What makes the perfect meal when you're going through perimenopause? When we are in perimenopause we are in a pro-inflammatory state so we need to eat food that can fight inflammation.

Foods that fight inflammation

  • Vegetables: eat lots with every single meal (2/3s of your plate as veg ideally). Veggies are full of phytonutrients (naturally occurring plant chemicals that are anti-inflammatory) and antioxidants
  • Tomatoes
  • Olive oil
  • Green leafy vegetables: spinach, kale, and collards
  • Nuts like almonds and walnuts
  • Fatty fish like salmon, mackerel, tuna, and sardines
  • Fruits such as strawberries, blueberries, cherries, and oranges.
  • Herbs and spices which have anti-inflammatory compounds like Tumeric, Ginger, Cinnamon, Black Pepper

Perimenopause is also a time when protein is super important for maintaining muscle mass, cellular repair and satisfying our appetite.

Perimenopause can also trigger food sensitivities thanks to changes in our gut integrity with hormonal changes.  The main culprits causing trouble are usually wheat and cow's milk.

Focusing on a good diet throughout perimenopause will help reduce the perimenopause symptoms you experience and their severity.

Remember we are what we eat! Unfortunately while we are on this rollercoaster ride there isn’t a whole lot of forgiveness when it comes to symptoms.

So when you fall off the nutrition wagon, don't beat yourself up about it, just jump back on as soon as you can.  

A Good Perimenopause Diet: Considerations

Focus on eating the following foods to support your body through perimenopause:

  • Adequate protein with every meal - as a rough guide, aim for the size of your fist - fish, chicken, lamb, beef, organic soybeans, legumes, eggs, nuts and seeds
  • LOTS of fresh vegetables and some fruit - try for 5 cups of vegetables a day in as many colours as possible. Each colour has a unique plant chemical waiting to enhance your health.
  • Eat good fats like avocado, olive oil, nuts and seeds, grass fed butter, goat’s cheese, feta and halloumi.
  • Exclude any foods you suspect you're sensitive to
  • Include complex carbs - like sweet potato, pumpkin, potatoes, quinoa, oats, brown rice.

The Best Diet for Perimenopause

Right, let's dive into some meal ideas.

Note: as a Clinical Nutritionist, Ange likes to keep things super simple in the kitchen. She's not a fan of following recipes or weighing things (= the worst baker)!.

Garlic and Ginger Chicken with Sweet Potato Wedges and Greens

  • Sweet potato wedges (rubbed with olive oil) roasted in the oven
  • Chicken breast (rubbed with olive oil, salt and pepper, ginger and garlic) pan fried then finished off in the oven (if left whole or if sliced pan fried is fine)
  • Steamed broccoli, with boiled frozen peas and feta sprinkled on the top
  • Dressing for the steamed veg: Olive oil, honey, garlic, salt and pepper.

Wild Caught Honey Soy Salmon with Rice and Wilted Greens

  • Salmon pan fried 
  • Brown rice
  • Wilted spinach and green beans
  • Dressing: Tamari, little bit of honey, garlic.

Scrambled Eggs with Goat's Cheese and Veg

  • Everything thrown in a frying pan until cooked (add onions first)
  • 2 eggs
  • Zucchini chopped into squares
  • Red onion
  • Tomatoes
  • Goat’s feta
  • Salt and pepper.

Top 10 foods for perimenopause

Michelle's top two favourite recipes:

Asian Chicken Soup 


 Tell us what meals you love and  that support you through perimenopause - share your recipes in the comments below 😊

May 14, 2022 — Angela Greely

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