How to Eat for Energy Instead of Cravings in Perimenopause

If you have hit perimenopause and suddenly feel like your cravings have a mind of their own, you are not imagining it. Hormonal changes during this phase can make you feel hungrier, more tired, and more tempted by quick fix foods than ever before. It can be frustrating, especially if you are trying to stay healthy, maintain your weight, and feel more in control of your body.

The good news is that your cravings are not a lack of willpower. They are signals. And when you learn how to support your hormones through the way you eat, those cravings start to soften and your energy returns. Perimenopause is the perfect time to shift from eating reactively to eating intentionally so your body gets what it truly needs.

Here is how to eat for steady energy instead of sudden cravings in perimenopause.

Understand the hormone and craving connection

During perimenopause, estrogen and progesterone begin to fluctuate. These shifts affect three things that impact cravings.

Your blood sugar becomes more sensitive.
Your stress hormone cortisol rises more easily.
Your feel good neurotransmitters dip, affecting mood and appetite.

When blood sugar swings up and down, you crave quick energy foods like sweets or carbs. When cortisol rises, your body seeks comfort foods. When serotonin dips, your brain looks for anything that will give a temporary boost.

This is not emotional weakness. It is biology. And it means the solution is not restriction but nourishment.

Start your day with protein to stabilise your appetite

Breakfast sets the tone for your cravings. Many women start their day with toast, cereal, or fruit alone. This causes a quick spike and crash in blood sugar, which triggers cravings later in the day.

Aim for a protein rich breakfast such as Greek yoghurt with berries, eggs with vegetables, or a protein smoothie. Protein keeps your blood sugar steady and helps you feel calmer and more in control of your food choices.

Women in perimenopause often need more protein than they think. Aiming for twenty to thirty grams at breakfast can make a noticeable difference to energy and cravings.

Pair your carbs with fibre for steady energy

Carbs are not the enemy. The key is choosing carbs that digest slowly so you have steady energy rather than sudden spikes.

Choose whole food carbs such as fruit, oats, sweet potatoes, brown rice, vegetables, beans, and lentils. These foods contain fibre that slows digestion and helps keep cravings away.

A simple rule is to pair every carb with protein or healthy fats. For example, apples with nut butter or oats with chia seeds. This keeps you satisfied for longer.

Eat consistently to prevent blood sugar dips

Skipping meals or going too long without eating can trigger intense cravings. Your blood sugar drops, cortisol rises, and your brain quickly looks for fast fuel.

Aim for a balanced meal or snack every three to four hours. You do not need to eat constantly but you do need to avoid those long gaps where your body feels like it is running on fumes.

This rhythm keeps your energy steady and reduces the urge to reach for sugary snacks.

Support your stress response with calming foods

Perimenopause can amplify your stress response. High cortisol makes you crave sugary, salty, and comfort foods. Supporting your nervous system helps reduce these cravings naturally.

Choose foods that calm the body. Salmon, avocado, berries, leafy greens, nuts, seeds, and herbal teas. Magnesium rich foods such as spinach, pumpkin seeds, and dark chocolate in moderate amounts can help your body relax and regulate cravings.

Combine this with simple stress reducing moments like slow breathing or a short walk and you will notice your food choices become easier.

Drink enough water to reduce false hunger signals

Dehydration can feel like hunger, fatigue, and low mood. Many women in perimenopause find they need more water than before because hormonal changes affect fluid regulation.

Start your morning with a glass of water and sip throughout the day. Sometimes what feels like a craving is actually your body asking for hydration.

Build meals that leave you satisfied

A great midlife meal contains the following elements.

Protein to keep you full
Fibre for steady energy
Healthy fats for hormone support
Colourful vegetables for micronutrients

When meals are satisfying and balanced, cravings become less intense and less frequent because your body is actually receiving what it needs.

Nourish first, then cravings lose their power

Eating for energy instead of cravings in perimenopause is not about willpower. It is about stabilising your blood sugar, calming your stress response, and feeding your body the nutrients it is asking for.

When you nourish your body consistently, your mood feels steadier, your energy lasts longer, and those overpowering cravings begin to fade. You feel more grounded and more capable of making choices that support how you want to feel.

Perimenopause is not the end of feeling in control. It is the beginning of understanding your body more deeply and giving it the support it has been asking for all along.