| Duration | 2–4 weeks, 5 days per week Monday to Friday with an easier schedule on weekends. |
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| Breakfast & lunch | Menopause-friendly Eve Biology Rebalancing Meal Replacement Shakes, specifically formated for women over 40. |
| Dinner | Our nutritionist Sarah’s protein-forward, quick, crowd pleasing recipes which have been created to support a healthy weight, muscle mass, sleep and blood sugar balance. |
| Daily movement tips | Simple daily habit prompts which deliver supportive benefits for women over 40. |
| Eve Biology’s 30 Day Tracker | Simply fill in the baseline questionnaire on weight, waist measurement and symptoms and we'll prompt you at 30 days to repeat the questionnaire so you can compare progress and identify areas which need more attention. |
| Suitable for | Women over 40 in perimenopause and menopause who want to control weight and support symptoms. |
| Not suitable for | Pregnant or breastfeeding women |
The Eve Biology Menopause Diet 5 Day Plan is based on a Monday-to-Friday routine that uses Eve Biology menopause-friendly meal replacements for breakfast and/or lunch, plus high protein, low carb, easy to prepare dinners to simplify calories and support hormone balance.
Hormonal changes, shifting body composition, the increase in stress that comes with career and family changes and the way your body handles sugar all contribute to weight gain in midlife.
The diets that used to work for you in your thirties won't have the same effect simply because you aren't working with the same body anymore. Your needs have changed.
Muscle mass needs support, protein becomes more important, gut health matters more and balancing blood sugar moves to poll position. It's one of the most beneficial things you can do to control weight and support hormone balance.
Why Weight Loss Feels Harder In Menopause
Feel like you have no control over your body anymore? Welcome to midlife :) During perimenopause and menopause, changes in hormone levels, particularly oestrogen, can affect where your body stores fat, how sensitive you are to insulin, and even how hungry or energised you feel day to day.
At the same time, we naturally begin to lose muscle as we get older. Muscle plays an important role in metabolism and blood sugar balance, which is why maintaining protein intake and regular movement becomes more important in midlife. Add in disrupted sleep, higher stress levels and the very real impact of fatigue, and it’s easy to see why weight loss in menopause can start to feel harder than it once did.
Many women also notice weight shifting away from the hips and thighs and more towards the middle. While this is particularly common in menopause/post menopause it doesn’t mean it’s something you simply have to accept. The goal isn’t to eat less and punish yourself with exercise, it’s to support your body differently, with balanced nutrition, enough protein, movement that works in real life, and habits that feel sustainable long term.
The Eve Biology 5 Day Menopause Diet Plan is designed with exactly that in mind. If you want to know how that looks across a month see our 4 week plan
| Nutritionist Led Support | We don't just give you general recipes. Our nutritionist built Eve Biology's 5 Day Plan recipes around precise macronutrient thresholds required to actively support hormone regulatin and prevent muscle mass loss. |
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| Targeted Menopause Meal Architecture | Unike standard UK slimming plans which rely on extreme calorie restriction oour structured layout pairs clean, satisfying wholefood evening recipes with our targeted Eve Biology Meal Replacement shakes for breakfast and lunch. This exact pattern is purposely designed to flatten glucose spikes and hormonal hunger. |
| Direct Midlife Symptom Defense | Every single meal and movement habit in this kickstart routine serves a functional purpose. From our morning calf raises to our signature meal replacement shake formula this diet plan is built from the ground up to target bloating, stress hormones, fatigue and the slow metabolism sifts unique to women in perimenopause and menopause. |
Why is the weight going to my middle? Changes in body shape are really common in midlife. As hormone levels shift, particularly oestrogen, it's normal for weight to move from areas like the hips and thighs more towards the middle. At the same time, changes in insulin sensitivity, stress levels, and a gradual loss of muscle can make it easier to store fat in this area.
Sarah Thomas — BANT Registered Nutritionist, Consultant Eve Biology
Why This Menopause Diet Plan Includes Movement
During menopause, small, regular movements make a difference. Muscle plays an important role in how your body uses blood sugar for energy, which is why simple habits like walking after meals, taking the stairs or doing a few squats regularly can make a difference over time. Using your muscles more often throughout the day supports energy, blood sugar balance and metabolic health.
