Description
Targeted nutrition to address menopausal concerns including weight gain, bone health, and hot flashes.
This Menopause Support Program focuses on incorporating nutrients like calcium and magnesium for healthy bones, protein to support a healthy weight, and phytoestrogens to reduce hot flashes.
DAIRY-FREE, GLUTEN-FREE, SUGAR-FREE, LOW-GLYCAEMIC
15 PAGES OF RECIPES AND SNACK IDEAS
What’s in the plan?
- 7 day meal plan including recipes, main meals, and snacks
- Detailed meal prep guide to help you know what to prepare and when
- Detailed nutritional information by day as well as for each individual recipe
- Both metric and USA versions available for download
Recipes:
- Zucchini (Courgette) Turkey Breakfast Skillet
- Salmon Stuffed Avocado Boats
- Egg & Beef Breakfast Bowl
- Coconut Chia Seed Yogurt
- Dark Chocolate Almond Mousse
- Sardine & Avocado Endive (Chicory) Wraps
- Sauerkraut Avocado Mash with Crackers
- Chicken, Carrots & Broccolini
- Tempeh, Quinoa & Broccoli
- Crispy Broiled Haddock & Broccolini
- One Pan Roasted Edamame & Broccoli Salad
- Ground Chicken
- One Pan Sesame Trout & Bok Choy
- Steak, Butternut Squash & Zoodles (Courgette ‘noodles’)
Evidence:
This program was created with five key nutrients in mind:
Calcium & Magnesium
During menopause, women are at an increased risk of osteoporosis due to the loss of oestrogen. This plan includes foods high in bone-building minerals like calcium and magnesium. These nutrients will help to maintain healthy bones and prevent bone loss.
Phytoestrogens
The level of oestrogen in the body decreases in menopause causing the unpleasant side effect of hot flashes. Some research has found that phytoestrogens may help reduce hot flashes, which is why this plan incorporates many phytoestrogen-containing foods including tempeh, broccoli, carrots, and sesame seeds.
Low Glycaemic Foods
As you transition into menopause, you may experience sudden weight gain and have difficulty controlling your blood sugar. This can be due to insulin resistance. Eating the proper amount and type of carbohydrate can help balance insulin levels. This meal plan uses low glycaemic foods and excludes added sugars to optimize blood sugars and help with weight management.
Protein
During menopause, the natural decline in oestrogen levels causes a loss of muscle mass and strength. Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. This meal plan will help you reach your protein goals by providing 20% of your calories from protein.
Healthy Fats
Good quality fats are associated with a lower risk of both heart disease and breast cancer. This plan includes many sources of omega-6 and omega-3 fatty acids including avocado, extra virgin olive oil, trout, and chia seeds.
