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The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness
Minimize the symptoms of perimenopause and menopause naturally through a sustainable, enjoyable eating plan, physical activity, and other beneficial lifestyle habits
“My friends and well-respected colleagues have written The Menopause Diet Plan to help you feel healthier, happier, and more confident during this change in your life.”—Maye Musk, MS, RDN, and author of A Woman Makes a Plan
Menopause is uncharted territory for women, and it can be difficult to know how to ease the effects of hormonal changes that can often start in your 40s. With honesty and optimism, The Menopause Diet Plan encourages a positive, fad-free approach to managing your physical and emotional health during perimenopause and menopause. It highlights current scientific knowledge about the best diet and lifestyle choices to manage your weight; keep your heart, brain, and bones healthy; and decrease the risk for cancer and other chronic conditions. It also offers natural strategies to help diminish hot flashes, manage sleep difficulties and mood swings, improve energy, and more.
The Menopause Diet Plan takes a unique approach to eating before, during, and after menopause. Registered dietitians Hillary Wright and Elizabeth Ward provide a customizable, plant-based eating plan that is rich in protein, fiber, and other beneficial nutrients, moderate in carbohydrates, and low in saturated fat, sodium, and added sugars. Balancing evidence-based advice with real-life circumstances and personal experience, it combines the best of the world's healthiest diets with the latest nutrition research for women in the menopause transition. Recipes such as Peanut Butter Smoothie, Chicken Italiano, and Chocolate Oatmeal Energy Balls make it easier to eat delicious, satisfying foods that nourish your body.
With a comprehensive approach to better health, The Menopause Diet Plan helps women take charge of their well-being and live life to the fullest.
“My friends and well-respected colleagues have written The Menopause Diet Plan to help you feel healthier, happier, and more confident during this change in your life.”—Maye Musk, MS, RDN, and author of A Woman Makes a Plan
Menopause is uncharted territory for women, and it can be difficult to know how to ease the effects of hormonal changes that can often start in your 40s. With honesty and optimism, The Menopause Diet Plan encourages a positive, fad-free approach to managing your physical and emotional health during perimenopause and menopause. It highlights current scientific knowledge about the best diet and lifestyle choices to manage your weight; keep your heart, brain, and bones healthy; and decrease the risk for cancer and other chronic conditions. It also offers natural strategies to help diminish hot flashes, manage sleep difficulties and mood swings, improve energy, and more.
The Menopause Diet Plan takes a unique approach to eating before, during, and after menopause. Registered dietitians Hillary Wright and Elizabeth Ward provide a customizable, plant-based eating plan that is rich in protein, fiber, and other beneficial nutrients, moderate in carbohydrates, and low in saturated fat, sodium, and added sugars. Balancing evidence-based advice with real-life circumstances and personal experience, it combines the best of the world's healthiest diets with the latest nutrition research for women in the menopause transition. Recipes such as Peanut Butter Smoothie, Chicken Italiano, and Chocolate Oatmeal Energy Balls make it easier to eat delicious, satisfying foods that nourish your body.
With a comprehensive approach to better health, The Menopause Diet Plan helps women take charge of their well-being and live life to the fullest.
352 pages, Paperback
First published September 8, 2020
163 people are currently reading
142 people want to read
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Displaying 1 - 19 of 19 reviews
April 29, 2020
This was a big bust for me. The authors say again and again that their diet plan is based on a combination of the DASH diet and the Mediterranean diet, and they call it "plant based" repeatedly, but the actual diet plan at the end (which is a very short section of the book) is very much traditional Standard American food, with calorie restricted diets of 1200, 1400 or 1600 calories that are heavy on carbs, meat, dairy and eggs and light on plants (especially vegetables). There are a few recipes at the end, but they're the standard Weight Watchers 1980's recipes in my book, full of ingredients that the diets they claim they're emulating specifically limit. And those recipes? There are very few of them and no photos at all.
