Eating Well After Menopause: Your Quick-Start Nutrition Guide
Three essential nutrition goals for better energy, strength, and long-term health.
1. Hit Your Fibre Target (30g per day)
Fibre supports digestion, gut health, cholesterol levels, and weight balance. Aim to include fibre across all meals and snacks.
✅ Easy Day Example:
- Porridge with chia seeds and berries (9g)
- Wholemeal wrap with salad and hummus (9g)
- Apple with peanut butter (4.5g)
- Roasted veg, chickpeas, and brown rice (9.5g)
→ Total: ~32g
✅ Other Great Sources:
- Oats, flaxseed, chia, wholegrains
- Lentils, beans, chickpeas
- Berries, apples, pears (with skin)
- Nuts, seeds, and plenty of vegetables
2. Don’t Fear Healthy Fats
Healthy fats support your hormones, brain, skin, and energy. After menopause, your body needs more—not less—of the right fats.
✅ Easy Day Example:
- Full-fat yoghurt with walnuts (13g)
- Wrap with hummus and olives (10g)
- Apple with peanut butter (8g)
- Stir-fry with sesame oil and tofu (13g)
→ Total: ~44g healthy fats
✅ Other Great Sources:
- Olive oil, avocado, nuts and seeds
- Full-fat dairy, tahini, nut butters
- Oily fish - like salmon, mackerel, sardines
- Flaxseed, chia, sesame, and hemp seeds
3. Support Your Bones with Calcium (Target: 1200mg per day)
Post-menopause, bone loss speeds up. Calcium and vitamin D are crucial for long-term strength and fracture prevention.
✅ Easy Day Example:
- 200ml milk in tea + oats (240mg)
- Yoghurt with chia (150mg)
- Cheese slice (220mg)
- Tinned salmon with bones + green veg (360mg)
- Wholemeal bread + tahini (130mg)
→ Total: ~1,345mg calcium
✅ Other Great Sources:
- Dairy: milk, cheese, yoghurt (full fat is fine!)
- Tinned fish with bones (e.g., sardines, salmon)
- Leafy greens, tofu, sesame/tahini
- Fortified plant milks and cereals
My tasty Hi Protein snack recipe - perfect for office sharing!
Berry, Seed and Nut Bars
I like to make a tray of these and then chop them up and store them in the fridge - you could make a batch and take them to work to share or use them as a post workout protein boost. The recipe is quite forgiving so you can tweak it to suit your taste.
Nutrition Information (Approx Per Bar):
Calories: 135
Protein: 4g
Carbohydrates: 9g
Fat: 10g
Fibre: 3g
Sugars: 5g
Ingredients:
1 cup almonds (whole or chopped)
1/2 Cup dried cranberries or cherries
1/2 cup walnuts (chopped)
1/2 cup pumpkin seeds
1/4 cup chia seeds
1/4 cup flaxseeds
1/2 cup unsweetened shredded coconut ( optional)
1/2 cup natural peanut butter or almond butter
1/4 cup honey or maple syrup
1 teaspoon vanilla extract
1/4 teaspoon salt
1/4 cup dark chocolate chips (70% cocoa or higher)
1 teaspoon coconut oil (for drizzling chocolate)
Instructions:
Preheat Oven: Preheat your oven to 350°F (175°C).
Toast Nuts and Seeds: Spread almonds, walnuts, pumpkin seeds, chia seeds, and flaxseeds on a baking sheet. Toast in the oven for 8-10 minutes, stirring halfway through.
Mix Ingredients: In a large bowl, combine the toasted nuts and seeds with shredded coconut.
Prepare Wet Mixture: In a small saucepan over low heat, combine peanut butter (or almond butter) and honey (or maple syrup). Stir until smooth. Remove from heat and mix in vanilla extract and salt.
Combine Mixtures: Pour the wet mixture over the nut and seed mixture. Stir well.
Form Bars: Line an 8x8 inch baking pan with parchment paper. Press the mixture evenly into the pan.
Chill: Refrigerate for at least 1 hour.
Prepare Chocolate Drizzle: Melt dark chocolate chips and coconut oil together. Drizzle over the bars and if you like the taste, a small sprinkling of freshly ground salt while the chocolate is still soft.
Cut into Bars: Once the chocolate is set, cut into 16 bars.
