain more consistent, and we avoid adding unnecessary stress (because no one needs extra stress).

This is one of my favorite products to recommend to clients who struggle to put together a balanced meal—whether life is hectic or they’re exhausted and faced with the dreaded “What’s for dinner?” question. Because let’s be honest, we’ve all had that moment of wondering, “Is wine a balanced meal?”

Here are 4 simple ways to turn those frozen chicken strips into quick, nourishing meals:

1. Grain Bowl with Frozen Veggies and Dressing

Grain bowls are endlessly customizable and a great way to build a balanced plate. Start with a base of cooked whole grains like brown rice, quinoa, or farro (you can even use frozen rice for extra convenience). Add a handful of frozen vegetables—broccoli, bell peppers, green beans, or mixed stir-fry blends all work well. Warm everything up in a skillet then top with the chicken strips.

Finish with a flavorful dressing avacado cream, Greek yogurt ranch, or a store-bought vinaigrette. Sprinkle on extras like nuts, seeds, or avocado if you have them on hand. I love a little bit of crunch.

2. Easy Stir-Fry

Stir-fries are a go-to for using up whatever veggies you have in the fridge or freezer. Heat a little oil in a pan, toss in your veggies and cook until tender-crisp. Add your frozen grilled chicken strips and stir until heated through. Pour in a quick stir-fry sauce (like soy sauce, garlic, and a dash of honey or sesame oil), and serve over rice or noodles.

Tip: Keep frozen stir-fry vegetable blends in your freezer to make this even faster.

3. Soup Shortcut

Want a hearty bowl of soup without hours at the stove? Use frozen grilled chicken to shortcut any chicken-based soup. Start with broth (chicken or veggie), add chopped frozen vegetables, a handful of greens like spinach or kale, and some whole grains or noodles. Add your chicken strips in the last few minutes and simmer until everything is warm and tender.

This works great with classics like chicken noodle soup or veggie-packed minestrone.

4. Wrap It Up

Wraps are one of the easiest ways to turn frozen chicken into a satisfying meal. Warm up your strips and roll them into a whole grain tortilla with shredded lettuce, pre-cut veggies, and your favorite spread or sauce—think hummus, tzatziki, salsa, or avocado.

Try a Mediterranean version with cucumber, tomato, and feta, or go for a southwest vibe with black beans, corn, and a drizzle of chipotle ranch.

Final Tips:
Take a peak at the labels on your dressings and sauces and try to opt for ones that have minimal added sugar and sodium.

When you’re short on time or energy, having shortcuts like frozen grilled chicken strips can help you stay nourished without overthinking dinner. These four meal ideas are flexible, flavorful, and ready in 20 minutes or less.

Want more easy meal ideas like these? Join my email list here for recipes, planning tips, and support to help you live well—without the overwhelm.

Easy Tikka Masala Your Way

When it comes to comfort food with a punch, Tikka Masala tops the chart. What if we told you it doesn't have to be a restaurant-only affair? With this easy, customizable recipe, you can bring the taste of Tikka Masala to your kitchen without breaking a sweat!

Ingredients:

Oil

1/2 diced onion

1 diced bell pepper any color

Raw chicken (if using)

Tikka masala sauce

Frozen or fresh veggies ( Mushrooms, corn, broccoli, cauliflower, peas)

Shrimp (if using)

Garnishes: cilantro, avocado, or pumpkin seeds (optional)

Naan bread or cooked rice to serve!

Instructions:

Prepare Your Base: Heat oil in a large pan over medium heat. Once warm, add diced onion and bell pepper. Sauté for about 5 minutes until the kitchen is filled with a fragrant aroma.

If you’re opting for raw chicken, now is the time to add it to the pan. Cook until the chicken is no longer pink.

Pour in your tikka masala sauce and add your choice of frozen or fresh veggies. Stir until all ingredients are well combined.

Simmer to Perfection: Allow the mixture to simmer for about 20 minutes, giving it a stir every now and then. This is where the flavors really start to mingle and become friends.

Final Touches:

If you’re using shrimp, add them in the last 5 minutes of cooking. Let them simmer until they’re fully cooked and have absorbed all that delicious sauce.

Garnish and Serve: Garnish with cilantro, avocado, or pumpkin seeds if you want a bit of extra flair. Serve warm with naan bread or cooked rice.

Enjoy Your Homemade Tikka Masala!

Note: Packaged sauces can have a lot of added sodium, sugar, and other additives. The one I use is Kroger Private Selection, which has only 2 grams of added sugar and 300 mg of sodium.