Practical Nutrition, Not Restriction: What to Eat (and What to Ditch) in Perimenopause

Perimenopause isn’t a neat, predictable chapter of life. It’s messy, exhausting, and often catches you off guard. One day you’re ploughing through your to-do list, the next you’re wide awake at 3am, dripping in night sweats, and eyeing up the biscuit tin before lunch.

If that feels familiar, you’re not doing anything wrong. You’re in perimenopause. And while we can’t stop the hormonal rollercoaster, food can play a huge role in how you feel, without dieting, calorie counting, or cutting out everything you enjoy.

This is about practical nutrition, not restriction.

Here’s what to eat, what to have less often, and how to make food feel like a source of strength rather than stress. Along the way, I’ll share simple perimenopause nutrition tips, highlight some foods to avoid in perimenopause, and show you how to create a balanced diet for perimenopause that fits your real life.

Why Dieting Stops Working in Perimenopause

So many women tell me: “I used to eat this way and stay the same weight. Now it doesn’t work, what’s happened?”

Hormones shift how your body responds to food. Oestrogen drops, sometimes in sharp swings, and this changes fat distribution (hello, tummy weight that wasn’t there before). Testosterone declines too, reducing muscle mass. Less muscle means a slower metabolism, you burn fewer calories even if you haven’t changed how you eat.

On top of that, poor sleep, hot flushes, and stress can throw appetite hormones out of sync. Cravings spike. Willpower wobbles. Old “eat less, move more” approaches feel impossible.

That’s why diet culture advice, cutting carbs, counting calories, punishing yourself at the gym, usually backfires now. It ramps up hunger, guilt, and frustration. What works better is nourishment, not punishment.

Four Nutrition Foundations

You don’t need a complete overhaul to feel better. Think of these as steady anchors you can come back to, even on chaotic days:

1. Protein at every meal – Protein protects your muscle, steadies your energy, and keeps you feeling satisfied. Aim for about a palm-sized portion at breakfast, lunch and dinner, eggs, yoghurt, fish, chicken, beans, tofu, lentils.

2. Fibre for steadier energy – Fibre is one of the quiet heroes of perimenopause. It keeps digestion regular, balances blood sugar (so you don’t get the 4pm crash), and feeds your gut bacteria, which play a role in mood and inflammation. There’s also some evidence that a fibre-rich diet helps your body handle hormones more smoothly, but the benefits you’ll feel every day are calmer digestion and more consistent energy. Good sources: vegetables, fruit, beans, oats, nuts, seeds.

3. Healthy fats – Fats don’t make you “fat.” The right ones actually support your brain, joints, and hormones. Olive oil, avocado, oily fish (salmon, mackerel, sardines), walnuts, chia, flaxseeds, all excellent.

4. Steady blood sugar – When meals combine protein, fibre, and healthy fats, your blood sugar stays stable. That means fewer mood crashes, less anxiety, and less late-afternoon “must eat sugar now.”

What to Eat in Perimenopause

You don’t need fancy superfoods. Here’s a list of everyday foods that make a big difference:

• Protein: chicken, turkey, eggs, Greek yoghurt, fish, tofu, tempeh, beans, lentils.

• Fibre-rich carbs: oats, quinoa, brown rice, wholegrain bread, sweet potatoes.

• Vegetables: leafy greens (spinach, kale, rocket), broccoli, cauliflower, peppers, courgettes, mushrooms.

• Fruit: berries, apples, pears, citrus.

• Healthy fats: avocado, olive oil, nuts, seeds, oily fish.

• Phytoestrogen-rich foods: flaxseeds, chickpeas, soy products, lentils.

• Hydration: water, sparkling water with lemon, herbal teas.

These are the foods that keep your body fuelled, help manage symptoms, and give you steady energy for the day ahead.

Foods to Have Less Often

Notice I didn’t say “never.” Restriction breeds guilt, and guilt leads to the all-or-nothing cycle. These are simply foods that, if eaten regularly, can make perimenopausal symptoms feel worse:

• Highly processed foods – Packaged snacks, sugary cereals, takeaways. They tend to spike blood sugar and leave you more tired and craving more.

• Refined sugar – Biscuits, sweets, cakes, fizzy drinks. Quick highs, deep crashes, and not much nourishment.

• Alcohol – Even small amounts can worsen hot flushes, night sweats, and sleep disruption. If you choose to drink, notice how your body reacts and keep it occasional.

• Too much caffeine – That extra coffee might help at 10am but leave you anxious and wide awake at 2am. Try to cut off caffeine after lunchtime.

• Salty processed foods – Crisps, processed meats, fast food. Too much salt pushes up blood pressure, which can already be shifting at this stage of life.

Think of these as “sometimes foods,” not forbidden ones.

Quick Wins: Good, Better, Best

Eating well in perimenopause doesn’t have to mean perfect meals. Try the “good, better, best” approach:

Breakfast

• Good: slice of toast with nut butter

• Better: toast with nut butter + banana

• Best: Greek yoghurt with flaxseeds, berries, and nut butter

Lunch

• Good: tuna sandwich on white bread

• Better: tuna on wholegrain bread + side salad

• Best: quinoa salad with tuna, chickpeas, mixed greens, and olive oil

Dinner

• Good: beans on toast

• Better: chicken stir-fry with frozen veg

• Best: salmon stir-fry with pak choi, mange tout, baby corn, ginger, garlic, sesame oil

This way, whatever your energy, you’ve got a win.

Everyday Perimenopause Nutrition Tips

• Cook protein in bulk – Roast a tray of chicken, boil eggs, or batch-cook lentils so you’ve got grab-and-go options.

• Keep frozen veg handy – Same nutrition as fresh, but less chopping when you’re exhausted.

• Snack smart – Nuts, Greek yoghurt, boiled eggs, roasted chickpeas beat crisps for energy.

• Don’t fear carbs – Just pick fibre-rich ones like quinoa, oats, or brown rice.

• Season with herbs and spices – Turmeric, garlic, cinnamon, ginger are anti-inflammatory and add flavour.

• Hydrate early – Start the day with a glass of water before coffee.

Compassion Over Perfection

So much of perimenopause is out of your control. The last thing you need is guilt about food. You are not “failing” if you have a biscuit or skip cooking dinner. Cravings and low energy are signals, not weaknesses.

Practical nutrition is about fuelling your body kindly and consistently, not chasing perfection.

A Note on GLP-1 Medications

If you’re on (or thinking about) GLP-1 weight-loss injections, nutrition still matters. These drugs reduce appetite, but your body still needs protein, fibre, and healthy fats to protect muscle, energy, and hormone health. Think of medication as one tool, food is the foundation.

Final Thoughts

Perimenopause is hard enough without piling food rules and shame on top. Restrictive diets and calorie counting only leave you more drained. What helps is a balanced diet for perimenopause that focuses on protein, fibre, healthy fats, and steady blood sugar, while keeping the foods that make symptoms worse as “occasional” rather than “off-limits.”

This is not about restriction. It’s about nourishment. And that’s what your body is asking for.

If you’re nodding along thinking, “Yes, this sounds like me, but I don’t know where to start,” you don’t have to figure it out alone.

At Jo Leccacorvi Nutrition, I help women in perimenopause find their forever way of eating, without calorie counting, restriction, or guilt. Together we create a simple, practical plan that works for your life. Book a free discovery call here and let’s talk about what practical nutrition could look like for you.