Feeling Stuck? 3 Small Nutrition Shifts That Actually Work in Perimenopause

If you’re doing “all the right things” but still feel tired, foggy, or like the weight just won’t budge, I see you. Perimenopause is a time of massive transition. Hormones fluctuate, energy drops, and the things that used to work for your body (like skipping meals or cutting carbs) may now be making things worse.

But change doesn’t need to mean overhauling your whole diet or starting from scratch.

Here are three small but powerful shifts that can support your hormones, energy, and mood, without restriction, rules, or overwhelm.

1. Add Protein to Your Breakfast

Your morning meal sets the tone for your blood sugar, cravings, and energy levels for the rest of the day. And if you’re starting with toast, cereal, or skipping breakfast altogether, your body is on a rollercoaster.

Try:

• 2 boiled eggs with rye toast

• Greek yoghurt with berries and seeds

• A smoothie with protein powder, nut butter and spinach

This one shift alone can reduce 3pm crashes and help you feel more balanced all day long.

2. Don’t Wait Until You’re Ravenous

In midlife, your body doesn’t handle extreme hunger well. Skipping meals or eating too late can spike cortisol and lead to intense cravings, especially in the evening.

Instead:

• Eat every 3–4 hours

• Build meals around protein, fibre and healthy fats

• Carry easy snacks like almonds, oatcakes or boiled eggs

This isn’t about eating more, it’s about eating smarter to support your hormones.

3. Rethink “Healthy”

Many women I work with are eating low-fat, low-calorie meals, thinking they’re doing the right thing.

But if those meals leave you tired, hungry or craving sugar, they’re not working for you.

Instead, try:

• Adding olive oil to your salad

• Cooking with butter or ghee

• Including avocado, oily fish, or full-fat yoghurt

Fat is not the enemy. In fact, healthy fats are essential for hormone production and brain health, especially during perimenopause.

Bonus Reminder: It’s Not About Perfection

You don’t need to eat perfectly to feel better.

Start with one of these shifts. Try it for a week. See how your body responds. Then layer in another.

Progress in perimenopause is often about the small, consistent things, not sweeping changes.

Want to Personalise These Shifts to Your Life?

If you're ready to feel more energised, less foggy, and more in control, but you're not sure where to start, I’m here to help.

Let’s chat about what’s going on in your body and find a rhythm that works for you. Book a free discovery call today and let’s get you unstuck.