The bulk of the book is not about menopause at all but about every health concern you may have after your 40's and what the standard American health advice is about it. They regurgitate all the stuff you can find on any health organization website or the standard "my plate" stuff. They talk about issues like cancer and then give the really standard advice on how to avoid it. They recommend lots of grains and protein, with few vegetables. The 1600 calorie a day plan calls for two servings of vegetables a day(!). How can you compare this to the Mediterranean diet or call it plant based? Four servings of "healthy" carbs like bagels and crackers are included though. There is no mention ever in the book about issues like eating organic or avoiding GMOs, even when they're recommending canola oil and soy products. How do you have a chapter on avoiding cancer in a book about nutrition and never once mention the (even possible) benefits of eating organic? And why go on about all the benefits of diets that are known for being heavy on vegetables and healthy fats like olive oil but very light on meat and dairy, and then have all your meal plans full of meat and dairy? They seem to have just slapped buzz words onto this book.
At one point, one of the authors even said that their own diet plan probably can't include enough protein because while researching the book she found out she's not eating nearly enough protein and has started adding protein powder to her breakfast every day. I'm supposed to trust these people to know what I need to do, when they only change their own eating after researching for the very book they're writing?
I was so baffled by the end of this book about the frankly tired, outdated, standard calorie-counting, traditional food advice given that I clicked on the link to one of the author's web sites -- and discovered that she's a paid "advisor" and has financial relationships with a huge host of industry groups including a dairy company, an egg organization, Pfizer, a baby formula company, the raisin board and a bunch of others. Oh.
Yeah, I won't be using much of anything from this book. Sorry, I found it outdated and suspect, and also just didn't provide very many recipes or much helpful information about menopause.
Two stars instead of one because there is good basic information about issues like cancer, exercise, bone health, the role of vitamins, etc. for those who need more information about these topics. But even then, there's much better stuff out there.
I read a temporary digital ARC of this book for the purpose of review.
The bulk of the book is not about menopause at all but about every health concern you may have after your 40's and what the standard American health advice is about it. They regurgitate all the stuff you can find on any health organization website or the standard "my plate" stuff. They talk about issues like cancer and then give the really standard advice on how to avoid it. They recommend lots of grains and protein, with few vegetables. The 1600 calorie a day plan calls for two servings of vegetables a day(!). How can you compare this to the Mediterranean diet or call it plant based? Four servings of "healthy" carbs like bagels and crackers are included though. There is no mention ever in the book about issues like eating organic or avoiding GMOs, even when they're recommending canola oil and soy products. How do you have a chapter on avoiding cancer in a book about nutrition and never once mention the (even possible) benefits of eating organic? And why go on about all the benefits of diets that are known for being heavy on vegetables and healthy fats like olive oil but very light on meat and dairy, and then have all your meal plans full of meat and dairy? They seem to have just slapped buzz words onto this book.
At one point, one of the authors even said that their own diet plan probably can't include enough protein because while researching the book she found out she's not eating nearly enough protein and has started adding protein powder to her breakfast every day. I'm supposed to trust these people to know what I need to do, when they only change their own eating after researching for the very book they're writing?
I was so baffled by the end of this book about the frankly tired, outdated, standard calorie-counting, traditional food advice given that I clicked on the link to one of the author's web sites -- and discovered that she's a paid "advisor" and has financial relationships with a huge host of industry groups including a dairy company, an egg organization, Pfizer, a baby formula company, the raisin board and a bunch of others. Oh.
Yeah, I won't be using much of anything from this book. Sorry, I found it outdated and suspect, and also just didn't provide very many recipes or much helpful information about menopause.
Two stars instead of one because there is good basic information about issues like cancer, exercise, bone health, the role of vitamins, etc. for those who need more information about these topics. But even then, there's much better stuff out there.
I read a temporary digital ARC of this book for the purpose of review.
