There are two things I get asked about more than ANYTHING else. Can you guess them?! Almost every day, I get questions about 1. my family, and 2. what I eat, so I thought I’d give a little sneak peek into how my eating has changed during perimenopause.

Seriously though, whether you’re just starting out on your fitness journey or a seasoned vet of the health world, taking a look at another person’s meal plan can be incredibly helpful!

So often we become our own worst critic, judging too harshly the tiny cheats we indulge in or feeling like we’re not doing this whole transformation thing “right.”

As we get closer to midlife and beyond, we need to choose a new approach to how we fuel our bodies. While strict calorie counting, tracking, and cutting may have gotten us to our goals before, it won’t work anymore. Trust me on this one.

Instead, we need to listen to our bodies, pay attention to how the foods we eat affect us mentally and physically, adapt based on the feedback our bodies are giving us, and most importantly, have a LOT of patience in this amazing season of life that feels like it’s constantly changing. Because it is.

Our 40s and beyond can feel drastically different from what we’re used to, and all of the changes we experience as our bodies naturally evolve can feel completely overwhelming. Here’s the deal: How we choose to fuel our bodies can make ALL the difference, and I’m sharing what I’ve discovered so you don’t have to. You’re welcome. 💕

What I Eat in a Day in Perimenopause

 

When we enter the perimenopausal stage of life, we also enter a literal hormonal chaos zone. I believe that knowledge is power, so the more we understand what’s going on during this natural evolution of life, the better equipped we’ll be to know how to fuel our bodies for optimal health. To be the best CEOs of our own health.

 

The Perimenopausal Hormonal Shift

What happens when we enter the “hormonal chaos zone”—and how it really feels.

 

As I listed above, here are some of the effects of all of that hormonal chaos during perimenopause:

• Brain fog
• Mood fluctuations
• Anxiety
• Irritability
• Sleep issues
• Cycle changes
• Belly fat
• Muscle loss
• Bone density loss
• Slower metabolism

It’s a lot to navigate, for sure. And please hear me when I say this: You are not crazy. You are not imagining any of these symptoms. You are not doing anything wrong. Your hormones are shifting daily, and one of the simplest things you can do to successfully navigate all of these natural changes is how you fuel your beautifully evolving body.

Key Food Categories to Support Hormone Balance + Metabolism

While most nutrition plans take away or restrict foods, we’re not going there. Yes, I’ll share a few things that can work against hormone balance in a bit, but I’ve found through my years of coaching women that the highest rate of success comes not from deprivation but from addition—adding in foods that can serve you and your body in the best ways possible.

Please view this as your complete-ish perimenopause nutrition guide, and yes, you’ll notice that there is some overlap, which makes it easier to incorporate these perimenopause-friendly foods in your daily nutrition plan! And as with anything important in life, begin where you are right now, make one tiny change, and once that’s a habit, make another tiny change. Small baby steps work best. Always.

Protein: Your Muscle + Metabolic Armor

Ladies, I will stand on my protein soap box as long as it takes for us to understand just how crucial consuming enough protein is for optimal health as we navigate our 40s, 50s, 60s, and beyond. Protein is the ultimate builder and repairer of pretty much everything in your body, but when it comes to perimenopause, it’s absolutely essential for building and maintaining muscle, protecting bone density, burning calories, a healthy metabolism, and insulin resistance. You might not notice it, but once you hit your 30s, you start to lose 3-8% of your muscle mass every single decade. It’s called sarcopenia, and it’s real.

I’ve found that most of us do not eat enough protein. So, how much should you be eating? Aim for .8-1.2g per lb. of goal or maintenance weight. So, if your goal or maintenance weight is 150 lbs, your protein goal is 120-180g/day. While this number might sound daunting, it can be done. If you’re not hitting your goal currently, increase your protein intake gradually.

Protein options:

• Chicken breast
• Pork loin
• Lean cuts of red meat (helps keep your iron levels stable, especially if you experience heavy cycles)
• Greek yogurt
• Cottage cheese
• Protein powders (I love protein powder because it’s a super simple way to help meet my daily protein goal, and I can take it with me anywhere)

→ Before you read any farther, please grab my guide on how to build muscle after 40 here. And yes, it’s 100% possible!

