My name is Gilly and I specialise in helping women going through menopause manage their symptoms and feel awesome with proper nutrition. I know that managing your weight during menopause can be hard.

I've created this meal plan with four key nutrients in mind:

1. Calcium & Magnesium: During menopause, the loss of estrogen increases the risk of osteoporosis which is why bone health is important. Minerals like calcium and magnesium can help prevent bone loss during menopause, and I've been sure to include many meals high in both of these on this plan.
2. Protein: As we age, our protein needs increase. As you transition into menopause, you might experience sudden, rapid weight gain and have difficulty controlling your blood sugar, even if you are eating the same way you have always done. Don't worry! This is totally normal. Protein helps to balance your blood sugar and maintain a healthy weight, which is why I've ensured this meal plan contains at least 25% of your calories from protein every single day.
3. Phytoestrogens: One of the most common complaints from menopausal clients is hot flashes. Some research has found that phytoestrogens may help reduce hot flashes, which is why I've included many phytoestrogen-containing foods on this plan including tempeh, broccoli, carrots, and sesame seeds.
4. Healthy Fats: Just like protein, healthy fat is important to keep your blood sugar controlled and manage your appetite. Not to mention, good quality fats are associated with a lower risk of both heart disease and breast cancer. I've included many sources of healthy fats on this meal plan for you including avocado, extra virgin olive oil, trout, and chia seeds.