Menopause Wellness Hub
The 28-Day Anti-Inflammatory Meal Plan
Four weeks of real food, built on anti-inflammatory principles — with breakfasts, lunches, dinners, and snacks for every day.
How This Plan Works
The Real Food Science Principles
This plan is a practical framework, not a rigid prescription. Every day is built around five core principles that create an anti-inflammatory nutritional environment — without restriction, elimination, or complicated rules.
Protein at Every Meal
Supports muscle mass, blood sugar stability, and satiety. Aim for 25–35g per meal.
Colour on Every Plate
Different coloured vegetables provide different phytonutrients and anti-inflammatory compounds.
Healthy Fat Daily
Olive oil, avocado, nuts, and oily fish support hormone production and reduce inflammation.
Fermented Food Daily
Live yoghurt, kefir, kimchi, or sauerkraut — gut health is central to every symptom.
Fibre at Every Meal
Vegetables, legumes, oats, and seeds — aim for 25–30g daily to support gut and hormones.
Flexibility note: Swap any meal for another within the same week, or repeat meals you enjoy. The goal is the overall pattern — not perfection on any single day. If you miss a day, simply continue from where you left off.
Week 1 — Foundation
This week is about establishing the basics: protein at every meal, vegetables at lunch and dinner, and one fermented food daily. Keep it simple and repeatable.
| Meal | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Breakfast | Greek yoghurt with blueberries, walnuts & ground flaxseed | Scrambled eggs (2) on sourdough with avocado & spinach | Overnight oats with chia seeds, almond butter & banana | Smoked salmon with poached eggs & wilted spinach | Greek yoghurt with mixed berries, pumpkin seeds & honey | Veggie omelette (2 eggs) with mushrooms, peppers & feta | Bircher muesli with grated apple, kefir & almonds |
| Lunch | Lentil & vegetable soup with sourdough | Chicken & avocado salad with olive oil dressing | Sardines on rye with cucumber, tomato & rocket | Roasted vegetable & chickpea bowl with tahini | Leftover lentil soup with a boiled egg | Smoked mackerel pâté with oatcakes & salad | Roast chicken salad with walnuts, apple & mustard dressing |
| Dinner | Baked salmon with roasted sweet potato & broccoli | Chicken thigh traybake with Mediterranean vegetables & olives | Lentil dhal with spinach, turmeric & brown rice | Grilled mackerel with roasted beetroot & green beans | Turkey mince stir-fry with bok choy, ginger & tamari | Slow-cooked lamb with root vegetables & rosemary | Baked cod with tomato & butter bean stew |
| Snack | Apple with almond butter | Handful of walnuts & a square of dark chocolate | Carrot sticks with hummus | Kefir with a handful of berries | Oatcakes with cottage cheese | Celery with almond butter | Mixed nuts & a piece of fruit |
Week 1 focus: Ground flaxseed is your secret weapon this week — add 1–2 tablespoons to yoghurt, porridge, or smoothies daily. It provides phytoestrogens (lignans), omega-3 ALA, and fibre. Buy it pre-ground or grind fresh for best absorption.
Week 2 — Build
This week introduces more variety in fermented foods and increases legume intake. Legumes (lentils, chickpeas, beans) are one of the most powerful anti-inflammatory food groups for menopausal women.
