Nourishing Myself in My 40s: Balanced Meals, Mindful Meal Prep and Eating for Energy

Since I turned 40, my energy has changed, and so have my cravings and eating patterns. I’m 42 now, and over the last couple of years I’ve had to rethink how I eat. The things that worked in my 30s, like long gaps between meals, don’t work in the same way anymore.

Hormonal changes in perimenopause can affect appetite, cravings and blood sugar, but it varies a lot from woman to woman. For me, the most useful step has been getting to know my own energy levels: when they dip, what helps, and what doesn’t. If you’re noticing changes too, it’s worth speaking to a GP, a dietitian or a doctor with a hormone focus, so you’re working from information rather than guesswork.

This is how I’m nourishing myself right now.

1. Balanced, regular meals

I eat three nourishing meals a day to support steady energy, mood and blood sugar. There’s no restriction and no chaos. Regular meals, each with protein, healthy fats and fibre, keep me feeling level through the day.

2. Mindful meal prep

Preparing food ahead of time means that when life gets busy or overwhelming, I already have supportive choices ready. I’m making the decision before I’m hungry, which is the point where my choices used to go sideways. This is the thinking behind my Mindful Meal Prep System.

3. Eating mindfully

Whenever I can, I eat without distractions. I slow down and tune into my hunger and fullness cues. It isn’t always possible, but even a few meals a week eaten this way changes how I relate to food.

4. Finding what suits me

I’ve eaten plant-forward with fish for over 30 years, and it works well for me. That doesn’t make it the answer for everyone. The best way of eating is one that suits your body, your values and your life.

5. The daily basics

Hydration, simple meals, gentle movement and time outside. They’re unremarkable, but they’re the foundations that keep me feeling well, and I return to them whenever I feel off.

6. An earlier evening rhythm

I now have my last meal between 6 and 7pm. Eating earlier, reading before bed and winding down properly suits my digestion and my sleep.

Nourishment looks different for everyone

This is what works for me right now, and it will probably change again. Honouring your own bio-individuality is the foundation of a thoughtful relationship with food.

If you’d like a practical way to start, my Mindful Meal Prep System is where I’d begin.

This article reflects my personal experience and isn’t medical advice.