Menopause can be stressful, and figuring out what to eat as your body and hormones change can add even more stress to your day-to-day life.
Scott Andrews, certified nutritional practitioner, developed this meal plan with peri-menopausal and post-menopausal women in mind. Featuring key nutrients including magnesium, omega-3s, and phytoestrogens, alongside high protein ingredients, the meal plan is designed to help reduce common symptoms while encouraging you to eat mindfully.
Download the meal plan and find new recipes featuring high protein, low glycemic index ingredients for you to savour, whether you’re just entering the menopause transition, currently experiencing it, or on the other side.
Veggie Burgers from Week 1
Helpful Tips
Eat protein within 1 hour of waking to help stabilize your blood sugar throughout the day.
Include protein at every meal to help you feel satieted.
Eat your veggies first during a meal to help stabilize your blood sugar.
Going for a 10 min walk after dinner is shown to help with digestion and stabilizing your blood sugar.
Find your next easy weekday meal with the Y@HOME+ Meal Maker!
Want to Try Making Your Own Meal Plan?
Y@HOME’s online meal planner for members allows you to create your own custom meal plans based on your personal preferences.
Make meal planning easy with the ability to save your favourite recipes, print customized grocery lists based on your meal plan, and customize it based on your personal needs.
About the Creator
Scott Andrews, Certified Nutritional Practitioner
Scott has worked in the fitness & wellness industry for over 20 years, as a certified nutritional practitioner, personal trainer and manual osteopathic therapist. He continually pursues new courses, new resources and knowledge in holistic wellness, rehabilitation and lifestyle optimization in order to help his clients.
In his work he has prioritized helping clients increase their protein intake, incorporate more plant-based foods, and lower overall glycemic load to reduce blood-sugar spikes.