Donna Peters Nutrition

25/04/2026

High-protein yoghurt bowl 🥣

✅ 370 kcal
✅ 35g protein
✅ Balanced carbs
✅ Healthy fats
✅ Fibre

A smart, blood sugar-balancing breakfast packed with hormone-friendly nutrients, for midlife women who want energy, strength, and fewer cravings.

Why it works:

• 35g protein supports muscle mass & metabolism
• Calcium-rich Greek yoghurt supports bone and gut health
• Magnesium + zinc from seeds help sleep, stress & hormones
• Fruit + fibre supports digestion and energy
• Antioxidants from berries and fruit support healthy ageing
• High satiety meal that keeps you fuller for longer

Made with Greek yoghurt, protein powder, granola, berries, fruit, chia seeds, flaxseeds, pumpkin seeds & pecans.

Midlife nutrition = eating smarter, not less 💪

14/04/2026

I’ve just opened my May intake for my 12-week 1:1 nutrition programme — and going forward, I’ll be capping my work with new 1:1 clients to just 6 per month.

This is so I can give each client the depth of support that's required, alongside my corporate work.

If you’ve been feeling exhausted, overwhelmed, or just not quite yourself lately, this might be the gentle nudge you’ve been waiting for.

One of my favourite parts of my work is sitting down with women — on Zoom or in person — and really getting to the heart of what’s going on.

Not just what’s on the plate… but the stress load, the hormones, the sleep (or lack of it), and everything else you’re carrying day to day.

Because personalised nutrition isn’t a quick fix — but it is where the most meaningful, lasting change happens.

It’s real, evidence-based support that helps you feel like you again.

Over a few months together, we often see shifts like:

✅ More stable energy (without relying on caffeine)
✅ Calmer peri/menopause symptoms
✅ Better sleep and fewer 3am wake-ups
✅ A more balanced mood and reduced overwhelm
✅ A body that feels supported, not constantly pushed

In my 12-week programme, we take things step by step — at a pace that feels realistic alongside work, family, and everything else life is asking of you.

No perfection.
No judgement.
Just personalised, practical support that fits your world.

I offer two levels of support:

Option 1: 3 x monthly consultations
- Ideal if you want structured but lighter support
- Investment: £450

Option 2: Intensive programme
- 12 x weekly consultations for deeper support, guidance, and accountability
- Investment: £3,000 (with option to continue at £1,000/month)

Private health testing is available with both programmes (additional cost).

If this feels like the right time for you, feel free to message me to explore whether it’s a good fit.
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I’m Donna, a registered nutritional therapist specialising in women’s health. My work spans clinic, corporate wellbeing, and media contributions including Women’s Health, Marie Claire, and Happiful. I also support organisations including the NHS.

My approach is practical, evidence-based, and always personalised.

Photo credit - D Peters

13/04/2026

Real women. Real results.

Behind every programme is a woman navigating real life — demanding careers, family responsibilities, and the often unexpected challenges of perimenopause.

This client, a busy barrister, came to me feeling like something wasn’t quite right. Despite eating well and exercising regularly, she was experiencing low energy, bloating, and a loss of motivation — something many women can relate to at this stage of life.

Through comprehensive testing, we quickly identified some key nutrient deficiencies and low levels that were impacting how she was feeling. From our very first session, we were able to begin addressing these with targeted nutritional support.

Alongside this, I created a personalised, realistic plan tailored to her lifestyle — not just to help her function, but to truly thrive.

If you need some support, let's have a chat.

Here’s what she had to say about her journey…

09/04/2026

“I thought I’d have to avoid gluten and dairy forever…”

For 8 years, one of my clients lived with food fear.

She felt anxious at social events, like the ‘awkward one’.

Constantly worried about eating the wrong thing.

And when she did eat gluten or dairy?

The reaction was severe.

So she did what most women do…

She avoided more and more foods.

Until she realised—this isn’t living.

When she came to me, we didn’t just remove foods; we did a full gut healing programme.

1 - We worked on her gut health - 5R's programme
2 - We looked at her body as a whole
3 - We rebuilt her confidence step by step

And the result?

✨ She now eats gluten and dairy with NO reaction
✨ No more food anxiety
✨ Total freedom around food

Her words: “It completely transformed my life.”

If you’re stuck in food fear or restriction, there is another way.

Message me “GUT”

08/04/2026

I’m delighted to have been featured in the award-winning 'Yorkshire Women’s Life Magazine', sharing insights on nutrition for longevity in women in midlife and beyond.

As life expectancy increases, the conversation is shifting — it’s no longer just about how LONG we live, but how WELL we live.

In my nutrition clinic, I work with many women who want to feel energised, maintain their independence, and protect their long-term health — but aren’t always sure where to start.

Nutrition plays a key role in supporting:

– healthy ageing
– bone density
– cognitive function
– metabolic health
– resilience in later life

The earlier we start, the better — but it’s never too late to make impactful changes.

If you’d like to read more, you can do so here; it's in the health & well-being section - https://www.yorkshirewomenslife.co.uk/

If you’re looking to take a more proactive approach to your health, or support your team through midlife and beyond, I’d love to connect.
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Donna Peters is a Registered Nutritional Therapist specialising in women’s health, with over 10 years of clinical experience. She works in private practice, supporting women through midlife, menopause, and beyond, and also provides corporate wellness services, including for clients such as the NHS.

To learn more about working with Donna or to explore her extensive library of articles on women’s health, visit her website: www.donnapetersnutrition.co.uk

01/04/2026

This was the little beauty I had for lunch today.

As an avocado lover - and a nutritionist - there’s just something so satisfying about cutting one in half and seeing that perfect, creamy green inside. You know that feeling, right?

Whether it’s smashed on toast, diced into a salad, or straight off the spoon, avocados never fail to make me happy… and give my body a little love too. 🥑

Health benefits of avocados...

- Cardiovascular health
- Digestive health
- Blood pressure
- Eye health
- Weight management
- Brain health
- Skin health
- Bone health
- Blood sugar balance
- Anti-inflammatory
- Antioxidant-rich

How do you like yours?

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