Steady metabolism
Protein-forward meals and low-glycaemic carbohydrates counter the insulin sensitivity changes and muscle loss that come with declining oestrogen, so energy stays level from breakfast to bedtime.
Recipes for perimenopause & beyond
Food that works with you.
Your body changes. Your food can change with it. Peri Happy turns nutrition research into beautiful, simple meals for the way you live now – and for the people you cook alongside.
- Grounded in nutrition research
- Every recipe cites its evidence
- Delicious first
- No complicated rules
8 Symptom-led categories
25–30g Protein per main meal
15k Weekly readers
100% Everyday ingredients
New
Tell us how you feel. We'll plan your week.
Describe your symptoms and how you feel, and the Peri Planner builds a personalised weekly menu from our recipes, sized for your household. Chat to it to swap days or use up what's in the fridge, and get a fresh plan every week.
- Built from every recipe we publish
- Sized for your household
- Renews weekly
Your week · serves 4
-
Monday · chosen for hot flushes Miso-glazed salmon with sesame greens -
Tuesday · chosen for energy Golden turmeric chickpea bowl -
Supper · chosen for sleep Cherry, oat & almond overnight pots
"We've got salmon in already"? Done: it's off your shopping list.
The science, simply
Eat with your hormones, not against them
During perimenopause, falling oestrogen shifts how your body stores fat, keeps muscle and manages blood sugar. Every recipe we publish is built on three evidence-based principles.
Hormone-supportive foods
Phytoestrogen-rich ingredients like soy, flaxseed and legumes are associated with fewer hot flushes and gentler symptom days in meta-analyses of randomised clinical trials.
Bones & muscle first
Calcium, vitamin D and 25–30g of protein per meal protect bone density and lean mass: the two things hardest to rebuild once they're gone.
Find what you need
Browse by what your body is asking for
Symptoms first, recipes second. Every category maps to a real perimenopause challenge, not just a meal type.
223 recipes Metabolism support
High-protein, blood-sugar-friendly meals that keep energy steady all day.
78 recipes Hormone support
Phytoestrogen-rich dishes built on soy, flaxseed, legumes and whole grains.
148 recipes Bone & muscle strength
Calcium, vitamin D and serious protein to protect what's hardest to rebuild.
77 recipes Better sleep
Evening meals with magnesium, tryptophan and gentle carbs to help you drift off.
Recipe of the week
Miso butter salmon with sesame greens
A one-pan weeknight dinner that quietly does a lot of work: omega-3s for heart and mood, soy isoflavones from the miso, and a full serving of calcium-rich greens.
- 25 minutes
- 36g protein
- Hormone support
- Better sleep
Metabolism Harissa chickpea & kale bowl with almonds
Crispy roasted chickpeas and kale over bulgur with a lemon-tahini dressing.
Better sleep Sour cherry & almond overnight pots
Tart cherries and oats for a magnesium-rich evening snack or make-ahead breakfast.
Gut health Kimchi fried brown rice with fried egg
Fermented, fibre-rich and on the table in under 20 minutes.
For husbands, partners, friends & family
She shouldn't have to explain it all. We already did.
Menopause is a team sport. Our "For Your Circle" guides explain what's happening, why food genuinely helps, and exactly what to cook tonight; written for the people who love someone in perimenopause.
Read the circle guide"The first food site that treats women my age like intelligent adults. The recipes are gorgeous, and for once I understand why I'm eating what I'm eating."
The blog
Reading for the change
Longer reads on the food, the science and the people around you, always ending with something you can cook.
Metabolism Protein at breakfast: the smallest change with the biggest payoff
Most of us eat protein like an afterthought until dinner. In perimenopause, that quietly works against you.
Better sleep The 3am wake-up club: what's actually waking you
Night sweats, progesterone and the melatonin slide: the three mechanisms behind the classic wake-up.
Hormone support Soy, safely: what forty years of research actually says
The internet has opinions about soy. The meta-analyses are calmer.
Built for your weekly shop
Every ingredient, from the shops you already use
No specialist stores, no obscure powders. Every Peri Happy recipe is built from everyday ingredients, with one-tap ingredient baskets on the way.
- Waitrose
- Tesco
- Sainsbury's
- Ocado
- M&S Food
Supermarket ingredient baskets launching soon.