Fat loss and energy are harder in perimenopause – but eating more nutrient-dense whole foods that balance blood sugar and support a heathy metabolism will make it easier to get back to feeling good in your clothes and energized throughout the day.
Here are a bunch of perimenopause & fat loss friendly whole food recipes you’ll actually look forward to putting on your meal plan.
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 they affect weight loss, gut health and energy?
By removing fibre these foods will spike blood sugar more quickly, which can lead to more insulin and contribute to insulin resistance and sluggish weight loss. This keeps you in “storage” mode. This also starves your good gut bacteria which we need to keep bloating at bay, lower inflammation and overall support good health.
Less micronutrients can lead to a lower metabolic rate (your natural calorie burn), less anti-inflammatory power and less 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.
First – How to swap processed foods for whole foods (and still eat delicious meals!)
- Quick and easy swaps to boost the benefits of meals you already make and enjoy –find lots of ideas here!
10 Perimenopause Friendly Whole Food Recipes To Try:
- 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.
- Garlic Butter Cauliflower Mash – great with a steak or as a creamy base for meatballs in sauce!
- Cauliflower Nachos – actually really yummy and won’t leave you feeling heavy and gross after snacking while watching a game.
- 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
- 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.
- 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.
- 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.
- 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.
- 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.
- Easy One Skillet Zucchini Lasagna – zucchini is plentiful right now, and a great low carb vehicle for all the delicious lasagna flavour!
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!
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