If you’re like many of my clients, deciding “What’s for dinner?” can be a daily drama. Between your busy day, low blood sugar and the looming meal prep decisions, it’s easy to feel overwhelmed. But what if I told you that creating a balanced, delicious dinner doesn’t need to take more than 20 minutes or complicated recipes? Let me introduce you to my go-to method for stress-free, satisfying meals that nourish you and your family without spending hours in the kitchen.
My Simple 3-Step Dinner Formula
I always follow three easy steps:
- Start with Flavour: Begin by sautéing onions and garlic in olive or coconut oil. This duo adds a rich, aromatic base to any dish. It is also great to combat inflammation and feed your gut.
- Load up on Veggies: I choose veggies based on colour, aiming for a mix of shades and textures to make the dish more appealing and nourishing. Did you know that every colour stands for a different nutrient? I make sure that at least half of my plate is veggies to cover my menopausal fibre and nutrient needs.
- Always add Protein: I always add a protein, the anti ageing macro nutrient and, if I want a bit more substance, a small portion of carbs. While carbs are optional, they’re wonderful in moderation for added energy and satiety.
Here are three of my all-time favourite dishes based on this approach. They’re quick, delicious, and easy to adapt based on what you have on hand:
1. Easy Veggie Curry
- Base: Sauté onions and garlic in coconut oil.
- Veggies: Add chopped vegetables like pumpkin, cabbage, or carrots.
- Protein & Seasoning: Throw in some tempeh and chick peas for plant-based protein, add curry seasoning, and stir in coconut milk.
- Optional Carb: Serve over a small portion of quinoa to soak up the yummy curry cream.
2. Mediterranean Scramble
- Base: Sauté onions, garlic, and tomatoes in olive oil.
- Veggies: Add diced courgette and olives for a Mediterranean twist.
- Protein & Seasoning: Crack in a few eggs, sprinkle with Italian herbs, and stir until thickened.
- Optional Carb: Serve with toasted gluten-free bread with butter. As a nutrition coach, I have to remind you that too much isn’t healthy, but just between us …. I looove a thick layer of butter, especially on bread! I’m only human…
3. Quick Chicken Plate
- Base: Get a rotisserie chicken from your local supermarket (don’t worry about it always being organic – sometimes convenience matters).
- Veggies: Chop some fresh tomatoes and mix them with balsamico vinegar, olive oil and basil (if you have). Here I’d go with high-quality ingredients because tomatoes can pack some real flavour. If you don’t have tomatoes, blanch a few thickly sliced carrots and marinate them with olive oil, vinegar and garlic. It’s to die for!
- Optional Carb: Add a small serving of basmati rice because it’s cooked in minutes and soaks up all those delicious juices.
Boost Flavour and Nutrition
With a few extra touches, you can elevate simple meals like these even more. A sprinkle of parmesan cheese, nutritional yeast, or coconut aminos can take flavours to a new level. Roasted nuts or seeds add a bit of crunch, while also offering healthy fats that support hormone balance.
The Power of Small Carb Portions
As we move through menopause, our bodies become more sensitive to blood sugar spikes, making insulin resistance more common. Carbs are delicious and satisfying, but a small portion is all you need for a nourishing boost that won’t overwhelm your system.
Want more ideas on how to mix and match ingredients for easy, balanced meals? Check out my Love What You Eat Guide that includes a simple recipe creator that makes planning dinner a breeze. I’ll also introduce you to my way of enjoying sweets without feeling guilty or suffering the consequences.
