Menopause Diet Plan: What to Eat During Menopause

A menopause diet plan is a way to structure everyday meals around foods that provide protein, fibre, calcium, unsaturated fats, vitamins and minerals. There is no single diet that everyone needs to follow during menopause, so food choices can be adapted to individual dietary needs, preferences and routines.

Build meals around vegetables, fruit, whole grains, protein-rich foods, calcium-rich foods and sources of unsaturated fat. Vary the foods and adjust portion sizes according to your appetite and overall diet.

What Should a Menopause Diet Plan Include?

A menopause diet plan should combine protein-rich foods, high-fibre carbohydrates, fruit and vegetables, calcium-rich foods and sources of unsaturated fat. Using different foods from these groups throughout the week makes it easier to create varied meals without following a restrictive diet.

• Fruit and vegetables: berries, apples, citrus fruits, leafy greens, broccoli, peppers and tomatoes

• Whole grains and high-fibre carbohydrates: oats, wholegrain bread, brown rice and wholewheat pasta

• Protein-rich foods: eggs, fish, beans, lentils, yoghurt, tofu, nuts and seeds

• Calcium-rich foods: yoghurt, milk, cheese and calcium-fortified alternatives

• Unsaturated fats: nuts, seeds, avocado and plant oils

The proportions and combinations can change from one meal to another. For example, breakfast might combine oats, yoghurt, berries and seeds, while lunch could pair lentils with wholegrain bread, vegetables and avocado.

Key Foods to Include in a Menopause Diet Plan

A varied menopause diet plan can be built around fruit and vegetables, whole grains, protein-rich foods, calcium-rich foods and sources of unsaturated fats. These foods cover different nutritional needs and can be combined in many ways to create balanced meals. 

The following foods are particularly useful to include regularly, with your choices and combinations depending on your dietary preferences and eating routine. 

Fruit and Vegetables

Fruit and vegetables provide fibre, vitamins, minerals and other naturally occurring plant compounds, making them an important part of a varied menopause diet.

Aim for variety across the week rather than relying on the same few choices. Berries, apples, citrus fruits, leafy greens, broccoli, peppers, tomatoes and carrots can all be used in different meals.

Add fruit to porridge, yoghurt or snacks, and use vegetables in salads, soups, stir-fries, grain dishes and main meals. Fresh, frozen and tinned options can all be useful, depending on what is convenient.

Whole Grains and Fibre-Rich Foods

Oats, wholegrain bread, brown rice, wholewheat pasta and other whole grains provide carbohydrates and fibre, making them useful staples in a varied menopause diet.

Choosing higher-fibre versions of familiar foods can increase fibre intake without changing the type of meal you usually eat. Use oats for porridge or overnight oats, and choose brown rice or wholewheat pasta for lunches and dinners.

You can also vary your choices with other healthy grains and seeds, which can be added to breakfasts, salads and main meals.

Protein-Rich Foods

Include a source of protein in your main meals. Both animal and plant foods can contribute protein, so you can vary your choices throughout the week. 

Options can include:

• Eggs

• Fish

• Chicken

• Beans

• Lentils

• Chickpeas

• Tofu

• Yoghurt

• Milk

• Nuts

• Seeds

Combining different protein sources also makes it easier to create varied meals. For example, beans or lentils can be used in soups and salads, tofu can be added to stir-fries, while eggs, yoghurt, nuts and seeds work well in breakfast dishes and snacks. 

Calcium-Rich Foods

Calcium is important for maintaining normal bones, making calcium-rich foods an important part of the diet during menopause. Dairy foods such as milk, yoghurt and cheese are good sources, while calcium-fortified plant-based alternatives provide another option.

Other foods can also contribute calcium, including some green vegetables, calcium-set tofu and fish eaten with their bones.

If you use plant-based milk or yoghurt, check the product information to see whether calcium has been added and how much it contains, as levels vary between products.

Nuts, Seeds and Unsaturated Fats

Nuts, seeds, avocado and plant oils are sources of unsaturated fats and can also contribute other nutrients to the diet. They are easy to add to meals without changing the main ingredients.

Try:

• Adding chia or ground flaxseed to porridge

• Sprinkling pumpkin or sunflower seeds over yoghurt

• Adding a small handful of nuts to salads

• Using avocado as a topping for wholegrain toast

• Mixing ground seeds into overnight oats

• Adding nuts or seeds to cooked vegetables or grain-based dishes

Using different nuts and seeds throughout the week can add variety to meals. Chia, flax, pumpkin and sunflower seeds can be used in breakfasts, snacks, salads and other dishes, while nuts can add texture to both sweet and savoury meals.

Foods Containing Phytoestrogens

Phytoestrogens are naturally occurring plant compounds with a chemical structure that can interact with oestrogen receptors in the body. They are found in a variety of everyday foods, particularly soya products, legumes, seeds and some whole grains.

