A dietitian’s guide to the best menopause diet

Your body’s changing – and nothing feels like it’s working the way it used to. Weight seems to cling to your middle, your metabolism feels slower, and even when you train hard or eat clean, results can feel frustratingly out of reach.

These aren’t failures – they’re shifts.

Perimenopause and menopause bring real hormonal changes that affect how your body stores fat, builds muscle, uses energy, and recovers from stress.

That means the way you train and eat needs to shift, too – not because you’re doing something wrong, but because your biology is evolving.

If that sounds familiar, you’re not imagining it, and you’re not alone. With expert input from sports dietitian Angie Asche, we’ve gathered the best advice on adjusting your diet for this time of life. This guide to nutrition during menopause and perimenopause will help you fuel for strength, support your hormones, and train smarter without extremes or guesswork.

You’re not eating for a smaller you. You’re eating for a stronger you.

The most important parts of your menopause diet

Wherever you are in your menopause journey, these nutrition strategies set the foundation:

More protein to maintain/build muscle:
Estrogen decline accelerates muscle loss. Aim for 1.8–2.0g of protein per kg of body weight per day.

Balance blood sugar:
Combine protein, fiber (a minimum of 25g/day), and healthy fats at every meal to stabilize energy and reduce cravings.

Support recovery:
Refuel with protein and carbs within 60 minutes of training. Hydrate with water + electrolytes throughout the day.

Prioritize bone-supporting nutrients:
Focus on calcium (1300mg/day), vitamin D, and magnesium for bone density and muscle function.

Limit foods that disrupt sleep and mood:
Reduce caffeine, alcohol, and added sugars – especially in the evening.

How to tailor your nutrition to your goal

Your Centr meal plan takes your goal, training load, and sex into account to deliver a macro-balanced week of delicious eating. And perimenopause or menopause shouldn’t change that.

Depending on your overarching goal, try layering these tips into your meal plan:

Lose Fat

• Prioritize nutrient-dense, high-volume foods: Choose foods that are low in calories but high in fiber and water content – like leafy greens, cruciferous vegetables, broth-based soups, and legumes. These fill you up without overloading calories.
• Keep protein high to retain lean mass: Eating more protein helps preserve muscle as you lose fat, which is crucial for maintaining a healthy metabolism.
• Reduce added sugars and refined carbs: These offer little nutritional value and can spike insulin levels, increase cravings, and lead to energy crashes.
• Practice mindful eating, especially in the evening: Hormonal fluctuations can trigger cravings and emotional eating – especially at night. Slow down, eat without distractions, and check in with your hunger cues.

Build Muscle

This is you if your goal on Centr is set to Build Strength or Gain Muscle.

• Spread protein intake evenly across meals and snacks: The best way to hit your protein goals is by having protein present in every meal. Aim for 20–30g each time you eat.
• Time carbs around your workouts: Eat complex carbs before and after training to fuel performance and support muscle recovery.
• Ensure a calorie surplus on training days: To build muscle, your body needs more energy than it burns. Give your body the fuel it needs if you want muscle gain you can see.

Improve Overall Fitness

This is you if your goal on Centr is set to Everyday Strength & Mobility, Stay Healthy & Fit, Get Toned, or Increase Cardio Endurance.

• Stay consistent with balanced meals: Prioritize long-term habits over quick fixes. Eating regular meals with the right macronutrients keeps energy steady and supports sustainable results.
• Focus on recovery nutrition and sleep hygiene: Rest and recovery are key to seeing muscle definition. Include post-workout fuel and aim for 7–9 hours of sleep.
• Prioritize maintenance: Toning isn’t about extreme fat loss or bulking. It’s about refining your current body composition with smart training and supportive nutrition.

Your menopause meal plan: A day on a plate

Here’s how a day might look depending on your goal:

If you’re focused on burning fat:

• Breakfast: Veggie-packed omelette

• Snack: Greek yogurt + berries

• Lunch: Lentil salad with leafy greens

• Snack: Protein ball + herbal tea

• Dinner: Grilled chicken with broccoli salad

If you’re trying to gain muscle:

• Breakfast: Banana & raspberry overnight oats

• Snack: Hard-boiled eggs + apple

• Lunch: Brown rice bowl with salmon

• Snack: Cottage cheese + almonds

• Dinner: Beef stir-fry with mixed vegetables

If you’re in maintenance mode:

• Breakfast: Chia-chai pudding

• Snack: Hummus + carrots

• Lunch: Tuna melt wrap

• Snack: Smoothie with spinach, protein, berries, and nut butter

• Dinner: Coconut tofu with peanut sauce

Want more mealtime inspiration? Explore some of our favorite recipe collections:

• 10 high-protein recipes for stronger bones
• 5 low-carb dinners in 30 minutes or less
• 7 plant-based recipes that are high in protein
• 9 mocktails so good you’ll forget about booze
• 5 drinks for a better night’s sleep

Supplements for perimenopause and menopause

Some nutrients are harder to get through food alone, especially as hormonal shifts affect absorption. Consider the following options, but remember – supplementation should be done in consultation with a healthcare professional.