September 11, 2020
This guide is sensibly and reliably written by two postmenopausal woman dieticians. The authors explain medical information in a clear way and guidelines to how food choices, exercise, and other factors can help with uncomfortable and sometimes health-damaging effects of perimenopause and menopause. The tone is friendly and clear, various health risks each get their own chapter with good explanations and suggestions, the authors add tips and experiences of their own. The book ends with many recipes including ideas for quick lunches, snacks, and so on. Nothing here is unique but it's all in one place, convenient and supportive for those in menopause or perimenopause.
July 10, 2022
The beginning of the book feels like filler. There was a lot of information which I suppose was useful, but was clinical and not the burning question I wanted answered. I gained a LOT of weight transitioning to menopause. Since I have always enjoyed a healthy active life I was at a loss as to what to do with my changing needs. With that said, it finally did get to the suggestions I was looking for (albeit towards the end of the book). I’ve already made some adjustments to my diet based on this book. I’ve tried some of the recipes and I’m looking forward to trying more of them. Oddly, I feel like I’m eating more, but based on My Fitness Pal I am consuming less calories. I’m trying the 1600 calorie plan until I reduce to a healthier weight for my height. I’ve read another book on menopause and this one contained the same information and got to the diet questions I was seeking answers to. I think this would make for an excellent reference book. It’s one to keep to refer back to later.
October 16, 2020
This is a non nonsense, real-life approach to weight loss for women 40ish plus. There is a lot of valuable information on a topic that is not talked about nearly enough. In a world full of misinformation and people trying to sell the magic weight loss pill, I for one truly appreciate this practical approach from two women who are not only professionals but who have been through it themselves. Amen!
October 10, 2020
I found this to be a comprehensive overview of the symptoms of perimenopause, including the dietary influences and impact on those symptoms. I found the nutrition information interesting and useful, but I did not attempt any of the menu plans or recipes shared in the back. This would make a good reference book as one goes through the changes of life.
June 3, 2020
I was actually really surprised by how much i reference this book. Half of the book is all theory and background behind menopause and what your body needs. The other half is all an eating plan. I already follow a low carb plan but this really helped give me ideas to follow a more concise plan. There are samples meals and then alternative options, food substitutions and easy to follow instructions. I followed this a few days before I wrote the review, and I feel like it really gave me more energy!
April 20, 2020
A very informative book on easing your way through menopause. Filled with great diet tips and advice on staying healthy and living longer. Wonderful recipes with easy to find ingredients. A worthwhile read.
December 15, 2020
Exercise more, eat less and make better food choices in order to lose the weight one inevitably gains after menopause. Ends with meal ideas based on daily caloric needs.
July 14, 2020
Let me start by saying that there is absolutely nothing revolutionary about this book.
It is another unnecessary book on Diet, full of information that is highly available everywhere.
But lets assume that one does not have access nor time to compile all the information related to menopause.
This books starts by offering interesting data about ‘the change’ we all women have to go through eventually.
However, most of the information is presented as ‘may’ and ‘might’ … no certaintainty is ever established.
Chapter 6 on curbing the cancer risks which starts by ‘menopause does not cause cancer however the risks increase because women are getting older”. A whole chapter about lowering your risks of cancer by taking care of yourself, eating less and moving more.
Chapter 5 and Chapter 10 are full of redundancies about the right supplement a women needs to protect her brain, her heart and her bones.
There is a whole Chapter on hydration that resume into three words “dont drink Alcohol”. Not forbidden but so so bad for you you wont want it.
The beauty and value of exercise is carried throughout. With an extremely confusing subchapter on the amount of protein one needs when lifting weight and carrying on extraneous exercise ( The American recommendation falls short with 0.32g/pound, the European recommendation might be right with 1.2g/pound ) but not to worry the Menopause Diet took it all into consideration.
Talking about protein, the first 9 Chapters insist on a Plant based diet in which red meat needs to be extremely limited to favor plant proteins until we reach Chapter 10 which explain that the necessary daily amount of protein needed simply cannot be met by plant protein so back to meat/chicken/seafood.
