Evidence-based nutrition writers
Menopause-friendly meal plans, made simple
Real food, hormone-friendly portions and calorie counts you can trust — designed for women 45+.
Find your calorie target
Answer five quick things — we'll show your daily target and the plan that fits it.
Estimates only, based on standard formulas — not medical advice. Talk to a qualified health professional before changing your diet.
Choose your stage
Three complete weekly menus built for midlife — each with breakfast, lunch, dinner and two snacks, plus a grocery list and simple swaps.
Menopause Diet Plan
Women in menopause who want a simple, protein-forward week of meals at about 1,600 calories a day.
View plan →
Weight Loss Meal Plan for Women Over 50
Women over 50 who want a steady, bone-friendly weight loss plan at about 1,500 calories a day.
View plan →
Perimenopause Weight Loss Meal Plan
Women in perimenopause who want a filling, steady-energy eating plan at about 1,700 calories a day.
View plan →How it works
Pick your life stage
Start with the plan that matches where you are — perimenopause, menopause, or your 50s and beyond. Each one is a complete week of meals, already built.
Shop once, eat all week
Every plan comes with a grocery list and simple swaps, so you can cook a handful of meals and eat well all week without starting from scratch each night.
Adjust as you go
Use the portion guide to scale each day up or down. Track how you feel and how the scale moves, then fine-tune — no extremes required.
Filling, hormone-friendly recipes
Recipes you can drop into any plan, each with calories and macros per serving.
From the blog
How to Lose Weight During Menopause
Learn how to lose weight during menopause with practical protein, fiber, strength-training, and sleep habits—plus easy meal ideas for women 45+.
How to Lose Weight in Perimenopause
Perimenopause weight loss made practical: protein-first meals, strength training, and steady-energy habits for women in their 40s.
How to Lose Menopause Belly Fat
A realistic guide to losing menopause belly fat—why it happens and how protein, fiber, strength training, and sleep help you trim your middle.
Menopause weight-loss questions, answered
What makes a meal plan menopause-friendly?
It works with the changes of midlife instead of ignoring them: more protein to help hold on to muscle, fiber-rich foods to keep you full, calcium- and vitamin D-rich choices for bone health, and realistic calorie levels rather than crash-diet ones.
Which plan should I start with?
Start with the stage that matches you — the Menopause Diet Plan, the plan for women over 50, or the perimenopause plan. Read the portion guide, begin at the level closest to what you already eat, and step down gradually if you want to.
Do these plans include snacks?
Yes. Every day includes two snacks built into the calorie target, so you are not left guessing between meals.
Are the calorie counts exact?
They are close, carefully estimated values based on standard portion sizes, not laboratory measurements. Treat them as a reliable guide rather than a precise lab result.
Start with a full week
Pick your stage and get seven days of meals, a grocery list and swaps — all on one page.
Browse meal plans