Creatine: Supports muscle mass, brain function, and strength – particularly beneficial for women 40+.

Calcium & Vitamin D: Essential for post-menopausal bone health.

Magnesium: Aids in muscle recovery, stress management, and sleep.

Omega-3s: Reduce inflammation and support mood.

HRT Considerations: If you’re using hormone therapy, work with your healthcare provider to adjust nutrition needs – especially around bone and cardiovascular health.

Menopause myth-busting & FAQs

Do I need to cut carbs during menopause?
No, but you do need to be more strategic. As estrogen declines, your body becomes slightly more insulin resistant, meaning blood sugar spikes from refined carbs or large meals can be harder to manage. The fix? Stick with fiber-rich, slow-digesting carbs (like oats, legumes, sweet potato, quinoa), pair them with protein and healthy fats, and time them around your workouts.

Got more questions about going low-carb? We’ve covered them all in our ultimate low-carb guide.

Do hormones mean I can’t lose fat?
No, fat loss is still possible in menopause. It may take longer, and you’ll likely need to be more mindful of calorie intake, stress, sleep, and recovery. The most effective approach? Consistent training, high-protein meals, reduced added sugars, and managing hunger hormones through regular eating patterns. Crash dieting will likely backfire.

Can I get rid of my menopause belly?
That midsection weight gain that seems to appear out of nowhere? It’s not your imagination. Hormonal shifts during menopause – particularly the decline in estrogen – can cause your body to store more fat around your abdomen. This is compounded by changes in metabolism, muscle mass, insulin sensitivity, and sometimes sleep and stress levels.

While you can’t “spot reduce” belly fat, you can reduce overall body fat and change your waistline with the right strategies. Focus on:

• Building and maintaining muscle through strength training and high-protein meals

• Managing blood sugar with balanced meals (protein, fiber, healthy fats)

• Prioritizing sleep, stress management, and hydration

• Avoiding extreme diets that slow your metabolism

Fat loss may happen more slowly than before, but it’s entirely – and sustainable – with a performance-focused approach.

What supplements actually help during menopause?
While everybody is different, these evidence-backed supplements support most women during menopause:

• Creatine for muscle strength, cognitive function, and recovery

• Calcium and vitamin D for bone health

• Magnesium for sleep and stress management

• Omega-3s to reduce inflammation and support heart and brain health

Always check with your healthcare provider before starting a new supplement routine.

Is soy safe for menopausal women?
Yes – and it may even help. Whole soy foods like tofu, tempeh, edamame, and miso are rich in phytoestrogens, which can mimic the effects of estrogen in the body. For some women, these foods help reduce symptoms like hot flashes. Unless you have a specific medical condition that restricts soy, it’s a beneficial plant-based protein source.

Should I do intermittent fasting during menopause?
It depends. Some women thrive on time-restricted eating, while others experience more fatigue, irritability, or disrupted sleep. If you try intermittent fasting, keep your eating window flexible, ensure your meals are protein-rich and balanced, and listen to your body. It’s not a one-size-fits-all approach.

Can I build muscle in menopause?
Absolutely. Muscle building is possible – and vital – in menopause. Prioritize resistance training, increase your protein intake, ensure you're eating enough overall (especially on training days), and support your efforts with rest and recovery. You may need to work harder than in your 20s, but the gains are well worth it.

Do I need to count calories or track macros?
Not necessarily. Some people find tracking helpful for awareness; others find it stressful. Centr’s meal plans are designed to deliver the right macronutrient balance for your goal, so you don’t need to count every gram. Focus on the quality and consistency of your meals instead.

Is a plant-based diet OK during menopause?
Yes, a well-planned plant-based diet can support your protein, fiber, and micronutrient needs. Include soy products, legumes, seeds, whole grains, and a wide variety of vegetables to meet your goals. Just ensure you're getting enough total protein across the day and consider B12 and iron supplementation if needed.

Want more perimenopause & menopause support?

• Train for this phase of your life with Menopause Strength in the Centr App
• Cut back on alcohol with our favorite no-alc cocktail recipes
• Become a low-carb expert with our ultimate guide (including delicious meal ideas)
• Thrive through perimenopause and menopause with our go-to guide