Feel Better in Menopause Through Food (Without Restrictive Dieting)
A 4-week nutrition plan designed to support hormones, metabolism, sleep, and mood during perimenopause and menopause — using whole foods that heal.
Delivered Weekly to Your Inbox
If you’re experiencing…
Hot flashes or night sweats
Hot Flashes
Weight changes without diet changes
Sleep disruption or 2–4 AM waking
Mood swings or irritability
Low energy or afternoon crashes
Midlife cravings (especially sugar/carbs)
Brain fog or trouble concentrating
The plan is for you
Sleep disruption is common during menopause. Our Sleep Support Meal Plan may help improve sleep quality.
Nutrition Can Support Menopause in 4 Key Ways
Blood Sugar Balance
Midlife estrogen shifts impact insulin sensitivity. Stabilizing blood sugar reduces cravings, hot flash frequency, and energy crashes.Cortisol Regulation
Menopause increases stress reactivity. Balanced proteins and timed carbohydrates help regulate cortisol — improving sleep and weight stability.Inflammation Pathways
Targeted anti-inflammatory foods support joint comfort, sleep quality, and vasomotor symptoms like hot flashes.Estrogen Metabolism
Fiber, lignans, and phytonutrients support estrogen detox pathways (liver + gut) during the menopausal transition.
This plan removes the guesswork and shows you exactly what to eat for hormonal balance. Hint: it’s packed with fiber, protein and phytonutrients!
Includes:
✔ 4-week meal plan
✔ 60+ hormone-supportive recipes
✔ Weekly grocery lists
✔ Instacart integration
✔ Batch cooking + prep guide
✔ Supplement guidance (optional)
✔ Symptom education + food swaps
✔ Optional plant-based swaps
Delivered weekly so you’re not overwhelmed
A Complete Menopause Nutrition Protocol
WHAT’S ON THE MENU
Breakfasts:
Protein blueberry smoothie with flax
Veggie frittata with goat cheese
Tart cherry overnight oats + hemp hearts
Lunch:
Wild salmon bowls with quinoa + sesame
Lentil Greek salad with olives + herbs
Roasted turkey plate with sweet potato + greens
Dinner:
Chicken shawarma sheet pan
Bison + vegetable stir fry
Coconut curry chickpeas with rice
Snacks:
Cottage cheese + berries
Almond + cacao energy bites
Edamame + sea salt
This plan is:
✓ Anti-inflammatory
✓ High fiber
✓ High phytonutrient diversity
✓ Protein-forward
✓ Low-sugar
✓ Optional dairy
✓ Optional gluten
✓ Plant-forward or omnivore
Most women notice:
✨ More stable energy
✨ Fewer hot flashes
✨ Better sleep
✨ Reduced cravings
✨ Improved mood + stress tolerance
✨ Easier weight maintenance
✨ Less inflammation + joint irritation
✨ Improved digestion
FAQs
Can this help during perimenopause?
1
Yes — most symptoms begin long before periods stop. This plan supports both phases.
Do I need hormone therapy for this to work?
2
No — food supports your biology whether or not you’re on HRT. It pairs well with HRT if used.
Is this a weight loss diet?
3
No — this is a metabolic support plan packed with lots of protein to help build and protect muscle.
Can I do this if I’m vegetarian?
4
Yes — plant-based swaps are included.