Finally we get to the meat of the diet (pun intended ) aka TMD (why we needed another acronym is unclear )
One had to read through 10 full Chapters of ’scary' information related to general health, diabetes ins and outs, cancer, brain issues, heart issues bones issues, supplements,the importance of exercise …. BEFORE getting a taste ( pun intended ) of what the Menopause Diet Plan ( MDP) is.
The Diet !!
1- "Is so flexible and adaptable it is possible to customize it from vegan to vegetarian to plant base to traditional !"
2- "We take the 80/20 approach to healthful eating” eat what does the body good 80% of the time allocating space for pleasure food.
there are three ways to follow the diet : A healthful eating plan ( ?? ) , The plate (1/2 plate veggies and fruits, 1/4 proteins, 1/4 healthy fats and grains) , The calories Counting plan ( 1600/1800/2000 calories ) and the
3- keep a journal- manage your expectations - stay positive - you’re not alone
The last Chapter of the book is dedicated to recipes to help you survive the Menopause Diet Plan. These recipes are so standard ( oatmeal, spaghetti, stir fry, burgers ) and use all-purpose flour, oils, and the whole gamat of average recipes they are not worth the effort.
In summary, my three major pet peeves :
1- It is NOT a simple book to read, it is full of numbers and data who contradict each other which makes it difficult to remember.
2- Most studies listed are irrelevant studies ran by someone somewhere in the world OR they are studies so well established that they are spalshed in all the summer magazines. Nothing new was presented.
3- For every information a negative was pointed out … you choose the plate diet .. well cannot be accurate if you dont weight everything, you choose the calories diet … well the real number youre gonna need depends on so much .. your age, activity, metabolism, your expectations …Nothing was ever given in do and dont, or yes or no … always in the spirit of flexibility, adaptability which leaves one thinking ‘what do i do now ?'
4- Most Chapters contain charts to help you make the right decision … the One on drinking present calories/drink ( please note that a Vodka Soda is 133 calories regardless of the amount you drink ). The Chapter on calcium present a chart on where to find the most calcium per serving ( please note that the information is incorrect here. Faye contains more calcium that a fat free yogurt) or the Chapter on Proteins present a chart on where to find the most protein source. You get the idea.
“ultimately you need to figure out what works best for you. It is important however to realize that after menopause you will need fewer calories”
you’re on your own !! a whole book for that !.
I am thankful to have receive this ARC in exchange for my honest opinion.
It is another unnecessary book on Diet, full of information that is highly available everywhere.
But lets assume that one does not have access nor time to compile all the information related to menopause.
This books starts by offering interesting data about ‘the change’ we all women have to go through eventually.
However, most of the information is presented as ‘may’ and ‘might’ … no certaintainty is ever established.
Chapter 6 on curbing the cancer risks which starts by ‘menopause does not cause cancer however the risks increase because women are getting older”. A whole chapter about lowering your risks of cancer by taking care of yourself, eating less and moving more.
Chapter 5 and Chapter 10 are full of redundancies about the right supplement a women needs to protect her brain, her heart and her bones.
There is a whole Chapter on hydration that resume into three words “dont drink Alcohol”. Not forbidden but so so bad for you you wont want it.
The beauty and value of exercise is carried throughout. With an extremely confusing subchapter on the amount of protein one needs when lifting weight and carrying on extraneous exercise ( The American recommendation falls short with 0.32g/pound, the European recommendation might be right with 1.2g/pound ) but not to worry the Menopause Diet took it all into consideration.
Talking about protein, the first 9 Chapters insist on a Plant based diet in which red meat needs to be extremely limited to favor plant proteins until we reach Chapter 10 which explain that the necessary daily amount of protein needed simply cannot be met by plant protein so back to meat/chicken/seafood.
