The Menopause Diet: A Nutritionists Guide
How To Make Nutrition Work For You In Midlife
Menopause Diet Key Tips
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BALANCE BLOOD SUGAR
"Blood sugar fluctuations can become more pronounced during menopause, contributing to fatigue, weight gain, and mood swings. Prioritising slow-release, complex carbohydrates can support steadier energy and hormone balance."
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INCREASE PROTEIN
"Declining oestrogen levels accelerate muscle loss, making protein intake even more crucial. Combining adequate protein with strength training can help preserve lean muscle mass, support metabolism, and promote long-term strength and mobility."
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LOWER CARBS
"As oestrogen levels drop, the body becomes more sensitive to insulin, making storing fat around the midsection easier. Reducing free sugars can help maintain stable blood sugar levels and support healthy weight management."
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HEALTHY FATS
"As oestrogen lowers, heart disease risk increases. Prioritising unsaturated fats and omega-3s from sources like oily fish can support heart and brain health during and after menopause."
Insulin Resistance
Insulin Resistance
What is insulin resistance and how does it affect our weight and energy levels?
Insulin Sensitivity
being insulin sensitive is a good thing. Here are 5 ways to increase yours.
The Stress Connection
The effect of stress hormones on blood sugar balance and symptom severity.
How The Eve Biology Menopause Diet Works
Replace Breakfast With A Shake
Start your day with a balanced shake which will energise your morning and support calm and clarity.
Replace Lunch With A Shake
Your second shake will get you to over 50g of protein, hit 10.6g of gut supporting fibre and refresh energy levels.
High Protein Dinners
Enjoy high protein, low carb dinners to support hormone regulation and muscle mass. Crowd pleasing recipes written by nutritionists.
Made For Women Like You
Womens Meal Replacement Shake For Weight Loss
Replaces breakfast and lunch for less than £5.00 a day.
Just 209 calories
25.4g Protein
5.3g Prebiotic Fibre
24 Vitamins and Minerals
Plant Based
Allergen Free
Nutritionist Supported Recipes
'We use protein to boost metabolism and help maintain muscle. We also balance blood sugar by keeping to a lower carb way of eating. Carbs increase insulin, a fat storage hormone which also dramatically affects appetite hormones." Sarah, Nutritionist & Recipe Developer
MENOPAUSE DIET TIPS
How Much Protiein Should Women Eat During The Menopause Diet?
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FOR INACTIVE WOMEN
1.2g to 1.5g per kg of body weight per day is recommended to help maintain muscle mass and metabolic health.
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FOR ACTIVE WOMEN WHO STRENGTH TRAIN
1.5g to 2g per kg of body weight per day can support muscle growth and recovery.
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IF YOU'RE OVERWEIGHT
Protein intake may be calculated based on an ideal body weight rather than current weight to ensure nutritional adequacy without excessive caloric intake.
Breakfast, Lunch & Dinner - Day One
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BREAKFAST
Eve Biology Vanilla shake with decaf espresso. Blend with water and ice for 60 seconds. If anxiety or hot flashes aren't an issue have caffeinated coffee.
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LUNCH
Eve Biology Chocolate shake. Will add another 25.4g of protein to set you up for your afternoon and re-energise.
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DINNER
SEE RECIPEHealthy Lasagne - Less carbs, less calories, more protein and more veg than other lasagne recipes. Can please the whole family while balancing your hormones. Freezes well.
Breakfast, Lunch, Dinner - Day 2
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BREAKFAST
Eve Biology Strawberry meal replacement with blueberries, water and ice. Blueberries are low in calories and full of antioxidants.
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LUNCH
Eve Biology Vanilla Meal Replacement shake with water and ice. Add a half a banana if you enjoy a thicker shake.
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DINNER
SEE RECIPEPistachio and Herb Encrusted Salmon - We all need more omega 3 in our diet and salmon is an excellent source of protein. Pistachios are high in fibre are are linked to balancing blood sugar, cholesterol, and blood pressure.
Breakfast, Lunch & Dinner - Day 3
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BREAKFAST
Add raspberries to either a vanilla or strawberry shake ( or use one scoop of each!) Water or milk. Always add powder to liquid for a smoother shake.
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LUNCH
Eve Biology Chocolate meal replacement shake. Remember to drink slowly even though your day is probably busy. You need time for your stomach to recognise it as a meal.
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DINNER
SEE RECIPECreamy Spinach Stuffed Chicken -Packed with protein and easier than it looks to make with a decadent creamy filling. Serve with steamed vegetables or a green salad depending on the season.
Breakfast, Lunch & Dinner -Day 4
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BREAKFAST
Eve Biology Vanilla shake with flaxseed which adds a nutty accent and is under 50 cals, adds extra fibre and texture.
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LUNCH
Chocolate meal replacement shake. If you make it at home store in the fridge until you're ready to drink. Rich and indulgent.
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DINNER
SEE RECIPECourgetti Bolognaise - The ultimate family favourite and go to freezer dish! Our recipe uses spiralised courgette to deliver even more nutrients and picks up the flavours of the meal brilliantly.
Breakfast, Lunch & Dinner Day 5
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BREAKFAST
Eve Biology Vanilla meal replacement with decaf espresso. If hot flashes and menopause anxiety aren't a problem you can go with caffeine.
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LUNCH
Eve Biology Vanilla meal replacement shake. Blend with milk for a richer shake or water. Everything you need to get you through your afternoon.
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DINNER
SEE RECIPEHealthy Cottage Pie -Lower in carbohydrates and calories than a traditional cottage pie but packed with protein and flavour. Perfect for when you need a comfort food hit. Wont affect your blood sugar. Can be made in advance.
Understanding Menopause Weight Gain
Struggling to understand why you can't seem to shift the extra weight?
LEARN MORE
Menopause Diet plans
Your symptoms and weight will be changing over the months and years. Wherever you are, we have a lan for you.
SEE PLANS