Fat loss and energy are harder in perimenopause – you’re not imagining it.

The good news?

Eating more nutrient-dense whole foods is a research-backed tool that will make it easier to get back to feeling good in your clothes and energized throughout the day, no matter what perimenopause hormones or life in your 40s throws at you.

Here are a bunch of perimenopause & fat-loss friendly whole food recipes you’ll actually look forward to putting on your meal plan.

Pssst…Feel like your body didn’t get the memo about what “should” be working? You’re not the only one. I’ve worked with 100’s of women across BC and, at 41 myself, boy do I get it — here’s how we figure it out together.

Whole Foods…What are they?

 There’s lots of opinions on this topic, but at the core healthy whole foods are those that have been minimally processed. Cutting, blending and pureeing at home is all good – but grinding in to a flour (think bread, pasta, muffins, tortillas) or removing key parts (such as the husk and bran of rice to make white rice) cut out fibre and key nutrients that are needed for a healthy metabolism (hello easier fat loss), fullness, and a thriving microbiome (out community of bacteria in the gut).

How do highly processed foods affect weight loss, gut health and energy in perimenopause?

Excessive processing often removes fibre, which will spike blood sugar more quickly and drive up insulin levels. Done regularly, women can end up with insulin resistance and sluggish weight loss, especially as estrogen declines in perimenopause. This keeps you in “storage” mode.

Another thumbs down of a diet that’s full of highly processed foods?  It starves your good gut bacteria, which we need to keep bloating at bay, lower inflammation and overall support good metabolic health.

The loss of a good chunk of micronutrients can also slow down your metabolic rate (your natural calorie burn), sap anti-inflammatory power and leave you with draggy energy.

We need LOTS of these nutrients to really support a healthy metabolism now and help with the repair processes that reduce risk of things like heart disease, cancer and diabetes later. If you’re like me with a strong family history of any of these, getting more good stuff in is the best step you can take.

Step 1: Swap in some whole foods for processed foods (eg, don’t totally recreate the wheel when it comes to your meal plan)

• Quick and easy swaps to boost the benefits of meals you already make and enjoy –find lots of ideas here.

Step 2: 10 Perimenopause-Friendly Whole Food Recipes To Add To Your Try-List

1. Spicy Asian Zucchini Noodles – feel free to sub peanut butter for almond butter here, but this is a flavourful, and nutrient rich salad that doesn’t feeeeeel like a salad.
2. Garlic Butter Cauliflower Mash – great with a steak or as a creamy base for meatballs in sauce!
3. Cauliflower Nachos – actually really yummy and won’t leave you feeling heavy and gross after snacking while watching a game.
4. Sweet Potato Toast – sounds weird but is actually delicious and meal prep friendly. Make sure you pair with a protein to keep blood sugar in check
5. Turkey Eggplant Casserole – I know, eggplant? But this is super yummy, low effort and makes fantastic leftovers. Perfect to boost fibre and anti-inflammatory nutrients.
6. Mini sweet potato pizzas – I love this idea for a game day snack or night in, and they’re a great way to get everyone in on the fun by picking toppings and dressing their own.
7. Grilled corn salad with blackberries – corn is a whole grain and a great addition in place of croutons or couscous on a salad to give it some heft without a big blood sugar spike.
8. Chipotle Quinoa Chicken Casserole – a classic favourite updated with whole grain quinoa! I’d do an extra pound of chicken to balance out all the quinoa and corn but this is a nutritious whole food dinner option that’s family friendly.
9. Sweet Potato Enchiladas – all the cozy but no flour in sight! I’d add ground turkey or pork to boost the protein but this is a lovely base.
10. Easy One Skillet Zucchini Lasagna – zucchini is plentiful right now, and a great low carb vehicle for all the delicious lasagna flavour!
11. Looking for even easier ideas you can prep ahead? These freezer-friendly high protein meals have saved more than a few 3pm crashes.

I hope these recipes and swaps provide a bit of healthy inspo to keep you feeling nourished and on track, despite all the busy-ness that this stage of life ican bring. I don’t know about you, but ease is my favourite goal these days.

My Metabolism & Energy Reset Session is a 75-minute deep-dive into what’s really going on — plus a custom nutrition + supplement action plan to help you feel more like you again (no overhaul required).

I’ve helped 100s of women in their 30s, 40s, and 50s feel better in their skin, ditch the guilt, and finally get traction — without needing a full-time chef or a 2 hour calendar block daily to obsess over Myfitnesspal.