The Perimenopause Plate
...how to eat for hormones, energy, and sanity
Okay, now that we’ve talked about the rage, the grief, and holding space for it, it’s time to get down to brass tacks!
If there’s one thing I wish every woman in perimenopause knew, it’s this: your plate is one of your most powerful hormone tools.
When estrogen and progesterone start shifting, your body becomes more sensitive to blood sugar highs and lows. That means the same bagel-and-coffee breakfast that worked for you at 30 can now leave you jittery, moody, and hungry an hour later. The good news is you can feel more stable, energized, and satisfied by making a few small changes to how you build and eat your meals.
Step One: Meaning EVERY Bite
One of the simplest but most effective shifts is food sequencing. The order you eat your food matters. Starting with protein and fiber before starches or fruit slows down how quickly glucose enters your bloodstream, keeping your blood sugar from spiking and crashing. Think of beginning your meal with non-starchy veggies or a small salad, following with your protein and healthy fats, and saving your carbs and sweets for last.
Protein also becomes even more important in perimenopause. Most women benefit from aiming for 25 to 30 grams of protein per meal to support muscle, balance blood sugar, and keep hunger in check. This could be eggs, Greek yogurt, chicken, fish, lentils, or a quality protein powder if needed.
You’ve Got A Friend In Fibre
Fiber is another key player. It’s not just for digestion - it’s a hormone helper. Fiber feeds the good bacteria in your gut, helps your liver process and clear excess estrogen, and keeps blood sugar steady throughout the day. Loading your plate with vegetables, leafy greens, beans, lentils, berries, chia seeds, and flax is an easy way to boost your intake. A general target is 25 to 35 grams daily, increasing gradually if you’re not used to a high-fiber diet.
Another tool worth adding to your plate is resistant starch. This is a type of fiber that resists digestion in the small intestine and feeds your gut bacteria instead. It has been shown to help improve insulin sensitivity and lower the blood sugar response to carbohydrate-rich foods. You can find resistant starch in foods like cooked and cooled potatoes or rice, oats, and legumes. Adding these in - especially in place of refined carbs - can make your meals more satisfying and more blood sugar-friendly.
Build Your Peri Plate
A simple way to visualize the Perimenopause Plate is to fill half your plate with non-starchy vegetables (cooked or raw), one-quarter with protein, and one-quarter with slow-digesting carbs like quinoa, sweet potato, or whole fruit. Then, add healthy fats such as avocado, olive oil, or nuts for flavor and satiety.
When you eat this way, you’re not just nourishing yourself - you’re telling your body it’s safe, supported, and doesn’t need to run on stress mode. Stable blood sugar means more stable moods, better energy, and fewer 3pm crashes or late-night cravings. This is how you start using food as a daily ally in your perimenopause journey.
Recipes for the Cilantro Chicken (pic 1), Creamy Beef and Broccoli (pic 2) and Caribbean Chicken Curry (pic 3) coming soon!