Hot Flashes & Hummus: My Plant-Based Perimenopause Survival Guide
If you’re reading this, chances are, perimenopause has barged into your life like an uninvited guest, flipped your hormones upside down, and left you wondering, what fresh hell is this?
Same, Babe! Same.
When Perimenopause Hit Me Like a Freight Train
One day, I was just living my life, and the next, I was waking up drenched in sweat, crying over commercials, unable to sleep, and watching the scale creep up no matter how many salads I ate. I was exhausted, bloated, irritable, and completely baffled by my own body.
On top of all that, my personal life was in a tailspin and I was dealing with some really difficult traumatic life changes, adding to the toll on my physical, emotional, and mental health.
What Worked Before May Not Work Anymore (Sorry…)
Before perimenopause, I could eat a pizza, skip a workout, and still somehow fit into my jeans the next day. Ah, the good ol' days.
But let me tell you, the body that worked like clockwork in my 30s has absolutely betrayed me in my 40s. Suddenly, my metabolism took an extended vacation, and no amount of kale or cardio could bring it back.
Hormones—those sneaky bastards—are the true culprits here. One minute, I’m lifting weights with confidence; the next, I’m trying to figure out how my waistline doubled in size overnight despite the fact that I haven’t changed a thing!
Newsflash: what worked before doesn't work anymore. It's like my body got a new operating system with no manual. Now, I have to convince my muscles to stick around while trying to negotiate with my hormones. Spoiler: they’re terrible at compromise.
The Rabbit Hole of Internet 'Fixes'
So what’s a Babe to do when desperate for solutions? Yep…Google it!
I started searching the internet and clicked on an embarrassing number of social media ads for everything from liquid collagen to gummies, mushroom tea, and wall pilates. They were ALL claiming to have the magic solution to get me back to my 21-year-old body again! (Let’s be honest, I would have settled for my 35-year-old body at this point!)
I did the wall pilates. I ate “healthy” (or so I thought). I took the supplements. But nothing budged. And when I say "nothing," I mean not. a. damn. thing.
For months, I tried every so-called "miracle" solution I could find. Spoiler alert: none of it worked. Instead, I found myself at my heaviest weight ever (I’m 5’2” so there are not a lot of places to hide excess weight), feeling more out of control than ever before. My body had changed, and I had no idea how to keep up.
Something had to give.
Finding what worked for me took A TON of trial and error!
When I say I tried everything, I mean I tried EVERYTHING!
The Day Red Wine Betrayed Me
Let’s get one thing straight: I hate the word "diet." It sounds temporary, miserable, and honestly, like punishment. So instead of jumping on another trend, I focused on making real, sustainable lifestyle changes.
First, I tried increasing my fiber intake. It helped a little—at least my weight stabilized—but I still didn’t feel good.
Then, after digging deeper and getting advice from a dietitian and trainer, I made a bigger shift: I embraced a high-protein, largely plant-based or pescatarian lifestyle (including dairy, eggs, and seafood—because, well, cheese).
✅ What Worked For Me
✔️ Cut out sugar and processed foods (RIP, my old friend ice cream
✔️ Cut out alcohol (Red Wine was my favorite, but it no longer loved me back)
✔️ Started strength training (18 minutes, 4x a week—totally doable! V-Shred Program if you want to know. It works for me and I don’t go to the gym - all body weight exercises that are easy to do at home!)
✔️ Prioritized protein!!! (For me, I needed around 100g or protein a day - 3 meals and 1 snack - all 25g or more)
✔️ Walked every single day (even if it was just around the block)
✔️ Drank even more water (I was already a water drinker, but I upped my game)
And guess what?
Within a month or so, my body started shifting back to something I recognized (maybe not quite my 21-year-old self, but it was progress!). The night sweats? Gone. Sleep? So much better. Hot flashes? Rare. Energy levels? Through the roof.
Now, at 48, I feel better than I did in my 30s—physically, mentally, and emotionally. And no, I’m not just saying that. This lifestyle shift changed everything.
Why Protein & A Mostly Plant-Based Lifestyle Help Balance Hormones
So, what’s the science behind this magic? Turns out, perimenopause and menopause cause a drop in estrogen, which affects metabolism, muscle mass, and fat storage (aka, why your belly suddenly thinks it's prime real estate).