Common dietary sources include:

• Soya beans

• Tofu

• Tempeh

• Soya drinks

• Lentils

• Chickpeas

• Flaxseeds

• Whole grains

Soya foods are particularly rich in isoflavones, while flaxseeds contain lignans, two of the main types of phytoestrogens found in food.

These foods can be included as part of a varied menopause diet plan. However, phytoestrogen-containing foods should not be treated as a guaranteed way to prevent, manage or relieve menopause symptoms. 

Their effects can vary between individuals, and they are best considered as part of the overall diet rather than as a specific treatment.

7-Day Menopause Diet Plan

A useful menopause meal plan does not need completely different recipes every day. Reusing ingredients across several meals can make it easier to plan and prepare food.

Day 1

Breakfast: Porridge with berries, yoghurt and ground flaxseed
Lunch: Wholegrain wrap with chicken, salad vegetables and avocado
Dinner: Baked salmon with brown rice and broccoli
Snack: Apple and unsalted nuts

Day 2

Breakfast: Wholegrain toast with eggs, tomatoes and avocado
Lunch: Lentil and vegetable soup with wholegrain bread
Dinner: Tofu stir-fry with vegetables and brown rice
Snack: Natural yoghurt with berries

Day 3

Breakfast: Natural yoghurt with oats, banana, seeds and nuts
Lunch: Chickpea and quinoa salad with vegetables
Dinner: Chicken with sweet potato and leafy greens
Snack: Apple with a small amount of nut butter

Day 4

Breakfast: Overnight oats with apple, cinnamon and seeds
Lunch: Wholegrain pasta with tuna, tomatoes and vegetables
Dinner: Bean chilli with brown rice and vegetables
Snack: Natural yoghurt and fruit

Day 5

Breakfast: Eggs with wholegrain toast, spinach and tomatoes
Lunch: Baked potato with beans and salad
Dinner: Grilled fish with wholegrain couscous and roasted vegetables
Snack: Nuts and fruit

Day 6

Breakfast: Porridge with banana, yoghurt and chia seeds
Lunch: Hummus and vegetable wholegrain wrap with salad
Dinner: Chicken or tofu with brown rice and mixed vegetables
Snack: Natural yoghurt with seeds

Day 7

Breakfast: Wholegrain cereal with milk or a fortified plant-based drink, berries and nuts
Lunch: Bean and vegetable salad with avocado
Dinner: Vegetable and lentil curry with brown rice
Snack: Fruit and nuts

This is an example meal plan rather than a fixed diet. Portions and food choices can be adjusted to suit individual requirements, appetite and dietary preferences.

Menopause Breakfast Ideas

Breakfast can combine several food groups, including whole grains, protein-rich foods, fruit and seeds. Choosing foods from different groups can make the meal more varied and provide a broader range of nutrients.

Try:

• Porridge with yoghurt, berries and seeds

• Wholegrain toast with eggs and avocado

• Natural yoghurt with oats, banana and nuts

• Overnight oats with apple and ground flaxseed

• Wholegrain cereal with milk or a fortified plant-based drink and fruit

You can also adapt these combinations to your dietary preferences. For example, use fortified plant-based yoghurt or milk instead of dairy, choose tofu or another plant-based protein alongside wholegrain toast, or add nuts and seeds when you want to increase the variety of plant foods in the meal.

There is no single food that defines a menopause-friendly breakfast. What matters is how the foods work together. Including a source of protein, a fibre-rich carbohydrate and fruit, vegetables, nuts or seeds gives you more nutritional variety than building breakfast around one ingredient alone.

Menopause Lunch Ideas

A simple lunch can be built around four components:

Protein + high-fibre carbohydrate + vegetables + unsaturated fat

For example:

• Salmon + brown rice + broccoli + olive oil

• Chickpeas + quinoa + salad vegetables + avocado

• Chicken + wholegrain wrap + mixed salad

• Lentils + wholegrain bread + vegetable soup

• Tofu + brown rice + stir-fried vegetables

This structure makes it easier to change ingredients without changing the overall balance of the meal.

Menopause Dinner Ideas

A balanced dinner can combine a protein source with vegetables, a high-fibre carbohydrate and a source of unsaturated fat. This structure works across different cuisines and can be adapted to vegetarian and vegan diets.

Try:

• Salmon with potatoes, broccoli and a drizzle of olive oil

• Chicken with brown rice and roasted vegetables

• Lentil curry with brown rice and mixed vegetables

• Tofu stir-fry with wholegrain noodles and vegetables

• Bean chilli with wholegrain rice, peppers and tomatoes

Rotating fish, poultry, legumes and plant-based proteins throughout the week provides variety while keeping meal preparation straightforward.

