The Nutritionists Guide To The Menopause Diet
How to make nutrition work for you in midlife.
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."
How Much Protiein Should Women Eat During The Menopause Diet?
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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.
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FOR ACTIVE WOMEN WHO STRENGTH TRAIN
1.5g to 2g per kg of body weight per day can support muscle growth and recovery.
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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.
The Rebalancing Meal Replacement Shake For Weight Control
- Replaces a meal
- 25.4g protein
- 5.3g fibre
- Vitamins & Minerals
- Natural Adaptogens
- 209 calories
- Allergen Free
How The 5 Day Menopause Diet Works
Replace Breakfast With A Shake
Start your day with a balanced shake which will energise your morning and support calm and clarity.
Replace Lunch With A Shake
Your second shake will get you to over 50g of protein, hit 10.6g of gut supporting fibre and refresh energy levels.
High Protein Dinners
Enjoy high protein, low carb dinners to support hormone regulation and muscle mass. Crowd pleasing recipes written by nutritionists.
Breakfast, Lunch & Dinner - Day One
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BREAKFAST
Eve Biology Vanilla shake with decaf espresso. Blend with water and ice for 60 seconds. If anxiety or hot flashes aren't an issue have caffeinated coffee.
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LUNCH
Eve Biology Chocolate shake. Will add another 25.4g of protein to set you up for your afternoon and re-energise.
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DINNER
SEE RECIPEHealthy Lasagne - Less carbs, less calories, more protein and more veg than other lasagne recipes. Can please the whole family while balancing your hormones. Freezes well.
Breakfast, Lunch, Dinner - Day 2
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BREAKFAST
Eve Biology Strawberry meal replacement with blueberries, water and ice. Blueberries are low in calories and full of antioxidants.
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LUNCH
Eve Biology Vanilla Meal Replacement shake with water and ice. Add a half a banana if you enjoy a thicker shake.
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DINNER
SEE RECIPEPistachio and Herb Encrusted Salmon - We all need more omega 3 in our diet and salmon is an excellent source of protein. Pistachios are high in fibre are are linked to balancing blood sugar, cholesterol, and blood pressure.
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Breakfast, Lunch & Dinner - Day 3
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BREAKFAST
Add raspberries to either a vanilla or strawberry shake ( or use one scoop of each!) Water or milk. Always add powder to liquid for a smoother shake.
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LUNCH
Eve Biology Chocolate meal replacement shake. Remember to drink slowly even though your day is probably busy. You need time for your stomach to recognise it as a meal.
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DINNER
SEE RECIPECreamy Spinach Stuffed Chicken -Packed with protein and easier than it looks to make with a decadent creamy filling. Serve with steamed vegetables or a green salad depending on the season.
Breakfast, Lunch & Dinner -Day 4
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BREAKFAST
Eve Biology Vanilla shake with flaxseed which adds a nutty accent and is under 50 cals, adds extra fibre and texture.
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LUNCH
Chocolate meal replacement shake. If you make it at home store in the fridge until you're ready to drink. Rich and indulgent.
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DINNER
SEE RECIPECourgetti Bolognaise - The ultimate family favourite and go to freezer dish! Our recipe uses spiralised courgette to deliver even more nutrients and picks up the flavours of the meal brilliantly.
Made For Women Like You
Breakfast, Lunch & Dinner Day 5
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BREAKFAST
Eve Biology Vanilla meal replacement with decaf espresso. If hot flashes and menopause anxiety aren't a problem you can go with caffeine.
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LUNCH
Eve Biology Vanilla meal replacement shake. Blend with milk for a richer shake or water. Everything you need to get you through your afternoon.
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DINNER
SEE RECIPEHealthy Cottage Pie -Lower in carbohydrates and calories than a traditional cottage pie but packed with protein and flavour. Perfect for when you need a comfort food hit. Wont affect your blood sugar. Can be made in advance.
