Plant-based Menopause Support Meal Plan (7days)

Our Plant-Based Menopause Support Meal Plan is designed to help manage common menopausal concerns such as weight changes, bone loss, fatigue, and hot flashes through nourishing, whole-food, plant-based meals. The plan provides balanced nutrition rich in phytoestrogens, calcium, magnesium, and high-quality plant proteins, helping to stabilise hormones, preserve bone density, and support metabolism and energy naturally.

All meals are satisfying, simple, and made with everyday ingredients to help stabilise blood sugar, manage cravings, and make healthy eating feel effortless and enjoyable.

About the Program

This 7-day plan provides comprehensive, plant-based nutritional support for women in perimenopause and menopause. Each recipe is designed to reduce inflammation, support digestion, and deliver key nutrients to maintain hormonal balance and vitality.

Meals combine plant proteins, healthy fats, and low-glycaemic carbohydrates to keep you energised and nourished while easing common symptoms like hot flashes, mood swings, and fatigue.

This plan makes it easy to eat in a way that’s realistic, sustainable, and empowering — no restrictive diets or complicated cooking required.

The Meal Plan Includes:

• 7-Day Meal Plan: Structured with 3 main meals and 2 snacks per day, designed to support hormone balance, steady energy, and digestive comfort.
• 13 Recipes: Includes balanced, flavourful dishes that can be repurposed for quick lunches or reused as leftovers to save time.
• Shopping List: Categorised by produce, pantry, fridge, and freezer for simple, efficient shopping.
• Daily Averages: Provides approximately 2,000 calories per day and 100 g of protein, supporting bone strength, lean muscle, and steady energy throughout the day.
• Balanced Nutrition: Meals combine key nutrients to support bone health, hormone regulation, heart health, and metabolism.
• Full Nutritional Information: Each recipe includes macronutrient and micronutrient details to help meet daily nutritional needs.

Practical Features

• 100% plant-based recipes made with simple, whole ingredients.
• Leftovers are utilised to reduce prep time and food waste.
• Easy to adapt for individual preferences or family-friendly meals.