Table of Contents
Introduction
The connection between diet and menopause symptom management is significant because the foods you consume can, to an extent, influence how you feel and how well your body adapts to hormonal changes.
Menopause brings about a range of physical changes due to the decline in oestrogen levels, which can lead to symptoms such as hot flashes, night sweats, weight gain, mood swings, and a greater risk of osteoporosis and heart disease. Since diet is one of the few factors women can actively control, it becomes a key aspect in reducing the discomforts of menopause and maintaining a sense of well-being.
With this understanding of how diet impacts menopause, there are specific meal plans that can help women navigate this stage of life more comfortably. By focusing on nutrient-rich foods, you can support your body through this transition, easing some pesky symptoms while staying strong and healthy.
Here are some practical menopause diet recipes to try out.
Menopause Diet Recipies to Try Out: Breakfast
Soy yoghurt parfait
Soy yoghurt parfait is a perfect breakfast option, especially during menopause, because it’s light, delicious, and packed with nutrients that your body needs.
Soy is rich in phytoestrogens, which can mimic oestrogen and may help balance out the hormone dips that lead to hot flashes and other symptoms. Plus, it’s filled with protein to keep you feeling full and energised and probiotics to support healthy digestion.
DIY Recipe
Start with 1 cup of soy yoghurt. Then, sprinkle some granola for a nice crunch. Add a handful of fresh fruit, like sliced strawberries, raspberries, or blueberries.
Layer the soy yoghurt, granola, and fruit in a glass or bowl, and keep going until you’ve used up all your ingredients. Finish it off with a drizzle of honey if you want it sweeter.
Nutty flaxseed and berry smoothie
A nutty flaxseed and berry smoothie is a great way to get a refreshing and nutrient-packed breakfast that’s quick to make and super beneficial during menopause. The berries bring in antioxidants that support overall health, while flaxseeds are rich in omega-3s and phytoestrogens, which can help balance out hormonal changes. Adding some nut butter gives this smoothie a protein boost, keeping you full and satisfied.
DIY Recipe
Here’s an easy recipe to whip up your nutty flaxseed and berry smoothie.
You’ll need:
- 1 cup of mixed berries (frozen or fresh works)
- 1 tablespoon of ground flaxseeds
- 1 tablespoon of your favourite nut butter (peanut butter, almond butter, or cashew butter)
- 1/2 cup of unsweetened almond milk (or any plant-based milk of your choice)
- A few ice cubes (if you like it extra cold)
Toss all the ingredients into a blender and blend until smooth and creamy. Add a banana or a touch of honey if you’re craving a little sweetness.
Whole wheat avocado toast
Avocados are rich in healthy fats that support heart health and provide fibre that aids digestion. Whole wheat bread adds complex carbohydrates and additional fibre, helping to stabilise blood sugar levels and provide sustained energy throughout the day. This combination makes it a nutritious choice that fits perfectly into a menopause-friendly diet.
DIY Recipe
Toast the whole wheat bread to your desired level of crispness. While the bread is toasting, scoop the ripe avocado into a bowl and mash it with a fork. Add a squeeze of lemon juice, salt, and pepper, mixing it all until it’s creamy.
Once your toast is ready, spread the mashed avocado generously on top. Feel free to get creative with toppings; add sliced tomatoes for a fresh touch or a poached egg for extra protein.
Menopause Meal Plan to Try Out: Lunch
Green salad with turmeric-lemon dressing and salmon
Leafy greens are loaded with vitamins and minerals that support overall health. At the same time, the addition of salmon provides a rich source of omega-3 fatty acids, which are known to help reduce inflammation and support heart health.
The turmeric-lemon dressing not only adds a burst of flavour but also brings the anti-inflammatory properties of turmeric into the mix, making this salad both delicious and beneficial for managing menopause symptoms.
DIY Recipe
What you need:
- 4 cups of mixed greens
- 1 cup of cherry tomatoes
- 1 cucumber (sliced)
- 1 avocado (sliced)
- 6 ounces of cooked salmon (grilled or baked, preferably wild-caught)
For the turmeric-lemon dressing:
- 2 tablespoons of olive oil
- 1 tablespoon of fresh lemon juice
- 1 teaspoon of ground turmeric
- Salt and pepper to taste
Whisk the olive oil, lemon juice, ground turmeric, salt, and pepper in a small bowl until well combined. Set this aside while you assemble your salad.
Combine the mixed greens, cherry tomatoes, cucumber, and avocado in a large bowl. Toss the vegetables gently to mix them. Next, flake the cooked salmon over the top of the salad. Drizzle the turmeric-lemon dressing over the salad just before serving and toss gently to coat everything evenly.