Healthy Snacks for Menopause

There is no specific snack that every woman needs during menopause. Choose snacks according to your appetite and what your meals already provide.

Options include:

• Fruit and unsalted nuts

• Natural yoghurt with berries

• Apple with nut butter

• Vegetable sticks with hummus

• Wholegrain crackers with hummus

• Seeds mixed into yoghurt

• A small portion of nuts and dried fruit

For practical ideas around choosing nutritious foods between meals, healthy office eating and snacks can also provide useful inspiration for everyday food choices.

Foods and Drinks to Limit During Menopause

There is no universal list of foods that every woman needs to avoid during menopause.

However, some foods and drinks may affect symptoms differently from person to person.

Caffeine

Caffeine may aggravate hot flushes or night sweats for some people. If you notice a connection between caffeinated drinks and your symptoms, reducing your intake may be worth trying.

Alcohol

Alcohol can affect menopause symptoms differently from person to person. Keeping intake moderate is compatible with a balanced approach to eating and drinking.

Spicy Foods

Spicy foods can trigger hot flushes in some people. If you notice a clear connection, reducing the amount may be useful.

Foods High in Sugar, Salt and Saturated Fat

Foods high in sugar, salt and saturated fat can still be eaten occasionally, but a menopause diet plan should mainly consist of varied, nutrient-rich foods.

Menopause Diet Plan for Weight Management

Changes in body composition are common during menopause, but this does not mean following a restrictive diet is necessary. A balanced menopause diet plan can support weight management by focusing on the overall quality and structure of meals.

Build meals around vegetables, protein-rich foods and high-fibre carbohydrates. Include foods such as nuts, seeds and oils in appropriate portions, as these are nutritious but relatively energy-dense.

Regular physical activity alongside a balanced diet can also support weight management and help maintain muscle and bone health.

Rather than eliminating carbohydrates or other food groups, focus on appropriate portions, varied meals and eating patterns that are practical to maintain.

Menopause Diet Plan for Vegetarians and Vegans

A vegetarian or vegan menopause diet can provide the nutrients needed for a varied eating pattern by combining different plant-based protein sources, whole grains, fruit, vegetables, nuts and seeds.

Useful options include:

• Lentils

• Chickpeas

• Beans

• Tofu and tempeh

• Other soya foods

• Nuts and seeds

• Whole grains

• Fruit and vegetables

• Fortified plant-based drinks and yoghurts

If you avoid dairy, choose fortified alternatives that provide calcium. Check the nutrition label because the amount of calcium, protein and other nutrients varies between products. 

Using a variety of plant-based foods also helps prevent the diet from relying too heavily on one protein or nutrient source.

How to Make a Menopause Diet Plan Easier to Follow

A weekly plan does not need seven completely different breakfasts, lunches and dinners.

Instead:

• Prepare a batch of whole grains for several meals

• Keep frozen vegetables available

• Cook beans or lentils in advance

• Keep nuts and seeds ready for snacks

• Rotate several protein sources

• Prepare overnight oats the evening before

• Use the same vegetables across several meals

• Keep simple breakfast ingredients available

Planning around a few versatile ingredients can reduce preparation time while still giving you enough variety throughout the week.

Menopause Diet and Supplements

Food should remain the foundation of a menopause diet plan. Supplements can complement a diet when appropriate, but they should not replace a varied range of foods.

Some products are specifically formulated for nutritional support during menopause. For example, a menopause supplement with vitamins, minerals and botanical ingredients can be considered as one option alongside a balanced diet.

Magnesium is another nutrient found in foods such as nuts, seeds, whole grains and legumes. If supplementation is appropriate, magnesium citrate is one form of magnesium available as a supplement.

Supplements should be selected according to individual needs rather than added automatically to a menopause diet plan. If you take medication or have specific nutritional requirements, professional advice can help determine whether supplementation is appropriate.

How to Build Your Own Menopause Diet Plan

A simple structure can make meal planning easier.

For each main meal, choose:

1. A protein source
Eggs, fish, poultry, beans, lentils, tofu, yoghurt or another protein-rich food.

2. A high-fibre carbohydrate
Oats, wholegrain bread, brown rice, wholewheat pasta, potatoes or another suitable option.

3. Vegetables or fruit
Choose different varieties throughout the week.

4. A source of unsaturated fat
Nuts, seeds, avocado or plant oils.

Then add calcium-rich foods throughout the day, such as yoghurt, milk, cheese or suitable fortified alternatives. Include a range of protein sources, whole grains, vegetables, fruit, nuts and seeds across your meals rather than relying on the same foods every day.

Holland & Barrett Spain offers foods and supplements that can fit into different menopause nutrition routines, but the specific products you choose should depend on your dietary preferences and nutritional needs. The aim is to use a practical meal structure that you can maintain across different days, meals and dietary patterns.

Frequently Asked Questions