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I get it—life is busy. Between work, family, and everything else on your plate, the idea of cooking every day can feel impossible. Trust me, I’ve been there. But here’s the thing: staying on track with healthy, balanced nutrition doesn’t have to be a time-consuming chore. With a few simple strategies, you can nourish your body, support your hormones, and save time all at once.
I want you to imagine this: you’ve started prepping your meals, using your slow cooker to make delicious, hormone-supportive dishes. Your fridge is stocked with roasted seasonal veggies, pre made colourful salads and protein-packed meals. You’re no longer scrambling to figure out what to eat, and your energy has improved. You feel balanced, your cravings are under control, and you’re hitting your health goals without stress.
Sounds amazing, right? Let’s make this your reality with my hot tips below:
1. Embrace Your Slow Cooker or Crockpot
One of the easiest ways to simplify meal prep is by letting your slow cooker do the heavy lifting. Slow cookers are perfect for preparing hormone-supportive meals with minimal effort. From hearty stews loaded with seasonal vegetables to shredded chicken or beef for salads and wraps, this tool is a game-changer.
Quick Tip: Add ingredients like lean protein (e.g., chicken breasts, lean beef, or lentils), fibre-rich veggies, and hormone-balancing spices such as turmeric, ginger, or cinnamon. Set it in the morning, and come home to a delicious, ready-to-eat meal.
2. Shop Seasonally for Vegetables
Seasonal vegetables are not only more nutrient-dense but also budget-friendly. Eating with the seasons ensures you’re getting a variety of vitamins and minerals that are crucial for balancing hormones and supporting fat loss.
Examples: In winter, think root vegetables like sweet potatoes, carrots, and parsnips. In summer, focus on zucchini, tomatoes, and leafy greens.
Not sure where to start? Try roasting a big batch of seasonal vegetables with olive oil, sea salt, and your favourite herbs to add to meals throughout the week.
3. Simplify with 3 Meals and 1 Snack
The Beyond the Body approach encourages sticking to three balanced meals a day with one optional snack if needed. This keeps things sustainable and prevents the grazing habit that can throw off your energy and digestion.
Each meal should include:
Protein: Aim for a palm-sized portion to support muscle repair and hormone production.
Healthy Fats: Add a thumb-sized portion of fats like avocado, olive oil, or nuts.
Fibre-Rich Veggies: Fill half your plate with a variety of colours to support gut health.
Complex Carbs: Include a fist-sized portion of carbs like quinoa, sweet potatoes, or white rice.
If you’re still hungry after a meal, check in with your mindfulness tools. Were you distracted while eating? Eating while driving or scrolling your phone can lead to missing your fullness cues. If you’re sure your hunger is genuine, try adding an extra serving of protein to your next meal.
4. Get Creative with Your Meal Prep
Traditional dieting methods often feel restrictive and uninspiring. Let’s ditch those for good. Instead, think of meal prep as an opportunity to enjoy foods you love while fuelling your body:
Mix and match prepped proteins, veggies, and carbs into different meals (e.g., a chicken salad for lunch and chicken stir-fry for dinner).
Use versatile sauces like tahini dressing or a homemade vinaigrette to add variety without extra effort.
Prep once, eat twice: Double your recipes so you have lunch or dinner ready for the next day.
5. The Beyond the Body Mindfulness Check
Mindful eating is an essential part of the Beyond the Body method. Here’s how you can tune into your body’s signals:
Eliminate Distractions: Put away your phone, turn off the TV, and focus on your meal.
Slow Down: Chew your food thoroughly and enjoy each bite.
Check In: Halfway through your meal, pause and ask yourself if you’re still hungry or satisfied.
If, after practicing mindful eating, you’re still feeling hungry, it might be your body’s way of asking for more protein or fibre. Honour that signal without guilt.
6. Why This Approach Works
The key to hormone health and fat loss isn’t about restricting calories or following rigid diet rules. It’s about nourishing your body in a way that feels good, fits your lifestyle, and aligns with your goals. By simplifying meal prep, using seasonal ingredients, and staying mindful during meals, you’re setting yourself up for long-term success.
Your Next Steps
Ready to take control of your hormone health and make meal prep effortless? Here’s what you can do:
Download my free hormone friendly shopping list to get started with balanced, hormone-supportive recipes. DOWNLOAD HERE
Sign up for my Cycle Syncing Nutrition Program to learn how to eat for each phase of your cycle.
Follow me on Instagram (@reneediment) for more tips and inspiration to support your journey.
Meal prep doesn’t have to be a chore. With a little planning and the right mindset, you can create meals that leave you feeling nourished, balanced, and empowered.
Lots of love 💙
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