A Nutrition Guide to Perimenopause and Menopause: Why Your Body Is Changing (and What to Do About It):

The following is for informational purposes only. Please discuss any health/medical issues with your medical team.

Strength training plus smart nutrition helps protect muscle, energy, and bone health during perimenopause and menopause.

Have you noticed that the things you used to do to “stay in shape” just… aren’t working anymore?

You're not imagining it. During perimenopause and menopause, your body is going through real hormonal and metabolic changes that affect how you feel, how you store fat, how you sleep, and even how your muscles and bones respond to movement. But here's the good news: with the right nutrition and lifestyle strategies, you can support your body through this transition and feel more like yourself again.

Let’s walk through what’s happening — and how to help your body thrive.

What Is Perimenopause?

Perimenopause is the stage before menopause when hormones like estrogen and progesterone start to fluctuate. It can start in your late 30s or 40s and can last several years. During this time, your periods may become irregular and other symptoms may show up.

Common Symptoms of Perimenopause:

• Hot flashes or night sweats

• Mood swings or anxiety

• Poor sleep

• Trouble concentrating (“brain fog”)

• Weight gain, especially around your belly

• Low energy or libido

Even if you've always had a fast metabolism or been active, many women find their body shape and energy levels start to shift—seemingly overnight.

What Is Menopause?

Menopause begins when you've gone 12 months without a period. Estrogen levels drop and stay low, and symptoms can stick around or change in intensity.

Common Menopause Symptoms:

• Persistent hot flashes

• Joint stiffness or body aches

• Changes in mood or sleep

• Vaginal dryness

• Increased risk of bone loss and heart disease

  
  

What’s Really Happening With Your Body During Perimenopause and Menopause?

As estrogen drops, your body starts to behave differently:

• You may store more fat around your midsection

• You might lose muscle more easily, which slows your metabolism

• Your blood sugar and cholesterol levels may rise

• You could feel more tired or less motivated to move

These changes aren't about “doing something wrong”—they’re natural. But your lifestyle might need to adjust to support your new physiology.

What Should You Eat During Perimenopause and Menopause?

You don’t need a fad diet. What you need is a plan that supports your hormones, your energy, and your long-term health.

Focus on:

• Protein at every meal (20–30g) to maintain muscle and stay full

• Fiber-rich foods like beans, berries, and veggies to support digestion and blood sugar

• Healthy fats like olive oil, avocado, nuts, and seeds for hormones and heart health

• Calcium and vitamin D to protect your bones

• Fewer processed foods and added sugars, which can worsen hot flashes and weight gain

  
  

What Kind of Exercise Works Best for Perimenopause and Menopause?

You don’t need to do more — just differently.

• Strength training 2–3 times per week builds muscle and protects your bones

• Walking, biking, or swimming helps reduce belly fat and boost mood

• Yoga or stretching supports flexibility, sleep, and stress relief

  
  

How a Dietitian Can Help You During Perimenopause and Menopause

A registered dietitian can be your partner through this transition.

Here’s how they can help you:

• Create a personalized nutrition plan that fits your lifestyle, goals, and preferences

• Help you manage symptoms like bloating, fatigue, or cravings

• Support weight management without restrictive dieting

• Protect your bone and heart health through targeted nutrients

• Review labs and supplements to make sure you’re not missing anything essential

• Keep you motivated, informed, and supported every step of the way

You don’t have to figure this out alone.

3-Day Sample Perimenopause and Menopause-Friendly Meal Plan

Day 1 (Homemade)

• Breakfast: Greek yogurt with chia seeds, berries, and walnuts

• Lunch: Quinoa salad with grilled salmon and spinach

• Snack: Apple with almond butter

• Dinner: Stir-fried tofu and vegetables with brown rice

  
  

Day 2 (Convenience)

• Breakfast: Starbucks egg bites + iced latte

• Lunch: Sweetgreen salad with extra protein

• Snack: RXBar

• Dinner: Rotisserie chicken + frozen veggies + microwave brown rice

  
  

Day 3 (Mix & Match)

• Breakfast: Protein shake + fruit

• Lunch: Turkey sandwich from Panera + side apple

• Snack: Greek yogurt cup

• Dinner: Whole Foods hot bar: grilled chicken + roasted veggies

  
  

Final Thoughts

You don’t need to fight your body — you just need to learn what it needs now. Your hormones may be shifting, but with smart nutrition, movement, and guidance, this new phase can be strong, confident, and vibrant.

If you’re feeling lost or frustrated, working with an online dietitian can help you stop second-guessing and start feeling better.

Ready to Feel Better in Your Body?

Whether you’re navigating perimenopause, menopause, or just feeling off, working with a compassionate registered dietitian can make all the difference.

I offer virtual 1:1 nutrition consultations designed to help you manage symptoms, support weight goals, and feel more energized — all from the comfort of your home.

📥 Click here to schedule a free 10-minute Discovery Call 

📧 Or email me at info@alisadietitian.com to learn more about how we can work together.

Let’s take the guesswork out of this next chapter — and help you feel like yourself again.

Bibliography

1. Institute for Functional Medicine (IFM). (2022). Perimenopause: Lifestyle Approaches for Maintaining Optimal Health and Wellness. Retrieved from https://www.ifm.org/articles/perimenopause-lifestyle-approaches-for-maintaining-optimal-health-and-wellness

2. Chedraui, P., Pérez-López, F. R., & Cuadros, J. L. (2022). Adherence to a Mediterranean-style diet and severity of menopausal symptoms. Menopause Review.

3. Dietrich, S., et al. (2021). Nutrition in Menopausal Women: A Narrative Review. Frontiers in Nutrition, 8, 752500. https://doi.org/10.3389/fnut.2021.752500

4. Lee, J., Kim, Y., & Lee, S. (2021). Effect of Breastfeeding and Its Duration on Impaired Fasting Glucose and Diabetes in Perimenopausal and Postmenopausal Women: Korea National Health and Nutrition Examination Survey. Diabetes & Metabolism Journal, 45(1), 79–90. https://doi.org/10.4093/dmj.2019.0239

5. Franceschi, C., et al. (2021). The Importance of Nutrition in Menopause and Perimenopause. Nutrients, 13(4), 1104. https://doi.org/10.3390/nu13041104

6. NHS UK. (2023). Menopause and diet: How what you eat can affect your symptoms. Retrieved from https://www.nhs.uk/conditions/menopause/

7. Harvard Health Publishing. (2021). Menopause and your metabolism. Retrieved from https://www.health.harvard.edu/womens-health/menopause-and-your-metabolism