Perimenopause Stability Grocery List

A Companion to the 7-Day Stability Template

This grocery list supports a biological stability framework for perimenopause. It is not a weight-loss list and not a list of “perfect foods.” It is a practical execution tool designed to make regular eating, blood sugar stability, and nervous-system support easier.

The deeper physiology, meal timing strategy, and full 7-day plan live inside the members space. This list simply helps you shop once and think less.

How to Use This List

• Prioritize organic and non-GMO where possible

• Default is gluten-free and dairy-free, but this can be individualized

• If tolerated, organic non-GMO grains and high-quality raw dairy may be included without undermining the intent of the plan

• You do not need every item — this is a menu of options, not a mandate

Proteins (Foundation)

Choose several so meals feel repetitive in structure but varied in taste.

• Eggs

• Chicken (thighs, breasts)

• Turkey (ground, sliced)

• Salmon

• White fish (cod, haddock, etc.)

• Shrimp

• Beef or bison

• Lentils

• Chickpeas

• Tofu or tempeh (organic, non-GMO)

• Canned tuna or salmon

• Collagen peptides (unflavored)

• Plant-based protein powder (clean ingredients)

Carbohydrates (Stability & Sleep Support)

Carbohydrates here are used for stress modulation and sleep, not restriction.

• Sweet potatoes

• White or brown rice

• Quinoa

• Certified gluten-free oats

• Potatoes

• Lentils and beans

• Fruit:

  • berries

  • kiwi

  • oranges

  • cherries

  • pineapple

Fats (Hormonal & Glycemic Support)

• Olive oil

• Avocado oil

• Coconut oil

• Avocados

• Almond butter

• Peanut butter

• Sunflower seed butter

• Nuts: walnuts, almonds

• Seeds: flax, sunflower, pumpkin, sesame

Vegetables (Cooked & Raw)

Focus on digestibility and mineral density.

• Spinach

• Broccoli

• Zucchini

• Carrots

• Cauliflower

• Squash

• Bell peppers

• Onions

• Green beans

• Mixed greens

• Dandelion greens (if available)

Herbs & Spices (Hormonal & Liver Support)

• Turmeric

• Ginger

• Garlic

• Parsley

• Cilantro

• Fennel

• Lavender (culinary or tea)

Teas (Nervous System Support)

Daytime

• Nettle

• Red clover

• Green tea (earlier in the day)

Evening

• Chamomile

• Lavender

• Lemon balm

• Tulsi (holy basil)

Pantry & Extras

• Coconut yogurt (unsweetened)

• Almond or coconut milk

• Coconut aminos or GF tamari

• Bone broth

• Clean jerky

• Rice cakes

Note:This grocery list supports a larger perimenopause stability framework. The full rationale, eating rhythm, seed cycling adaptations, and 7-day meal structure live inside the members space for those who want the complete system.