Did you know Meatless Monday is good for hormonal health, including fertility and perimenopause?
Protein is a critical part of all our diets and supports many hormonal functions,including our menstrual cycles.
It’s shown that eating more plant-based protein and less animal protein reduces the risk of infertility, including ovulatory infertility. improves ovulation and AMH, anti-mullerian hormone which is a marker of ovarian function.
Protein, and particulary plant-based protein is important for energy and mood. It also helps with weight gain and loss, and muscle mass in perimenopause. In fact, low levels of protein can increase the risk of osteoporosis.
The Mediterranean style of eating, which is the way of eating in many of the healthiest areas of the world, and is the best style of eating for fertility, also prioritizes plant protein over animal protein.
Not sure what exactly I mean by plant-based protein? I’ve got you. These are all good sources:
- Beans: chickpeas, kidney beans, black beans, lentils
- Nuts and nut butters: almond, peanut, walnut, cashew, pistachio
- Leafy greens: spinach, kale, collard greens, bok choy
- Other veggies: asparagus, artichoke, brussels sprouts, green peas
- Whole grains: quinoa, millet, oats, teff, amaranth, wild rice
- Seeds: pumpkin, sunflower, sesame
Not sure how to put it all together? Today, I’m having:
- Breakfast: Overnight oats with almond butter and thawed frozen blueberries
- Lunch: A salad with food that was in my fridge and pantry: Quinoa (already cooked), chickpeas, cucumber, red onion, tomatoes, olives tossed with olive oil and lemon, over baby spinach and arugula
- Dinner: Lentil and kale stew, with a salad.
- Snacks: Might include apple with nut butter, hummus and veggies, black bean dip and veggies, small handful of nuts, homemade granola
If you want to eat to support your fertility or perimenopause, and are having a hard time getting started or staying on track, I can help. Schedule a free support session here.
xo,
Jennifer