If the idea of eating 2,000 calories a day makes you think of stuffed jeans, a swollen belly, and feeling sluggish… you’re not alone.

Many women in perimenopause have spent years dieting, cutting portions, skipping meals, and avoiding carbs. When you finally start eating more to support your hormones, metabolism, and muscle — it can feel uncomfortable at first.

But here’s the truth:
Bloating isn’t caused by eating more. It’s caused by eating poorly structured meals.

You can eat 2,000 calories (or more) and feel energized, lean, and comfortable — if those calories come from foods that support digestion, blood sugar, and gut health.

Let’s break it down.

Why Eating More Often Feels Better in Perimenopause

During perimenopause, estrogen and progesterone fluctuate, which affects:

• Digestion

• Blood sugar

• Water retention

• Gut motility

When you under-eat, skip meals, or eat mostly low-volume foods, you tend to:

• Binge later

• Get bloated

• Hold water

• Feel inflamed

Eating enough — consistently — stabilizes blood sugar and digestion, which reduces bloating over time.

The 3 Keys to Eating 2,000 Calories Without Bloating

1. Spread your calories across the day

Instead of two huge meals, aim for:

• 3 meals

• 1–2 snacks

This keeps digestion smooth and prevents the “food baby” feeling.

2. Build every meal around protein + fibre

This combo:

• Slows digestion

• Stabilizes blood sugar

• Reduces gas and bloating

• Keeps you full

Every time you eat, think:
Protein + plants

3. Choose high-volume, low-bloat foods

Not all calories are equal in how they feel in your stomach.

Focus on:

• Lean proteins

• Cooked veggies

• Fruits

• Whole grains

• Beans & lentils

• Yogurt & fermented foods

Go lighter on:

• Large amounts of cheese

• Ultra-processed foods

• Sugary drinks

• Huge servings of refined carbs

Sample 2,000-Calorie High-Protein, High-Fibre Day

Here’s an example of how this can look without feeling heavy or bloated.

Breakfast

Protein oatmeal bowl

• ½ cup oats

• 1 scoop vanilla protein powder

• 1 tbsp chia seeds

• ½ cup blueberries

• 1 tbsp almond butter

➡️ ~450 calories
High fibre, steady energy, zero crash.

Mid-Morning Snack

• Greek yogurt (¾ cup)

• 1 cup strawberries

• 1 tbsp honey

• ¼ cup granola

➡️ ~300 calories

Lunch

Protein-packed salad

• 4–5 oz grilled chicken

• 2 cups mixed greens

• ½ cup quinoa

• ½ cup chickpeas

• cucumber, tomatoes, bell peppers

• 1–2 tbsp olive oil vinaigrette

➡️ ~500 calories

This is high volume, high fibre, and very filling without bloating.

Afternoon Snack

• Apple

• 2 tbsp peanut butter

➡️ ~300 calories

Dinner

Balanced plate

• 5 oz salmon or tofu

• 1 cup roasted sweet potatoes

• 1–2 cups roasted or sautéed veggies

• 1 tsp olive oil

➡️ ~450 calories

Optional Evening Snack

• Cottage cheese with cinnamon
  or

• Dark chocolate + berries

➡️ ~100–150 calories

Why This Works

This style of eating gives you:

• 120–140g of protein

• 30–40g of fibre

• Steady blood sugar

• Better digestion

• Less water retention

• More energy

• Less cravings

This is how you eat more without feeling worse.

Final Thoughts

If eating more feels uncomfortable right now, it doesn’t mean you’re doing something wrong. It means your body is learning how to be properly fueled again.

→Start slow.
→Add 100–200 calories at a time.
→Focus on protein and fibre.
→Let your digestion adapt.

Perimenopause isn’t the time to eat less.
It’s the time to eat smarter — and support the body you want to feel strong in. 💛