Meal replacement shake for weight control
With iron, fas-and-slow release carbs
With plant based prebiotic fibre
With KSM-66 Ashwagandha and essential fats
Magnesium and botanical adaptogens
If you're gaining weight, feeling tired, or struggling to eat well during menopause, don't put it down to a willpower problem. Hormonal changes during perimenopause and menopause can directly affect metabolism, fat distribution, appetite, blood sugar balance, and nutrient needs. The right menopause diet can help you manage your weight more effectively, reduce common symptoms, and feel more like yourself again.
In this guide, we cover the five key nutrition principles every woman in midlife should know: why menopause weight gain happens, where common nutrient gaps can appear, which foods to prioritise, how to structure meals around your activity level, and how a nutritionally complete meal replacement such as Eve can fit into a balanced menopause diet.
What is the best diet for menopause?
The best menopause diet is one that supports blood sugar balance, preserves muscle mass, improves satiety, and provides the nutrients women need during midlife. In practice, that usually means
more protein
more fibre
more healthy fats
fewer refined carbs
less added sugar
Food and habits that may worsen menopause symptoms
Hormonal changes can affect sleep, stress, cholesterol, blood pressure, and blood sugar. Some foods may be less well tolerated during menopause, especially in excess.
Caffeine
Too much caffeine may worsen anxiety, sleep disruption, or hot flushes in some women.
Refined carbohydrates
Highly processed carbohydrates can contribute to blood sugar spikes, hunger, and energy crashes.
Added sugar
A high-sugar diet can make appetite control and weight management harder.
Alcohol
Alcohol may worsen sleep, increase appetite, and trigger hot flushes for some women.
Ultra-processed foods
These are often low in fibre and protein, easy to overeat, and less supportive of appetite control and metabolic health.
This is not about perfection. It is about learning which foods support you and which ones make symptoms harder to manage.
Expert menopause nutrition advice from Claire
This guide is shaped by Claire, our consultant nutritionist who holds postgraduate qualifications in nutrition and advanced healthcare. Her approach focuses on practical dietary strategies that support blood sugar balance, muscle maintenance, cardiovascular health, and sustainable weight management during perimenopause and menopause.
PERIMENOPAUSE GUIDE
Menopause diet key principles: Claire’s nutritionist 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 FREE SUGARS
“As oestrogen levels drop, the body becomes less 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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PRIORITISE 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.”
Nutrient Rich Menopause Diet Plan
Rather than focusing on restriction, the goal is to build a nutrient-dense diet matched to the hormonal changes and busy life that is very typical during menopause. The right diet can support
weight management
energy levels
appetite control
muscle mass
heart health
metabolic health
Why weight gain happens in menopause
Midlife weight gain is influenced by more than calories alone. Declining oestrogen levels can affect:
where the body stores fat
insulin sensitivity
hunger and appetite regulation
muscle mass
sleep quality and stress resilience
Body shape and Menopause
As oestrogen falls, fat is more likely to be stored around the abdomen rather than the hips and thighs. At the same time, age-related muscle loss can reduce metabolic rate, making it easier to gain weight and harder to lose it.
Poor sleep, increased stress, and blood sugar swings can further increase cravings and make healthy eating feel harder to sustain.
Why abdominal fat matters in menopause
In menopause, waist size can sometimes tell you more about health risk than body weight alone. During perimenopause and menopause, many women notice that weight shifts towards their middle. It's common, but it is not only a cosmetic change. Carrying more fat around the abdomen is associated with a higher risk of:
insulin resistance
heart disease
type 2 diabetes
A Simple Screening Tool For Menopause
A simple rule of thumb recommended by NICE is to keep your waist measurement to less than half your height. This isn't about achieving a certain body shape. It's a simple screening tool that can help you understand whether abdominal fat may be affecting your long-term health. Your health is the foundation for all your future plans :)
MENOPAUSE BELLY
Healthy Waist to Height Ratio Guide
National Institute for Health and Care Excellence (NICE) guidelines
| Height (ft/in) | Height (cm) | Healthy Waist Max (cm) | Waist Risk Indicator |
|---|---|---|---|
| 5'5" | 165 | 82.5 | Over 82.5 cm = elevated health risk |
| 5'6" | 167 | 83.5 | Over 83.5 cm = elevated health risk |
| 5'7" | 170 | 85.0 | Over 85.0 cm = elevated health risk |
| 5'8" | 172 | 86.0 | Over 86.0 cm = elevated health risk |
| 5'9" | 175 | 87.5 | Over 87.5 cm = elevated health risk |
| 5'10" | 177 | 88.5 | Over 88.5 cm = elevated health risk |
| 5'11" | 180 | 90.0 | Over 90.0 cm = elevated health risk |
| 6'0" | 182 | 91.0 | Over 91.0 cm = elevated health risk |
| 6'2" | 185 | 92.5 | Over 92.5 cm = elevated health risk |
| 6'3" | 188 | 94.0 | Over 94.0 cm = elevated health risk |
The Rebalancing Meal Replacement Shake
Replaces a meal, supports gut health, muscle mass, energy levels, bone health, sleep and stress resilience.
