How to Lose Weight on The Peri Plan: 7 Simple Rules That Work
Losing weight in perimenopause isn’t about eating less and exercising more until you’re exhausted (those days are over). Your hormones have shifted, your metabolism has changed, and what worked in your 20s or 30s simply doesn’t work anymore.
The good news? You don’t need to punish yourself to see results. The Peri Plan is designed for women in their 40s and 50s - high protein, slow carbs, nourishing fats, and balanced meals that keep you full and satisfied while still creating the calorie deficit you need for steady weight loss.
Here are 7 simple rules to follow if your goal is weight loss on The Peri Plan.
Rule 1: Create a Calorie Deficit (Without Starving Yourself)
At its core, weight loss comes down to energy balance: you need to burn more energy than you consume. But in perimenopause, how you create that deficit matters.
A 500-calorie daily deficit is the sweet spot. That’s enough to see results, but not so much that you crash your energy or slow your metabolism.
A 500-calorie deficit = about ½ kilo (1 pound) per week, or roughly 2 kilos a month.
Stay consistent, and you could be 10–12 kilos lighter in 6 months — without feeling like you’re dieting.
On The Peri Plan, that usually means eating around 1,500 calories per day, depending on your body size and activity level. And because the meals are satisfying — like salmon on greens mash or tempeh and egg scramble — you won’t feel deprived.
Rule 2: Prioritise Protein (30g per Meal)
Protein is the number-one nutrient for weight loss in perimenopause. It helps balance blood sugar, keeps you full for hours, and protects your muscle mass — which is vital because muscle naturally declines in midlife, lowering your metabolism if you don’t protect it.
Aim for 30g protein at each main meal (90–100g total per day).
Peri Plan examples:
Breakfast: Choc cherry protein oats (30g protein powder + oats + Greek yoghurt + cherries)
Lunch: Grilled chicken and quinoa salad with extra beans for fibre
Dinner: Salmon fillet with greens mash and roasted sweet potato
When you build meals this way, you’ll notice cravings fade and weight loss feels much easier.
Rule 3: Choose Slow Carbs (and Pair Them Well)
Carbohydrates are not the enemy, but the type and amount of carbs matter. In perimenopause, your body becomes more sensitive to insulin spikes, so refined carbs like white bread, pastries, and biscuits can quickly lead to belly fat storage.
The Peri Plan leans on slow carbs: wholefoods that break down gradually and give you long-lasting energy. These include:
Whole grains: oats, quinoa, brown rice, barley
Legumes: lentils, chickpeas, black beans
Root veg: sweet potato, pumpkin, carrots, beetroot
Fruit: berries, apples, pears (especially with skin on)
👉 How much?
A small to moderate portion at each meal works best — about ½ to 1 cup cooked grains or legumes, or 1 medium piece of fruit. This keeps energy steady while supporting your calorie deficit.
👉 How to pair them:
Always combine carbs with protein, healthy fats, and ferments to slow digestion and support gut health. For example:
Oats with protein powder, Greek yoghurt, and berries (plus a spoon of flax or chia)
Quinoa tossed with chicken, olive oil, roasted veg, and sauerkraut
Roasted sweet potato with salmon, leafy greens, and a spoonful of kimchi
This way, you enjoy carbs without the blood sugar rollercoaster — steady energy, fewer cravings, and a metabolism that works with you, not against you.
Rule 4: Don’t Forget Healthy Fats
Cutting out all fat is a mistake - your body needs healthy fats for hormone balance, brain function, and satiety. The trick is portion size.
Aim for 2–3 small servings per day, such as:
1 tbsp olive oil drizzled on salad
¼ avocado on your greens mash
A handful of walnuts with Greek yoghurt
1 tbsp chia seeds stirred into oats
These fats keep meals satisfying, so you’re not constantly thinking about food.
Rule 5: Strength Training is Non-Negotiable
In your 20s, cutting calories alone may have been enough to shift weight. In perimenopause, your muscle mass naturally declines, which lowers your metabolism. The fix? Strength training.
Just 2–3 short sessions a week (20–30 minutes) can:
Increase your calorie burn at rest
Shape and tone your body (not just shrink it)
Support bone health (critical in midlife)
Pair this with daily walking or light cardio, and you’ll create the perfect foundation for fat loss and long-term health.
Rule 6: Watch Liquid Calories (They Add Up Fast)
It’s surprisingly easy to drink your way out of a calorie deficit. Wine, juice, soft drinks, even so-called “healthy” smoothies can add hundreds of calories without making you feel full.
One glass of wine = 120 calories
A café smoothie with nut butter + banana = 400+ calories
On The Peri Plan, the focus is hydration: water, sparkling water, herbal tea, clean kombucha. If you want something fun, flavour your sparkling water with lime, mint, ginger, cucumber, or berries.
Rule 7: Stay Consistent (And Make it Enjoyable)
The Peri Plan is not about willpower or restriction. It’s about eating in a way that feels good - so you can stick with it long enough to see real results.
Here’s the secret: if your meals are enjoyable and satisfying, you don’t feel deprived.
That’s why The Peri Plan recipes are designed to be both nourishing and delicious. Think:
Creamy choc cherry oats for breakfast
A hearty Mexican black bean soup for lunch
Comforting roast chicken, veg and brown rice for dinner
When food tastes good, consistency takes care of itself. And consistency - not perfection - is what drives weight loss in perimenopause.
Weight loss in perimenopause takes a smarter, more supportive approach. By following these 7 rules on The Peri Plan, you’ll create a sustainable calorie deficit while fuelling your body with the nutrients it needs to thrive.
This isn’t about dieting harder. It’s about eating smarter, training smarter, and enjoying your food! Stay steady, stay patient, and the results will follow.
Want to do this together? Hit reset on perimenopause weight loss with me. Join The 21-Day Peri Reset for daily coaching, accountability, meal plans, a private podcast and nightly meditation for weight loss and embodiment.