Discover The Menopause Diet Plan by Hillary Wright MEd RDN and Elizabeth Ward MS RD – a customizable, plant-based approach to easing perimenopause symptoms with protein-rich meals, fiber boosts, and sustainable habits. Available now on Amazon for $14.99 paperback, with recipes and tips for weight management, hot flashes, and energy.
Navigating menopause doesn’t have to mean surrendering to hot flashes, mood swings, or stubborn weight gain. In The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness, registered dietitians Hillary Wright MEd RDN and Elizabeth Ward MS RD deliver a refreshing, evidence-based blueprint for women in their 40s and beyond. Released in 2020 by Ten Speed Press, this 320-page gem blends the wisdom of Mediterranean and DASH diets with cutting-edge research, offering a flexible, plant-forward eating strategy that’s as enjoyable as it is effective. Priced at just $14.99 for paperback on Amazon, it’s an accessible investment in feeling vibrant again – and with over 4.5 stars from 500+ reviews, it’s resonating with women worldwide.
Wright, director of nutritional counseling at Boston IVF, and Ward, a mom of three who’s walked the perimenopause walk, draw from personal stories and clinical expertise to demystify the transition. “Menopause is uncharted territory,” they write, “but with the right tools, you can thrive.” Their plan emphasizes whole foods to stabilize blood sugar, curb inflammation, and support hormone harmony – no fad diets or deprivation here.
The Core Philosophy: Plant-Powered, Balanced Eating for Lasting Change
At its heart, the book champions a customizable plan rich in protein and fiber, moderate in carbs, and low in saturated fats, sodium, and added sugars – echoing the world’s healthiest eating patterns. It’s designed for real life: busy schedules, family meals, and the occasional restaurant splurge. Key pillars include:
- Hormone-Friendly Macros: Prioritize lean proteins (think tofu, lentils, salmon) and fiber-packed veggies to combat estrogen dips and insulin resistance, which often fuel midlife weight creep.
- Symptom-Specific Strategies: Recipes target hot flashes with phytoestrogen-rich soy and flax; sleep woes with magnesium-loaded nuts; and bone health with calcium from greens over dairy.
- Lifestyle Integration: Beyond plates, it weaves in movement (like yoga for stress) and sleep hygiene, backed by studies from the Women’s Health Initiative showing plant-rich diets slash diabetes risk by 20%.
The authors stress sustainability: “This isn’t about perfection; it’s about progress.” A standout feature? The 28-day meal planner, adaptable for vegetarians or those with PCOS overlap, complete with grocery lists and swap-outs.
Sample Recipes and Meal Ideas: Delicious, Doable, and Dietitian-Approved
What sets this book apart are its 50+ recipes – simple, flavorful dishes that make healthy eating feel indulgent. Highlights include:
- Breakfast: Overnight Oats with Berries and Chia – Fiber-loaded for steady energy, ready in minutes.
- Lunch: Quinoa Salad with Roasted Veggies and Tahini Dressing – A 400-calorie powerhouse for midday satiety.
- Dinner: Grilled Tofu Stir-Fry with Broccoli and Brown Rice – Under 30 minutes, packed with anti-inflammatory spices.
- Snack: Greek Yogurt Parfait with Nuts and Dark Chocolate – A treat that curbs cravings without spiking sugar.
Dining-out tips cover everything from sushi swaps to salad bar hacks, ensuring the plan fits travel or date nights. One reviewer raved: “Finally, a menopause book with recipes I actually want to make – lost 5 lbs in a month without feeling restricted.”
- Nutritional Perks: Recipes average 300-500 calories, with 20-30g protein per meal; emphasis on omega-3s for mood stability.
- Customization: Scales for 1,200-1,800 calories daily, plus gluten-free and vegan options.
Real Results from Real Women: Why It’s a Must-Read
Readers praise its no-nonsense vibe: “As an endocrinologist, I’m impressed – it turns complex science into practical steps,” says Florencia Halperin MD. On Goodreads, it’s hailed for empowering midlife health: “Sensible, evidence-based, and hopeful – a game-changer for perimenopause fog.” Critics note it’s light on supplements (favoring food first), but that’s by design – focusing on whole-food wins.
At $14.99 on Amazon (or $12.99 audiobook narrated by Nancy Linari), it’s a steal compared to coaching sessions. Free shipping with Prime, and the audiobook includes a PDF of menus for on-the-go listening.
The Menopause Diet Plan isn’t just a cookbook – it’s a compassionate companion for reclaiming joy amid the change. By prioritizing nourishing foods and gentle habits, Wright and Ward prove menopause can be a launchpad, not a landing. If you’re ready to balance hormones naturally and embrace this chapter with confidence, grab your copy today – your future self will thank you.
Price: ₹1,999.00 - ₹535.00
(as of Nov 24, 2025 15:17:01 UTC – Details)
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.
Publisher : Rodale Books; Illustrated edition (10 November 2020); Christina Gladhill; privacy@globepequot.com
Language : English
Paperback : 352 pages
ISBN-10 : 0593135660
ISBN-13 : 978-0593135662
Item Weight : 306 g
Dimensions : 13.89 x 2.44 x 20.9 cm
Net Quantity : 310.00 Grams
Importer : Penguin Random House India Pvt Ltd
Packer : Penguin Random House India Pvt Ltd
Generic Name : Book
Best Sellers Rank: #395,266 in Books (See Top 100 in Books) #6,889 in Family & Relationships #10,463 in Health, Fitness & Nutrition #10,871 in Healthy Living & Wellness
Customer Reviews: 4.2 4.2 out of 5 stars 297 ratings