Meal Prep as a Form of Self-Care During the Menopause Transition
If you’re juggling a career, kids, aging parents, and your own changing body, meal prep might sound like one more thing on your to-do list. But Wednesday you will thank Sunday you, meal prepping isn’t about perfection; it’s about making life easier for future you.
When you’re navigating perimenopause or menopause, planning ahead can feel like an act of self-care. Hormonal shifts can affect sleep, mood, hunger, and energy levels. The days you’re tired or foggy are exactly when impulsive choices sneak in—not because of a lack of willpower, but because your brain and body are asking for relief. Having balanced, ready-to-go meals on hand makes it easier to meet your needs with care instead of chaos.
During midlife, many women feel stretched between responsibilities: career deadlines, school pickups, and sometimes caregiving for parents. Nutrition often takes a back seat. But consistent, balanced eating helps stabilize energy, regulate mood, and support muscle and bone health (which both decline after menopause).
Meal prepping helps you stay consistent even when life feels unpredictable. Think of it as taking one hour on Sunday to buy back calm and nourishment all week long.
Start Small... Meal prep doesn’t have to mean perfectly portioned containers lined up on your counter. Start with one simple task:
Wash berries for quick breakfasts
Chop vegetables ahead of time
Cook extra protein for easy mix-and-match meals
Small steps lead to big wins in consistency. Over time, you’ll notice fewer takeout nights, less food waste, and a stronger sense of control over your week.
Meal prep doesn't have to be elaborate it can be as simple as planning a few staple balanced snacks for the week or washing and chopping veggies ready for use.
It is highly unlikely you are going to shred cabbage or dice peppers when you are hungry and making a meal but if they are ready to go it is highly likely you will through prepped veggies into wraps, omelettes and salads adding fibre, antioxidants to your meals.
Pick a level of prepping that suits you it needs to be functional not instagram worthy.
Basic: Wash, chop, or marinate ingredients (shredded cabbage, carrot sticks, washed berries and greens)
Moderate: Prep breakfasts and lunches for 3–4 days; plan and portion snacks.
Advanced: Batch-cook dinners or freezer “dump” meals for effortless weeknights.
Find the rhythm that works for you,
Create a master list of easy, balanced recipes that you actually enjoy. Look for meals that include protein, fibre, healthy fats and colour, these support satiety, and digestion.
And if your weeks feel like a blur? That’s okay. Each small system you build washing, chopping, freezing is one less decision your tired mind has to make later.
Click here for a copy of my FREE BREAKFAST PREP GUIDE -
Happy Prepping!