WHAT I EAT IN A DAY | Perimenopause
What I Eat in a Day | Perimenopause Edition
If you’re navigating perimenopause and wondering what to eat to actually feel good in your body again, this video is for you. I’m walking you through an honest day in my life, showing what I eat to support my hormones, energy, mood, and digestion.
And spoiler alert, it’s not about cutting carbs or skipping meals. It’s about eating with intention. Protein-forward, fiber-rich, and filled with real food that makes you feel nourished, not restricted.
Here’s what’s on my plate (and in my mug) as a functional nutritionist living through this season right alongside you.
Morning: Protein Coffee and Gentle Hydration
I always start my day with a lemon ginger mineral tonic. It’s simple and soothing, helps wake up digestion, supports liver health, and hydrates me after sleep. Then it’s time for my protein coffee, which gives me a solid 35 grams of protein first thing.
This is one of the most important shifts I recommend during perimenopause. Skipping breakfast or fasting late into the morning is a fast track to blood sugar swings and spiking cortisol. Starting with protein is foundational.
Breakfast: Easy Protein Bowl
After getting ready, I head into the kitchen and make a quick protein bowl with Clean Simple Eats protein for another 25 grams. By mid-morning, I’ve already had around 60 grams of protein, and I can’t tell you how different that feels in my body compared to when I was under-eating protein.
These meals aren’t fancy, but they are functional. They help stabilize my mood, support energy, and keep me out of that blood sugar crash zone that so many women experience during this phase.
A Quick Note on Perimenopause
Perimenopause is the transition leading up to menopause, and it often starts earlier than most women expect. You might start noticing changes in your cycle, heavier bleeding, more intense PMS, or disrupted sleep. It’s not always obvious at first, but over time, the patterns become clearer.
There’s no single lab test that tells you you’re in perimenopause. You have to be a bit of a detective. Track your cycle, listen to your mood and energy, and look for patterns in your labs over time. When estrogen and progesterone start fluctuating, that’s when the real shifts begin.
Lunch: Nourishing Build-Your-Own Bowl
For lunch, I pulled together some wild rice, prepped ground beef (seasoned with my favorite Thrive Market taco blend), romaine, slaw, and a little cilantro on top. It’s quick, delicious, and packed with hormone-friendly nutrients.
Ground beef is so underrated for this phase of life. It’s rich in iron, easy to digest, and that little bit of animal fat is actually helpful for hormone production. I used 83/17 for a reason. It works for my body.
Dinner: Grilled Jerk Chicken and Bean Salad
Dinner was grilled chicken thighs that I marinated overnight, served over a fresh bean salad packed with fiber, healthy fats, and tons of flavor. I tossed it with olive oil, avocado, and topped it with cilantro for that extra detox support.
And yes, I used a plastic bag to marinate the chicken. It’s not perfect, but perfection isn’t the goal. Supporting your body with what’s doable and realistic is.
Evening: Protein Coffee Prep and Wind Down
Every night, I prep my protein coffee mix so it’s ready to go in the morning. I fill my kettle, measure everything out, and set it up so the next day starts on the right foot.
It’s a small routine that brings a lot of ease. Especially in perimenopause, it’s the little things that keep me feeling grounded and supported.
Final Thoughts
What I eat in a day during perimenopause isn’t about restriction or perfection. It’s about showing up with consistency. Prioritizing protein, loading up on fiber, adding healthy fats, and letting go of all the unnecessary noise.
If you want to take the guesswork out of your meals and start building out hormone-supportive habits, come join us inside the Living Well membership. You’ll get access to all of today’s recipes, plus hundreds more tailored to your exact season of life.
Your first two weeks are on me. Truly. I’d love to welcome you in.
And don’t forget to download the free PDF with today’s meals so you can save it on your phone and keep the inspiration close.
With love,
Jessica
Functional Nutritionist | Women’s Hormone Health Specialist