5 Foods to Fuel Your Energy During Menopause

Are you feeling more tired than usual lately? If you’re navigating perimenopause, menopause, or just the general chaos of life, you’re not alone. Fatigue is one of the most common challenges during this phase—but the good news is, your diet can make an enormous difference!

Reducing processed foods that might zap your energy and including those that provide stable energy is key. Now is definitely not the time to cut carbohydrates. We need to fuel our bodies to feel our best, think clearly, stay active, and tackle everything on our to-do lists.

In fact, you might even need to eat more than you have been. But this doesn’t mean piling on just any extra calories. Focus on nourishing your body with:

• Plenty of fruits and vegetables

• Whole grains like oats, quinoa, or brown rice

• Healthy fats like avocado, nuts, or olive oil

It’s simpler than it seems—balance is the goal! So, what’s one small tweak you can make today to feel more energised? Send me an email or DM —I’d love to hear!

In this post, I’ll share five powerful, nutrient-packed foods to help boost your energy, support hormonal balance, and keep you feeling your best. Plus, you can grab a free vegetarian recipe book at the end, filled with simple, delicious recipes to incorporate these foods into your meals.

How many can you fit into your day? Once you start including more, you’ll discover how easy it is to combine several at a time for even greater benefits. As you begin to feel better, you’ll be excited to keep adding more into your routine!

1. Oats

Oats are a fantastic source of slow-releasing energy, thanks to their high fibre content. They help regulate blood sugar levels, keeping those dreaded energy dips at bay. Add them to your breakfast as porridge, overnight oats, or in homemade energy bars.

2. Leafy Greens

Spinach, kale, and Swiss chard are rich in magnesium, a mineral that plays a key role in energy production and reducing muscle fatigue. Add them to smoothies, salads, or sauté them as a side dish.

3. Nuts and Seeds

Almonds, chia seeds, and flaxseeds are packed with healthy fats, protein, and fibre, making them a great snack to keep you energised throughout the day. Sprinkle them on yogurt or use them to top your favourite salads. Personally, I love adding nuts and seeds to my porridge, along with some berries (see number 5).

4. Legumes

Lentils, chickpeas, and beans are fantastic sources of plant-based protein and iron, both essential for combating fatigue. They’re perfect for soups, stews, or hearty salads. And it doesn’t have to be complicated—grab some tinned chickpeas or pulses, and simply toss them into a pan or onto a salad!

5. Berries

Berries like blueberries, raspberries, and strawberries are packed with antioxidants and vitamin C, helping to fight inflammation and oxidative stress—both of which can contribute to fatigue. Enjoy them as a snack or blend them into your favorite smoothie. Opting for “wonky” frozen berries lets you enjoy them year-round, and adding them straight from the freezer makes your smoothie thicker and more refreshing!

Ready to Take the Next Step?

Free Training: Beat Menopausal Fatigue

If you’re eager to learn more about energy-boosting nutrition and dive deeper into other strategies for overcoming fatigue, join my free live training:

3 Essential Steps to Beat Menopause Fatigue and Regain Your Energy

• When: Thursday, 6 February at 6 pm

• Where: Online (details sent after signup)

• Cost: Free (just bring your tired self!)

Click here to grab your spot now!

Spots are limited, so don’t wait too long. Can’t make it live? No worries! You can also watch the 20-minute version of the training right now: Watch the session here.

3 Essential Steps to Beat Menopause Fatigue and Regain Your Energy

• When: Thursday, 6 February at 6 pm

• Where: Online (details sent after signup)

• Cost: Free (just bring your tired self!)

Click here to grab your spot now!

Spots are limited, so don’t wait too long. Can’t make it live? No worries! You can also watch the 20-minute version of the training right now: Watch the session here.

Bonus Gift: Free Vegetarian Recipe Book

Want even more ideas to fuel your energy? Download my free vegetarian recipe book, packed with delicious and nutritious recipes designed to help you feel your best.

Get your free recipe book here!

Have questions about your energy levels or specific topics you’d like covered in the training? Email or send me a message—I’d love to hear from you!

I want this to be my most valuable free training ever!