Episode Overview
This episode tackles the reality of eating well when traditional meal prep advice feels impossible. Rhiannon shares practical, low-pressure strategies for nourishing yourself when executive dysfunction makes food decisions overwhelming.
Key Topics Covered
The Reality of Food Decision Fatigue
- The "fridge stare" phenomenon - opening, staring, closing without action
- Why traditional meal prep advice fails neurodivergent brains
- Moving from shame to survival mode acceptance
The Three Pillars: Low Effort, Low Waste, Low Pressure
1. Freezer-First Strategy
- Freeze everything possible immediately after shopping
- Batch cook small portions and freeze extras
- Pre-cut vegetables, cooked rice, pasta, and beans all freeze well
- Prevents food waste and reduces guilt
2. Zero Brain Power Backup Plans
- Create an emergency food box with pasta packets and sauce
- Stock microwave rice in different flavors
- Keep single-portion options like tinned soup
- Identify your "safe meal" (host's example: microwave rice + grated cheese)
3. Permission for Repetition
- Eating the same safe meal repeatedly is perfectly fine
- Balanced doesn't mean varied - consistency can be healthy
- Remove pressure to be creative with every meal
Practical Action Steps
This Week, Try One:
- Freezer Audit: Put anything freezable in the freezer immediately
- Batch Extra: Make one extra portion when cooking and freeze it
- Emergency Box: Create a zero-effort meal kit
- Safe Meal ID: Identify your go-to balanced easy meal
- Simple Planning: Write down 3-5 meal ideas you actually enjoy
Key Mindset Shifts
- You're not broken - struggling with food decisions is common
- Survival meals are wins - eating something balanced beats not eating
- Planning = self-compassion - not rigidity or perfection
- Repetition is fine - consistency can be healthier than variety
- Progress over perfection - small improvements compound
Join the Not So Typical Fitness Community to get access to all resources, guides and chat to likeminded neurodivergent people wanting to priotirise their health too: https://community.notsotypicalfitness...
Ready to work with me or want support as a neurodivergent woman in fitness?
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