Perimenopause Meal Plan

The food you eat plays a powerful role in supporting hormonal balance, stable blood sugar, brain function, bone health, and sustained energy during perimenopause. As hormones begin to fluctuate, many people experience changes in mood, sleep, weight distribution, digestion, and cycle regularity — and nutrition can be a key tool in navigating this transition with more ease.

This meal plan has been carefully curated by our team of Naturopaths to support the unique needs of perimenopause. It focuses on nourishing the nervous system, supporting estrogen metabolism, reducing inflammation, and maintaining muscle mass and metabolic health.

By prioritising the right balance of protein, fibre, healthy fats, and key micronutrients, this plan helps create a more stable internal environment — supporting hormones now and long-term wellbeing into menopause and beyond.

The meals within this plan are designed to support more stable energy across the day, reduce hormonal highs and lows, and promote a calmer nervous system. By prioritising anti-inflammatory foods and reducing dietary triggers that can worsen symptoms such as bloating, hot flushes, headaches, and joint pain, this plan supports both symptom relief and long-term health outcomes. Gentle support for gut health and the microbiome is also woven throughout, recognising the important role the gut plays in estrogen metabolism, immune function, and overall hormonal balance.

It’s easy to customise the servings to suit your household size, and you’ll find specific product recommendations on page 5 to make shopping and prep easier. We’ve included nutritional breakdowns for each recipe to give you insight into the protein, carbohydrate, fat, and fibre content. But remember - this isn’t about counting numbers. It’s about creating meals that nourish your body and help you feel your best, consistently.

Once purchased, simply download and start cooking!