A week of meals for a menopausal metabolism

When clients ask me what to eat, I rarely hand them a meal plan. Meal plans collapse the moment real life arrives — a long Tuesday, a sick child, a quiet craving for toast. What holds up is a set of principles you can build a week around.

The principles: thirty grams of protein at breakfast. Fiber at every meal. A little fat to carry you between. Three slow meals instead of six hurried ones. Minerals — magnesium, potassium, a pinch of good salt — in water between.

This week I’m sharing what my own plate actually looks like, from Monday’s miso-brothy oats with soft eggs to Sunday’s slow roast chicken with lemony greens. None of it is aspirational. It’s the kind of cooking you can do tired, on a regular weeknight, and still feel the difference by Saturday.