Managing menopause through nutrition doesn't have to be complicated. With smart meal prep and the right recipes, you can support your body through hormonal changes whilst keeping preparation simple. Here's your guide to menopause-friendly meal prep for busy lives.
During menopause, nutritional needs shift. Research shows adequate protein intake (1.0-1.2 g/kg/day), fibre-rich foods, and healthy fats play crucial roles in managing symptoms (Erdélyi et al., 2023). Meal prepping ensures nutrient-dense options are ready when needed, helping stabilise blood sugar, support bone health, and maintain muscle mass.
Calcium-rich foods and vitamin D sources are essential. Studies confirm that 1,200 mg/day of calcium with vitamin D helps prevent bone loss (NAMS, 2006). Include dairy, leafy greens, fortified foods, fatty fish, and eggs weekly.
Plant-based foods show promising results. Low-fat, plant-based diet with daily soybeans reduced moderate-to-severe hot flushes by 84% (Barnard et al., 2021). The Mediterranean diet has also been associated with 20% fewer symptoms. Incorporate tofu, tempeh, chickpeas, lentils, and flaxseeds regularly.
Complex carbohydrates with low glycaemic index help stabilise blood sugar. Whole grains, vegetables, and legumes support sleep quality and mood. Omega-3s from fish also support heart health and reduce inflammation.
Bake salmon fillets at 180°C for 12-15 minutes with lemon juice, minced garlic, and olive oil, then serve over cooked quinoa with steamed kale or spinach. High in omega-3s and calcium; batch prep by cooking 4-6 portions on Sunday and refrigerating for 3-4 days.
Press and cube 400g firm tofu, pan-fry until golden, then add broccoli, sliced capsicum, and bok choy with ginger, garlic, and tamari. Rich in phytoestrogens and calcium; serve over brown rice or add extra mushrooms for variety.
Simmer 2 cups lentils with diced carrots, celery, tinned tomatoes, spinach, and season with turmeric and cumin for anti-inflammatory benefits. Makes 6-8 servings, high in fibre and protein, and freezes for up to 3 months.
Layer 200g Greek yoghurt with 1-2 tablespoons ground flaxseeds, mixed berries, and 10-15 almonds or walnuts. Excellent calcium and protein source; portion yoghurt in advance and add toppings fresh each morning.
Sauté onions and garlic, then add 2 tins chickpeas, spinach, tomatoes, and 200ml coconut milk with curry spices; simmer 15-20 minutes. Serve over brown rice for plant-based protein, or add 300g diced chicken breast for an omnivore option.
Bake sweet potatoes at 200°C for 45-60 minutes, then top with tinned tuna, Greek yoghurt mixed with lemon, and fresh herbs. Rich in vitamin D and protein; vegetarian swap uses mashed white beans with olive oil.
Combine ½ cup oats, 1 tablespoon chia seeds, ¾ cup milk, and cinnamon in a jar; refrigerate overnight and top with banana and walnuts. High in fibre and omega-3s; make 5 jars on Sunday for the week.
Divide your plate: one quarter protein, one quarter complex carbohydrates, and half vegetables (British Journal of Nursing, 2022). This stabilises blood sugar and provides sustained energy.
Pantry staples: tinned fish, legumes, whole grains, nuts and seeds, olive oil, herbs and spices. Weekly fresh items: leafy greens, cruciferous vegetables, berries, lean proteins, Greek yoghurt, tofu.
Menopause doesn't need to complicate your relationship with food. These simple recipes and smart prep strategies help nourish your body through this transition. The key is consistency and choosing whole, nutrient-dense foods.
Looking for more support with your menopause symptoms? Book a gap-free bulk-billed doctor consult with the Australian Menopause Centre (powered by Emsee) to discover our holistic treatment pathways. We're here to support you through every aspect of your menopause journey.
Barnard, N. D., Kahleova, H., Holtz, D. N., et al. (2021). A dietary intervention for vasomotor symptoms of menopause: a randomized, controlled trial. Menopause, 28(12), 1493-1499.
British Journal of Nursing. (2022). Nutrition during the menopause: clinical considerations.
Erdélyi, A., Pálfi, E., Tűű, L., et al. (2023). The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrients, 16(1), 27.
Herber-Gast, G. M., & Mishra, G. D. (2013). Fruit, Mediterranean-style, and high-fat and -sugar diets are associated with the risk of night sweats and hot flushes in midlife: results from a prospective cohort study. The American Journal of Clinical Nutrition, 97(5), 1092-1099.
North American Menopause Society (NAMS). (2006). The role of calcium in peri- and postmenopausal women: consensus opinion of The North American Menopause Society. Menopause, 13(6), 862-877.