Best Meopause Moves
Consumer Trial
In a 30-day trial with 60 women aged 45-70 - spanning perimenopause and menopause - we tracked nine outcomes. Here's what the data showed.
Read the full evidence
Made For Women Over 40
Bold and Balanced Nutritional Support
Ingredients which supports the foundations that change when hormones do. High protein, high fibre, allergen free. plant based, 209 cals.
SHOP EVE30 Day Baseline Tracker
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Nutritionist insight - Do I need to exercise more or just move differently? It’s often less about doing more, and more about using your muscles regularly. Muscle plays a key role in how your body handles blood sugar. The more you use it, the better your body becomes at managing energy. This doesn’t have to mean the gym. Taking short movement breaks during the day → Carrying shopping bags rather than always using a trolley → Taking the stairs when you can → Standing while on phone calls.
These small movements might not feel like much, but done consistently, they can have a real impact on your energy and metabolism.
Claire Thomas — BANT Registered Nutritionist, Consultant Eve Biology
Nutritionist insight - Can simple exercises like squats and calf raises really help? They can, and they’re a great place to start. Movements like squats and calf raises use your largest muscle groups, which act like a ‘sink’ for glucose, pulling sugar out of the bloodstream and into muscle to be used for energy. That’s why even small habits can help, such as: → Doing a few squats while waiting for the kettle to boil → Calf raises while brushing your teeth → Standing up and sitting down a few extra times during the day It’s not always about intensity; it’s about using your muscles regularly.
Claire Thomas — BANT Registered Nutritionist, Consultant Eve Biology
Menopause Diet : How to Adjust Your Diet Based On Your Activity Levels
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Inactive Women Over 40
This means you're doing less than 30 minutes of moderate-intensity physical activity per week. If this is you, replace breakfast and lunch with an Eve Biology Rebalancing shake, enjoy a high protein snack if you're hungry and enjoy Sarah's high protein lower carb dinner recipes.
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Lightly Active Women Over 40
You fall into this category if you're doing between 30 and 149 minutes of moderate intensity exercise a week. If this is you then replace breakfast and lunch with an Eve Biology Rebalancing Meal Replacement Shake and enjoy 2 high protein snacks with healthy fats. For dinner choose one of our hearty and satisfying nutritionist recipes.
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Active Women Over 40 Who Strength Train
If you're doing at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week. You're also using body weight /resistance training to retain and build that all important muscle mass a couple of times a week. If this is you then you'll use an Eve Biology Meal Replacement shake for breakfast, enjoy a high protein lunch, one high protein snack with healthy fats, use your second Eve Biology shake as another snack and choose one of Sarah's menopause diet recipes.
Breakfast, Lunch, Dinner : Day 1
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BREAKFAST
Start your morning with an Eve Biology Vanilla Rebalancing Meal Replacement shake with decaf espresso. Blends in 60 secs. If anxiety and hot flashes aren't an issue for you, go caffeinated coffee.
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LUNCH
The Eve Biology Chocolate Rebalancing shake formulated around our nutritionist supported plans delivers another 25.4g of targeted protein, stress support and stable energy. If you need a snack before lunch go high protein with healthy fats - examples below
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DINNER
SEE RECIPEOur Deceptively Healthy Lasagne recipe scales up protein and macronutrients while keeping calories controlled and blood sugar spike potential low. Family friendly and structured by our nutritionist Sarah to support hormone balance.
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MOVEMENT HABIT
Our nutritionist Claire advises integrating a ten to fifteen minute walk post meals to optimise digestion, beat bloating, support energy levels and blood sugar balance. Women over 40 can notice changes in these areas as hormones change.
Breakfast, Lunch, Dinner : Day 2
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BREAKFAST
Kickstart the morning with our prebiotic-rich Eve Biology Strawberry Rebalancing meal replacement shake blended with fresh blueberries and ice for targeted midlife antioxidant defence.