Southwestern baked sweet potato
Sweet potatoes are packed with vitamins A and C, fibre, and antioxidants, which can help combat inflammation and support overall health. Their natural sweetness pairs beautifully with savoury Southwestern spices, making them a delicious way to add variety to your diet.
This dish is filling and provides a good balance of carbohydrates. It is an excellent choice for sustained energy throughout the day.
DIY Recipe
Preheat your oven to 400°F (200°C). Scrub the sweet potatoes, pierce them several times with a fork, and place them on a baking sheet. Bake for about 45–60 minutes, until tender.
While they bake, combine the black beans, corn, chilli powder, cumin, salt, and pepper in a bowl. When the sweet potatoes are done, slice them open, fluff the insides, and fill them with the black bean mixture. Top with avocado and finish with lime juice for added flavour.
Vegan sushi bowl
Try a vegan sushi bowl if you’re looking for a deliciously fresh meal. It’s a fun and colourful way to enjoy sushi’s flavours without any fish. Imagine a base of fluffy brown rice or quinoa topped with vibrant vegetables and creamy avocado. Not only is it satisfying, but it’s also packed with nutrients that can help manage menopause symptoms.
DIY Recipe
Start by cooking your brown rice or quinoa according to the package instructions. Let it cool a bit, and while that’s happening, whip up your dressing by mixing the soy sauce, sesame oil, and rice vinegar in a small bowl.
To assemble your bowl, place the warm rice or quinoa as the base. Then, layer on the cucumber, avocado, carrot, and edamame in an artistic way to make it look appetising. Drizzle the dressing over everything and finish it off with a sprinkle of sesame seeds.
Menopause Meal Plan to Try Out: Dinner
Beef meatballs with flaxseed
When addressing iron deficiency, especially during menopause, adding more iron-rich foods to your diet can make a big difference. Beef is one of the best sources of heme iron, which your body absorbs more efficiently than plant-based iron.
By including beef in your meals, you can help prevent the fatigue and other symptoms that often come with low iron levels. Pairing it with flaxseed adds a dose of healthy fats and fibre, making for a nourishing and delicious meal.
Here’s how you can make beef meatballs with flaxseed.
DIY Recipe
You’ll need:
- 1 pound of ground beef (preferably lean)
- 1/4 cup of ground flaxseed
- 1/4 cup of breadcrumbs
- 1/4 cup of grated Parmesan cheese (optional)
- 1/4 cup of chopped parsley
- 2 cloves of garlic
- 1 large egg
- 1 teaspoon of salt
- 1/2 teaspoon of black pepper
- 1 teaspoon of Italian seasoning
- Olive oil or cooking spray
Preheat your oven to 400°F (200°C). Combine all ingredients in a large bowl, mixing until just combined. Shape the mixture into 1–1.5 inch meatballs, place them on a parchment-lined baking sheet, and drizzle with olive oil or cooking spray. Bake for 20–25 minutes, until browned and cooked through.
Tofu vegetable stirfry
Tofu vegetable stirfry is a flavorful and satisfying dish that’s not only packed with protein but also beneficial for managing menopause symptoms. Tofu, made from soybeans, contains compounds called phytoestrogens, which can help reduce the frequency of hot flashes. This stirfry is a light yet filling meal that’s quick to make and full of nutrients that support overall health during menopause.
DIY Recipe
Heat a tablespoon of sesame oil or olive oil in a pan over medium-high heat. Add the tofu cubes, cook them until golden on all sides, and then set them aside.
In the same pan, stirfry sliced bell pepper, zucchini, carrot, broccoli, two minced garlic cloves, and a tablespoon of grated ginger. Cook until the vegetables are tender but still crisp. Return the tofu to the pan and drizzle with two tablespoons of soy sauce, tossing everything together until well combined.
Serve the stirfry over a bed of cooked brown rice or quinoa, and for a finishing touch, sprinkle with sesame seeds.
Salmon, beans and greens
If you’re looking for a wholesome and satisfying dinner that ticks all the boxes for flavour and nutrition, this meal is perfect. Packed with omega-3s, protein, and plenty of fibre, it’s designed to keep you full while supporting your overall health during menopause.
Omega-3s from the salmon may help reduce inflammation, while the beans provide much-needed fibre, and the greens offer a rich dose of vitamins and minerals. It’s a complete, nourishing meal that feels as good as it tastes.
