In the years leading up to menopause, a woman can be impacted by weight gain due to lower metabolism, changes in stress hormone and higher blood sugar levels.
According to NHS -backed healthy eating plan, Second Nature, the best way to manage our weight in the long-term is by following a lower-carbohydrate diet, which naturally increases intake of protein and healthy fats.
These are digested more slowly than carbs, which can help us feel full and reduce cravings for unhealthy foods, which can be stronger during menopause.
Tamara Willner, a nutritionist at Second Nature, say having three proper meals each day can reduce the chances of cravings.
These cravings often tend to be for sweet foods, which are high in refined carbs.
Often caused by disrupted sleep due to hot flushes, Willner says that a good option when you’re craving for something sweet is to indulge in something satisfying made from whole foods.
Here is the best diet to follow to manage menopause symptoms covering three meals, snacks and desserts. The diet is not only healthy and tasty but easy to prepare.
Breakfast
Chia pudding with mango
Prep time: 10 minutes
Ingredients:
- 3 tbsp chia seeds
- 150ml tinned coconut milk
- 150ml water
- 1 mango, diced
- 2 tbsp toasted cashew nuts
- 1 small handful fresh mint, chopped
Method
- Combine the chia seeds, coconut milk, and water into a bowl and mix well.
- Let this sit for 15-20 minutes (or ideally overnight), until the chia seeds absorb the liquid and a pudding-like consistency is formed.
- Divide the chia pudding into 2 bowls or glasses, layered with the fresh mango.
- Top with the toasted cashew nuts and mint.
Very berry smoothie
Prep time: 5 minutes
Ingredients
- 200g plain natural or Greek yoghurt
- 1 tbsp rolled oats
- 1 tbsp milled flaxseed (optional)
- 1 handful baby spinach leaves
- 1 small handful fresh or frozen fruit (e.g. stoned cherries, berries, kiwi, melon,
- pineapple)
- 100ml milk
Method
1. Place all ingredients in the order they are listed in a blender.
2. Screw the lid on tight and blend until smooth.
Lunch
Smashed chickpea cups
Cooking and prep time: 15
Serving : 2
Ingredients
- 2 heads little gem lettuce
- 1 x 400g tin Chickpeas rinsed, drained and smashed
- ½ avocado, smashed
- 1 tbsp mayo or vegan mayo
- ½ lemon, juiced
- 1 spring onion, thinly sliced
- 1 yellow or orange pepper, finely diced
- 1 celery stalk, finely diced
- 1large handful fresh parsley, finely chopped
- 1tsp ground paprika
Method
1. Rinse and drain your chickpeas, and mash using a fork or potato masher.
2. Combine all the ingredients into a bowl and season with salt and pepper. Mix well.
3. Scoop the smashed chickpea mixture into the lettuce cups and enjoy!
Haloumi and chermoula tray bake
Cooking and prep time: 40 minutes
Serving : 4
Ingredients
- 2 cloves garlic
- 1 large handful fresh coriander (stalks included)
- 1 large handful fresh parsley (stalks included)
- 1 tsp ground paprika
- 1 tsp ground cumin
- ½ lemon, zested and juiced
- 2 ½ tbsp (40ml) extra virgin olive oil
- 1 medium aubergine, cut into 2cm cubes
- 2 courgettes, cut into 2cm cubes
- 2 red peppers, cut into 2cm pieces
- 1 red onion, cut into 2cm chunks
- 1 x 400g tin of chickpeas, drained
- 1 block halloumi, sliced
- ½ lemon, juiced
Method
1. Preheat the oven to 200°C/180°C fan.
2. Prepare the chermoula by adding the garlic, coriander, parsley, paprika, cumin, lemon zest, juice, olive oil, and a pinch of salt and pepper to a blender, and blend until smooth.
3. In a baking dish, combine the aubergine, zucchini, red pepper, red onion, and chickpeas, and mix through the chermoula evenly. Bake in the oven for 30-40mins, or until the vegetables have softened.
4. Add the sliced halloumi on top of the vegetables and bake for a further 15mins, or until the halloumi is lightly golden. Serve with a squeeze of lemon.
Dinner
Tofu pad thai
Cooking and prep time: 30 minutes
Serving : 2
Ingredients
- 200g firm tofu
- 50g thick brown rice noodles
- 2 tsp tamarind paste
- 1.5 tsp fish sauce
- 1 tbsp oyster sauce
- 2 tbsp peanut butter (crunchy or smooth)
- 1 tbsp extra virgin olive oil or coconut oil
- 1 clove garlic, minced
- 1 small red chilli, finely sliced
- 1cm fresh ginger, minced
- 1/2 small brown onion, finely sliced
- 1 egg
- 2 carrots, grated
- 1 large courgette, spiralised (150g pre-bought)
- 1 lagre handful coriander, roughly chopped
- 1 lime sliced, to serve
- 80g beansprouts
- 20g peanuts, to serve
- 2 spring onions, thinly sliced
Method
1. Cut the tofu into 2 thin ‘steaks’ and place between paper towel or tea towels and a heavy object on top, to drain some of the water out of the tofu. Leave for 5-10mins while you prepare the other ingredients.
2. Prepare the brown rice noodles into a large bowl, pour over plenty of boiling water and soak for 5 minutes. Drain and quickly rinse under cold water. Don’t leave them sitting for more than 6mins.