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LUNCH
Eve Biology Vanilla Rebalancing meal replacement shake which is packed with plant based fibre to support digestion and satiety. Add a half a banana if you prefer a thick shake.
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DINNER
SEE RECIPEEnjoy our nutritionist written Eve Biology Pistachio & Herb Encrusted Salmon recipe, custom-crafted to supply dense Omega-3 fatty acids. Fibre-rich pistachios for this specific meal help stabilise blood sugar, cholesterol levels and blood pressure for women over 40.
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MOVEMENT HABIT
Try this Eve Biology 'habit-stacking' movement prompt: perform controlled calf raises while brushing your teeth. This daily exercise is designed to maintain vital lower-body muscle mass, improve balance, and shape legs.
Breakfast, Lunch, Dinner : Day 3
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BREAKFAST
Add a handful of raspberries to Eve Biology's Vanilla or Strawberry Rebalancing meal replacement shake with 300ml of nut milk. Always add powder to liquid for a smoother shake experience.
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LUNCH
Eve Biology Vanilla Rebalancing Meal shake will deliver 25.4g of protein, 5.3g fibre, vitamins, minerals and botanical adaptogens for stress support. Remember to drink slowly, even if you're busy. Your stomach needs to recognise your shake as a meal not a drink. Try with 300ml of coconut milk.
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DINNER
SEE RECIPECreamy Spinach Stuffed Chicken Breasts. Written by Sarah, Eve's nutritionist and recipe developer. This dinner will satisfy your appetite after a busy day. Packed with protein with an indulgent cream cheese and spinach filling. Quick to prep and cook so doesn't eat into your evening.
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MOVEMENT HABIT
Walking is at the core of Eve Biology's activity recommendations. Adopt the habit of taking a daily 20 minute brisk walk. Why? Brisk walking raises your heart rate and benefits cardiovascular health which is especially important for women over 40 as oestrogen helps to protect the heart.
Nutritionist Quote: Why Do I Get The 3pm Energy Crash? That afternoon dip is often a reflection of how your earlier meals have prepared you. If breakfast or lunch is low in protein or fibre, it can lead to a rise and then drop in energy. Build meals around protein, fibre, and healthy fats – the recipe page has some great examples of balanced meals. Avoid relying on sugary snacks or multiple coffees to get through. Even a short 10-minute walk or doing squats after lunch can help steady your energy levels.
Sarah Thomas — BANT Registered Nutritionist, Consultant Eve Biology
Breakfast, Lunch, Dinner : Day 4
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BREAKFAST
Start your day with a protein packed Eve Biology 209 calorie Vanilla meal replacement shake. Blend with 300ml of water or milk. Add a teaspoon of heart supporting flaxseed which gives a nutty edge to the flavour profile and boosts fibre and healthy fats.
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LUNCH
The Eve Biology Chocolate Rebalancing meal replacement will help to keep your energy levels stable with its gluten free fast and slow release carbs. High protein ( 25.4g) and high fibre ( 5.3g) to satisfy appetite. If you make it at home store in the fridge until you're ready to drink it.
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DINNER
SEE RECIPEBlood sugar balance stability plus satisfaction was front of mind when our nutritionist Sarah included Courgette Bolognaise in our recipe stack. Quick and tasty the Eve Biology recipe uses spiralled courgette to delver even more nutrients and picks up the flavour of the sauce brilliantly
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MOVEMENT HABIT
3 sets of squats - build up to 10. Why? Builds lower body strength ( glutes and thighs), burns calories, improves mobility. Bonus - toned bottom!
Breakfast, Lunch, Dinner : Day 5
RECIPES-
BREAKFAST
Eve Biology Vanilla Rebalancing meal replacement shake. Plant based protein, FOS prebiotic fibre to support gut health. Includes Vitamin D, Calcium and Magnesium to support bone health which is essential for women in midlife.
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LUNCH
The Eve Biology Strawberry Rebalancing shake replaces a whole meal and is made to EFSA criteria for weight control. At just 209 calories it is nutritionally dense and is packed with vitamins, protein, fibre and calming adaptogens to keep your afternoon on track.
