Making dinner at the end of a busy day can feel like running a marathon with no finish line. Between summer sports, playdates, camps, and just keeping the household moving, it’s no wonder so many parents hit a wall by 5 p.m.

If you’re finding yourself pulling up DoorDash or dreading dinner prep more often than you’d like, you’re not alone.

Here’s the thing: it’s not just about willpower.

So much of that evening exhaustion is tied to how you fuel and pace yourself earlier in the day. The good news? A few small shifts in your daily routine can help you fight fatigue, feel more energized for life, and make cooking at night feel way less overwhelming.

6 Ways to Fight Fatigue and Actually Feel Like Cooking at Night

1. Start the Day With Protein and Fiber

That 3 p.m. energy crash? It often starts with a carb-heavy, low-protein breakfast. Prioritize a high-protein, high-fiber meal in the morning to stabilize blood sugar, sustain energy, and avoid that mid-afternoon slump.

P.S. – We have hundreds of protein and fiber-packed breakfast recipes available in our Macro Friendly Food Recipe and Meal Planning App for just $12/month.

2. Stay Hydrated (It’s Not Just About Water)

Dehydration is one of the most common causes of fatigue, and it’s easy to overlook—especially when you’re running kids from one activity to the next.

What to do:

• Set a timer on your phone to remind you to drink every hour.
• Add electrolytes to your water in the afternoon to replenish what’s lost in the heat.

3. Get 10 EXTRA Minutes of Movement Midday

It might feel counterintuitive when you’re tired, but movement actually boosts circulation and helps shake off that sluggish feeling.

Try:

• A 10-minute walk around the block after lunch
• A quick dance party in the kitchen (yes, the kids can join)
• Gentle stretching at your desk to release tension from sitting

4. Create a Dinner Plan in the Morning

The mental load of figuring out dinner after a long day is exhausting on its own. Set yourself up for success by deciding early.

Do this before noon:

• Check what’s in the fridge
• Pick a dinner (or pull one from the Macro Friendly Food app)
• Thaw anything you need from the freezer

Knowing what’s for dinner makes it 10x easier to just do it later—even if you’re tired.

5. Simplify Dinner (Give Yourself Permission)

Not every meal needs to be Pinterest-worthy or an hour in the kitchen. Simplify on no-plan nights with:

• Sheet pan meals (a protein + a veggie + potatoes, all in one sheet)
• Air fryer shortcuts (frozen veggies or salmon cook fast in the air fryer)
• “Snack plate dinners” with deli turkey, cheese, crackers, and fruit

The goal is to get dinner on the table—not to win an award for presentation.

6. Prioritize Rest (Even in Small Doses)

This one isn’t just about sleep (though it helps). Build little moments of recovery into your day:

• Sit down for 5 minutes in the afternoon with no phone
• Say “yes” to help if someone offers it
• Go to bed 20 minutes earlier tonight

Taking care of yourself throughout the day helps you show up with more energy for your family—and for yourself.

Make Weeknights Easier With MFF

If cooking feels like a dreaded task at the end of the day, let us help. The Macro Friendly Food App takes the guesswork out of dinner with:

• Family-friendly, high-protein recipes
• Easy to create and customize meal plans with automatic grocery lists
• Hours off of your weekly to-do list (thanks to not having to find recipes, look up the macros, write your grocery list, or even add them in MyFitnessPal – we’ve done it all for you)

You’ll spend less energy figuring out what’s for dinner—and more time enjoying it with your family.

👉 SIGN UP HERE and take one thing off your plate this week.

The Bottom Line

You deserve to feel present and energized—not just for dinner prep, but for the moments that matter most. A few small habits throughout the day can make evenings feel lighter, less rushed, and (dare we say?) even enjoyable.

Dinner doesn’t have to drain you. Let’s make it easier together.