Manopause Meal Plan: Fueling Hormonal Health Naturally

Dr A McIlwraith

This sample 3-day meal plan is designed to support men navigating manopause by focusing on foods that naturally promote hormone balance, support energy, and maintain muscle mass. It includes healthy fats, lean protein, fibre-rich carbs, and anti-inflammatory ingredients.

🌞 DAY 1

Breakfast:

• 3 scrambled eggs with spinach and mushrooms (cooked in olive oil)

• 1 slice of wholegrain toast

• Green tea or black coffee

Snack:

• Handful of almonds + 1 small banana

Lunch:

• Grilled chicken salad (mixed greens, avocado, cherry tomatoes, cucumbers, olive oil & lemon dressing)

• Wholegrain crackers (2–3)

Snack:

• Greek yogurt with chia seeds and blueberries

Dinner:

• Baked salmon with steamed broccoli and quinoa

• Herbal tea (e.g. chamomile or mint)

🍊 DAY 2

Breakfast:

• Oatmeal topped with ground flaxseed, walnuts, and fresh berries

• Black coffee or green tea

Snack:

• Boiled egg + 1 apple

Lunch:

• Turkey wrap with wholegrain tortilla, hummus, lettuce, grated carrot and red pepper

• Small side of mixed nuts

Snack:

• Protein smoothie (whey protein, almond milk, banana, spinach, and peanut butter)

Dinner:

• Stir-fried tofu or lean beef with mixed vegetables and brown rice

• Glass of water with lemon

🌿 DAY 3

Breakfast:

• Greek yogurt parfait with granola, pumpkin seeds, and sliced strawberries

• Herbal tea

Snack:

• Celery sticks with almond butter

Lunch:

• Grilled mackerel with sweet potato and steamed asparagus

• Glass of water

Snack:

• Cottage cheese with sliced cucumber and cherry tomatoes

Dinner:

• Chicken and vegetable stew with lentils

• Side salad with olive oil dressing

• Herbal tea

🔹 Notes & Tips:

• Drink 2–3 litres of water daily

• Limit alcohol and refined sugars

• Prep snacks in advance to stay consistent

• Add vitamin D, zinc, and omega-3s if needed (talk to your GP)

Ready to Take Control of Your Midlife Wellness?

• Join the Manopause Lifestyle Workshop

• Book a 1:1 Coaching Call to personalise your nutrition strategy