Perimenopause and Protein!
During perimenopause protein becomes one of your best allies! It’s honestly one of the most important nutrients to help support your body through the ups and downs of the hormonal rollercoaster.
Think of protein as the building block of everything. Your muscles, bones, skin, hormones, immune system — they all rely on it. Now, while it won’t directly boost your hormone production, making sure you're getting enough protein helps your body function properly.
It keeps your energy levels steady and supports recovery, which is especially needed on those days when you’re running on empty.
Because let’s be honest — perimenopause can be utterly exhausting. Between heavy periods, sagging skin, stubborn weight gain, muscle loss and that next-level tiredness (the kind that coffee just can't fix), your body’s going through a lot. Falling oestrogen levels throw things out of sync, and that’s exactly where protein-rich foods can make a real difference.
Protein-rich foods to include in your diet during perimenopause
So, what does that actually look like? Think fish, cheese, eggs, and beans — all excellent sources of protein. But the bonus is they also come packed with other vital nutrients like calcium, iron and zinc, which are especially important if your periods are on the heavier side.
Personally, I’ve found that paying closer attention to my protein intake helps me keep sugar cravings in check and avoid those nasty energy crashes.
A breakfast of eggs and beans works so much better for me than a croissant or bowl of granola. It keeps me full, focused, and far less likely to suffer from brain fog or that mid-morning slump.
Don’t forget to mix it up, too. Add in plant-based proteins like lentils, chickpeas, and peas. Not only are they great for variety, but they also give you a fibre boost — which is a big win for digestion during perimenopause.
Trust me, your peri-gut will thank you.
Extra Tip: To help boost your protein intake, you can also consider a plant-based protein powder to your daily routine.
Have you noticed a difference when you’ve upped your protein? I’d love to hear what’s worked for you — and what you’re still figuring out. Drop your thoughts, tips, or questions in the comments. We always love hearing from you.
Other topics that you may find helpful:
5 perimenopause tips I wish I knew sooner
10 self-care tips for perimenopause, menopause & postmenopause
