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


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.

Hillary Wright, MEd, RDN, is a registered dietitian and the author of The PCOS Diet Plan and The Prediabetes Diet Plan. She is the director of nutrition counseling for the Domar Center for Mind/Body Health at Boston IVF, a Harvard-affiliated fertility treatment center. She also works part-time as a senior nutritionist at the Dana Farber Cancer Institute in Boston, Massachusetts, and is a founding member of the nutrition technology company Good Measures LLC.

Elizabeth Ward, MS, RDN, is a registered dietitian with more than 30 years of experience counseling patients and writing about nutrition and health. She is an experienced recipe developer and food photographer and the author or coauthor of several books, including Super Nutrition After 50, Live Longer and Better, and Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy. Ward blogs about a healthy lifestyle at Better Is the New Perfect.