Your 40s can feel like a turning point — the diet that once worked suddenly… doesn’t.
- You’re eating “healthy” but still gaining weight.
- Your energy dips.
- Your sleep is disrupted.
- You’re moody, frustrated and feeling overwhelmed…. And you have no idea what is going on!
As estrogen and progesterone begin to shift during perimenopause, our metabolism, insulin sensitivity, and even hunger signals change.
Our bodies are changing, and we need to change our dietary habits to compensate. We have to work with our physiology, not against it.
A few key nutrition shifts will make a huge difference.
What to Eat in Perimenopause
1. Eat Enough (Don’t Underfuel!)
Undereating, especially while active, raises cortisol and slows our metabolism, often leading to increased fat storage, particularly around the belly.
- Fuel your body with balanced meals.
- Include healthy fats and complex carbs.
- Think nourishment, not restriction.
2. Prioritise Protein
Protein helps preserve lean muscle, stabilise blood sugar, and control appetite — all essential during hormonal shifts.
- Eat protein at each meal, regularly throughout the day.
- Eat protein before and after workouts.
- Aim for a minimum 20g of protein per meal.
- Eat good sources of complete proteins (or if vegetarian/vegan, make sure to combine proteins to ensure you’re consuming all essential amino acids).
3. Eat More Plants
A fibre-rich, plant-based diet will help reduce inflammation, support digestion, and improve our gut microbiome.
- Fill your plate with colourful vegetables, leafy greens, legumes, berries, and whole grains
- Add plant-based fats like avocado, olive oil, flaxseeds, chia, and walnuts
- Aim for variety — different plant foods feed different beneficial gut bacteria
4. Time Your Carbs
Our body becomes less sensitive to insulin during perimenopause, so it’s important to be mindful about when we eat carbohydrates.
- Have carbs earlier in the day and around workouts when our bodies are more insulin sensitive.
- Prioritise carbs from a plant source: sweet potato, corn, pumpkin, lentils, quinoa and oats.
- Avoid high-carb dinners late at night when insulin sensitivity is at its lowest.
5. Consider Creatine Supplementation
Creatine is one of the most effective, well-researched supplements for women in perimenopause.
- Supports lean muscle, strength, and recovery from resistance training.
- Improves brain function and may reduce mental fatigue.
- Helps with mood, motivation, and even sleep in some women.
Recommended Dose:
3–5 grams daily, mixed into water or a smoothie.
- Safe for long-term use in most people, however it’s always recommended to check with your own healthcare professional before taking any nutritional supplements.
- Best taken daily (any time of day).
- Combine with strength training for best results.
Below is the creatine I recommend. Use the code: sbfchallenge15 for a discount
What to Avoid in Perimenopause
1. Fasting
While intermittent fasting may work for some women, it is not recommended during perimenopause, especially if you’re already stressed, not sleeping well, or training hard.
- Going long hours without food will lead to muscle breakdown, especially if protein intake is low.
- Losing muscle reduces your metabolism, strength, and ability to burn fat.
- Fasting raises cortisol, which promotes fat storage (especially around the belly).
- Skipping meals can lead to energy dips, irritability, and cravings later in the day.
Our focus should be on fuelling our body, not depriving it!
2. Low Carb Diets
Cutting carbs too low will disrupt hormones and increase fatigue, especially if you’re already active or strength training.
- Our brain and muscles need carbs for optimal function.
- Low-carb diets may worsen sleep, mood, and thyroid health.
- Instead of restricting carbs, time them wisely (see above) and prioritise whole-food plant sources.
3. Alcohol
Our tolerance for alcohol changes during perimenopause, and even small amounts can have a big impact.
- Alcohol disrupts sleep, increases hot flushes, and raises inflammation.
- It also interferes with liver detox pathways, which are essential for hormone clearance.
- Alcohol also negatively affects your gut microbiome, which plays a crucial role in hormone regulation, immune health, and mood.
4. Ultra-Processed Foods
Minimise ultra-processed foods. Eg, packaged snacks, frozen meals and takeaways.
- Often high in additives, emulsifiers, and preservatives that stress the gut and liver.
- Can disrupt blood sugar, increase inflammation, and worsen cravings.
- Many also contain artificial sweeteners that negatively affect the gut microbiome.
Instead, focus on real, whole foods with minimal ingredients.
Perimenopause brings real physiological changes — from reduced estrogen and progesterone to shifts in insulin sensitivity, cortisol, and muscle maintenance.
Our diet must evolve to support these changes. By focusing on protein, plant diversity, smart carb timing, and reducing inflammatory triggers, we’re not just managing symptoms; we’re improving body composition, brain function, and long-term health.
The Right Plan Can Change Everything In Perimenopause
If you’re tired of guessing what to eat and want science-based meal plans that support hormone balance, muscle maintenance, fat loss, and energy, I’ve got you covered.
Inside my 4 Week Challenge, you’ll get:
✔️ Fuel plans designed specifically for women 40+
✔️ Easy recipes designed for real women with real lives.
✔️ Guidance on protein, carbs, and supplements like creatine.
✔️ Support to feel stronger, leaner, and more in control.
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