Finally we get to the meat of the diet (pun intended ) aka TMD (why we needed another acronym is unclear )
One had to read through 10 full Chapters of ’scary' information related to general health, diabetes ins and outs, cancer, brain issues, heart issues bones issues, supplements,the importance of exercise …. BEFORE getting a taste ( pun intended ) of what the Menopause Diet Plan ( MDP) is.
The Diet !!
1- "Is so flexible and adaptable it is possible to customize it from vegan to vegetarian to plant base to traditional !"
2- "We take the 80/20 approach to healthful eating” eat what does the body good 80% of the time allocating space for pleasure food.
there are three ways to follow the diet : A healthful eating plan ( ?? ) , The plate (1/2 plate veggies and fruits, 1/4 proteins, 1/4 healthy fats and grains) , The calories Counting plan ( 1600/1800/2000 calories ) and the
3- keep a journal- manage your expectations - stay positive - you’re not alone
The last Chapter of the book is dedicated to recipes to help you survive the Menopause Diet Plan. These recipes are so standard ( oatmeal, spaghetti, stir fry, burgers ) and use all-purpose flour, oils, and the whole gamat of average recipes they are not worth the effort.
In summary, my three major pet peeves :
1- It is NOT a simple book to read, it is full of numbers and data who contradict each other which makes it difficult to remember.
2- Most studies listed are irrelevant studies ran by someone somewhere in the world OR they are studies so well established that they are spalshed in all the summer magazines. Nothing new was presented.
3- For every information a negative was pointed out … you choose the plate diet .. well cannot be accurate if you dont weight everything, you choose the calories diet … well the real number youre gonna need depends on so much .. your age, activity, metabolism, your expectations …Nothing was ever given in do and dont, or yes or no … always in the spirit of flexibility, adaptability which leaves one thinking ‘what do i do now ?'
4- Most Chapters contain charts to help you make the right decision … the One on drinking present calories/drink ( please note that a Vodka Soda is 133 calories regardless of the amount you drink ). The Chapter on calcium present a chart on where to find the most calcium per serving ( please note that the information is incorrect here. Faye contains more calcium that a fat free yogurt) or the Chapter on Proteins present a chart on where to find the most protein source. You get the idea.
“ultimately you need to figure out what works best for you. It is important however to realize that after menopause you will need fewer calories”
you’re on your own !! a whole book for that !.
I am thankful to have receive this ARC in exchange for my honest opinion.
June 17, 2020
I received an ARC (Advanced Reader Copy) of The Menopause Diet Plan by Hillary Wright, M.Ed., RDN and Elizabeth M. Ward M.S., R.D. from NetGalley.
I was looking for new information on this topic (menopause,) but really did not learn anything new from this book. However, if you're looking for more information on healthier eating habits and learning more about health concerns as you age, this book is for you! Topics covered are heart health, lowering your risks for diabetes and cancer, healthy bones, being cognizant of what you're drinking, physical activity and dietary supplements. All of these topics are covered in relation to menopause. The last two chapters are dedicated to the Menopause Diet Plan and provide eating tips and recipes.
Both authors are registered dieticians and present the topics with ease and in a way you can understand the subjects at hand. There are many studies and facts that are cited throughout the book, as well as a helpful resource list at the back of the book.
This is definitely a good book to have on your shelf for reference to look back on. I found myself highlighting things that I want to remember about specific vitamins and dietary supplements. I would definitely want my daughters to read this book when they are a bit older to understand the importance of all the topics discussed in this book!
I was looking for new information on this topic (menopause,) but really did not learn anything new from this book. However, if you're looking for more information on healthier eating habits and learning more about health concerns as you age, this book is for you! Topics covered are heart health, lowering your risks for diabetes and cancer, healthy bones, being cognizant of what you're drinking, physical activity and dietary supplements. All of these topics are covered in relation to menopause. The last two chapters are dedicated to the Menopause Diet Plan and provide eating tips and recipes.