| Meal | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Breakfast | Kefir smoothie with banana, spinach, chia seeds & almond butter | Poached eggs on rye with sauerkraut & smoked salmon | Porridge with ground flaxseed, cinnamon, walnuts & berries | Cottage cheese with cucumber, tomatoes & pumpkin seeds | Scrambled eggs with turmeric, spinach & sourdough | Coconut yoghurt with mango, macadamia nuts & flaxseed | Shakshuka (eggs in spiced tomato sauce) with sourdough |
| Lunch | Chickpea & roasted pepper salad with feta & olive oil | Miso soup with tofu, seaweed & brown rice | Tuna & white bean salad with capers & lemon | Roasted squash & lentil soup | Chicken & kimchi bowl with brown rice & sesame | Smoked salmon & avocado wrap with rocket | Leftover roast with roasted vegetables & tahini |
| Dinner | Salmon & vegetable Thai green curry with brown rice | Beef & vegetable stew with root vegetables & barley | Tempeh stir-fry with broccoli, ginger, garlic & tamari | Baked chicken thighs with preserved lemon & olives | Prawn & courgette pasta with cherry tomatoes & basil | Lamb koftas with tzatziki, tabbouleh & flatbread | Slow-roast chicken with roasted root vegetables & gravy |
| Snack | Kefir with a handful of blueberries | Oatcakes with smoked mackerel pâté | Edamame with sea salt | Apple with a small handful of almonds | Dark chocolate (2 squares) & walnuts | Hummus with vegetable crudités | Greek yoghurt with honey & pumpkin seeds |
Week 2 focus: Introduce fermented soy this week — miso, tempeh, or edamame. Fermented soy provides isoflavones (a type of phytoestrogen) alongside beneficial bacteria. Miso soup takes 5 minutes and makes an excellent lunch base or warming snack.
Week 3 — Deepen
This week focuses on bone-supportive foods and increasing the diversity of vegetables on your plate. Research shows that eating 30+ different plant foods per week significantly improves gut microbiome diversity.
| Meal | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Breakfast | Sardines on sourdough with sliced tomato & lemon | Greek yoghurt with prunes (5), walnuts & cinnamon | Veggie frittata (eggs, kale, sweet potato, feta) | Overnight oats with kefir, chia seeds & raspberries | Smoked salmon & cream cheese on rye with cucumber | Poached eggs with wilted kale, avocado & chilli flakes | Bircher muesli with grated pear, hazelnuts & kefir |
| Lunch | Bone broth with noodles, bok choy & a soft-boiled egg | Roasted cauliflower & chickpea salad with tahini dressing | Sardine & white bean salad with parsley & lemon | Miso-glazed aubergine with brown rice & sesame seeds | Leftover frittata with a large green salad | Smoked mackerel & beetroot salad with horseradish | Roast chicken & vegetable soup with barley |
| Dinner | Baked salmon with lemon, capers & roasted asparagus | Chicken & vegetable tagine with chickpeas & preserved lemon | Beef & broccoli stir-fry with ginger, garlic & brown rice | Baked cod with tomato, olive & caper sauce & green beans | Lentil & spinach curry with turmeric & coconut milk | Grilled sea bass with roasted Mediterranean vegetables | Slow-cooked beef with root vegetables, kale & bone broth |
| Snack | 5–6 prunes & a small piece of cheese | Kefir with mixed seeds | Celery & carrot with tahini dip | Handful of almonds & dried apricots | Oatcakes with cottage cheese & cucumber | Dark chocolate & a small handful of Brazil nuts | Greek yoghurt with honey & flaxseed |
Week 3 focus: Prunes are a specific evidence-backed food for bone health — 5–6 daily has been shown in randomised trials to slow bone loss in postmenopausal women. They also provide fibre, potassium, and vitamin K. Add them to breakfast or as a snack with cheese.
Week 4 — Sustain
The final week is about cementing the habits that will carry you beyond 28 days. This week introduces batch cooking strategies and explores how to make anti-inflammatory eating effortless long-term.
| Meal | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Breakfast | Protein smoothie: kefir, banana, spinach, almond butter, chia | Scrambled eggs with smoked salmon, capers & sourdough | Porridge with ground flaxseed, berries & a spoonful of almond butter | Greek yoghurt with granola (low-sugar), prunes & walnuts | Veggie omelette with goat’s cheese, spinach & tomatoes | Avocado toast with poached eggs, chilli & pumpkin seeds | Full anti-inflammatory brunch: eggs, smoked salmon, avocado, tomatoes, mushrooms |
| Lunch | Big anti-inflammatory salad: mixed greens, salmon, avocado, seeds, olive oil | Leftover lentil soup with an egg & sourdough | Chicken & avocado wrap with kimchi & rocket | Roasted vegetable & feta frittata (batch-cooked) | Miso soup with tofu, edamame & brown rice | Smoked mackerel & cucumber salad with dill & lemon | Roast chicken with all the trimmings & roasted vegetables |
| Dinner | Batch lentil soup (make 4 portions) with sourdough | Salmon & sweet potato fishcakes with green salad | Chicken & vegetable stir-fry with ginger, tamari & brown rice | Baked sea bream with roasted fennel, tomatoes & olives | Beef & vegetable chilli with kidney beans & brown rice | Lamb & aubergine moussaka with green salad | Roast chicken (batch cook for the week) with roasted root vegetables |
| Snack | Kefir with berries & seeds | Apple with almond butter | Hummus with vegetable crudités | Dark chocolate & walnuts | Greek yoghurt with honey | Oatcakes with smoked salmon | Mixed nuts & dried fruit |
Week 4 focus: Batch cooking is the key to making this sustainable. On Sunday, roast a whole chicken, make a large pot of lentil soup, and roast a tray of mixed vegetables. These three components can be combined into 4–5 different meals across the week with minimal effort.
