Menopause Diet Plans: Find Your Best Starting Point
Menopause (and perimenopause) can flip the script on what used to “work” with food, exercise, and energy. These menopause diet plans are designed specifically for this stage of life—taking into account hormone shifts, stubborn weight, sleep, cravings, and brain fog.
Think of this page as your menu of options. Each plan has a different job: a 4-8week slower reset to change the habits that are holding you back for good. A short 4-week menopause plan with a weight loss focus, an intermittent fasting option, or a steady long-term maintenance rhythm.
You don’t need to do them all. You just need the one that fits where you are right now. Read the summaries below and notice which one makes you think: “Yes, that sounds like me… and that feels doable.” Then click through and start there.
5-Day Menopause Diet Kickstart Plan
-
THE PLAN
The 5-Day Menopause Diet Kickstart is a Monday to Friday routine, a structured reset that helps reduce bloating, stabilise blood sugar and restart weight loss in perimenopause and menopause.
-
BEST FOR WOMEN WHO
- Feeling bloated, overweight, puffy, or “off track”
- Want to learn more about nutrition and can commit a slow and steady lifestyle update.
- Want to regulate hormones to address symptoms of anxiety, sleep disruption and lack of focus.
-
HOW THIS PLAN WORKS
- Replace breakfast and lunch 5 days a week with menopause-friendly meal guidance
- Clear advice on what to eat and what to reduce (without being extreme)
- Practical lifestyle tips that calm cravings, steady your energy and boost your nutrition.
The five day plan is for women who want to address weight gain, target menopause symptoms, improve digestion and rebalance hormones. A Monday to Friday routine which leaves weekends free to enjoy eating with family and friends. This means you can take a slower and steadier approach to weight loss and hormone balancing while learning about nutrition.
4 Week Weight Loss Plan
-
THE 4 WEEK PLAN
The 4-Week Menopause Diet Plan is an intense programme which focuses on weight loss, energy, and hormone rebalancing support.
-
BEST FOR WOMEN WHO ARE
- Wanting noticeable menopause weight loss and better energy
- Ready to follow a step-by-step structure
- Preferring routine and clear weekly goals
-
HOW THIS PLAN WORKS
- A 4-week menopause weight loss plan built on blood sugar balance, protein, fibre and smart carbs
- Promotes calm and supports sleep
- A clear framework for meals, snacks, treats and lifestyle tips.
Choose this plan if you have a few pounds to shift and want to see results. It's a four week focused plan. You'll be replacing breakfast and lunch 5 days a week, replacing 1 main meal on Saturdays and Sundays. You'll be restricting calories without feeling hungry, increasing your protein and fibre and balancing appetite and stress hormones..
The Fasting Schedule
-
PLAN OVERVIEW
The Fasting Plan for Menopause gives you a structured, hormone-friendly way to use fasting while adding low cal nutritional, hormone supporting value to your fasting window.
-
BEST FOR WOMEN WHO
- Practice time restricted eating
- Have enjoyed some success with it for weight loss but aren't feeling as good as they anticipated.
- Suspect their diet doesn't have as much nutritional value as it could and doesn't support their menopause status.
-
HOW THIS PLAN WORKS
- Plan shakes into your fasting window
- Supports weight loss and weight maintenance
- Support your gut health, sleep, muscle mass and target stress levels.
Eve Biology shakes are 209 calories and will be integrated into your fasting window. You'll work out what your calorie intake should be based on your personal goals. Eve will replace one meal or two OR be integrated into your eating windows replacing snacks.
Weight Maintenance Plan
-
THE MAINTENANCE PLAN
The Menopause Maintenance Diet Plan is your long-term rhythm once the initial effort is done, so you don’t slide all the way back every time life gets busy.
-
BEST FOR WOMEN WHO
- You’ve already done a reset or programme
- Want to keep results without “being on a diet”
- Prefer flexible guidelines over strict rules
-
HOW THIS PLAN WORKS
- To maintain weight after weight loss you'll replace one main meal 3 or 4 times a week.
- You'll still enjoy protein rich, low carb dinners - this should be a habit which makes sense now.
- When your symptoms change or you know you've overindulged you can increase your shakes.
You'll be happy with your weight and want to avoid weight gain as you mature. You'll replace a meal with a shake a few times a week or when you've overindulged to get back on track. If symptoms change you may need extra support - so return to 2 shakes for a few days to boost nutrition, fibre, adaptogens, vitamins and minerals.
Understanding menopause weight gain
Struggling to understand why you can't seem to shift the extra weight?
LEARN MORE
Balancing hormones in menopause
What you eat can decrease menopause symptoms, support weight loss, help you boost immunity and supercharge your digestion to help balance hormones.
LEARN MORE
FAQs | Eve Biology
Can shakes really help balance my hormones?
Shakes can’t replace your natural hormonal shifts or medical treatment, but awell-designed, nutritionally complete shakemakes it much easier to support the systems that influence hormone balance – including blood sugar regulation, muscle mass, heart health and gut health. Eve Biology is built to cover those bases consistently, so your body has what it needs day after day.
Is this just a low-carb or high-protein diet?
No. The Eve Biology approach is more nuanced. We:
- Keep carbohydrates moderate and focus on better-quality, higher-fibre sources
- Emphasise adequate protein at each meal to support muscle and metabolism
- Include healthy fats and a wide range of vitamins and minerals
- Encourage plenty of vegetables and whole foods around your shakes
It’s a structured, balanced way of eating, not an extreme diet.
Can I still enjoy social meals or treats?
Yes. The plan is designed to fit real life. Many women use their high-protein evening meal as theirflexible meal, and we help them make choices that support their goals while still enjoying food out, family dinners or occasional treats. The shakes make it easier to get back on track the next day without starting from scratch.
Can I use Eve Biology if I’m on HRT?
In most cases, yes – nutrition and HRT can work very well together. Eve Biology focuses on food-based support: protein, fibre, healthy fats and micronutrients. If you’re on HRT or other medication, it’s always a good idea to discuss dietary changes and meal-replacement plans with your GP or specialist.
Is it safe to replace two meals a day with shakes?
For many generally healthy adults, replacing one or two meals a day with a nutritionally complete shake is safe and can be an effective way to manage weight and improve diet quality. It’s important that your remaining meal is balanced and satisfying, and that you’re not severely undereating. If you have a medical condition (such as diabetes, kidney disease, heart disease or an eating disorder), please seek personalised advice before making changes.
How quickly will I notice a difference?
Every woman is different, but many notice:
- More stable energy and fewer cravings within a couple of weeks
- A gentler relationship with food as decision fatigue eases
- Changes in weight and body composition over a longer period with consistent use of the plan and, ideally, some movement or strength training
The key is consistency, not perfection.