Donna Peters Nutrition

20/03/2026

This morning’s breakfast - Simple, satisfying… and seriously supportive for your hormones, girls.

A 3-egg omelette with wild red salmon – delivering a huge 43g of protein to start the day. It may not be a pretty picture, but it's going to make my cells very happy. I could have made it even better by adding some greens - I need to do a food shop :-)

Now, I know what you might be thinking…

“That’s a lot of protein for breakfast!”

But here’s why this matters so much—especially if you’re feeling tired, overwhelmed, or stuck in that cycle of cravings and energy dips.

When you start your day with a protein-rich breakfast -

✅ Your blood sugar stays more stable (no mid-morning crashes)
✅ You feel fuller for longer (less picking at snacks)
✅ Your energy and focus are more consistent

And for many women I work with—particularly in their 40s and beyond—this can be a real game changer.

Because skipping breakfast, or grabbing toast on the go, often sets the tone for -

➡️ cravings by 10am
➡️ reaching for sugar or caffeine
➡️ that “running on empty” feeling all day

Whereas something like this is quick to make (took me 5 mins), nourishing, and keeps you going.

Think:

• Eggs
• Smoked or tinned fish
• Leftovers from dinner
• Even a good-quality protein smoothie

Small shifts like this can have a powerful impact on how you feel day to day.

If you’re currently waking up tired, relying on caffeine, and feeling like your energy is all over the place… this is a great place to start.

Are you following me on Instagram? Click here to check out my other meals - https://www.instagram.com/donnapeters_nutrition/

Or if you would like a chat about working with me to get your nutrition supporting your health, drop me a DM.

19/03/2026

Today I had the absolute pleasure of delivering a workshop to the NHS Humber Menopause Support Group on Eating for Hormone Balance.

And this is exactly why I love the work I do.

There’s something incredibly powerful about being in a room full of women who are all experiencing similar challenges — low energy, poor sleep, anxiety, mood changes — and finally understanding why it’s happening.

So many women are trying to push through, thinking it’s just part of life.

It’s not.

Today we focused on how hormones influence everything from energy and mood to cravings and sleep — and, more importantly, what we can actually do about it.

No overwhelm. No extremes. Just simple, realistic strategies.

Because the truth is, supporting your hormones doesn’t have to be complicated.

If there was one key takeaway from today, it was this:

Blood sugar balance is the foundation.

When we stabilise blood sugar, we support cortisol, insulin, and even our s*x hormones — which has a huge impact on how we feel day to day.

We talked about:

- Eating protein, healthy fats and fibre at every meal
- Not relying on caffeine to get through the day
- Creating small daily habits that support energy, mood and sleep

It’s these simple shifts that create real change.

As someone who spent years in the corporate world before retraining in nutrition, this work feels especially meaningful.

Workplaces are full of women navigating perimenopause and menopause — often silently.

When we bring this conversation into the workplace, we don’t just support health… we support confidence, performance, and overall wellbeing.

And that’s where real impact happens.

If your organisation is looking to better support women’s health, I’d love to help.

Because corporate wellness should never be one-size-fits-all.

It should be personal. 🤍

Email me at contact@donnapetersnutrition.co.uk

17/03/2026

Simple hormone-balancing supper.

15/03/2026

12/03/2026

I wanted to share a peek at what I ate today, to show how simple it can be to make nourishing meals that support energy, hormones, and overall well-being.

🍽 Breakfast: Greek yoghurt protein bowl with grapes, banana, ground flaxseed, nuts and seeds – a creamy, protein-packed start to fuel focus and keep blood sugar stable. (25g protein)

🥗 Lunch: Avocado, feta & beetroot grain salad – vibrant, nutrient-rich, and perfect for supporting digestion, energy, and heart health.

🍲 Dinner: Salmon with greens, Brussels sprouts & red pepper – full of omega-3s, fibre, and antioxidants to support hormone balance, brain function, and overall wellbeing. (33g protein)

As a nutritional therapist specialising in women’s health, I help women like you take the stress out of meal planning, optimise energy, and support hormonal balance – all without rigid diets or counting every calorie. I was working from home today as I had clinic prep, but none of these meals took more than 10-15 mins to make.

If you’re juggling work, family, and everything in between, and want to feel better in your body and mind, I can help.

Drop me a message or book a consultation to get personalised guidance that works for you, or check out my website - www.donnapetersnutrition.co.uk

10/03/2026

People often ask what they’ll actually eat if they work with me on a nutrition programme.

The answer? Real food you already enjoy.

Last week, someone asked me, “Can I still have spaghetti bolognese?”

Absolutely.

In fact, it’s a great example of how small tweaks can make a meal far more nourishing.

Here’s how I’d upgrade it...

1️⃣ Rebalance the macros

Many plates are about 50% pasta, 50% sauce, which can mean lots of refined carbs and not enough protein.

Try shifting it to:

30% pasta, 70% bolognese

This helps:

• increase protein
• support blood sugar balance
• keep you fuller for longer
• eases digestive niggles
• reduce energy dips and cravings

2️⃣ Add more vegetables

Bolognese is the perfect place to add extra veg:

• grated carrot
• courgette
• mushrooms
• diced peppers
• spinach stirred in at the end

This boosts fibre, micronutrients and gut health support while naturally bulking out the sauce.

