What should my diet look like in menopause?

There’s no “menopause diet,” but the goal is to eat in a way that supports hormones, muscle, bones, blood sugar, and inflammation.

What to focus on:

Protein at every meal

Helps preserve muscle, manage appetite, and support metabolism

(eggs, fish, poultry, Greek yogurt, tofu, beans)

Fibre rich plants

Supports gut health, blood sugar, and heart health

(vegetables, berries, beans, lentils, whole grains)

Healthy fats

Support brain health and help with satiety

(olive oil, avocado, nuts, seeds, fatty fish)

Calcium + vitamin D foods

Important for bone health

(dairy or fortified alternatives, leafy greens, sardines)

What to be mindful of (not necessarily eliminate):

Highly processed foods – can worsen inflammation and energy crashes

Added sugars – can drive blood sugar swings and cravings

Alcohol – often worsens hot flashes, sleep, and mood

Very low-calorie dieting – can backfire by slowing metabolism

How’s your diet looking? Need help? just give me a shout!

Lots of love

Laura xx