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Feeling tired in perimenopause? Here’s what to eat

Feeling flat, foggy or like your energy's gone missing?

You're not imagining it and you're not alone.

When you’re navigating perimenopause, energy can feel like it’s in short supply.

One minute you’re powering through the day and the next, you’re crashing. It’s easy to think more coffee or fewer carbs is the answer but real, lasting energy starts with how you fuel your body, not restrict it.

In fact, under-fuelling, especially earlier in the day, is one of the most common patterns I see in women in their 40s, 50s and 60s. Whether it’s skipping breakfast, snacking through lunch or waiting until dinner to eat properly, this low intake can seriously disrupt blood sugar, hormones, mood and overall wellbeing.

Often, this comes from years of messaging, from our mothers, friends, magazines or “diet” culture at large that eating less is better, or that smaller meals mean more control. These beliefs stick, even when our bodies are asking for something very different.

Here’s what your body really needs in perimenopause and how to start fuelling it properly.

1. Don’t just eat breakfast—build it with purpose

Breakfast is your first chance to set the tone for your energy, appetite and blood sugar for the day. And remember, breakfast literally means “break-fast”—you don’t need to eat the moment you wake up, but you do need to give your body real fuel when it asks for it.

Coffee isn’t breakfast (as much as we love it—I definitely do!). Relying on caffeine alone to get through your morning can leave you jittery, moody and more likely to crash later on.

Instead, try combining:

Protein (eggs, Greek yoghurt, protein oats)
Healthy fats (avocado, nuts, seeds)
Fibre-rich carbs (wholegrain toast, oats, fruit)

This combination helps reduce cravings, keeps energy stable and supports hormones.

And yes, it really does make a difference!

2. Eat more earlier in the day

Your body is most metabolically active earlier in the day which means it’s primed to use energy, not store it.

Front-loading your food intake (a bigger breakfast and lunch and a lighter dinner if that suits you) can support better energy, reduce evening cravings and even help with sleep.

What I see often with clients is that breakfast might be wholesome and balanced but lunch is where things fall apart. It’s either too light to keep you going or skipped altogether in the middle of a busy day.

And this is exactly when that 3 to 5pm pantry-snacking kicks in. Your body is under-fuelled and it’s simply trying to catch up.

If that sounds familiar, start small: try adding more protein and complex carbs (rice, wraps, whole meal bread) to your lunch or include a mid-morning snack to fill the gap.

3. Carbs are not the enemy —they’re your fuel

Perimenopause often brings changes in weight and how your body responds to food. But cutting out carbs isn’t the answer.

Your brain and body still need carbohydrates, for mood, sleep, energy and exercise recovery. In fact, carbs are one of your body’s most reliable energy sources and when chosen well, they do a lot of heavy lifting for your overall wellbeing.

Let’s not forget that carbohydrates include things like wholegrains, fruit, legumes, root vegetables and even dairy. Not just bread and pasta.

What matters most is quality and timing:

· Choose complex carbs: potato, brown rice, oats, legumes

· Pair them with protein and healthy fats

· Avoid long gaps between meals or “saving” carbs only for dinner

Your body thrives when it’s consistently fuelled throughout the day carbs included.

✨ Want to know how a humble potato shifted one of my clients’ entire mindset around food?

4. Snack smart to avoid energy crashes

If you’re reaching for snacks every afternoon or evening, it’s often a sign that your body hasn’t been fuelled properly earlier in the day.

If breakfast and lunch have done their job, you might not even need a snack and that’s perfectly fine. But if you’ve missed a meal, eaten too lightly or you're genuinely hungry, snacks can be a great way to fill the gap.

The key is to choose snacks that are in the same lane as your meals think protein, healthy fats and fibre—not just quick fixes.

Try:

· Boiled eggs and grainy crackers

· A protein smoothie with fruit and nut butter

· Greek yoghurt with berries and seeds

These options help keep blood sugar steady, support energy and prevent the 3pm crash or the 9pm fridge raid.

5. It’s not about perfect eating—it’s about consistent support

Supporting your energy through perimenopause isn’t about eating “perfectly” it’s about listening to your body and staying consistent.

The more regularly you eat nourishing meals, the more your body feels safe, balanced and supported.

Final thoughts

Food isn’t just fuel, it’s information.

And during perimenopause, it sends powerful messages to your body about safety, stress, recovery and energy.

The key? Eat enough, eat regularly and eat with your current needs in mind.

Because eating less isn’t the solution.

Eating in a way that truly supports you is.

Need help figuring out what that looks like for your body right now? Let’s chat.

Because eating less isn’t the solution, eating better for your body’s current needs is.

Need help figuring out what that looks like for you?

Let’s chat.

Kaz