Menopause Support Meal Plan (7days)

Targeted nutrition to support women’s health, hormones, and wellbeing during menopause.

Our Menopause Support Meal Plan provides practical, science-based nutrition to help manage common menopausal concerns such as weight gain, bone health, hot flashes, and energy changes.
The plan focuses on key nutrients that support your body through this transition — including calcium and magnesium for bone strength, protein for muscle and metabolism, and phytoestrogens to help reduce hot flashes and balance hormones naturally.

All meals are balanced, satisfying, and designed to stabilise blood sugar, support metabolism, and promote long-term wellbeing. This plan helps take the stress out of healthy eating by combining evidence-based nutrition with simple, delicious recipes.

About the Program

This plan was created to provide targeted nutritional support during perimenopause and menopause, helping you feel your best while reducing symptoms such as fatigue, bloating, hot flashes, and weight changes.

Meals and snacks are built around whole, nutrient-dense foods that nourish your body, promote steady energy, and support bone, muscle, and heart health.
Each recipe is easy to prepare, using everyday ingredients and balanced combinations of protein, healthy fats, and low-glycaemic carbohydrates to keep you satisfied and energised.

This plan encourages a sustainable, flexible approach to eating — without restrictive rules or complicated cooking — so you can support your health in a way that feels realistic and enjoyable.

The Meal Plan Includes:

• 7-Day Meal Plan: Structured with 3 main meals and 2 snacks per day, designed to balance hormones, manage appetite, and stabilise blood sugar.
• 15 Recipes: Each week features high-protein, high-fibre, nutrient-rich meals, with options that can be repurposed for quick lunches or leftovers.
• Shopping List: Organised by store section (produce, proteins, pantry, fridge, freezer) for simple, efficient shopping.
• Daily Averages: Provides 1,700-2000 calories per day and 100-140 g of protein, supporting metabolism, bone health, and lean-muscle maintenance.
• Balanced Nutrition: Meals combine key nutrients for hormonal health, energy, and strength, using easily accessible ingredients.
• Full Nutritional Information: Each recipe includes macronutrient and micronutrient details to help you meet your nutrient needs during menopause.

Practical Features

• Meals can be easily adapted for your household or portion preferences.
• Leftovers are utilised throughout the week to reduce waste and save time.
• Recipes are designed to be nutrient-dense, hormone-supportive, and easy to prepare.