Cruciferous Vegetables: The “Estrogen Cleanup Crew”

Leafy green vegetables can help your body process and detoxify estrogen properly. They can also help ease symptoms of estrogen dominance like bloating, heavy cycles, mood swings, and so on. This type of vegetable also contains *DIM (diindolylmethane), which can help promote hormone metabolism and improve the estrogen/progesterone balance.

Cruciferous vegetable options (Aim for 1-2 servings/day):

• Broccoli
• Brussels sprouts
• Cauliflower
• Cabbage
• Kale
• Broccoli sprouts
• Collard greens
• Arugula
• Bok Choy

Fiber: The Estrogen Binder + Unsung Hero

Guys, fiber is crucial to optimal health, no matter what stage of life you’re in. If you struggle to get enough fiber in your diet, you’re not alone. The American Journal of Lifestyle Medicine found that 95% of us don’t eat enough fiber. So, beyond the usual benefits of fiber, when it comes to perimenopause, fiber is crucial. Why? It binds excess estrogen in the digestive tract for elimination (preventing recycling in the gut, which increases that hormonal chaos!), improves insulin sensitivity, stabilizes blood sugar, and supports overall gut health.

How much fiber should you be consuming daily? Aim for 25-30 grams per day, and if you’re in that 95% group, please increase your fiber intake slowly and drink lots of water. If you increase your fiber amount too quickly, your digestive system will not be happy!

Sources of fiber (some of these will help with your protein goal too!):

• Berries: Did you know that a 6 oz container of raspberries has 9 grams of fiber?!
• Flaxseed: These little fiber powerhouses also contain lignans, which are phytoestrogens that provide mild, balancing estrogen support.
• Chia seeds
• Lentils
• Beans
• Vegetables
• Oats
• Whole grains

When it comes to finding good sources of fiber for fruits and vegetables, look for the four Ss: Seeds, skins, stalks, and strings.

The Ultimate Fiber & Gut Health Routine

Why gut support and estrogen elimination go hand-in-hand during midlife.

 

Healthy Fats: The Building Blocks of Hormones

Hormones (including estrogen) are literally built from dietary fat. If you chronically under-eat fat (like we were told to do in past decades), your body will lack the raw materials to make the hormones it needs. Healthy fats can also help reduce inflammation, improve cell signaling, and even help your skin look healthier.

Healthy fat choices:

• Avocado
• Olive oil
• Nuts
• Seeds
• Fatty fish (salmon, sardines)
• Eggs: Eggs contain healthy fat AND are an amazing source of protein. Recent research has found that eating five eggs a week is associated with a lower risk of Alzheimer’s disease and cognitive decline, thanks to nutrients like choline and omega-3s. Yes, please!

Fermented Foods for Gut Health

I’ve recently discovered just how important fermented foods are for gut health, especially in perimenopause. As your estrogen levels drop, your gut microbiome diversity decreases, which can cause inflammation, bloating, a slower metabolism, and mood issues (90% of serotonin is made in the gut!). Fermented foods have also been shown to help prevent estrogen-deficiency-induced bone loss and improve mood, brain fog, and insulin sensitivity.

Sources of fermented foods (Aim for one serving a day):

• Plain Greek yogurt
• Kefir
• Kimchi
• Sauerkraut
• Kombucha
• Miso

Foods for Liver Support

Estrogen is processed and metabolized in your liver, so a sluggish liver can mean any hormonal symptoms you’re experiencing can become worse. No, thank you! Thankfully, including liver-friendly foods in your meals can be quite simple.

Liver-friendly options:

• Garlic
• Onions
• Leafy greens
• Beets
• Lemon
• Other sulfur-rich foods: Get an awesome list here.

Micronutrients + Hydration: Expert Additions for Perimenopausal Health

In addition to the nutrition options I’ve listed above, micronutrients can up your perimenopausal health as well. As with any supplements, please talk with your healthcare provider before adding any of these to your plan.

