Menopause Diet - 5 Day Plan 1 - Add Your Own Salad Greens

Peri + Post Menopause Diet Meal Plan — Menu 1 (Favourites)

Feel like yourself again

Perimenopause and menopause bring a frustrating shift: stubborn weight around the middle, disrupted sleep, low energy, mood swings that seem to come from nowhere, and a body that no longer responds to the "eat less, move more" advice that used to work. This 5 day menu was built specifically for that stage of life — to help you lose weight (especially belly fat), sleep better, steady your energy and mood, and support healthy ageing, without the guesswork.

How it works

This is an anti-inflammatory menu, high in protein and fibre and calorie-controlled, built around the eating patterns that research increasingly links to better hormonal and metabolic health in midlife. It also incorporates a light form of intermittent fasting — you'll skip breakfast on 2 of the 5 days — to support fat burning and metabolic health, while the higher protein content across every meal keeps hunger genuinely at bay, so the fast never feels like a struggle.

Inside, you'll find a curated selection of our most-loved meals — the ones our customers reorder again and again — packaged into an easy, done-for-you 5 day menu. No planning, no shopping, no decision fatigue. Just open the fridge or freezer and eat.

What's included

• 5 days of chef-prepared meals designed around anti-inflammatory, high-protein, high-fibre principles
• Breakfast skipped on 2 days as part of a gentle intermittent fasting structure to support fat loss
• Macros for this menu (incl salad greens), average per day - 872 calories, 68g protein, 42g fat, 49g carbohydrate, 16g fibre
• Note - salad greens not included — grab a bag of greens or create your own leafy salad base - a fresh, simple way to boost fibre + nutrients for your salads on days 1-3

How to store your meals

Your meals arrive ready to go straight into your fridge and freezer:

• Place Days 1–3 in the fridge
• Place the remaining days in the freezer
• Each evening, move the next day's meals into the fridge to defrost (stand containers upright)

Make it yours

Not a fan of a particular meal? You can swap up to 3 meals in this plan — just tell us which meal to swap and what you'd like instead. If you'd prefer to swap more than 3 meals, or build your menu entirely from scratch, our Build Your Own Plan gives you full control to create a plan around exactly what you love.