During perimenopause and menopause it is common for your body to change shape and "menopause belly fat" is a real concern for most women. Exercise and positive dietary changes of specific foods for perimenopause, are crucial to your perimenopause journey.
Below you will find some foods that you can start to incorporate into your diet to boost your intake of whole foods to support your body through these changes, and reduce your intake of processed foods and sugars, as well as food suggestions and swaps you can start to implement.
Core foods for perimenopause (daily intake of a variety of these foods where possible)
Proteins
- Eggs
- Sardines
- Salmon
- Lamb
- Grass-fed beef
- Chicken thighs
- Organic tofu or tempeh
Vegetables
- Broccoli
- Cauliflower
- Bok choy
- Zucchini
- Spinach
- Kale
- Rocket
- Cabbage
- Pumpkin
- Sweet potato
Fats
- Extra virgin olive oil
- Avocado
- Olives
- Ghee
- Coconut oil
Fermented foods
- Sauerkraut
- Kimchi
- Coconut yoghurt
Seeds
- Flaxseed (ground)
- Chia seeds (pre-soaked)
- Pumpkin seeds (pre-soaked)
- Sesame seeds
Carbohydrates
(structured, not constant)
- Basmati rice (small amounts)
- Quinoa
- Buckwheat
- Oats
Simple swaps to make in your perimenopause diet
Swap cereal → oats or eggs
Swap white toast → sourdough or rice
Swap low-fat yoghurt → coconut yoghurt
Swap snack bars → boiled eggs
Swap pasta → basmati rice or lentils
Swap vegetable oils → olive oil or ghee
Swap sweet biscuits → yoghurt with seeds
Swap juice → whole fruit or organic berries
Swap skim milk → organic full fat milk, almond or coconut milk.
We have chosen a selection foods for you to introduce for breakfast, lunch, dinner and snacks.
Breakfast Options
- Eggs scrambled with spinach and zucchini, cooked in olive oil
- Protein smoothie: protein powder, berries, flaxseed, water or almond milk
- Oats cooked with chia seeds, topped with coconut yoghurt
Lunch Options
- Salmon bowl with basmati rice, broccoli, olive oil
- Chicken thigh, roasted pumpkin, leafy greens
- Lentil and vegetable soup with olive oil
Snack options
(eaten individually at different times, not together)
- Coconut yoghurt with ground flaxseed and pumpkin seeds
- Boiled eggs with olive oil and sea salt
- Rice crackers with hummus or mashed avocado
Dinner options
- Lamb cutlets, steamed greens, sweet potato
- Tofu or tempeh stir-fry with Bok choy, cabbage, and rice
- Beef mince with zucchini, herbs, and cauliflower mash.
