Eating in a way that supports your body during the transition into menopause can make a huge difference in your energy, strength, and overall well-being.
As a Menopause Coaching Specialist, I want to help you focus on nutrition that works with your changing body, not against it. Let’s break down a few key priorities.
🍳 Prioritize Protein Every Day
One of the most important nutrition shifts during menopause is making sure you are eating sufficient protein. Lower estrogen levels can lead to muscle loss (called sarcopenia), which affects your strength, metabolism, and bone health. Getting enough protein each day helps preserve and build muscle while also keeping you full and satisfied.
Great protein sources include:
- Chicken, turkey, fish, and lean cuts of beef or pork
- Eggs and dairy (Greek yogurt, cottage cheese)
- Plant-based proteins like tofu, tempeh, beans, and lentils
- Protein powders for a convenient boost
👉 Check out my full list of high-protein foods here for more ideas and easy swaps.
Aim to include a protein source at every meal. 30 to 40 grams of protein at each meal is a great number to strive for! And it’s much easier to hit your daily target when you spread it out over the day instead of trying to load it all in at dinner.
🌾 Make Fiber Your Friend
Fiber isn’t just about digestion—it helps with blood sugar control, cholesterol, and satiety. It also supports gut health, which can influence hormone balance and mood.
During menopause, focusing on whole food sources of fiber can also help with weight management by keeping you fuller longer.
High-fiber foods to add daily:
- Vegetables (especially leafy greens, broccoli, carrots, and squash)
- Fruits (berries, pears, apples, oranges)
- Beans, lentils, and chickpeas
- Whole grains like oats, quinoa, and brown rice
- Nuts and seeds
At least 25 grams of fiber per day should be the goal for most women.
⚖️ Limit Highly Processed, Calorie-Dense Foods
Menopause isn’t about cutting out all your favorite foods, but it’s important to be mindful of high-calorie, low-nutrient choices—especially as your metabolism naturally shifts.
Regularly eating foods that are heavily processed, high in added sugar, and low in protein or fiber can make it harder to manage weight, blood sugar, and energy levels.
A few simple swaps can make a big difference:
- Choose popcorn or fruit over chips or candy
- Swap sugary drinks for sparkling water with lemon or berries
- Make homemade versions of takeout favorites with lean protein and extra veggies
🍷 Rethink Alcohol
Alcohol can be more disruptive during menopause than many realize. Even small amounts can impact sleep quality, mood, hot flashes, and weight. It’s also linked to increased breast cancer risk, especially when consumed regularly.
Cutting back—or eliminating it—can lead to:
- Better sleep
- More stable energy and mood
- Easier weight management
- Improved recovery from workouts
If you enjoy a drink, try making it an occasional treat rather than a nightly habit. Experiment with fun alcohol-free options like flavored sparkling water or mocktails. If you are going to drink, go in with a limit in mind and always drink a full glass of water in between drinks.
The Bottom Line
Eating well during menopause doesn’t have to be restrictive—it’s about choosing foods that help you feel strong, energized, and balanced. By focusing on protein, fiber, whole foods, and mindful alcohol use, you can give your body the nutrients it needs to thrive in this next chapter.
Next in the series: Strength Training for Menopause