DIY Recipe
Season a salmon fillet with olive oil, salt, pepper, and your choice of herbs. Cook the salmon in a pan over medium heat for 4–5 minutes on each side or until it flakes easily with a fork.
Sauté some garlic in a separate pan, then add a can of drained beans (like cannellini or black beans) and let them heat through, seasoning with salt and pepper to taste. For the greens, toss spinach or kale into the same pan with a splash of lemon juice, cooking until just wilted.
Menopause Meal Plan to Try Out: Snacks and Desserts
Curry turmeric popcorn
When it comes to snacking, finding something tasty and nutritious can feel like a challenge. But curry turmeric popcorn offers the perfect solution. This light, crunchy snack is loaded with flavour, thanks to the bold spices of curry and turmeric. Turmeric, in particular, is known for its anti-inflammatory properties, which can be helpful during menopause, especially for managing joint pain or inflammation.
DIY Recipe
Pop about half a cup of popcorn kernels using your preferred method. While the popcorn is still hot, drizzle it with a tablespoon of melted coconut oil or olive oil. Mix a teaspoon of turmeric powder, a teaspoon of curry powder, and a pinch of salt in a small bowl.
Sprinkle this spice blend over the popcorn, tossing it well to ensure every kernel is coated with the flavorful mix.
Chia seed pudding
Chia seed pudding is a nutritious and simple addition to a menopause diet, offering a rich source of fibre, omega-3 fatty acids, and calcium, which benefit hormone balance and bone health during menopause. This creamy, plant-based dessert can help support digestive health and provide long-lasting energy, making it an ideal snack
DIY Recipe
Mix 3 tablespoons of chia seeds with 1 cup of almond milk, stir in a teaspoon of sweetener like honey or maple syrup, and let it sit in the refrigerator for at least 4 hours or overnight until it thickens. Top with fresh fruit or nuts for extra flavour and nutrition.
Steamed edamame
Steamed edamame is an excellent addition to a menopausal diet. It offers a rich source of plant-based protein and phytoestrogens, which can help manage hormonal changes. Edamame, or young soybeans, are also high in fibre, vitamins, and minerals, supporting heart health and overall well-being during menopause.
DIY Recipe
Boil water in a pot, then add 1 cup of frozen edamame pods. Steam for 5–10 minutes until tender. Drain and sprinkle with sea salt or your favourite seasoning.
Maca peanut butter energy balls
Maca root is known for its potential to ease menopausal symptoms like hot flashes and mood swings, while peanut butter provides healthy fats and protein to energise you.
DIY Recipe
Mix 1 cup of oats, ½ cup of peanut butter, 1 tablespoon of maca powder, 2 tablespoons of honey, and a handful of chocolate chips or seeds. Roll the mixture into small balls and refrigerate.
Dark chocolate-covered strawberries
Dark chocolate-covered strawberries are a fun, delicious way to treat yourself while staying healthy. It’s packed with antioxidants, vitamins, and a mood-lifting boost, perfect for adding sweetness to your menopause diet without the guilt.
DIY Recipe
Melt 1 cup of dark chocolate in a microwave. Dip fresh strawberries into the melted chocolate, ensuring they are evenly coated. Place the dipped strawberries on a parchment-lined tray and refrigerate for 30 minutes until the chocolate hardens.
Frequently Asked Questions
During menopause, eating foods before bed that promote restful sleep and balance hormones is important. Light snacks rich in protein, healthy fats, and fibre are ideal as they help stabilise blood sugar levels and prevent late-night hunger.
Foods like a handful of nuts, a slice of whole-grain toast with almond butter, or Greek yoghurt with a sprinkle of flaxseeds provide nutrients that support sleep and overall well-being. Tryptophan-rich foods like a small serving of turkey or a banana can also help boost serotonin, which aids in relaxation and sleep quality.
Yes, rice can be good during menopause, especially whole-grain options like brown or wild rice. These varieties are rich in fibre, vitamins, and complex carbohydrates that support heart health, digestion, and stable blood sugar levels. They also help boost serotonin, promoting better mood and sleep. White rice, however, should be limited due to its potential to spike blood sugar.
It’s best to avoid foods that can worsen symptoms like hot flashes, mood swings, and weight gain. Sugary foods and refined carbs can cause blood sugar spikes, leading to energy crashes and mood fluctuations. Caffeine and spicy foods can trigger hot flashes and disrupt sleep, while alcohol may increase night sweats and mood swings. Processed foods high in salt can contribute to bloating and raise blood pressure, and saturated fats should be limited to support heart health.