Without the right nutrition and movement, we naturally lose muscle and gain fat—especially around the midsection. Fun, right?
That’s where protein comes in:
💪 Helps preserve lean muscle mass (so we don’t turn into marshmallows)
🥗 Keeps us full longer, reducing cravings (goodbye, random 10 PM snacking)
🔥 Supports metabolism and fat burning (because slow metabolism is the worst)
⚡ Stabilizes blood sugar and energy levels (no more energy crashes)
Meanwhile, a plant-based approach helps balance hormones naturally by:
🌱 Reducing inflammation (which can make hot flashes worse)
🌾 Providing phytoestrogens (found in soy, flaxseeds, etc.) that help with estrogen levels
🦠 Supporting gut health (which plays a huge role in hormone regulation)
Breaking Up With Boring: Plant-Based Doesn’t Mean Punishment
“But I don’t want only to eat salads!” (Okay. Let’s talk about this right now..)
Ah, the classic misconception: “If you’re not eating a steak the size of your face, you’re not getting enough protein.” Look, I get it—before I embraced a plant-based lifestyle with a side of seafood, I was convinced I’d be stuck eating sad salads and “rabbit food” for the rest of my life. But let me tell you, my friends, the protein game is strong in the plant-based world. And it’s far from boring.
You can get protein from everything—spinach, broccoli, lentils, chickpeas, and even tempeh (which, by the way, has more protein than chicken). I mean, who knew that a humble little bowl of lentils could pack as much punch as a protein shake? Throw in some tofu, edamame, and quinoa, and suddenly you’ve got a party—and yes, it's a high-protein party!
And seafood? Let’s talk about those salmon fillets and shrimp cocktails—I’m sorry, but you can’t tell me a shrimp scampi doesn’t make your taste buds do a happy dance. It’s like a seafood feast that still respects your waistline and your hormones.
So no, it’s not boring. It’s flavorful, fun, and loaded with protein. If anything, the only thing that’s boring is the old belief that you need red meat or chicken to get your gains. Come join the plant-powered, pescatarian revolution—you’ll be flexing your muscles and your taste buds.
Easy Ways to Get More Protein on a Mostly Plant-Based Lifestyle
High-Protein Vegetables (Yes, They Exist!)
🥦 Spinach (5g per cup, cooked)
🥬 Kale (3g per cup, cooked)
🍄 Mushrooms (3g per cup)
🫛 Green Peas (8g per cup)
🥦 Broccoli (3g per cup)
Dairy & Eggs (Because Cheese is Life)
🧀 Cottage Cheese (14g per ½ cup)
🥛 Greek Yogurt (20g per cup)
🧀 Ricotta Cheese (14g per ½ cup)
🥚 Eggs (6g per egg)
Legumes & Plant-Based Proteins
Lentils (18g per cup, cooked)
Chickpeas (15g per cup, cooked)
Black Beans (15g per cup, cooked)
Tempeh (20g per ½ cup)
Tofu (10g per ½ cup)
Seafood (Lean & High in Omega-3s)
🐟 Salmon (22g per 3 oz)
🐟 Tuna (25g per 3 oz)
🦐 Shrimp (18g per 3 oz)
🐟 Sardines (22g per 3 oz)
Foods That Will Betray You (High-Sugar & Processed Nightmare Fuel)
🚫 Sugary cereals & granola bars (sneaky sugar bombs)
🚫 White bread & pastries (delicious, but not your friend)
🚫 Sugary coffee drinks & sodas (liquid sugar in disguise)
🚫 Processed snack foods (chips, crackers, and their evil cousins)
🚫 Flavored yogurts with added sugars (you might as well eat candy)
🚫 Alcohol (Yes, I said it. And trust me, I’m just as sad about it as you are.)
Look, I still indulge every now and then because, well, I’m human. But it’s wild how quickly my body reminds me why I don’t do it often. My beloved red wine? Gone. I used to love a nice glass at the end of the day, but now? One sip and I immediately start overheating like an old radiator. It’s almost like my body is punishing me for even thinking about it! Now, I just make a nice cup of hot herbal tea. It relaxes me and does my body good!
Let’s Get Cookin’! Try Something NEW!