25.4g protein
5.3g Prebiotic Fibre
Natural Botanical Adaptogens
24 Vitamins and Minerals
Plant based and allergen free
Sarah, Nutritionist, Gut Health Specialist and Recipe Developer
Sarah is a menopause and gut health specialist and has published over 20 books on nutrition. She's developed hormone balancing, family friendly dinner recipes to work with Eve Biology's shake plans. 'We use protein to build muscle and lower carbs to balance insulin which is a fat storage hormone and dramatically affects appetite hormones''
Menopause-friendly, nutritionist approved recipes
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Creamy Spinach Stuffed Chicken
SEE RECIPEGreat way to hit protein targets, easy to prep, creamy and comforting.
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Decadent Lamb Tagine
SEE RECIPEWhen we're changing the way we eat punchy flavours help. This delivers in spades.
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How much protein do women need in menopause?
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Inactive Women
Our nutritionists recommend 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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Active / Strength Train
1.5g to 2g per kg of body weight per day can support muscle growth and recovery. This includes meals and shakes.
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Weight Loss Goals
Protein intake should be calculated based on a goal body weight rather than current weight to ensure nutritional adequacy without excessive caloric intake.
Why Movement Matters In Menopause
Heart Health
150 minutes minimum of moderate intensity exercise per week is recommended for heart health for adults.
Hormone Balance
Physical activity lowers stress hormones. A walk after a meal helps to improve blood sugar balance by reducing insulin spikes.
Muscle Mass
Doing strength exercises builds muscle which helps to support metabolism, control weight, aid balance and mobility.
5 Day Menopause Diet Plan
Simple and structured, use Monday to Friday, weekends are more relaxed. Choose weight loss or weight maintenance depending on your goals.
Duration 2-4 weeks: 5 days Mon-Friday
Eve Biology shakes breakfast/lunch
High protein, lower carb dinners
Best for bloating, fatigue, cravings, stress
How Eve Fits Into Your Day
A balanced menopause diet doesn't need to be complicated. You probably know what you need to be doing - the challenge is finding practical ways to do it consistently.
If you struggle to hit your protein and fibre targets ( gut health can decline with your oestrogen), skip meals, or need a quick option on busy days that's where we can help.Eve's Rebalancing Shake is a convenient, nutritionally complete meal replacement for women in perimenopause and menopause.
Eve can be used:
- as a quick breakfast on busy mornings
- as a structured lunch option
- to hit protein and fibre targets
- on days when routine slips and convenience matters
For women in midlife that can help support:
- daily protein intake
- fibre intake
- micronutrient coverage
- calorie control
- consistency
- calm
Using Eve Based On Activity Levels
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Inactive Women
Less than 30 minutes moderate exercise a week. Replace breakfast and lunch. 1 protein rich snack.
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Fairly Active
Between 30 and 149 mins moderate activity per week. Replace breakfast and lunch. 1-2 snacks if you need it.
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Active/Strength Train
Replace breakfast, use your second shake as a mid afternoon snack.
Menopause Diet FAQ
What is the best diet for menopause weight loss?
A menopause diet for weight loss should be high in protein, fibre, and nutrient-dense whole foods, while being lower in refined sugar and ultra-processed foods. Protein helps preserve lean muscle mass, fibre supports fullness and blood sugar balance, and micronutrient-rich foods help address common nutritional gaps in midlife.
Why do women gain weight during menopause?
Declining oestrogen levels can change where the body stores fat, often shifting it towards the abdomen. At the same time, muscle mass naturally declines with age, metabolism may slow, sleep can worsen, and appetite regulation can change — all of which can make weight gain more likely, even if diet and exercise habits stay similar.
What foods should I avoid during menopause?
Many women benefit from cutting back on refined carbohydrates, added sugars, alcohol, and ultra-processed foods during menopause. These foods can worsen energy dips, cravings, blood sugar imbalance, and weight gain. Reducing them while increasing protein, fibre, and healthy fats is often one of the most effective dietary changes.
Can meal replacement shakes help with menopause weight loss?
Yes — if they are nutritionally complete and used appropriately. A meal replacement shake that provides adequate protein, fibre, and a broad micronutrient profile can help replace one meal a day, support a calorie deficit, and fill common nutrient gaps without leaving you hungry or nutritionally depleted.
How does exercise affect menopause weight management?
Exercise is a key part of menopause weight management, especially strength training. Resistance exercise helps preserve lean muscle mass, which naturally declines with age and plays an important role in metabolic health. Combined with adequate protein intake, it is one of the most effective ways to support body composition and long-term weight management in midlife.
How much protein do women need during menopause?
Many women in menopause benefit from around 1.2g to 2.0g of protein per kilogram of body weight per day, depending on age, activity level, and goals. Higher protein intake can help support muscle maintenance, satiety, and metabolic health.
Why does menopause cause belly fat?
Hormonal changes during menopause can increase the tendency to store fat around the middle. Lower oestrogen, reduced insulin sensitivity, poor sleep, higher stress, and age-related muscle loss can all contribute to increased abdominal fat.
What nutrients are women most deficient in during menopause?
Common nutrient shortfalls during perimenopause and menopause include calcium, vitamin D, magnesium, vitamin B6, vitamin B12, and sometimes iron. These nutrients play an important role in bone health, energy production, mood regulation, and metabolic function.