3. Mix the tamarind, fish sauce, oyster sauce and peanut butter into a small bowl and set aside.
4. Cut the tofu into 1-inch cubes and set aside.
5. In a large wok or non-stick frying pan, heat 1 tbsp of oil over medium heat.
6. Fry the garlic, chilli and ginger for 30-60 seconds, or until fragrant. Add the onion and fry for a further minute.
7. Add the tofu and fry for 1-2mins. Push the ingredients to one side of the pan and add the egg to the other side. Using a wooden spoon scramble the egg in the pan before mixing with the rest of the ingredients.
8. Add the carrots, courgette and cook for 2mins.
9. Add the noodles, sauce, spring onions and finally toss in the bean sprouts and coriander leaves. Cook for 2mins, or until just heated through.
10. Serve with lime wedges and crushed peanuts on top
Miso beef skewers
Cooking and prep time: 20 minutes
Serving : 4
Ingredients
- 500g beef fillet
- 2 tbsp miso paste
- 2 tbsp soy sauce
- 2 ½ tbsp rice vinegar
- 1 tsp sesame oil
- 2 tbsp coconut oil
- 2 garlic cloves, roughly chopped
- 1cm ginger, minced
- 1 small red onion, sliced
- ¼ tsp ground cayenne pepper
- 175g baby corn, sliced in half
- 2 pak choi bulbs, sliced lengthways
- 200g mangetout
- 1 tbsp soy sauce
- 1 tbsp sesame seeds (optional)
- 1 small handful fresh coriander, whole
- 200g precooked brown rice (optional)
Method
1. Prepare the beef fillets by cutting them in half and then along the halves in 2cm cubes. Add the cubes to skewers and set aside.
2. Mix the miso paste, soy, rice vinegar, and sesame oil until a smooth paste has formed. Do not add salt as the marinade will be salty from the miso and soy.
3. Cover the beef skewers with the marinade, and let them sit while preparing the vegetables.
4. Heat 1 tbsp of oil in a wok, over high heat. Fry the garlic and ginger for 30- 60secs, or until golden. Add the red onion, cayenne, and baby corn, and cook for 2-3mins.
5. Add the sliced pak choi, mangetout, and soy sauce and cook for a further 2-3mins. Take off the heat and add the sesame seeds (if using) and coriander.
6. Heat the other 1 tbsp of oil in a grill or frying pan, over high heat. Add the marinated beef skewers and cook for 8mins, or until the outsides start to caramelise. Be careful of spitting, cover with a lid if you can. Otherwise, add a small splash of water when it starts to spit as this will reduce the spitting.
7. Serve with the vegetables and 1 portion of brown rice (if using).
Snack
Mackerel with rye crisps
Prep time: 15 minutes
Serving : 2
Ingredients
- 1 red onion, thinly sliced
- 30-50ml apple cider vinegar
- 2 smoked mackerel fillets, flaked
- ¼ tsp ground cayenne pepper
- 40g Philadelphia cream cheese
- ½ lemon, juiced and zested
- 6 rye crisps
- 2 tbsp fresh dill, roughly chopped
- ½ cucumber, sliced
- 1 handful mixed lettuce
Method
1. In a shallow bowl, add the red onion and cover with apple cider vinegar. Leave this to pickle while you prepare your mackerel.
2. In a medium-sized mixing bowl, combine the smoked mackerel, cayenne, cream cheese, lemon juice, and lemon zest. Mix well to combine, and season with salt and pepper.
3. Arrange your rye crisps with the mixed lettuce, cucumber, mackerel, and pickled onion, and top with fresh dill.
Beetroot hummus
Prep time: 15 minutes
Serving : 4
Ingredients
- 1 x 400g tin chickpeas, rinsed and drained
- 2 large cloves garlic, peeled
- 300g cooked beetroot, or 3-4 precooked beetroot balls
- 1 tbsp tahini paste
- 2 tsp ground cumin
- 2 tbsp lemon juice
- 2 tbsp extra virgin olive oil
- 1 small handful fresh parsley or mint, roughly chopped to serve
Method
1. Add all ingredients to a food processor or blender, and season well with salt and pepper.
2. Blend or blitz until smooth. Adjust seasoning to taste, and blend or blitz again.
Dessert
Baked figs, mascarpone and pistachio
Prep time: 20 minutes
Serving : 4
Ingredients
- 4 figs, halved
- 1 tbsp butter
- 100ml double cream (whip it)
- 125ml fold in mascarpone
- 1 orange, juiced
- ½ tsp ground cinnamon
- 1 tsp vanilla paste
- 4 tbsp pistachios, roughly chopped
Method
1. Preheat the oven to 200°C/180°C fan.
2. Place the fig halves skin side down in a non-stick baking tray, cover with butter, and cook for 15-20mins, or until golden and releasing juice.
3. Take cold cream out of the fridge and whip it for roughly 3mins, until lovely and thick.
4. Fold the mascarpone into the whipped cream until no lumps appear. Add the orange juice, cinnamon and vanilla and lightly mix until it’s all combined.
5. Serve a heaping tbsp size portion of the mascarpone mixture, top with warm baked figs and cover with roughly chopped pistachios.
