What to Eat During Perimenopause & Menopause

Megan Nielsen Updated on Mar 24, 2026

Hormonal transition doesn’t require less food — it requires better distribution, smarter timing, and adequate intake. The goal isn’t perfection. It’s physiologic support and consistency

And this is why support matters so much

Every woman responds differently in this phase. What works for someone else may not work for you — and that doesn’t mean you’re doing anything wrong. It means your body deserves to be listened to, not pushed harder or silenced. Your body is asking for you to be its voice and it's time you speak up for it!

At Lexi J Wellness, we walk alongside you through this season — helping you understand your body, adjust with intention, and feel supported instead of frustrated. You don’t have to guess. You don’t have to white-knuckle it. And you don’t have to do this alone

This is about breaking the generational cycle — the one where women suffer quietly, restrict harder, blame themselves, and power through. You get to have a voice. You get to ask for help. And you get to model something better — for yourself and for the women watching you

Protein: The Priority (The Anchor)

Protein needs increase with age and hormonal change due to anabolic resistance — meaning the body becomes less efficient at using protein to build and preserve muscle.

Adequate protein helps:

Preserve lean muscle
Support metabolism
Improve fullness and appetite regulation
Reduce muscle loss
Support bone health and recovery

Evidence shows:

Women over 40 require ~20–30% more protein per meal to stimulate muscle protein synthesis
Protein intake of 1.2–1.6 g/kg/day supports improved body composition, however depending on your goals this is different for every woman.
Low protein intake can accelerate muscle loss by up to 50% during menopause- compromising the musculoskeletal support that helps protect bones and reduce injury risk during falls=higher risk of broken bones!

LJW goal:

30–40 g of protein per meal

Protein sources:
Lean poultry, eggs, Greek yogurt, fish, lean beef or bison, cottage cheese (if tolerated), protein powders

This phase requires strategy — not restriction.
Protein is the anchor.

Carbohydrates: Strategic, Not Eliminated

Carbohydrates support thyroid health, sleep quality, mood, and workout performance — especially during hormonal transition.

Evidence shows:

Estrogen decline increases insulin resistance, making carb timing and pairing more important
Very low-carb intake in midlife women is associated with increased cortisol, disrupted sleep, and worsened fatigue (I know we were taught that carbs are “bad” — but the truth is, we actually need them more than ever during this phase of life. It’s not about cutting carbs… it’s about choosing the right carbs at the right time )

Best sources:
Fruits, vegetables, whole grains, beans and legumes (as tolerated)

LJW approach:

Pair carbohydrates with protein
Adjust intake based on activity, stress, sleep, and symptoms
Emphasize carbs earlier in the day and around workouts

Fats: Supportive, Not Excessive

Healthy fats support hormone signaling, brain health, and inflammation control.

Evidence shows:

Omega-3 intake supports heart health and reduces inflammation in postmenopausal women
Excessive fat intake can displace protein and slow body composition progress

Supportive fat sources:
Olive oil, avocado, nuts and seeds, fatty fish (salmon, sardines)

Balance matters — fats are essential, but portions matter

Micronutrients That Matter More Now

Midlife women are at higher risk for nutrient deficiencies impacting energy, bones, and recovery.

Key nutrients include:

Calcium & Vitamin D
Magnesium
B vitamins
Omega-3 fatty acids
Iron (if still menstruating)

Food comes first, with supplementation used intentionally and individually when needed.

Coach Megan’s Note

If you’re reading this and thinking, “I know what I should do, but I don’t know how to make it work for me,” you’re not alone — and that’s exactly where coaching helps

You don’t need more rules. You need guidance, personalization, and support through a body that’s changing. Nutrition coaching during perimenopause and menopause isn’t about restriction or perfection — it’s about learning how to fuel, train, and recover in a way that supports you now.

If you don’t have a nutrition coach yet, you don’t have to figure this out alone. We’d love to walk alongside you through this season

— Coach Megan