What is the 5-Day Menopause Diet ?
The 5-Day Menopause Diet Kickstart is a Monday-to-Friday routine that uses menopause-friendly meal replacements for breakfast and/or lunch, plus protein-forward dinners, to simplify calories and improve consistency. It’s designed as a short reset to reduce bloating, steady energy, support sleep, calm stress and restart weight loss in perimenopause and menopause.
At A Glance
This plan is simple and structured. Weight maintenance replace 1 meal, weight loss replace 2.
Duration 2-4 weeks : 5 days (Mon–Fri)
Meals: replace breakfast and/or lunch
Dinner: high-protein lower carb dinner
Best For: bloating, fatigue, cravings, stress
Not If : pregnant /breastfeeding
What you get: clear routine, recipe guidance
How To Follow The 5 Day Plan (the rules)
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1. Note Your Starting Point
HEIGHT / WEIGHT RATIOSNote your weight, waist size and symptom severity from 1 ( mild) to 5 ( severe) and set some goals.
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2. Choose 1 or 2 shakes per day:
Replace breakfast and optionally lunch (Mon–Fri). Our shakes are packed with essential nutrients tailored for menopausal health.
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3. Eat High Protein Lower Carb Dinners
HIGH PROTEIN RECIPESProtein-rich, low carb dinner recipes ( written by nutritionists) work with the shakes to support muscle mass and balance other hormones while keeping blood sugars stable.
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4. Keep weekends flexible
Return to normal balanced meals on Sat/Sun but keep up activity levels. This makes the Mon - Fri routine easier to stick to.
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5. Track 3 signals
After the first 5 days evaluate your energy levels, digestion, and overall well-being. Try mixing flavours or adding ingredients to find your favourite shake.
Breakfast, Lunch, Dinner Day 1
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BREAKFAST
Eve Biology Vanilla shakes 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
Chocolate shake will add another 25.4g protein to set you up for your afternoon and keep cravings at bay. If you need a snack go high protein with healthy fats.
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DINNER
SEE RECIPELow carb lasagne, less calories, more protein, more veg. Freezes well. can please the whole family while balancing your hormones.
Breakfast, Lunch, Dinner Day 2
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BREAKFAST
Eve Biology Strawberry meal replacement shake with blueberries and ice for a antioxidant boost
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LUNCH
Eve Biology Vanilla shake with water and ice. Add a half a banana if you prefer a thick shake.
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DINNER
SEE RECIPEPistachio and Herb Encrusted Salmon. We all need more Omega 3 in our diet and salmon is packed with it. Pistachios are high in fibre and linked to balancing blood sugar, cholesterol and blood pressure.
Breakfast, Lunch, Dinner Day 3
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BREAKFAST
Add a handful of raspberries to Vanilla or Strawberry with nut milk. Flaxseed optional. Always add powder to liquid for a smoother shake.
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LUNCH
Vanilla shake. Remember to drink slowly, even if busy. Your stomach needs to recognise your shake as a meal not a drink.
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DINNER
SEE RECIPECreamy Spinach Stuffed Chicken Breasts. Packed with protein - indulgent, filling and easy to make.
Breakfast, Lunch, Dinner Day 4
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BREAKFAST
Eve Biology Vanilla shake, add a teaspoon of heart supporting flaxseed. Gives a nutty edge to the flavour profile.
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LUNCH
Eve Biology Chocolate Shake. If you make it at home store in the fridge until you're ready to drink it. High protein snack if you need it between 3 and 4pm.
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DINNER
SEE RECIPECourgette Bolognaise. Ultimate crowd pleaser, Our recipe uses spiralled courgette to delver even more nutrients and picks up the flavour of the sauce brilliantly
Breakfast, Lunch, Dinner Day 5
OTHER RECIPES-
BREAKFAST
Vanilla shake, will support a good morning and make sure you're satisfied until lunch.
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LUNCH
Eve Biology strawberry shake, packed with vitamins and minerals, protein, fibre and calming adaptogens to keep your afternoon on track.
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DINNER
SEE RECIPEHealthy Cottage Pie. Lower in carbohydrates and calories than a traditional one but packed with protein and flavour. Can be made in advance
Diet Tips Based On Activity Levels
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Inactive Women
Replace 2 meals with a shake, high protein snack if you need it, high protein dinner.
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Active Women
Replace breakfast and lunch with a shake, up to 2 snacks, high protein dinner
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Active Women / Strength Train
Replace breakfast, eat a balanced lunch and high protein dinner. Enjoy your second Eve shake as a snack.
Weight Gain In Menopause Affects 50% of Women
According to the British Menopause Society, women typically gain around 1.5 kg per year during the perimenopausal phase which equates to around 10kg by the time menopause is reached. Our 5-Day Menopause Diet Plan uses meal replacement shakes and high protein recipes to boost your nutrition, increase gut health, support hormonal health and weight loss.
MENOPAUSE SOCIETY
The Health Risks Of Menopause Weight Gain
Weight gain during menopause can significantly impact overall health. Midlife is your time - managing weight is crucial to reducing chronic health risks so you can continue to thrive! If left unaddressed, excess weight can lead to:
Heart Disease
Joint Pain
Type 2 Diabetes
Reduced self confidence
Breathing difficulties, especially sleep apnea
Increased severity of menopause symptoms
Diet and lifestyle tweaks are your opportunity to take more control
Walking after meals can help to make you more sensitive to insulin, building muscle supports your metabolism, lowering stress levels supports your own natural hormone production.
EVE BENEFITS
Our Full Meal Replacement Guide
For women over 40 and in perimenopause or menopause, weight loss can feel even harder due to hormone changes, disrupted sleep and fatigue. Meal replacement shakes can help by delivering controlled calories, high-quality protein, fibre, vitamins and minerals in one quick meal you can take anywhere.
READ THE ARTICLE
Cost Of The Menopause Diet Shakes
Replace both breakfast and lunch for less than £5.00 a day. Lose weight and target menopause symptoms 5 days a week.
Frequently Asked Questions
Can I repeat the 5-Day Kickstart every week?
Yes—many women use it as a Mon–Fri routine and keep weekends flexible. If hunger/energy dips, reduce to 1 shake/day or increase dinner carbs slightly.
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.
Is it safe to to use the shakes longterm?
The “Kickstart” is designed as a short structured reset; longer-term, most women transition to a repeatable rhythm (e.g., 3–5 days/week or 1 shake/day). Your existing long-term FAQ can stay, but this frames it more responsibly.