Shopping Guide
Your Anti-Inflammatory Pantry
Keep these staples stocked and you will always be able to build an anti-inflammatory meal without a specific recipe.
Proteins
- Eggs (free-range)
- Tinned sardines & mackerel
- Smoked salmon
- Greek yoghurt (full-fat)
- Kefir
- Cottage cheese
- Tinned tuna
- Chicken thighs (bone-in)
Legumes & Grains
- Red & green lentils
- Chickpeas (tinned)
- Butter beans
- Rolled oats
- Brown rice
- Sourdough bread
- Rye bread
- Barley
Fats & Oils
- Extra virgin olive oil
- Avocados
- Walnuts
- Almonds
- Pumpkin seeds
- Ground flaxseed
- Chia seeds
- Almond butter
Fermented Foods
- Live Greek yoghurt
- Kefir (dairy or water)
- Kimchi
- Sauerkraut
- Miso paste
- Tempeh
- Kombucha
- Aged cheese
Herbs & Spices
- Turmeric (ground)
- Ginger (fresh & ground)
- Cinnamon
- Garlic (fresh)
- Black pepper
- Rosemary & thyme
- Cumin & coriander
- Chilli flakes
Vegetables to Always Have
- Spinach & kale (fresh/frozen)
- Broccoli
- Sweet potato
- Tomatoes (tinned & fresh)
- Onions & garlic
- Bell peppers
- Courgette
- Frozen edamame
Next Steps
Find the Full Recipes
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Stephanie’s Recommendations
Products Worth Considering
These are products I have researched and feel comfortable recommending to women navigating menopause. They are not substitutes for medical care, but practical options that may support comfort and hormonal balance alongside a real food approach.
Organic Vaginal Moisturizer for Menopause
Vaginal dryness affects the majority of women during perimenopause and menopause, yet it is one of the least discussed symptoms. This organic, hormone-free topical moisturizer is formulated specifically for intimate dryness — estrogen-free, fragrance-free, and made with clean ingredients. A practical daily option that doesn’t interfere with other approaches.
View on Amazon →Indian Meadow Herbals Wild Yam Root Cream
A USDA certified organic cream used by women for decades as a traditional herbal support for hot flashes, mood shifts, and night sweats. Contains no estrogen or progesterone — it works with the body’s own processes using wild yam root and certified organic oils. Woman-owned and handmade in the USA since 1994. Worth noting: the evidence base is traditional rather than clinical, so approach with realistic expectations and give it time.
View on Amazon →Nutrivein DIM Supplement 400mg with BioPerine
DIM (diindolylmethane) is a compound naturally found in cruciferous vegetables — broccoli, cauliflower, kale — that supports healthy oestrogen metabolism. As oestrogen levels shift during menopause, the way the body processes and clears oestrogen matters. DIM has legitimate research behind it and fits well alongside an anti-inflammatory, vegetable-rich diet. The addition of BioPerine (black pepper extract) improves absorption. Worth discussing with your GP if you are on any hormone-related medication.
View on Amazon →As an Amazon Associate, Stephanie Johnson / Real Food Science earns from qualifying purchases at no additional cost to you. Product recommendations are made independently and are not paid placements. Always consult a qualified healthcare professional before adding new supplements to your routine.