How we developed our menopause meals?
We’ve created a collection of well-balanced meals that fit the nutritional needs of women during their Perimenopausal or Menopausal journey.
Everyone is different and food is just one facet of what to get right – so treat our meals as a guide and always seek proper medical advise.
See below on what we’ve based our nutritional guidelines on and some easy recommendations that you can add to any recipe to ‘boost’ it.
Let’s start with some top tips and then you can get into more detail below:
Top Food Tips for Tackling Perimenopause and Menopause.
Do…
Don’t…
Our sources:
Menopause & Perimenopause Nutrition Assessment
Sources Referenced:
- British Menopause Society
- NHS – read more
- Harvard Health
- North American Menopause Society
- EFSA recommendations
Find out more…
✅ Nutritional Goals During Menopause & Perimenopause
1. Calcium
- Why: Essential to prevent accelerated bone loss (due to reduced estrogen).
- Target: 1000–1200 mg/day
- Food sources: Milk, yogurt, cheese, tofu (calcium-set), almonds, leafy greens (e.g., kale, spinach)
- Used in assessment: Recipes with ≥1 calcium source were rated higher.
2. Vitamin D
- Why: Enhances calcium absorption and supports bone, immune and muscle health.
- Target: 10 µg (400 IU)/day
- Food sources: Eggs, salmon, sardines, fortified foods, sunlight exposure
- Assessment trigger: Flagged as lacking if no sources appeared.
3. Protein
- Why: Preserves lean body mass and counters age-related muscle loss.
- Target: ~1.0–1.2 g/kg/day (more than non-menopausal adults)
- Food sources: Chicken, eggs, tofu, beans, lentils, fish, Greek yogurt
- Included in “✔ Suitable” if present in meaningful ingredients.
4. Omega-3 Fatty Acids
- Why: Anti-inflammatory; supports brain, heart and mood stability.
- Sources: Salmon, sardines, flaxseed, walnuts, chia seeds
- Assessment flag: Suggested when absent in fish-free recipes.
5. Fibre
- Why: Helps manage weight, blood sugar, and supports digestive & heart health.
- Sources: Vegetables, legumes, fruit, oats, whole grains
- Assessment trigger: Highlighted if missing in starch-dominant recipes.
6. Phytoestrogens
- Why: Plant compounds with estrogen-like effects that may help hot flushes, mood, bone support.
- Sources: Tofu, tempeh, soy milk, flaxseed, chickpeas
- Highly encouraged for estrogen modulation — added where absent.
7. Magnesium + B Vitamins
- Why: Support sleep, anxiety, and fatigue management.
- Sources: Spinach, quinoa, seeds, avocado, whole grains, legumes
- Recommended if fatigue/mood support lacking in ingredients.
⚠ Ingredients to Limit or Avoid
| Ingredient Group | Why It’s Flagged | Suggested Limit |
| Processed Meats | High sodium/saturated fat → heart & bone health risk | 1 serving/week max |
| Added Sugars | Linked to weight gain, inflammation, insulin resistance | <6 tsp/day |
| Saturated Fats | Raise LDL (bad cholesterol), promote inflammation | <10% of total daily calories |
| Alcohol | Reduces calcium absorption, affects sleep & hormones | ≤1 unit/day, not daily |
✔ / ⚠ / ✖ Suitability Ratings Explained
| Symbol | Score Basis | Example Suggestion |
| ✔ | ≥4 positive nutrient groups + no flagged items | “Well balanced for menopause support” |
| ⚠ | 2–3 positive groups and/or 1–2 red flag issues | “Reduce processed meat; add 100g tofu” |
| ✖ | <2 beneficial nutrient groups or ≥2 major flagged issues | “Too low in calcium/fibre; reduce cream” |