Menopause Diet - 5 Day Plan 1 - with Salad Greens

Peri + Post Menopause Diet Meal Plan — Menu 1 (Favourites, Salad Greens Included)

Everything taken care of, right down to the greens

Perimenopause and menopause change the rules — stubborn weight around the middle, restless sleep, flat energy, mood swings out of nowhere, and a body that stops responding to the diets that used to work. This 5 day menu was designed for exactly that stage of life, with one less thing to think about: your salad greens are already included, so there's nothing extra to buy and nothing left out of the fridge.

The approach

Every meal in this menu is anti-inflammatory, high in protein and fibre, and calorie-controlled — the eating pattern most closely linked to better hormonal and metabolic health in midlife. We've also built in a light form of intermittent fasting: breakfast is skipped on 2 of the 5 days, supporting fat burning and metabolic health, while the protein in every meal keeps you satisfied so the fast doesn't feel like deprivation.

We've pulled together 5 days of our customers' most-loved meals into one complete menu — salad greens included — so there's truly nothing to plan, shop for, or top up. Open the fridge or freezer, and it's all there.

What's included

• 5 days of chef-prepared meals built on anti-inflammatory, high-protein, high-fibre principles
• Breakfast skipped on 2 days as part of a gentle intermittent fasting structure to support fat loss
• Salad greens included with every meal that calls for them — no extra shopping required
• Macronutrients for this menu (daily average) - calories 872, protein 68g, fat 42g, carb 49g, fibre 16g

Storing your meals

Your meals arrive ready for the 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)
• Salad greens should also be kept in the fridge

Make it yours

Prefer a different meal here or there? You can swap up to 3 meals in this plan — just tell us which one to swap and what you'd like instead. Want to swap more than 3, or build the whole menu yourself? Our Build Your Own Plan lets you choose every meal from scratch.