3️⃣ Consider different pasta options

If gluten affects your digestion, alternatives include:

• lentil pasta
• chickpea pasta
• brown rice pasta
• quinoa pasta
• buckwheat pasta
• courgette noodles for a lower-carb option

Many are higher in protein and fibre than traditional pasta.

4️⃣ Upgrade the ingredients

Small quality upgrades can make a big nutritional difference.

For example, grass-fed beef contains higher levels of omega-3 fats, CLA, iron, zinc and B vitamins, which support energy, immune health and hormone balance.

You can also:

• choose passata with no added sugar
• cook with extra virgin olive oil
• add fresh herbs like basil, oregano or rosemary
• opt for wholegrain pasta for more fibre

Healthy eating isn’t about giving up your favourite meals.

It’s about making them work better for your body.

April clinic bookings are now open if you'd like personalised support. Email me at contact@donnapetersnutrition.co.uk

08/03/2026

Good morning from Cumbria ☀️

07/03/2026

Think your bones are set for life once you hit your 40s? Think again. After 40, our bones naturally start to lose density and strength—something many women only notice once a fracture or osteoporosis diagnosis appears. But the good news? There’s a lot you can do to protect them.

I’ve pulled together the key diet, lifestyle, and exercise strategies every woman over 40 should know to keep her bones strong, healthy, and resilient.

Click below to read my latest blog post and discover practical ways to show your bones some love.

As women, we often focus on visible health markers—weight, skin, or energy levels—but one critical part of our body is too often overlooked: our bones. Many of us assume that once our bones are formed, that’s it—they’re solid, unchanging, and “set for life.” The reality, though, is ver...

24/02/2026

Is March the new January?

There’s a growing school of thought that we should move our New Year’s resolutions to spring.

Not January.

Not when you’re back-to-back in meetings, the kids are exhausted, it’s dark at 4 pm, and you’re surviving on caffeine and adrenaline.

But March.

When the mornings are lighter.

When there’s a hint of warmth in the air.

When everything in nature starts to grow again.

And if you’re a high-achieving woman juggling a demanding career and a family, this makes a lot of sense.

Because January isn’t a clean slate for you.

It’s:

• Q1 targets
• Strategy meetings
• School admin
• Family logistics
• Catching up on everything that paused over Christmas

And somewhere in there, you were meant to “reinvent yourself”.

- Cut sugar.
- Go to the gym five times a week.
- Lose a stone.
- Be calmer.
- Sleep more.

All while leading a team and remembering World Book Day.

It’s no wonder it doesn’t stick.

By March though, something shifts.

You’re still busy. Still ambitious. Still carrying a lot.

But there’s a small window of headspace that opens.

And instead of “I need to overhaul my life.”

It becomes “I just want to feel better.”

✅ More energy in the afternoon.
✅ Better sleep.
✅ Less irritability.
✅ A body that feels responsive again.
✅ Clothes that fit comfortably.

Not extremes.

Not punishment.

Not another all-or-nothing attempt squeezed into an already full life.

This is the work I do with women who are brilliant at their jobs… but running on empty behind the scenes.

We look at:

• Hormones (especially perimenopause)
• Stress physiology
• Blood sugar patterns
• Sleep disruption
• Digestive issues
• The invisible load you’re carrying

And we create a strategy that works around leadership roles, school runs and real life.

No fads.

No rigid plans that collapse during a busy week.

Just structured, evidence-based support designed for women who are used to achieving — but are tired of pushing through.

If January felt impossible, maybe it wasn’t you.

Maybe it was the wrong season.

If March feels like your moment to reset properly — without burning out again — my 1:1 clinic is open.

Message me or comment SPRING RESET, and I’ll send you the details.

Photo - This is the kind of food we eat on my programmes. One of my favourite breakfasts, designed to be quick, delicious, and balance your hormones.

24/02/2026

21/02/2026

Had a lovely half an hour sat amongst this lot today. My very friendly Oliver Egger who is laying the most beautiful eggs right now, with our handsome Blue Partridge Brahma Cockerel ❤️

17/02/2026

I’m genuinely over the moon to have been invited back to speak at the NHS Menopause Support Group.

It’s always a privilege to deliver these sessions — but when they ask you to come back and do it again, it really does mean a lot.

This time I’ll be talking about Nutrition for Hormone Balance — an online presentation followed by a live Q&A. I love this format because it gives women the space to ask real, honest questions about what they’re actually experiencing.

As a registered nutritional therapist specialising in women’s health (and navigating my own menopause journey), I see every day how much hormonal shifts can affect energy, mood, sleep, digestion and confidence. So many women are still left trying to figure it out on their own.

Nutrition isn’t about perfection or rigid plans. It’s about small, realistic changes that genuinely support the body through transition.

Alongside the session, I’ll be putting together a practical fact sheet and recipe pack — because I want women to leave feeling empowered, not overwhelmed.
Education is important, but knowing how to put it into practice is what really makes the difference.

It’s brilliant to see organisations like the NHS creating supportive spaces for women at this stage of life. This is exactly the kind of workplace conversation we need more of.

If you’re looking to support the women in your organisation with evidence-based, practical nutrition education, I’d love to chat.

I deliver online and in-person sessions including:

• Menopause & hormone health workshops
• Lunch & Learn sessions
• Drop-in clinics
• Longer-term wellbeing programmes
• Corporate health screening

Let’s make corporate wellness personal.

Feel free to message me directly or email contact@donnapetersnutrition.com to discuss how I can support your team.