How knowing What to Eat in Perimenopause can help your hormone journey

Perimenopause: the hormonal rollercoaster that often sneaks up on us somewhere in our 40s (though it can begin earlier). You might notice changes in mood, sleep, energy levels—or feel like your usual approach to food and exercise isn’t quite cutting it anymore.

If you’ve had children, you might still be carrying some postnatal nutrient depletion, which can add another layer to this stage (I wrote more about postnatal depletion in a blog post for the Energised Ladies website which you can read about here).

The good news? A few smart nutrition strategies can really help you feel more in control during this transition. I know for many women they’re just not feeling “right” – lacking energy, flatter mood, weight gain, brain fog and exhaustion. If this sounds like you and you’re looking for an evidence-based programme to get you feeling fabulous again, check out my online Nourished Perimenopause course below…we kick off 8th September 2025 👇

Now, read on to find out more about what to eat in Perimenopause…

1. Prioritise Protein

You’ve probably heard a lot about the importance of protein in our diets…it’s definitely the nutrient de jour at the moment! But during perimenopause, women can start to lose muscle more quickly – especially if their protein intake is inadequate – so it’s super important to make sure we’re having enough.

Including high-quality protein throughout the day helps maintain muscle mass, stabilise blood sugars, and support metabolism (which often feels like it’s slowing down). The exact amount you need depends on a range of factors including your genetics, medical history, weight, activity levels, wellbeing goals etc. To find out exactly how much you need for good health book in for a consult. We’ll be able to pinpoint just how much protein you need and how best to spread it over the day for optimal results…no more second guessing or confusion as I’ll just give you the facts!

✔ Include tofu, legumes, eggs, nuts, fish, chicken, red meat, tempeh and dairy products in your eating.
✔ Aim for a good source of protein at every meal—not just at dinner.

2. Add in Phytoestrogens

These are naturally occurring plant compounds that have a gentle oestrogen-like effect in the body. While they’re not a magic bullet, some research suggests they may help reduce hot flushes and support hormone balance. Plus they tend to be a good source of fibre which is great for our gut health – double win! I love adding some ground flaxseeds and berry chia jam to my Greek yoghurt, and snacking on some edamame beans with chilli and soy…eating well for perimenopause and beyond is really delicious.

✔ Found in soy foods like tofu, tempeh, and edamame, as well as flaxseeds, barley, berries and chickpeas.
✔ Safe and beneficial for most women, especially when eaten as part of a whole food diet.

3. Don’t Forget Omega-3 Fats

Mood swings or foggy brain? Omega-3s are essential fats found in oily fish (salmon, mackerel, sardines, anchovies), flaxseeds, chia seeds and walnuts, and can support brain health, reduce inflammation, and may even help ease low mood or joint pain. These essential fats can’t be manufactured in the body so we need to eat them and as a major helper in reducing inflammation they are a fat we really want to prioritise especially if you’re noticing some aches and pains these days.

✔ Include plant-based omega-3s daily (flaxseeds, chia seeds and walnuts), and oily fish 2–3 times a week if you eat it.
✔ Not a fan of fish? Consider a quality omega-3 supplement.

Final thoughts

Perimenopause isn’t just something to “get through” – it’s a chance to recalibrate and put ourselves first for once. With the right nutrition (and a good night’s sleep), you can feel stronger, clearer, and more energised than you have in years.

I love creating Nutrition Plans and Recipes that contain a lot of these nutrients so the hard work is done for you…you can just enjoy your food and be confident that your body is getting exactly what it needs to thrive. If you’d like support with an eating plan that works for your changing body, I’m here to help with a range of individual consult options.

And if you’re keen to delve further into what perimenopause means for your body and mind, and learn a range of strategies to support you now and into the future, sign up to my next online Nourished Perimenopause course. Feel more positive, calm, in control and energised in just 2 months.

Keep an eye out for Part 2 of What to Eat in Perimenopause…coming soon!