Nourishing Recipes for Perimenopause

Photo by: Louis Hansel

Perimenopause is a natural transition that every woman goes through, marking the time leading up to menopause. During this period, hormonal fluctuations can cause a variety of symptoms such as hot flashes, mood swings, sleep disturbances, and weight gain. One of the most effective ways to manage these symptoms is through balanced eating. Nutrient-dense foods can support hormonal balance, reduce inflammation, and improve overall well-being.

Here are some delicious and nourishing recipes that are specifically designed to support women going through perimenopause:

Breakfast: Chia Pudding with Berries and Flaxseeds

Chia seeds are an excellent source of omega-3 fatty acids, fiber, and antioxidants. Flaxseeds contain lignans that may help balance estrogen levels. Pairing chia seeds with berries (rich in vitamin C and antioxidants) is a perfect way to start your day.

Ingredients:

• 3 tbsp chia seeds

• 1 cup unsweetened almond milk (or any plant-based milk)

• 1 tbsp ground flaxseeds

• 1 tsp honey or maple syrup (optional)

• ½ cup mixed berries (blueberries, strawberries, raspberries)

Instructions:

1. In a bowl, combine chia seeds, flaxseeds, and almond milk. Stir well.

2. Cover and refrigerate overnight, or for at least 4 hours, until it thickens.

3. Before serving, top with mixed berries and a drizzle of honey or maple syrup, if desired.

Benefits: Chia and flaxseeds are rich in omega-3s and lignans, helping to support hormonal health. Berries provide antioxidants that may alleviate oxidative stress caused by hormonal changes.

Lunch: Lentil and Kale Soup

Lentils are an excellent source of plant-based protein and iron, which can be especially helpful for women during perimenopause. Kale is packed with calcium, magnesium, and vitamins A, C, and K, all of which support bone health and immune function.

Ingredients:

• 1 cup dried green lentils, rinsed

• 1 bunch of kale, washed and chopped

• 1 medium onion, chopped

• 2 garlic cloves, minced

• 2 medium carrots, chopped

• 1 celery stalk, chopped

• 1 can diced tomatoes (14.5 oz)

• 4 cups vegetable broth

• 1 tsp turmeric (anti-inflammatory)

• 1 tsp cumin

• Salt and pepper to taste

• 1 tbsp olive oil

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onions, garlic, carrots, and celery. Sauté for 5-7 minutes until softened.

2. Stir in turmeric and cumin, cooking for another 1-2 minutes.

3. Add the lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce the heat and let it simmer for 25-30 minutes, or until the lentils are tender.

4. Add the chopped kale and cook for an additional 5-7 minutes until the kale wilts.

5. Season with salt and pepper to taste and serve hot.

Benefits: Lentils provide iron and protein, supporting muscle and bone health. Kale is high in calcium and magnesium, which help with muscle relaxation and bone density, both of which are important during perimenopause.

Dinner: Salmon with Sweet Potato and Spinach

This easy-to-make dinner features omega-3-rich salmon, which can help reduce inflammation and support heart health. Sweet potatoes are high in beta-carotene and fiber, and spinach provides essential iron and magnesium, crucial for energy and muscle function during perimenopause.

Ingredients:

• 1 salmon fillet (about 4-6 oz)

• 1 small sweet potato, peeled and diced

• 1 cup fresh spinach

• 1 tbsp olive oil

• Salt and pepper, to taste

• 1 lemon, sliced

• 1 tsp dried thyme or rosemary

Instructions:

1. Preheat the oven to 375°F (190°C).

2. Place the diced sweet potatoes on a baking sheet, drizzle with olive oil, and season with salt, pepper, and thyme or rosemary. Roast for 25-30 minutes until soft and slightly crispy.

3. While the sweet potatoes roast, season the salmon fillet with salt, pepper, and a squeeze of lemon juice. Heat a skillet over medium-high heat and cook the salmon for 4-5 minutes on each side, or until cooked through.

4. In the last 2 minutes of cooking the salmon, toss the fresh spinach into the pan until wilted.

5. Serve the salmon with roasted sweet potatoes and a side of spinach.

Benefits: Omega-3 fatty acids from the salmon help reduce inflammation and improve mood, while magnesium from spinach may help with sleep issues. Sweet potatoes provide a steady source of energy and are a good source of fiber.

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Published: June 2nd, 2025

This blog post was written by Amanda Sikkema, a dietitian at Katie Chapmon Nutrition. Amanda works with clients virtually and is accepting new clients.