33 Peri Perfect Foods
The Peri Plan focuses on simple, strategic nutrition that works with changing hormones - not against them.
This list of 33 perimenopause-perfect foods is at the heart of all Peri Plan recipes. These are real, everyday ingredients that help calm inflammation, balance blood sugar, and gently support your hormones through the ups and downs of this transition. From magnesium-packed greens to mood-steadying proteins and gut-friendly ferments, every food here plays a role in helping you feel nourished, steady, and back on track.
Let’s dive into the foods I recommend most often - so you can eat with confidence.
Protein-Rich Foods
These support muscle maintenance, hormone production, and blood sugar stability—critical for managing perimenopausal symptoms.
1. Chicken
A lean source of high-quality protein and zinc, chicken helps support immune health and mood regulation. It also provides B vitamins needed for energy production during hormonal fluctuations.
2. Eggs
Eggs are a hormonal powerhouse—rich in choline for brain health, vitamin D for mood and bone strength, and high-quality protein for muscle support as estrogen declines.
3. Salmon
Packed with omega-3 fatty acids, vitamin D, and protein, salmon is anti-inflammatory and supports brain, heart, and joint health—often areas of concern during perimenopause.
4. Fish
Fatty fish like salmon, sardines, mackerel—and even leaner options like ling and snapper—are rich in protein and essential nutrients like omega-3s, iodine, and vitamin D. These support brain health, hormone production, mood balance, and reduce inflammation—key pillars of feeling well during perimenopause. Including a mix of oily and white fish gives you the full spectrum of benefits.
5. Edamame
Young soybeans are a natural source of phytoestrogens (plant estrogens) which may help ease hot flushes and hormonal imbalances.
6. Tofu & Tempeh
Tofu and tempeh are peri-perfect because they’re rich in isoflavones - natural plant compounds that can gently mimic estrogen in the body. This makes them powerful allies for easing common menopause symptoms like night sweats and hot flushes. Tempeh, in particular, has the bonus of being a fermented soy food, which means it’s easier to digest and brings gut-friendly probiotics into the mix.
7. Cottage Cheese
High in protein and calcium, this supports bone density, which becomes increasingly important as estrogen drops during perimenopause.
8. Greek Yoghurt
Rich in probiotics, protein, and calcium, Greek yoghurt supports gut health, bone strength, and satiety—helping you feel full and balanced.
9. Prawns
A low-fat source of protein, prawns are rich in zinc, iodine, and selenium—minerals that support thyroid function, immune resilience, and healthy skin.
10. Lentils
A plant-based protein packed with iron, fibre, and folate. Lentils help with energy, digestion, and blood sugar balance—key for managing mood and cravings.
11. Black Beans
High in fibre and plant protein, black beans support steady energy, healthy digestion, and may help lower cholesterol and support heart health.
Healthy Fats
These are essential for hormone production, brain health, mood stability, and reducing inflammation.
12. Olive Oil
Full of monounsaturated fats and antioxidants, olive oil supports heart health and helps combat inflammation—both especially important during perimenopause.
13. Flaxseeds
A rich source of lignans (phytoestrogens) and omega-3 ALA, flaxseeds may help regulate estrogen levels and reduce hot flushes.
14. Walnuts
Loaded with omega-3s and magnesium, walnuts support brain function, reduce anxiety, and improve sleep quality—three common perimenopausal concerns.
15. Almonds
A top source of magnesium and vitamin E, almonds support nerve function, reduce PMS-like symptoms, and may ease sleep issues.
16. Pepitas (Pumpkin Seeds)
Rich in zinc and magnesium, pepitas support mood, immune health, and help with sleep regulation—making them a great hormone-balancing snack.
17. Cashews
Full of iron, magnesium, and healthy fats, cashews support energy, cognition, and help ease irritability linked to hormonal shifts.
18. Avocados
Creamy and satisfying, avocados contain potassium, healthy fats, and fibre to support heart health, hydration, and blood sugar regulation.
19. Tahini
Made from sesame seeds, tahini is rich in calcium, iron, and lignans (a type of phytoestrogen). It supports bone health and hormonal balance.
20. Dark Chocolate
High in magnesium and antioxidants, dark chocolate (in moderation) supports mood, reduces stress, and can satisfy sweet cravings without a sugar spike.
Complex Carbohydrates
These provide steady energy, support gut health, and contain key micronutrients for hormonal support.
21. Oats
Oats are rich in beta-glucan fibre, which supports heart health, gut health, and helps keep blood sugar stable—great for energy and mood balance.
22. Quinoa
A complete plant protein and complex carb, quinoa is high in iron, magnesium, and fibre—supporting muscle, mood, and metabolism.
23. Sweet Potato
High in beta-carotene, fibre, and vitamin C, sweet potatoes support skin, immunity, and gut health while keeping you satisfied.
24. Brown Rice
A slow-burning carb full of B vitamins, brown rice supports adrenal function and energy—both often taxed in perimenopause.
Fruits & Vegetables
These offer fibre, antioxidants, and essential micronutrients for detoxification, gut health, and hormone metabolism.
25. Spinach
A leafy green loaded with magnesium, iron, and folate. Spinach supports detoxification, energy, and emotional regulation.
26. Kale
High in calcium, vitamin K, and antioxidants, kale supports bone health and helps clear excess estrogen from the body.
27. Blueberries
Packed with antioxidants and fibre, blueberries help reduce inflammation, support brain function, and protect against age-related decline.
28. Broccoli – Rich in indole-3-carbinol to support estrogen metabolism and liver detox pathways.
29. Red Capsicum (Red Bell Pepper) – Bursting with vitamin C, which supports collagen (hello skin + joints), helps absorb iron, and assists adrenal function during hormonal stress.
Fermented & Gut-Supporting Foods
Gut health influences hormone metabolism, mood, immunity, and even weight regulation during perimenopause.
30. Kimchi
A spicy fermented cabbage dish full of probiotics, kimchi promotes gut diversity and helps reduce inflammation and bloating.
31. Miso
Made from fermented soybeans, miso is rich in probiotics and phytoestrogens, which can support gut health and hormone balance.
32. Kefir
A fermented milk drink with a broad range of probiotics, kefir supports digestion, immunity, and mood—all impacted during this life stage.
33. Apple Cider Vinegar
ACV can support digestion, help regulate blood sugar levels, and improve nutrient absorption—important for energy and hormonal balance.