Supporting training through menopause does not require a rigid meal plan. It starts with meals that work in a real life that includes busy mornings, family dinners and days when cooking feels impossible.

Make protein visible at meals

Include a source of protein at breakfast, lunch and dinner, then build the rest of the meal around foods you enjoy. Eggs, yoghurt, beans, fish, tofu, chicken, lentils and cheese can all have a place.

Pair that with fibre-rich carbohydrates, colour and enough food to feel satisfied. Consistency tends to come from meals that are simple, flexible and actually taste good.

Ditch the perfection test

You do not need to hit a perfect number every day. Look for patterns across the week and use a registered dietitian for personalised nutrition advice when needed.