• Bone health (Calcium + D3 + K2): As your estrogen levels drop, your bone density can decline rapidly. While protein and strength training can definitely help, an adequate calcium intake is critical. Pair your calcium supplement with Vitamin D3 and K2 to ensure the calcium is directed into the bones, not the arteries.
• Magnesium (The Calming Mineral): Magnesium is essential for over 300 biochemical reactions. It can help regulate cortisol (stress), improve sleep, and ease the muscle cramps and heart palpitations that can be common in perimenopause.
• Hydration & Electrolytes: Any shifts in your hormones can affect the fluid balance in your body. Night sweats and hot flashes can increase fluid loss. Adding electrolytes (sodium, potassium, magnesium) to your water can help rehydrate your cells, balance your hormones, and reduce brain fog.

What Foods Can Work Against Hormone Balance?

While I’m against restriction when it comes to nutrition—I don’t offer any “Never eat this” kind of advice, here are three areas where it’s good to be aware of how they can impact your body in perimenopause:

• Alcohol: Can significantly slow down liver estrogen detoxification, cause inflammation in your system, and cause sleep issues.
• High sugar/ultra-processed foods: Can worsen insulin resistance, create blood sugar spikes, and disrupt your sleep—especially when eaten near bedtime.
• Chronic undereating + starvation diets: Deprive your body of the building blocks it needs for hormone production and muscle preservation, and destroy your metabolism. If you’re using a GLP-1 and/or trying to lose weight, I actually tell women to err on the side of a little too much than too little food because it’s easier to burn fat down the road than it is to rebuild the muscle that you’re losing and any other damage that can result from undereating.

Realistic Daily Strategies for Perimenopause Nutrition

Here are some things that have worked for me, and I hope they’ll give you an idea of some healthy + easy + REALISTIC options for your nutrition plan:

• Morning Fuel: I still drink a protein shake every single morning like I’ve done for decades, and because I work out in the morning, I usually pair it with a banana.
• Everyday Protein MVP: Greek yogurt is my MVP because it’s so easy. I can grab two single servings, which give me 20g of protein. You can also replace sour cream with Greek yogurt in most recipes—that’s a super simple way to increase your protein intake. One of my new and super easy favorites is egg salad made with chopped boiled eggs, a bit of mustard, and a healthy dollop of Greek yogurt. Yum!
• Smart Treats: I do not deprive myself, and yes, I will eat cookies when I want to. Here’s the key: I typically eat a couple of cookies with a protein shake or some source of protein to stop myself from overeating and to help with digestion.
• Nighttime Awareness: When it comes to nighttime eating, I cannot eat too much sugar before bed or I sleep like crap, and I get really bad acid reflux.
• Evening Protein Catch-Up: If I haven’t met my protein goal for the day, I will pair a protein shake with a healthy carb before bed to make sure my body is being properly fueled and to hit that important goal.
• On-the-Go Starbucks Routine: I still get Starbucks quite often, but instead of my usual MDB, I choose egg white bites and oatmeal with the whole pack of nuts and half a pack of dried fruit.
• Anytime Parfait: I love to create a nutrition-rich parfait from Greek yogurt, cottage cheese, berries, chia seeds, and granola. I can eat this any time of the day!

I know, I know. That’s a lot of information, and the last thing I want you to feel is overwhelmed. Here are four super simple tips to get you started on your own perimenopause nutrition journey that can fit right into your oh-so-real life:

Tip #1. Begin where you are right now. That’s always the best place to start. 😉

Tip #2. Track your current eating habits for a few days without changing anything to establish your baseline. You have to know where you’re starting from!

Tip #3. Read through this guide again and select one single swap or inclusion to implement progressively over the next week. Then do the same the next week and so on.

Tip #4. Remember that baby steps—those super simple promises—are THE key to success as you shift your nutrition and as your body adapts to these changes.

And remember: You do not need to do this perfectly! As your body adapts throughout this season of life, what works today might need to be changed tomorrow. That’s the natural evolution of things. You got this!

Xo,

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Related reading:

• Perimenopause Belly Fat: Causes, Symptoms, and Your 5-Step Action Plan
• The Perimenopause Shift: Reversing Muscle Loss and Slower Metabolism with Peptides
• Creatine Over 40: A New Rising Star in Your Perimenopause Tool Kit
• Finding Joyful Movement During Perimenopause: The Science Behind Why It’s Time to Play Again
• Navigating the Perimenopausal Meltdowns, Stress, and Anxiety