Menopause Meal Planning - for the busy family and not perfect planner
Remember the Commeerical Break in the Episode Today? Well here is the link to eneter all your questions for our Pelvic Floor Physical Therapist guest coming up.
Questions for Pelvic Floor Physical Therapist [https://docs.google.com/forms/d/e/1FAIpQLScMX0Mk4BpgJnnGq_z-fDW0pQVBVUy2DobTxm5WklLi0KrUpg/viewform?usp=sharing&ouid=104170206896599738013]
Welcome! Hey there! Are you grabbing breakfast with your coffee for our chitty chat today? ☕🍳
Do you even eat breakfast? Or are you grabbing a bar, sandwich, or smoothie while running errands or heading to work?
Through my work in wellness, my deep dive into perimenopause and menopause nutrition, and conversations with my nutrition therapist, Bev, I’ve learned how important it is to try to eat something before noon. In midlife, our insulin resistance can change with hormone loss, and many of us end up having energy crashes throughout the day because we simply are not fueled well enough.
And honestly? This is not easy for me.
A lot of mornings I’m not hungry early. Sometimes I’m running behind because I waited until the last possible second to get out of bed, and eating becomes the last thing on my mind. Other times nothing sounds good or there isn’t anything quick and ready to grab.
So if this sounds familiar, I hear you.
Some ideas I’ve learned from my own journey and from friends include eating at least a banana, spreading a couple protein bars throughout the morning, pre-making smoothie ingredients in freezer baggies to dump into a blender cup, or even grabbing oatmeal, fruit, or egg bites from a fast food place once in a while.
I’m also wondering if you resonate with the bigger struggle around meals in general. Trying to make meals everyone likes, keeping up with breakfast foods, lunch foods, snacks, and dinners, and then staring into the fridge with complete analysis paralysis trying to decide what to make.
Some of you listening absolutely do not struggle with this and honestly, you are amazing. Please harness those superpowers and share them with the rest of us. Heck, maybe we need to get you on the podcast. 😂
But if you do struggle, I wanted to share my very basic, very realistic meal survival system from the perspective of someone who is not naturally organized or excited about meal prep.
Let me start by saying: I am not a super cook. I can cook and follow recipes, but I do not dream about spending an hour every evening preparing dinner. If I could financially and physically get away with ordering takeout every night, I probably would. But I know that would not support my long-term health or budget.
So if you’re picking up what I’m putting down, welcome to the Beth Lohman Meal Survival Plan.
The Grocery System
First, I keep two magnetic notepads on the refrigerator:
• one for Costco
• one for our regular grocery store, which is usually Kroger delivery
Side note: every July Kroger offers the Boost membership at 50% off, and it allows unlimited grocery delivery with no delivery fee. I think I pay around $35 a year, and groceries just appear on my doorstep. Truly one of my favorite things.
I ask everyone in the house to add things to the list as soon as they notice they’re low or gone. I’ve decided I am no longer responsible for mentally tracking every snack, granola bar, or breakfast item for the entire household. I don’t eat all the food, so I cannot magically know we’re out of your favorite snack. 😂
And honestly, we’re trying to move away from the idea that one person — usually mom — has to carry the entire mental load.
My Flexible Meal Planning Method
Usually on Friday, Saturday, or Sunday, I prep. And by prep, I mostly mean planning.
I fit this in whenever I can find 15–30 minutes:
• riding as a passenger to a kid’s event
• during a quiet morning coffee
• while dinner is cooking
• during a TV show
I don’t have a perfectly scheduled planning time every week because honestly, that creates more pressure for me.
I use:
• sticky notes
• a Google Sheet
• my two refrigerator grocery lists
In my Google Sheet, I keep a running list of meal ideas. One column is “mains” with things like grilled chicken, taco meat, spaghetti, chili, shrimp, etc. Then I have side dish columns with options like broccoli, salad, fruit, fries, or Brussels sprouts.
Each week I mix and match meals and write about five meal ideas on a sticky note. I don’t assign meals to specific days because I need flexibility based on energy levels, schedules, and time available each evening.
Sometimes the list literally says:
• chili
• grilled chicken with broccoli and strawberries
• tacos
• order out 😂
I also try to include at least one pantry meal using items we almost always have at home.
Then I usually jot down lunch ideas for myself too, like chicken vegetable soup or avocado chicken salad, so I’m thinking ahead without overcomplicating things.
Recently I’ve even added snack ideas because my food restrictions have made decision fatigue even worse. Sometimes I just need a visual reminder that I can grab hard-boiled eggs or peppers with hummus without thinking too hard.
How I Build the Grocery Lists
Once the meals are planned, I add ingredients to either the Costco or Kroger list based on what we need.
The lists include:
• meal ingredients
• breakfast and lunch foods
• snacks
• family requests
• random extras like team snacks or school donations
Then I place the Kroger order on my phone or computer and schedule delivery for a convenient time. And because perimenopause brain fog is real, I immediately put the delivery time into my calendar. 😂
Then either my partner or I head to Costco.
And let me tell you a deep truth about Beth Lohman…
I do not enjoy bulk stores. At all.
I hate loading the cart, unloading the cart, loading the car, unloading the car, and putting everything away. It is my nemesis.
Thankfully, I’m married to someone who LOVES Costco. So if you have a Costco-loving partner or family member, send them with the list while you rest or tackle something else.
And if you don’t love bulk stores? Honestly, skip it. One grocery order is perfectly okay too.
Final Thoughts
Some people say they prefer picking out their own produce, and honestly, I’ve rarely had issues with grocery delivery produce quality.
Others say this system sounds like just as much work. But for me, it saves an enormous amount of time and mental energy.
If I can build my meal list while waiting at soccer practice or riding in the car, that still takes less time than driving to the grocery store, shopping, checking out, loading groceries, unloading groceries, and putting everything away.
And if I’m hosting something special like a 4th of July cookout, I create a separate grocery list and separate order closer to the event. It helps me stay organized and reduces stress.
I haven’t personally tried meal kit programs like Hello Fresh, though I think they probably work really well for some people. For my family, portions tend to be too small, plus I have a picky eater and my own dietary needs right now, so customizing meals works better for us.
I would truly LOVE your questions, ideas, and meal-planning strategies. If you have systems that help you survive the mental load of feeding yourself or your family, send them my way.
Email: info@bethlohman.com
Message me on Facebook or Instagram at Menobodies 💛
And Menobodies — however you choose meals each day, please remember this:
Your meal planning is not a reflection of your worth or character. You are good because of who you are, not because of how organized your meals are.
Muah! See you soon. 💋
Connect with Beth:
💌 Email: info@bethlohman.com
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