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
