My Blog


What to eat in perimenopause: a nutritionist’s guide to more energy and less stress!

What to eat in perimenopause: a nutritionist’s guide to more energy and less stress!

If you’ve ever Googled “what to eat in perimenopause” and ended up feeling more confused than before, you’re not alone.

Between influencers pushing powders, wellness blogs full of conflicting advice and friends swearing by the latest diet trend, it’s easy to feel overwhelmed by all the noise.

But here’s the truth: supporting your body in perimenopause doesn’t require a food overhaul or cutting everything out.

It simply requires understanding what your body needs right now and how to fuel it with consistency and care.


What’s actually going on in perimenopause?

We are hearing more about this stage of life, which is great, especially for us now going through it and also to the generations after us, that they know what it is.

Perimenopause is the transition phase before menopause and it often begins in your 40s (though some women notice changes even earlier). Your hormones, especially oestrogen and progesterone start fluctuating, not just slowly declining.

It can feel like a rollercoaster! I know frist hand on that one.

This shift can bring on:

💭 Brain fog and memory lapses
🌡 Hot flushes and night sweats
🎢 Mood swings and anxiety – this was my biggest kicker!
😴 Sleep disturbances
🍫 Intense sugar and carb cravings
Energy crashes

➕ And that is the tip of the iceberg

And it makes sense, your body is recalibrating. So, if your usual way of eating no longer feels right, that’s not failure. It’s just time to adjust.


So… what should you eat instead?

Let’s get into the good stuff. These are nutrition strategies I share with my clients, evidence-based, realistic and designed to fit your life now.


1. Eat more (especially earlier in the day)

Many women unintentionally under-fuel, especially at breakfast and lunch. Whether it’s skipping meals, grazing on snacks or saving calories for later, this pattern often backfires.

👉 Why it matters:
Eating more earlier in the day helps balance blood sugar, support your hormones, reduce cravings and improve energy throughout the day.

What to do:

  • Build a proper breakfast with protein, healthy fats and fibre-rich carbs

  • Make lunch satisfying, not just a salad with chicken

  • Aim for consistent eating every 3–5 hours


2. Carbs are not the enemy

Low-carb diets are still trending, but restricting carbs during perimenopause can lead to more stress, mood swings and poor sleep. Your brain needs carbohydrates, these are it’s primary fuel source and now with shifting hormones.

What to do:
Choose high-quality carbs like oats, rice, quinoa, sweet potatoes, legumes, fruit and starchy veggies.


Avoid long gaps between meals (if you can) and try pairing carbs with protein and fats to slow digestion and boost satisfaction.

Remember, it's about consistency over perfection.


3. Include protein at every meal

Protein helps with satiety, muscle maintenance, blood sugar balance and even mood. And yet many women in midlife don’t get enough especially at breakfast and lunch.

What to do:
Aim for 20–30g of protein per meal.
Easy options: eggs, Greek yoghurt, legumes, tofu, tempeh, lean meat, fish or protein powder in smoothies.

But also, don’t get too worried about this target, if you are combining your foods, like an omelette with veggies and 1 or 2 pieces of wholegrain bread, you are smashing it.

It’s about awareness and consistency not stressing about hitting a target every meal.


4. Support your gut (and your hormones)

Your gut plays a key role in metabolising hormones and reducing inflammation. A healthy gut can help with bloating, mood and regularity, common concerns in perimenopause.

What to do:

  • Include fibre-rich foods like vegetables, oats, legumes and flaxseeds

  • Add fermented foods like yoghurt, kimchi or sauerkraut

  • Include cold (reheated) potatoes, rice which provides resistance starch

  • Stay hydrated and get regular movement to support digestion


5. Feed your blood sugar (so you don’t crash later)

Unbalanced meals or long gaps between meals can lead to those 3 pm crashes, nighttime waking or strong sugar cravings.

What to do:
Think about fuel, not just food.


Build each meal and snack with the trifecta:
✔️ Protein
✔️ Healthy fats
✔️ Complex carbohydrates

This combo helps keep energy stable, reduces irritability and makes you feel more in control of your food choices.

I know it might seem like I am repeating myself, though these items are key when fuelling ourselves through our day.


Do you need supplements?

Maybe, but not always. While some supplements like magnesium, vitamin D or omega-3s can be helpful, they aren’t magic bullets.

The real magic is in eating enough variety, regularly and with the right balance.

Let’s establish a solid foundation first, and if supplements are needed, we can add them intentionally.


Final thoughts: support over perfection

If you’ve been feeling tired, foggy or just “off,” know this: it’s not all in your head.

And you’re not doing anything wrong.

Your body is in a new phase, and it’s asking for support, not restriction.

With the right food strategies, you can feel more energised, more balanced and more like you again.

💬 Are you ready to ditch the food confusion?

Let’s make it easy. Book a free discovery call and let’s chat about what’s right for your body now. Contact me now!

Recent Posts