The 5 Foods to Eat in Perimenopause After the Holidays (to Feel Steady Again)

If the holidays have left you feeling bloated, tired, out of rhythm, or a little disconnected from your body, you’re not alone.
January often brings a quiet (but strong) desire to get back on track - not through restriction or punishing cleanses (those days are over!), but through food that genuinely helps you feel better. In perimenopause, the body responds best to nourishment that stabilises blood sugar, supports hormones, and calms the nervous system.
Here are five foods to prioritise in perimenopause after a holiday blow-out, and why they matter so much right now.

1. Protein (at Every Meal)

Protein is the single most important nutrient for women in perimenopause.
As estrogen fluctuates, blood sugar becomes more sensitive. Without enough protein, this often shows up as cravings, energy crashes, anxiety, poor sleep, and stubborn weight gain around the middle.
After the holidays - when meals are often lighter on protein and heavier on refined carbs - prioritising protein helps reset your rhythm quickly and gently.

Aim for:

• Chicken, turkey, eggs, fish

• Greek yoghurt or cottage cheese

• Legumes like black beans and lentils

A helpful target is 30g of protein per meal. Which is why all Peri Plan recipes have 30g a serve.

2. Fibre-Rich Foods (for Gut Health and Estrogen Support)

Fibre plays a powerful role in perimenopause, particularly after periods of richer food, alcohol, or disrupted routines.
The right amount of fibre (about 25g to 30g):

• Supports digestion and regularity

• Helps stabilise blood sugar

• Assists the body in clearing excess estrogen

This is especially important if you’re experiencing peri-belly, bloating, or hormonal weight gain.
Focus on whole-food fibre sources including:

• Beans and lentils

• Vegetables like capsicum, leafy greens, and onions

• Sweet potato and other root vegetables

Fibre works best when paired with protein - together, they create meals that truly satisfy.

3. Slow, Grounding Carbohydrates

One of the biggest mistakes women make in perimenopause is cutting carbohydrates too aggressively after the holidays.
While refined carbs can increase blood sugar swings, slow, grounding carbohydrates actually help the body feel safe again - especially when stress hormones are already elevated.
Slow carbs include:

• Sweet potato

• Quinoa

• Brown rice

• Oats

These foods support serotonin production, help regulate cortisol, and reduce the urge to snack late at night.
The key is portion and pairing: slow carbs work best when eaten with protein and fibre, not on their own.

4. Hydrating, Mineral-Rich Foods

Dehydration is common after the holidays, particularly if alcohol, travel, or salty foods were in the mix.
In perimenopause, even mild dehydration can worsen:

• Fatigue

• Headaches

• Constipation

• Sugar cravings

Beyond water, focus on hydrating foods that naturally replenish fluids and minerals:

• Soups and slow cooker meals

• Tomatoes, zucchini, cucumber

• Leafy greens

Starting the day with water with a hydration blend (and continuing to sip throughout the day) is one of the simplest ways to feel better fast.

5. Comfort Foods That Are Still Nutrient-Dense

Getting back on track doesn’t mean eating cold salads or forcing foods you don’t enjoy.
In fact, perimenopause responds best to warm, comforting meals that are also nutritionally sound. These meals signal safety to the nervous system and reduce the urge to emotionally eat later on.

Think:

• Slow cooker meals

• One-pot dishes

• Protein-rich comfort food made with whole ingredients

This is where recipes like my Chicken Black Bean Hot Pot shine - high in protein and fibre, grounding, easy to digest, and deeply satisfying.

Getting Back on Track (Without the Diet Drama)

If the holidays knocked you off routine, the answer isn’t to overhaul everything at once.

Start here:

• Eat protein at your next meal

• Add fibre through vegetables or beans

• Choose slow carbs over refined ones

• Drink more water than you think you need

Perimenopause is not the time for extremes. It’s the time for rhythm, nourishment, and consistency.
A few steady days of eating well can calm inflammation, improve energy, and help your body feel like itself again.
If you’re craving a gentle reset that actually works with your hormones, start with these five foods - and let everything else fall back into place.
If you’d like a FREE meal plan that has 30g protein at every meal, go here.