Menopause-Friendly Diets: Protein, Fiber, Balanced Plate, Mediterranean Meals, Blood Sugar & Hot-Flash Triggers | The Menopause Reset Podcast
Menopause-friendly eating doesn’t need strict rules. In this episode of The Menopause Reset Podcast, hosts Susan and Karen share simple, repeatable meal patterns that support energy, mood, and body composition in perimenopause and menopause.What we cover Balanced plate method: half non-starchy veg, 1/4 protein, 1/4 smart carbs + a thumb of healthy fat. Targets: ~20–30 g protein/meal, 25–30 g fiber/day, caffeine by noon, alcohol with dinner not as a nightcap. Easy meals: protein-forward breakfasts (Greek yogurt + berries + nuts; eggs + veggies; protein smoothie), bowl-style lunches, Mediterranean-leaning dinners. Smart carbs: whole grains, beans, lentils, fruit, potatoes with skin—paired with protein and fiber; save sweets for after meals. Craving control: protein+produce snacks (apple + PB, cottage cheese + pineapple, carrots + hummus) and 10-minute post-meal walks. Plant-based swaps: tofu, tempeh, lentils, chickpeas, edamame, seitan; fortified soy milk/yogurt for calcium and vitamin D. Bones & labs: food-first calcium, discuss vitamin D testing, keep protein consistent; hydrate well. Hot-flash triggers: track patterns with wine, spicy foods, large late dinners; adjust timing instead of banning favorites. Special cases: prediabetes/PCOS—emphasize breakfast protein, high fiber, short walks after meals, consider smaller evening starch.Try this tonight: make a protein-and-vegetables dinner, take a 10-minute walk after, set out a water bottle, and plan a smaller morning coffee.This week: repeat a protein-forward breakfast five days, pack one protein+produce snack daily, cook two Mediterranean-style dinners, log any hot-flash triggers, and keep alcohol with dinner only.Keywords: menopause diet, perimenopause diet, midlife metabolism, balanced plate, protein, fiber, Mediterranean diet, blood sugar, insulin sensitivity, hot flashes, night sweats, caffeine cutoff, alcohol timing, PCOS, prediabetes, women over 40, women’s health podcast, The Menopause Reset Podcast.Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share it with a friend building calmer meals in midlife.Next episode: Alcohol, Coffee & Hot Flashes — timing, dose, and smart swaps that keep life enjoyable.Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.