7 Day Menopause Support Meal Plan
Feel like your body’s changed overnight?
This 7-day meal plan is designed for women navigating perimenopause or menopause, helping you balance hormones, reduce hot flushes, support your bones, and keep energy steady — without giving up delicious food.
✅ Created by a qualified nutritionist
✅ Easy-to-follow meals, recipes & shopping list
✅ Includes hormone-supportive nutrients like phytoestrogens, magnesium, and healthy fats
What’s Included
7-day meal plan (breakfast, lunch, dinner, snacks)
Recipes designed to support hormonal balance
Macronutrient-balanced: ~25% protein, low-GI carbs
Complete shopping list
Downloadable and printable PDF
Suitable for women 40+ navigating hormone shifts
£3.99
How This Plan Supports You — The Science Behind the Meals
This plan was thoughtfully created using five key nutritional pillars known to support women during perimenopause and menopause. Here’s how each one plays a role in helping you feel more balanced, energised, and well.
🦴 1. Calcium & Magnesium – Bone Support
During menopause, declining estrogen increases the risk of osteoporosis. This plan includes foods rich in bone-building minerals like calcium and magnesium to help maintain bone density and reduce fracture risk.
🌱 2. Phytoestrogens – Natural Hormone Modulators
The drop in estrogen often leads to symptoms like hot flushes. Phytoestrogens are plant compounds that can have a mild estrogen-like effect in the body. This plan includes tempeh, broccoli, carrots, and sesame seeds, which are naturally rich in these compounds.
🍠 3. Low-Glycemic Foods – Blood Sugar & Weight Management
Midlife hormone changes can increase insulin resistance, making it harder to manage weight and energy levels. This plan avoids added sugars and focuses on low-glycemic, slow-burning carbohydrates to help balance blood sugar, reduce cravings, and support steady energy throughout the day.
🥩 4. Protein – Muscle, Metabolism & Appetite Control
Lower estrogen levels during menopause accelerate muscle loss, which can impact metabolism and body composition. This plan provides about 25% of calories from protein to help maintain lean muscle mass, promote satiety, and support weight management.
🥑 5. Healthy Fats – Heart & Hormone Health
Good quality fats, including omega-3 and omega-6 fatty acids, are essential for hormone production, brain health, and cardiovascular function. You’ll find nourishing sources like avocado, trout, olive oil, and chia seeds in this plan.
Looking for extra support to help ease your transition through perimenopause or menopause?
**Sontania™ Meno Balance Complex** is a hormone-free daily supplement formulated with traditional botanicals and essential nutrients — including red clover, wild yam, sage, vitamin B6, and zinc — to support mood, energy, and hormonal balance throughout this stage of life.
It’s the perfect companion to your meal plan, offering gentle, plant-based support to complement your nutritional approach.
✅ Plant-based and hormone-free
✅ Vegan and kosher approved
✅ Designed to support hormonal balance, skin, energy, and immune function
👉 [Click here to view the supplement and add to your basket »]
