If there’s one thing I’ve learned from my own fitness journey, it’s the power of nutrition in helping you feel balanced, energized, and strong. And for women going through perimenopause, adjusting your diet can be a game-changer. As your body changes, so do its needs, and making simple shifts in your eating habits can have a huge impact on your energy, mood, and overall well-being.
Let me walk you through some key nutritional strategies that can help you thrive during perimenopause.
The Nutrients That Make All the Difference
During perimenopause, your body requires specific nutrients to maintain muscle, support hormone balance, and keep your energy steady throughout the day. Here’s what I’ve found to be most important:
Protein: As estrogen levels drop, maintaining muscle mass becomes more difficult. Protein is essential for muscle repair and keeping your metabolism active. Aim to include protein in every meal—whether it’s from lean meats, eggs, fish, or plant-based sources like beans and lentils.
Healthy Fats: Hormonal health relies on healthy fats like omega-3s and monounsaturated fats. These fats support brain function, reduce inflammation, and help balance hormones. Include foods like avocados, nuts, seeds, and fatty fish like salmon in your diet.
Fiber: Fiber is key to digestive health, which can be impacted by hormonal changes. It also helps regulate blood sugar levels and keeps you feeling full longer, which is crucial for weight management. Focus on fiber-rich foods like vegetables, fruits, and whole grains.
Sample Meal Plan for a Day in Perimenopause
Here’s an example of a nutrient-packed meal plan that fuels your body and supports these essential needs:
- Breakfast: Scrambled egg whites with spinach and avocado on the side (protein + healthy fats)
- Lunch: Grilled chicken salad with quinoa, kale, and roasted veggies (protein + fiber)
- Snack: Greek yogurt with chia seeds and a handful of almonds (protein + fiber)
- Dinner: Salmon with roasted Brussels sprouts and sweet potatoes (protein + omega-3s)
- Snack: A few squares of dark chocolate with a green tea (antioxidants + a touch of indulgence)
What to Eat More Of vs. What to Limit
To stay fit, energized, and balanced, focus on:
- More of: Omega-3-rich foods, cruciferous veggies like broccoli and Brussels sprouts, lean proteins, and fiber-rich grains.
- Less of: Sugar, refined carbs, and highly processed foods that can spike blood sugar and throw your energy off balance.
Ready for a Personalized Nutrition Plan?
If you want more tailored nutrition advice that works with your body’s changes, my 12-week perimenopause program includes a custom nutrition guide to help you thrive.
This program is packed with 1:1 coaching, tailored workouts, and custom programming so you can meet this season of change with strength and confidence.
If you are looking for personalized attention as you navigate perimenopause, I’d love to work with you! I’m offering special “Founding Members” pricing to the first 10 people who sign up. Book a free clarity call with me below to learn more.
XO,
Brooke
P.S. Nutrition is just one piece of the puzzle—let’s combine it with a smart fitness routine and make this your healthiest chapter yet!
