A Menopause Eating Plan (including recipes)

Many women dealing with the challenges of the menopause spend a ridiculous amount of time thinking about food.

What to eat.

What to cook.

Whether it’s the “right” thing for her body. 

Hot flushes, weight gain around the middle, bloating, disrupted sleep, low energy, brain fog... the list of menopause symptoms goes on and on. 

And while there’s no ‘one-size-fits-all’ solution, your food choices can make a real difference. 

But knowing what to eat during menopause is one thing—actually making it happen is another.

That’s why I created my Menopause Meal Plan.

And it’s more than just a set of recipes. 

It’s a stress-saving, time-saving tool designed specifically for the nutritional needs of women in perimenopause and menopause. 

With easy, nourishing recipes and a 2-week menopause diet plan, it helps you get on top of your nutrition—without spending hours in the kitchen or doom-scrolling the internet.

If you’re dealing with fluctuating hormones, weight gain, mood swings, or fatigue, the right food choices can help support your body, lose weight, balance your blood sugar and reduce inflammation. 

But even knowing that, it’s easy to feel stuck. 

What does a “balanced” meal even look like during menopause?

How do you build a plate that keeps you full, focused, and feeling better?

This plan answers those questions—clearly, gently, and practically.

So if you’re tired of second-guessing every meal, my menopause meal plan is your invitation to start nourishing yourself with intention. 

Think of it as a gentle reset—a way to feel a little more like you again, without the overwhelm.

Let’s take the guesswork out of eating well in menopause.

You might also like my blog 'Protein Breakfast Ideas for Menopause'

What is the Menopause Eating Plan and Why is it a Game Changer?

When we talk about menopause meal plans, we’re not just talking about food schedules or calorie counting. 

A menopause meal plan is a nutrition-based strategy designed specifically to support women through perimenopause, menopause and beyond. 

It focuses on ingredients and meal timing that help balance hormones, reduce inflammation, stabilise blood sugar, and ease common menopause symptoms like fatigue, weight gain, brain fog, bloating, and mood swings.

In essence, a menopause meal plan is a template for eating well without the stress. 

It gives you structure—what to eat, when to eat it, and why certain foods matter—so you’re not left guessing or cobbling together meals that may not meet your body’s changing needs.

So why are these plans such a game changer?

Because most women in midlife are juggling a lot: work, caring responsibilities, erratic sleep, energy dips and body changes that often feel like they came out of nowhere. 

In this busy reality, food can become an afterthought—or a source of stress. 

And yet, it's one of the most powerful tools we have to feel better.

By following a menopause diet plan that’s already been designed with your hormones and symptoms in mind, you take a huge mental load off your plate (no pun intended). 

You no longer have to research what’s “good” for menopause, spend hours planning meals, or worry about whether you’re doing it “right.”

Instead, you get:

• Two week’s worth of nutritionally balanced meals that actually support your hormone health

  
  

• Easy-to-follow recipes that don’t require fancy ingredients or endless prep

  
  

• A way to naturally manage symptoms like bloating, hot flushes, and energy crashes through food

  
  

• Peace of mind that you’re fuelling your body with intention

  
  

Templates like these take the guesswork out of eating well, and that’s powerful. 

You’re no longer starting from scratch at every mealtime. 

You have a plan that works with your body instead of against it.

For so many of my clients, just having a structured plan—even for a single week—can shift everything. 

They feel more in control, less overwhelmed, and more connected to what their body needs. 

And when you start to feel the benefits, from better sleep to a clearer mind and fewer cravings, it’s easier to keep going.

That’s the magic of a well-designed menopause meal plan: it’s not about restriction—it’s about nourishment, simplicity, and sustainability.

Why Menopause Meal Plans Like This One Work

Studies show that:

• Women in menopause benefit from balancing blood sugar through regular meals rich in protein, fibre, and healthy fats.

  
  

• Reducing ultra-processed foods and refined sugars can ease bloating, brain fog, and mood swings.

  
  

This plan integrates these strategies, making it easier to implement real, sustainable change—without the overwhelm.

Where to Find the Menopause Meal Plan and Recipes

If you’re ready to stop second-guessing your meals and start feeling more in control of your menopause journey, the good news is—you don’t have to do it alone. 

My menopause meal plan and recipes are available to download right now, and they’re designed to make healthy, balanced eating as easy and stress-free as possible.

You can download the plan right HERE.

Pop in your email, and it’ll land in your inbox within minutes.

Here’s what you’ll get:

• Two weeks of Monday-Friday balanced meals designed specifically for menopause, carefully designed to balance blood sugar, support hormone health and keep you feeling full and energised throughout the day.

  
  

• A range of simple, delicious recipes—including breakfasts, lunches, dinners, and snacks—using everyday ingredients that are easy to find and quick to prepare.

  
  

It’s a practical, no-nonsense resource created with real women in mind—those who are dealing with the ups and downs of midlife, juggling busy schedules, and just want to feel better in their bodies again.

What makes this plan different is that it’s not just about nutrition—it’s about empowerment. 

Every recipe, every tip, and every meal has been curated to help you build habits that are both nourishing and sustainable, so you can stop worrying about what to eat and start feeling more like yourself again.

👉 Click here to download your menopause meal plan now.

Take the first step towards feeling more energised, less overwhelmed, and better supported.

DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics covered on this page.