I absolutely love to cook and try new recipes, so when the dietician I worked with gave me a list of recipes to make for my meal plan, I was excited to try them! It also taught me how to appropriately portion servings and how flavorful REAL FOOD can be! The key is to avoid processed foods and things with added sugar.
Here are some of my favorite recipes that are my go-to’s!
Shrimp Mediterranean Bowl with Hummus and Quinoa
Shrimp Mediterranean Bowl
High-protein, full of flavor, and nutritious, this is a quick and easy meal you can make in under 20 minutes!
Also, more protein = more muscle = more calories burned while doing absolutely nothing. You're welcome.
½ lb raw peeled & deveined shrimp (sautee with salt, pepper, a little lemon juice - add crushed red pepper if you like some spice)
2-3 Tablespoons of your favorite hummus (I like roasted garlic)
1 C Chopped Spinach/Kale/any green you like!
⅓ C grape tomatoes halved
Red onion
⅓ C English cucumber sliced
⅓ C Artichoke Hearts
1 oz Feta cheese
Wild-Caught Salmon with Sheet Pan Veggies
Quick and easy Wild-Caught Salmon and Sheet Pan Veggies
Menopause can mess with memory, focus, and mental clarity (you know, like walking into a room and forgetting why you’re there). Healthy fats—especially the omega-3s in salmon—support brain function and may reduce the what-did-I-just-say? moments.
Preheat oven to 425 degrees
Cut veggies (whatever you like!) and toss in a little olive oil, season with salt and pepper, place on a sheet pan and cook 20 mins or until done (depends on what veggies you choose)
Pat salmon dry and season as desired (I love Tony Chacheries on my salmon!)
Heat a cast iron skillet with a light coating of olive oil. When hot, place the salmon face down in the skillet to sear the top of the salmon. Flip over and place in the oven for 5 minutes. Don’t overcook! Use a thermometer to check the temperature, and when it reads 125 degrees, remove it and let it sit. Here’s more info on cooking it the perfect temp every time!
If you feel like you need rice, make some, or use quinoa for more protein and nutrition.
Avocado Toast with Egg
Avocado Egg Toast
Fats are literally the building blocks of hormones. Without enough healthy fat in your diet, your body has a harder time producing the estrogen, progesterone, and other hormones it needs to keep things in check. Think of avocados and eggs as the hormone maintenance crew.
1 slice thin-sliced Dave’s Killer Bread (Good Seed is my fav!)
½ ripe avocado - smash on the toast and season with salt, pepper, cayenne, garlic power
1 egg (I like mine over medium)
Cereal Trick for those aren’t into cooking much and like an easy alternative!
Any cereal that’s low calorie (200 cal or less / serving)
Unsweetened Vanilla Almond Milk
1 Scoop of vanilla protein powder
Put the power and milk in a shaker cup, shake it up, pour it over the cereal and you have a quick, easy, low-calorie, high-protein breakfast!
Chickpea & Butternut Squash Curry
Cucumber Chickpea Quinoa Salad (AKA Jennifer Anniston Salad)
Black Bean and Sweet Potato Quinoa Bowl
Avocado Egg Salad (Great for a packed lunch!)
My go-to snacks:
Fresh veggies and hummus
Pistachios
Cottage cheese cups with fruit
String cheese
Avocado toast (all day ery day!)
Banana and peanut butter
If you want more ideas, check out my Pinterest board! It has so many resources that I’ve found have worked for me and recipes that I really enjoy! I hope you’ll branch out and try something new!
Final Thoughts: Progress, Not Perfection
Listen, I get it—perimenopause is a wild ride, and some days it feels like your body is working against you. But I promise, you are not powerless.
Making a few sustainable shifts—eating more protein, cutting back on sugar, moving your body daily, and staying hydrated—can make a world of difference.
And here’s the thing: You don’t have to be perfect.
You just need to be consistent enough that your body knows you’ve got its back. Show up for yourself 80–90% of the time, and when you veer off a little? Just pivot back. You’re not off track—you’re on a scenic detour. Progress over perfection, always. Trust me, you’ve got this.
You, my friend, are stronger than you think. Perimenopause can kiss your fine hiney!
Disclaimer: This is not intended to be medical advice. You should always consult a medical professional.