Both authors are registered dieticians and present the topics with ease and in a way you can understand the subjects at hand. There are many studies and facts that are cited throughout the book, as well as a helpful resource list at the back of the book.
This is definitely a good book to have on your shelf for reference to look back on. I found myself highlighting things that I want to remember about specific vitamins and dietary supplements. I would definitely want my daughters to read this book when they are a bit older to understand the importance of all the topics discussed in this book!
April 28, 2020
Thanks to the publisher for an ARC to read and give my honest opinion. This book offers a menopause diet plan and factual information using the Mediterranean Diet, or the DASH diet plan. The book offers consistent sourcing of the problems associated with weight gain during premenopausal and menopause.
What did I like? With the variety of issues found at menopause I find it risky to change diet to the Mediterranean diet versus Keto. Of course if you already have a wealth of health issues then the DASH diet is probably a better choice, not to mention raising your dietary supplements with vitamins. My biggest challenge is portion control since I hate this current bloated feeling after I eat. It seems like no matter the portion, my gut refuses to resist the bloated feeling.
Would I recommend or buy? A wealth of information but honestly nothing new. Instead of keto, the practitioner’s in this book insist DASH diet is a more suitable diet, which I would agree if you don’t already have a weight issue and want to shed pounds. Reduce portions and exercise more just seems to be what everyone says.
Thoughts for the authors? Congratulations on your new release! Thanks so much for a peek!
What did I like? With the variety of issues found at menopause I find it risky to change diet to the Mediterranean diet versus Keto. Of course if you already have a wealth of health issues then the DASH diet is probably a better choice, not to mention raising your dietary supplements with vitamins. My biggest challenge is portion control since I hate this current bloated feeling after I eat. It seems like no matter the portion, my gut refuses to resist the bloated feeling.
Would I recommend or buy? A wealth of information but honestly nothing new. Instead of keto, the practitioner’s in this book insist DASH diet is a more suitable diet, which I would agree if you don’t already have a weight issue and want to shed pounds. Reduce portions and exercise more just seems to be what everyone says.
Thoughts for the authors? Congratulations on your new release! Thanks so much for a peek!
July 15, 2022
Largely disappointing. Lots of contradictions such as saying follow your circadian rhythm’s and eat less at night and then recommending calorie heavy dinners. And nutritionists training is at this point outdated and questionable. Only one chapter to the actual diet and it’s sparse. Better books out there. Only giving two stars because I did get some decent recommendations around other health concerns during this age, but not why I purchased the book. Call it something else lol cause it’s not a diet.
September 7, 2025
The Menopause Diet Plan walks you through so much of the nutrition that is needed by women in this stage of life. The actual plan is a small fraction of the book.
As someone trained in the sciences, I appreciated the level of detail the authors include.
Whether I fully embrace this diet plan is a different story.
Thank you to NetGalley and Rodale Books for the electronic advanced reader copy. Opinions are my own.
As someone trained in the sciences, I appreciated the level of detail the authors include.
Whether I fully embrace this diet plan is a different story.
Thank you to NetGalley and Rodale Books for the electronic advanced reader copy. Opinions are my own.
August 19, 2023
Scientifically-sound, evidence-based and really practical, I found this book to be a great resource for both friends and patients. As an RD, I love to see such great work from colleagues. A must-read for practical advice in this stage of life! Well-done, Hillary and Liz!
November 14, 2022
Okay diet advice, but doesn't feel much different than any other calorie counting diet .
November 4, 2023
Basic but good reminders
November 20, 2024
A fine book for work. A few newer studies referenced I can update in my class materials.
March 1, 2025
Recommended to me by a nurse/nutritionist. Way too much info to absorb in one reading. A good reality check!!!!!
June 4, 2021
Not what I wanted to know. I hate it when a book just speaks to you in medical terms. I'm not a doctor or nurse so I have no idea what you're talking about!!
Displaying 1 - 19 of 19 reviews