Protein-Rich Food Suggestions
Protein Recommendations
Aim for 25-30g of protein per meal to support muscle maintenance and overall health. Below are easy, practical suggestions for meals and snacks, broken down by category.
Breakfast Options
Cooked at Home
1. Scrambled Eggs and Smoked Salmon: 2 eggs (12g protein) + 50g smoked salmon (11g protein).
2. Greek Yogurt Bowl: 200g Greek yogurt (20g protein) + a handful of nuts/seeds (5g protein).
3. Protein-Packed Smoothie: Blend 1 scoop of protein powder (20g protein) + 200ml milk (6g protein) + frozen berries and spinach.
4. Avocado Toast with Eggs: 2 slices whole-grain toast (8g protein) + 2 boiled eggs (12g protein) + half an avocado.
5. Cottage Cheese on Rye: 100g cottage cheese (12g protein) + 2 slices rye bread (8g protein).
Take to Work
1. Overnight Oats with Protein Powder: 50g oats (5g protein) + 1 scoop protein powder (20g protein) + 200ml milk (6g protein).
2. Hard-Boiled Eggs and Fruit: 2 eggs (12g protein) + an apple or banana.
3. Mini Frittata Muffins: Made with eggs, spinach, and feta cheese. 2 muffins = ~15g protein.
4. High-Protein Greek Yogurt Pot: 200g yogurt (20g protein) with a small packet of granola.
5. Whole-Grain Wrap with Peanut Butter: 1 whole-grain wrap (7g protein) + 2 tbsp peanut butter (8g protein).
Mid-Morning Snacks
1. Nuts and Seeds Mix: 30g almonds (6g protein) + pumpkin seeds (4g protein).
2. Cheese and Crackers: 50g cheddar cheese (12g protein) + 3 rye crackers (3g protein).
3. Hummus and Veggie Sticks: 3 tbsp hummus (6g protein) + carrot and cucumber sticks.
4. Protein Bar: Choose a brand with at least 15g protein and minimal added sugar.
5. Edamame Beans: 100g edamame (11g protein).
Lunch Options
Homemade Lunches
1. Chicken Salad with Quinoa: 100g grilled chicken (31g protein) + 50g quinoa (8g protein) + mixed greens.
2. Lentil Soup with Greek Yogurt: 1 bowl lentil soup (15g protein) + 50g Greek yogurt topping (5g protein).
3. Egg and Tuna Sandwich: 2 slices whole-grain bread (8g protein) + 1 boiled egg (6g protein) + 50g tuna (12g protein).
4. Chickpea and Feta Salad: 100g chickpeas (8g protein) + 50g feta (8g protein) + cucumber and tomatoes.
5. Turkey Wrap: 1 whole-grain wrap (7g protein) + 50g turkey breast (10g protein) + spinach and mustard.
If Buying Lunch Out
1. Pre-Made Salad with Protein: Opt for chicken, salmon, or tofu-based salads (~25g protein).
2. Sushi with Edamame: 8 pieces of salmon sushi (~15g protein) + side of edamame (~11g protein).
3. Soup with Protein Additions: Lentil or bean-based soups (~15g protein) + side of Greek yogurt (~5g protein).
4. Protein Box from a Café: Look for options with boiled eggs, cheese, nuts, and chicken (~20-30g protein).
5. Whole-Grain Sandwiches or Wraps: Focus on fillings like chicken, turkey, egg, or tuna (~20g protein).
Evening Meal Options
1.Grilled Chicken with Sweet Potato and Broccoli: 100g chicken breast (31g protein) + 150g sweet potato (3g protein) + steamed broccoli.
2. Salmon with Quinoa and Asparagus: 150g salmon fillet (25g protein) + 50g quinoa (8g protein) + roasted asparagus.
3. Vegetarian Stir-Fry with Tofu: 100g tofu (10g protein) + mixed veggies + soy sauce and sesame oil.
4.Chilli Con Carne: Made with lean minced beef (25g protein/100g) + kidney beans (8g protein) + a side of brown rice.
5. Omelette with Spinach and Cheese: 3 eggs (18g protein) + 30g cheese (8g protein) + sautéed spinach.
Additional Tips
- Stay Hydrated: Dehydration can reduce energy and appetite, so drink plenty of water.
- Meal Prep: Prepare meals and snacks in advance to avoid missing protein targets.
- Mix It Up: Combine plant and animal proteins for variety (e.g., beans + chicken).
