Claire Thomas, Consultant Nutritionist
Claire specialises in nourishment to support women, is a qualified BANT registered Nutritionist with post grad qualifications in Personalised Nutrition, Clinical Education and Healthcare Leadership.
MENOPAUSE DIET
Why nutrition still matters in menopause
In menopause, the question is often less “why is my body suddenly doing this?” and more “how do I support myself now?” Nutrition can play a helpful role in supporting muscle, fullness, energy, bone health and day-to-day resilience — especially when meals become less consistent or less satisfying than they used to be. Guide To The Menopause Diet
1. Why does my body feel less forgiving than it used to?
A late night, heavier meal or a glass of wine now seem to have more of an impact?
This is often down to a combination of hormone changes, how your body is processing things (including through the liver), and how well you’re recovering day to day. You may notice:
→ Your sleep is more easily disrupted
→ You feel slower the next day
→ Energy takes longer to recover
→ Menopause symptoms can feel exaggerated.
Focusing on the basics is better than trying to fix everything at once,
→ Not skipping meals, eating regularly
→ Supporting your body with balanced meals and enough protein
→ Being mindful of alcohol and late nights
→ Building in movement throughout the day
You body has changed and the support it needs has changed too.
2. Why do I feel tired all the time, even when I’m trying to eat well?
Fatigue in midlife is rarely just one thing. Sleep quality, stress levels, how regularly you’re eating, and whether your meals are truly balanced all play a role.
It can help to gently review:
→ Are you eating enough throughout the day?
→ Are your meals keeping you full and steady?
→ Are you giving your body time to rest and recover?
If fatigue continues, it may also be worth exploring this further with support, in case there is an underlying cause such as nutrient deficiencies.
3. Do I really need to eat more protein now?
For many women in midlife, protein needs do increase slightly. As we get older, the body becomes a bit less efficient at using protein to maintain muscle, which is why it becomes more important to include it regularly.
At the same time, many women aren’t getting enough across the day to support how they want to feel.
Protein can help with:→ Keeping you fuller for longer→ Supporting muscle (which plays a role in strength, metabolism, and blood sugar balance)
→ Helping to keep energy levels steadier
It doesn’t need to be complicated; simply including a source of protein with each meal is a really helpful place to start. Sarah, our recipe developer has created some protein rich, low carb menopause dinner recipes which your family will also love ( and will help to balance your hormones)
4. Should I still prioritise breakfast?
For some people fasting can support weight or energy levels.
However, for many women in midlife, skipping breakfast can make things feel harder rather than easier.
It can lead to lower energy in the morning, cravings later on in the day, overeating in the evening which can impact weight and sleep.
A good place to start is keeping things simple:
- Aim for around a 12-hour overnight gap between dinner and breakfast
- Try eating within a couple of hours of waking
- Choose something that includes protein to help support energy and blood sugar.
If you follow a time restricted eating plan you can read more about fasting here.
Puts the good back in your morning
Protein, fibre, vitamins and minerals. A breakfast which supports energy levels, muscle mass, gut health and bones. Try strawberry with half a banana, vanilla with decaf espresso
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5. Why am I craving sugar more than I used to?
Cravings aren’t just about willpower. They’re often driven by blood sugar dips, poor sleep, stress, or simply not eating enough earlier in the day. The goal is to make cravings more manageable not cut everything out.
What can help:
→ Start your day with a more balanced breakfast
→ Eating regular meals can help and if you want a snack have something that includes protein such as an apple with nut butter, or beef jerky with carrot sticks
→ Notice if cravings are stronger on days when you’ve had a poor night’s sleep or you’re feeling more stressed than normal.
Eve Biology shakes get their sweetness from the prebiotic fibre we use. The fibre supports gut health and digestion - both more important in menopause. See ingredients
6. Are snacks helping me, or making things worse?
Snacks can be helpful, but it depends on what they’re made up of.
Snacks that include protein, fibre, or healthy fats can help keep energy steady, while more sugary options can lead to energy dips later on.
If you’re reaching for snacks often, it’s also worth asking:
→ Are your main meals keeping you full?
Sometimes adjusting meals reduces the need to snack altogether.
High Protein Snack Suggestions
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Sardines, wholegrain toast
Omega 3 fatty acids, vitamin D, calcium
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Roasted tempeh
Soy isoflavones, may not suit every woman.
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Roasted chickpeas, seeds
High in protein, iron and magnesium
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Eve Biology Shake
Fibre, protein, vitamins, minerals, adaptogens
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Turkey avocado rolls
Simple and satisfying
7. Why does alcohol seem to affect me more now?
You may find that alcohol hits differently in midlife, and there’s a reason for that.
Your liver processes alcohol, but it’s also responsible for managing hormones. When it’s dealing with alcohol, other processes (like hormone clearance) can slow down.
This can show up as:
→ Broken sleep or waking in the night
→ Feeling more anxious the next day
→ Eating more sweet and salty foods the day after drinking
→ Hot flushes or feeling warmer overnight
You don’t need to cut it out completely, but it can help to:
→ Notice how often and when you’re drinking
→ Avoid alcohol close to bedtime
→ Have alcohol-free days in the week
Even small changes here can make a noticeable difference.
8. Can changing how I eat really make a difference at this stage?
Tweaking your nutrition in perimenopause means you have longer to get into your stride but it's not too late. Whether in perimenopause or menopause using nutrition tactically isn't about being perfect or overhauling everything overnight.
The biggest changes tend to come from:
→ Eating more consistently
→ Balancing meals
→ Supporting sleep and stress alongside nutrition
You don’t need to do everything at once. Starting with one or two small changes can be enough to begin feeling a difference.
Real life nutrition habits that help in menopause
Working with your body is just a case of tweaking what you're doing. You dont have to give up things - in some instances it's as simple as changing WHEN you consume them or consuming a little less. Here's your checklist if things start to feel a bit 'off'.
- eat regularly - blood sugar crashes create stress hormones
- prioritise protein earlier in the day - helps to curb cravings
- choose breakfasts that satisfy you
- be mindful of alcohol if sleep is suffering
- review caffeine reliance - especially if anxiety or hot flashes are a thing with you
- use simple movement after meals - helps to balance blood sugar
- aim for consistency, not a reset every Monday. You're evolving - one step forward, 2 steps back isn't constructive.
Movement After Meals
Walking after meals is one of the simplest things you can do which can balance blood sugar, support energy levels and ease digestion and bloating, After you eat, your blood sugar naturally rises. A short walk helps your muscles use that sugar more effectively, rather than it staying in your bloodstream. You don’t need a long walk, 5 to 10 minutes after a meal, like walking around the block or tidying the kitchen, is enough to make a difference.
Where Eve fits into menopause nutrition
Knowing what matters nutritionally is one thing. Getting enough of it consistently is another. When mornings are rushed or meals feel repetitive, Eve can help support a more balanced start to the day with protein, fibre, vitamins and minerals in one practical option. Alongside its core nutritional profile, Eve also includes adaptogens as part of its wider formulation for midlife support.
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What menopause nutrition means for you
Menopause nutrition doesn't have to be complicated. The biggest difference usually comes from getting the basics in place more consistently: enough protein, enough fibre, meals that actually keep you going, and simple habits that support energy, fullness and long-term health.
You don't need to do everything at once. Start where things feel hardest — whether that is breakfast, cravings, energy or meal structure — and build from there.