7 Day Menopause Support Meal Plan



This programme was created with five key nutrients in mind:

Calcium & Magnesium

During menopause, women are at an increased risk of osteoporosis due to the loss of estrogen. This plan includes foods high in bone-building minerals like calcium and magnesium. These nutrients will help to maintain healthy bones and prevent bone loss.


The level of estrogen in the body decreases in menopause causing the unpleasant side effect of hot flushes. Some research has found that phytoestrogens may help reduce hot flushes, which is why this plan incorporates many phytoestrogen-containing foods including tempeh, broccoli, carrots, and sesame seeds.

Low glycemic foods

As you transition into menopause, you may experience sudden weight gain and have difficulty controlling your blood sugar. This can be due to insulin resistance. Eating the proper amount and type of carbohydrate can help balance insulin levels. This meal plan uses low glycemic foods and excludes added sugars to optimise blood sugars and help with weight management.


During menopause, the natural decline in estrogen levels causes a loss of muscle mass and strength. Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. This meal plan will help you reach your protein goals by providing 25% of your calories from protein.

Healthy fats

Good quality fats are associated with a lower risk of both heart disease and breast cancer. This plan includes many sources of omega-6 and omega-3 fatty acids including avocado, extra virgin olive oil, trout, and chia seeds.


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