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DINNER
SEE RECIPELow carb Cottage Pie is one of the most popular recipes in the Eve Biology Menopause Diet list. Our nutritionist Sarah developed a low carbohydrate and low calorie recipe to balance blood sugar and support weight loss for women over 40. Still but packed with protein and flavour. Can be made in advance.
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MOVEMENT HABIT
The Eve Biology habit stack had to feature press ups. Why? Helps to deliver better posture, supports injury resilience, upper body strength and joint health. a big bonus for women over 40 - more toned arms. Start with the wall, graduate to floor, work your way up to 10.
Eve Biology Nutritionist Snack Suggestions: Protein, Healthy Fats
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Beef jerky with almonds
1 packet with 8-10 almonds
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Roasted tempeh
100g - 150g, tablespoon of mustard.
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Roasted chickpeas with pumpkin seeds
150g or 4 tablespoons, sprinkle pumpkin seeds
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Greek yogurt, blueberries
125g-150g or 3 tablespoons with handful of blueberries
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Boiled eggs, cucumber, avocado
2 boiled eggs, a quarter avocado, few slices cucumber
Frequently Asked Questions
What is the best diet for a menopausal woman to lose weight?
The best diet for weight loss in menopause is one that's high in protein, balances blood sugar, and is sustainable enough to follow consistently. Calorie restriction alone tends to backfire — it accelerates muscle loss and can increase cortisol, which drives fat storage around the abdomen. A hormone-aware approach that replaces one or two meals with high-protein, nutrient-dense options, combined with protein-forward dinners and daily movement, tends to produce better results than traditional dieting.
What foods burn menopause belly fat?
No single food burns belly fat, but certain foods actively support the hormonal environment that makes fat loss easier in menopause. Prioritise lean protein (chicken, fish, eggs, legumes) to preserve muscle mass; fibre-rich vegetables and wholegrains to steady blood sugar; and phytoestrogen-containing foods like flaxseed and edamame to support oestrogen balance. Reducing ultra-processed foods, alcohol, and refined carbohydrates has the most direct impact on visceral fat accumulation around the middle.
What is the NHS diet for menopause?
The NHS recommends a balanced diet rich in calcium, vitamin D, and iron during menopause, with reduced saturated fat, salt, and sugar. While this is a solid foundation, it doesn't specifically address the hormonal shifts that make weight management harder after 40 — such as declining oestrogen, insulin resistance, and muscle loss. A menopause-specific approach builds on NHS guidance by prioritising protein, blood sugar balance, and gut health.
How long do I do the Menopause Diet 5 Day Diet for?
For weight loss realistically you'll be looking at 4-6 weeks. For weight maintenance after weight loss you'll be replacing one meal a day 5 days a week. When you feel you don't need the support anymore switch to regular meals.
Do I have to replace both breakfast and lunch?
No, you can replace one meal and use your second Eve shake as a snack so can still keep to a routine and aren't tempted by sugar and carb heavy grab and go snacks.
Will this work if I’m on HRT?
Often yes, because the plan is primarily about a routine, supportive vitamins, mineral and adaptogens, protein and calorie consistency. If you have medical conditions or medications affected by diet changes, check with your clinician.
Are the shakes suitable for long-term use?
Yes, Eve Biology shakes are formulated with balanced nutrition in mind, making them suitable for long-term use. They provide an excellent source of essential vitamins, minerals, protein, and fibre, making them a sustainable option for ongoing health maintenance.
What if I have dietary restrictions?
Eve Biology shakes are crafted to accommodate various dietary needs. They are gluten-free, soy-free and dairy free and can be suitable for those with lactose intolerance or other common dietary restrictions. However, we always recommend checking the ingredient list and consulting with a healthcare professional if you have specific concerns or severe allergies.
How quickly will I see results?
The timeframe for seeing results can vary based on individual health goals and how consistently you use the shakes as part of your diet. Many users begin to notice improvements in their energy levels and overall well-being within the first few weeks. For weight management, results can typically be observed as part of a balanced diet and regular exercise routine over several weeks to months.