If you’re pre-menopausal or menopausal you probably feel like your body has started playing by different rules. You’re not alone. One of the most common things I hear from clients is “I’m doing exactly what I used to do… and it’s just not working anymore.”
I know from experience how frustrating, confusing, and draining this can be. The good news is, you don’t need a stricter plan. You need a simpler one. A plan that supports hunger, energy, muscle, and real life.
Here is my evidence-based, gentle and practical 7-day “start here” menopause nutrition checklist designed for women in perimenopause and menopause who want less guesswork and more consistency.
Why things can feel different after 40.
For many women, midlife brings shifts that affect your day-to-day more than think: sleep changes, increased stress, a louder appetite, and for many women, energy for meal planning drops.
The instinct for so many women I speak to is to eat less. However, this will backfire very quickly! Instead, we focus on the basics that make everything else easier:
- Sufficient and structed protein intake
- Fibre intake
- Strength training support
- Sleep routines you can repeat
This isn’t a detox or a cleanse. Neither is it a “cut everything out and suffer” week. It is a way to stop the cycle of being “good” for a few days, then getting hungry/tired, then snacking, then feeling like you’ve failed, then starting again on Monday. We’re aiming for a week where food feels calmer and more predictable.
The 3 non-negotiables (do these daily).
1) Protein at breakfast
If breakfast is mostly carbs, or it’s just coffee, hunger often comes roaring back later. Protein early tends to make the day feel steadier and more manageable.
Pick one option you can repeat:
- Greek yoghurt + berries
- Eggs on toast
- Cottage cheese + fruit
- Tofu scramble
- Protein smoothie (use milk/yoghurt so it actually counts)
If mornings are chaotic, choose the lowest-effort option. The best breakfast is the one you’ll actually eat.
2) Protein at every meal
Aim for a clear protein source at lunch and dinner too. Think one palm-sized portion.
Easy choices:
- chicken, turkey, lean mince
- fish or tinned fish
- eggs
- Greek yoghurt/cottage cheese
- tofu/tempeh
- beans/lentils
3) Add fibre once per day (minimum)
Fibre supports fullness and digestion. If you don’t know where you’re at, start with one fibre-focused add-on daily.
Choose one:
- beans or lentils
- berries
- oats
- wholegrain bread
- vegetables you actually like
- chia/flax
If you’re prone to bloating, increase slowly and keep fluids steady.
The hunger audit (do this before reaching for snacks).
If cravings or snacking feel out of control, run this quick audit first.
Tick any that apply:
- I go 5+ hours between meals with no plan
- Protein doesn’t happen until lunch/dinner
- Fibre is low most days
- Caffeine happens after midday
- Sleep is under 7 hours most nights
- Alcohol has crept in on more than 2 nights a week
- I snack reactively (picking/grazing)
Now choose TWO to work on for seven days.
Not ten. Not all of them. Two. That’s how you stop the overwhelm.
The simple plate (for lunch and dinner).
If tracking makes you obsessive or exhausted, use structure instead.
Build in this order:
- Protein (one palm)
- Colour (one to two fists of veg/salad)
- Carb or fat depending on your day
- Carb: one cupped hand (rice/potatoes/pasta/wholegrains)
- Fat: one thumb (olive oil/nuts/avocado/cheese)
- Optional: a fibre booster (beans/lentils/wholegrains)
This is simple, balanced, and repeatable.
If afternoons/evenings are where things unravel, it often means you needed more structure earlier. If you need a snack later in the day, choose from the following. A planned snack beats a reactive snack every time.
Pick one snack and pre-portion it:
- Greek yoghurt + fruit
- Protein shake + banana
- Hummus + crackers/veg
- Cottage cheese + fruit
- Nuts + fruit (small handful)
Movement minimum (no punishing workouts).
You don’t need to “earn” food with cardio. The goal is muscle support and steady energy.
For seven days:
- 2 strength sessions (20–45 mins, full body is fine). If you’re not a gym member, there are thousands of free videos on Youtube for beginners upwards. Many of these you don’t even need dumb bells, you can use your own body weight.
- Add about 1,500 stepsto your current average (a short walk after meals adds up quickly)
If you already train, keep it steady. Consistency first.
Sleep and stress (keep it boring).
You don’t need a perfect routine. You need a repeatable one.
Try:
- caffeine cut-off around midday
- 10-minute wind-down (dim lights, shower, stretch, reading)
- one boundary (no scrolling, no emails, or no snacking in front of TV late)
Track only 3 things (30 seconds a day)
This stops the “all-or-nothing” spiral.
Each day tick:
- protein at breakfast (yes/no)
- fibre add-on (yes/no)
- strength sessions completed (aim for 2 total this week)
If those happen, you’re building the base that makes results possible.
Want a plan that’s built around you?
If you’re pre-menopausal or menopausal and you’ve tried the basics but still feel stuck, it’s often not about trying harder. It’s about having the right structure for your body, schedule, and knowing how to overcome barriers.
In 1:1 coaching, we’ll:
- Build a routine you can actually follow (even on stressful or eventful weeks)
- Set a protein and meal structure that fits your preferences and needs
- Troubleshoot cravings, fatigue, sleep disruption, and hydration
- Introduce a flexible approach to nutrition that helps you to reach your health and weight goals while still enjoying life!
If you’d like support, you can apply for 1:1 coaching here: [cmnutrition.uk] or DM me here.
Or contact me with your biggest struggle (hunger, fatigue, planning, or plateaus) and I’ll tell you the best first step.
Evidence -based resources:
Adequate protein alongside resistance training supports strength and lean mass gains, which matters in midlife for function, body composition, and long-term health.
Reference: Morton RW, Murphy KT, McKellar SR, et al. (2018). Protein supplementation enhances resistance training–induced gains in muscle mass and strength: a systematic review, meta-analysis and meta-regression. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
