Eat Your Way to Better Hormones - Free Meal Plan
- Kirsten
- Mar 20
- 3 min read
Menopause can bring a rollercoaster of symptoms, hot flushes, mood swings, weight gain, but did you know your diet can play a major role in managing them? The food you eat directly impacts hormone balance, energy levels, and overall well-being. Making the right dietary choices can help you feel more in control, support your body through these changes, and even reduce some of the most frustrating menopause symptoms.
That’s why we’ve put together a free menopause-friendly meal plan to help you start nourishing your hormones the right way. Keep reading to learn more!
Why Nutrition Matters for Hormone Balance
As oestrogen and progesterone levels decline during menopause, the body goes through a range of changes that affect everything from metabolism to mood. While Hormone Replacement Therapy (HRT) is an option for many women, nutrition is a powerful, natural tool that works alongside any approach you choose. A hormone-supportive diet can:
• Help stabilise mood swings by balancing blood sugar levels and supporting gut health.
• Reduce inflammation, easing symptoms like joint pain and hot flushes.
• Support healthy metabolism, making it easier to manage weight changes.
• Provide key nutrients that aid hormone production and overall well-being.
Pro Tip: “Your diet is one of the easiest, most effective ways to support your hormones. Small changes, like adding more whole foods and reducing processed sugars, can make a big difference over time.”
Quick Tips for Hormone Health During Menopause
Here’s how you can eat for hormone balance and better menopause health:
1. Fill Up on Phytoestrogens
• These plant compounds mimic oestrogen and can help ease hot flushes and night sweats.
• Best sources: Tofu, tempeh, sesame seeds, flaxseeds, chickpeas and lentils.
2. Get Enough Omega-3s
• Omega-3s help reduce inflammation and support brain health.
• Best sources: Fatty fish (salmon, sardines, mackerel), walnuts, chia seeds, and flaxseeds.
3. Prioritise Fibre for Gut & Hormone Health
• A fibre-rich diet helps with digestion, stabilises blood sugar, and supports hormone metabolism.
• Best sources: Whole grains (quinoa, oats, brown rice), fruits, vegetables, and legumes.
4. Stay Hydrated
• Dehydration can worsen fatigue, headaches, and bloating.
• Best sources: Water, herbal teas, and hydrating foods like cucumber and watermelon.
5. Reduce Processed Foods & Sugar
• Processed foods can disrupt blood sugar and increase inflammation.
• Better swaps: Whole, unprocessed foods with minimal additives or for sweetness use honey or pure maple syrup.
6. Get Enough Protein
• Protein helps maintain muscle mass and keeps you feeling full for longer.
• Best sources: Chicken, turkey, fish, eggs, and plant-based options like beans, lentils, and quinoa.
How Womankind Can Help
Navigating menopause can feel overwhelming, but you don’t have to do it alone. At Womankind, we offer a Nutrition Session designed to help you eat for hormone balance and overall well-being.
You can also explore our Balance & Nourish Course, where we dive deeper into hormones, nutrition, stress, and sleep, all tailored to support you through this stage of life.
Free Menopause-Friendly Meal Plan
To make it easier, we’ve put together a simple, balanced meal plan to support your hormones:
• Breakfast: Overnight oats with flaxseeds, chia seeds, honey and berries.
• Lunch: Chickpea and quinoa salad with roasted vegetables, feta, baby spinach and a lemon-tahini dressing with pumpkin seeds (or a warming chickpea and lentil soup if you prefer a hot option).
• Snack: Homemade energy balls loaded with honey and seeds or healthy no-bake nutty flapjacks made with oats, nut butter and dates.
• Dinner: Grilled salmon with long stem broccoli, sweet potato mash, wild rice, and a drizzle of garlic olive oil.
• Dessert: A few squares of 70% dark chocolate with almonds or pecans.
Final Thoughts
Food isn’t just fuel, it’s a key part of how we feel every day. By making mindful choices and focusing on nutrient-rich foods, you can support your hormones naturally and feel your best through menopause.
Use our free menopause meal plan and start making simple, effective changes today. And if you need more personalised support, book a session with Womankind to get expert guidance tailored to you.
