How to Eat During Perimenopause: A Guide to Nutrition That Works for YOU
- Jo Leccacorvi
- Apr 7
- 4 min read
If you're here, you're probably feeling overwhelmed, exhausted, and wondering why the things that used to work for your health (and your weight) just aren’t cutting it anymore. You are not alone. Perimenopause can feel like your body has betrayed you — poor sleep, night sweats, heavy periods, brain fog, dry skin, aching joints, cravings you can’t control, and weight that keeps creeping up no matter how little you eat. And maybe, like so many women, you’ve gone to your GP only to be told you’re “too young” for perimenopause. Maybe you’ve been handed confusing, conflicting advice about what to eat. Maybe you feel stuck — too tired to cook healthy meals but desperate to feel like yourself again.
First, let me say this: this isn’t your fault. And second: there is a way through this. Let’s talk about nourishment — not punishment — and how you can find a way of eating that supports your hormonal health, your energy, your mood, and your body, without dieting, restriction, or guilt.
Why Nutrition Matters So Much in Perimenopause
Perimenopause isn’t just about declining oestrogen (though that’s a big part of it). It’s about a complete shift in your hormonal landscape, affecting your metabolism, your brain, your mood, your skin, your bones — your whole body.
Because your hormones are changing, your nutritional needs change too. Eating the same way you did in your 20s and 30s might not work now — and that's not because you're doing anything wrong. You simply need a new map for this new territory.
Finding the right perimenopause diet isn't about following a rigid plan. It’s about giving your body the tools it needs to navigate this transition with strength, resilience, and kindness.
The Foundations of a Hormonal Health Diet
Here’s what your body needs right now:
1. Prioritise Protein
Many women aren’t eating enough protein, especially at breakfast and lunch. In perimenopause, your body needs more protein to protect your muscles, stabilise your blood sugar (hello, fewer cravings and crashes), and help with weight management.
👉 Aim for 25–30g of protein at every main meal.
This might look like:
Greek yoghurt and berries for breakfast
A chicken and quinoa salad for lunch
Salmon with roasted vegetables for dinner
Protein helps you feel fuller, supports metabolism, and keeps those mid-afternoon cravings in check — one of the most important tools in nutrition for perimenopause weight loss.
2. Support Your Blood Sugar
Unstable blood sugar can make everything worse: mood swings, anxiety, hot flushes, cravings, and sleep problems.
A hormonal health diet focuses on balanced meals:
Include protein, healthy fats, and fibre at each meal.
Avoid skipping meals (especially breakfast!).
Choose slow-releasing carbohydrates like oats, brown rice, sweet potatoes, and lentils instead of white bread and sugary snacks.
Think of it like creating a strong, steady platform for your hormones to stand on.
3. Eat Healthy Fats
Your body needs fat to make hormones — and not just any fat. You need good fats like:
Olive oil
Avocado
Nuts and seeds
Oily fish like salmon, sardines, and mackerel
Healthy fats are crucial for brain health, skin health, joint health, and hormonal balance.
4. Fill Up on Fibre
During perimenopause, fibre becomes your best friend. Fibre helps to:
Balance blood sugar
Feed your good gut bacteria (which are linked to mood, weight, and immunity)
Support your body in getting rid of excess hormones
Add:
Vegetables (half your plate if you can)
Beans and lentils
Whole grains
Chia seeds and flaxseeds
Fibre also helps you feel full longer, helping with perimenopause weight loss.
5. Stay Hydrated
Hot flushes, night sweats, and dry skin can all get worse if you’re even slightly dehydrated.
Keep a water bottle nearby and aim for around 2 litres of water a day. Herbal teas and sparkling water are great too.
The Best Foods for Perimenopause
If you’re wondering what to actually put on your plate, here are some examples of the best foods for perimenopause:
Food | Why It Helps |
Salmon | Rich in omega-3s for brain, skin, and heart health |
Greek yoghurt | High in protein and calcium for muscles and bones |
Eggs | Easy protein + B vitamins for energy and mood |
Broccoli | Supports oestrogen metabolism and detoxification |
Flaxseeds | Plant-based phytoestrogens to gently support hormones |
Berries | Packed with antioxidants to fight inflammation |
Chickpeas | High in fibre and plant protein |
Pumpkin seeds | Rich in magnesium (good for sleep and stress) |
Chicken | A great source of protein to support hormone production and blood sugar balance |
Common Challenges (and How to Beat Them)
You might be thinking: "This sounds great, but I have no energy to cook!"
I hear you. Here’s how to make it easier:
1. Simplify Meals
Forget fancy recipes. Think “protein + veg + healthy fat.” Example: Roast a tray of chicken thighs and veggies all at once. Done.
2. Batch Cook
Cook once, eat twice (or three times). Make extra portions for lunches.
3. Keep Emergency Options Handy
Stock your kitchen with quick options like:
Tinned tuna or salmon
Microwave brown rice packets
Pre-washed salad bags
Boiled eggs
Having healthy options within reach means you’re less likely to grab convenience food that doesn’t make you feel good.
4. Eat Breakfast
Skipping breakfast can set you up for a day of cravings. Even something quick like a smoothie with protein powder, berries, and almond milk is better than nothing.
You Are Not Alone
If you’re reading this and thinking, “I don’t even recognise myself anymore,” please know: You are not broken. You are changing.
Perimenopause isn’t about losing who you are. It’s about learning a new way to care for yourself. A way that works for the body you have today — not the one you had 10 or 20 years ago.
You don’t have to do it perfectly. You don’t have to do it alone.
It’s about taking small, kind, consistent steps towards feeling better — more you — every day.
Ready for the Next Step?
If you’re tired of feeling confused, exhausted, and stuck, I’d love to help you find your forever way of eating — no diets, no guilt, no restriction.
💬 Book a free disco call with me today. Together, we’ll build a personalised plan that fits your life, your body, and your goals — so you can feel strong, energised, and confident again.
You deserve support. You deserve answers. And you deserve to feel amazing in your skin.
Comments