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The Menopause Diet: A nutritionists guide

Achieving balance in midlife

Claire Thomas, Nutritional Therapist

Making changes to your diet and lifestyle can help you to navigate menopause more easily and decrease health risks associated with weight gain such as heart disease and type 2 diabetes. Claire, consultant nutritionist, gives us her top tips to help you thrive in midlife.

Menopause Diet 5 Day Plan

Looking for a step-by-step routine rather than general advice? See our 5 Day Menopause Diet Plan to Lose Weight for a structured Monday-to-Friday approach. Includes breakfast, lunch and

5 DAY PLAN

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."

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Movement In Menopause

01

Heart Health

Adults who do between 30 and 149 minutes of moderate intensity exercise a week are considered fairly active. 150 minutes is the recommended minimum.

02

Hormone Balance

Physical activity lowers stress hormones. A walk after a meal helps to improve blood sugar balance by reducing insulin spikes.

03

Muscle Mass

Maintaining muscle mass in menopause helps to support metabolism and control weight.

Best Food To Prioritise In Menopause

Nutritional tweaks can support muscle mass, energy levels and gut health helping you burn calories, get through your day and balance hormones.

Protein
Fibre
Healthy fats
Micronutrients
WHAT TO EAT NOW

Foods and habits that can make symptoms worse

When hormone levels recalibrate your sleep, stress levels, blood pressure, cholesterol and blood sugar balance can be affected. Some foods you don't tolerate as well as you did in your thirties.

Caffeine & Alcohol ( sleep disruptors)
Refined Carbohydrates( insulin)
Red meat ( cholesterol levels)
Excess Sugar

High Protein Snacks, Healthy Fats

  • Rolls turkey and avocado with toothpicks on a white plate

    Turkey Avocado Rolls

    Lean protein with heart-healthy fats, muscle maintenance and steady energy.

  • Baked tempeh with a crispy exterior and dipping sauce in a black dish on a wooden table.

    Roasted Tempeh

    Rich in plant protein, fibre and gut-friendly, fermented soy nutrients

  • Bowl of roasted chickpeas with pumpkin seeds on a textured surface

    Chickpeas, Seeds

    Fibre and slow-release carbs, curbs cravings, supports blood sugar.

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  • avocado and hard-boiled eggs in a white bowl on a light background

    Boiled Eggs, Avocado

    High-quality protein, healthy monounsaturated fats, nutrient booster.

  • Slices of sardines on toast with lemon wedges on a white plate

    Sardines On Toast

    Mega-3 fats, calcium and vitamin D, supports heart, bone, and brain health.

  • Bowl of beef jerky, almonds on a light gray background

    Beef Jerky, Almonds

    A convenient snack for satiety and sustained energy between meals.

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Menopause Diet 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 RECIPES

How Much Protein Should Women Eat During The Menopause Diet?

OTHER BENCHMARKS
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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.

  • FOR ACTIVE WOMEN WHO STRENGTH TRAIN

    1.5g to 2g per kg of body weight per day can support muscle growth and recovery.

  • Woman in a blue shirt holding a phone smiling with a window in the background

    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.

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OTHER BENCHMARKS

High Protein, Fibre, Vitamins and Adaptogens

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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