Breakfast Tofu scramble with spinach
Sound familiar?
Tap what you feel.
Your plan responds.
Every symptom changes something on your plate. Pick yours and see what your plan would do for you.
Pick at least one symptom and you’ll see what changes on your plate.
Before and after, on the plate
Same breakfast, a very different morning.
With less estrogen, muscle slips away faster and afternoon hunger hits harder. Drag the line: on the left, rice cakes, honey and an orange, the usual “light” breakfast. On the right, Greek yogurt, kiwi, walnuts and oats. Numbers weighed to the gram.
- Protein
- 4 g
- 26 g
- Fiber
- 5 g
- 5 g
- Calcium
- 64 mg
- 271 mg
- Energy
- 232 kcal
- 351 kcal
In menopause, a protein breakfast is your first line of defense: for your muscles, and against the 5 pm cravings.
The rules have changed
The usual diet cuts exactly what you need now.
Two real days, worked out to the gram. On the left, the classic “rice cake” diet. On the right, a day on the Menolea plan.
Counts only caloriesCounts protein, fiber and calciumSkips breakfastProtein breakfast to beat the 5pm hungerNo carbs at nightGood carbs at dinner, for better sleepSame for everyoneChanges with you every Sunday
More real food, not less. Protein for muscle, calcium for bones, fiber and soy for your belly and hot flashes.
target
Inside the plan
A real week.
Try it right here.
This is the plan of a 52-year-old woman in perimenopause, dealing with belly weight, poor sleep and hot flashes. Swap a dish, flip through the days, open the shopping list.
I want mine, made for meLunch Salmon, quinoa and edamame bowl
Dinner Sautéed chickpeas and spinach with feta
Snack Greek yogurt with flaxseed
Tap “Swap” on any dish
Protein & muscle
It’s not just how much. It’s when.
As estrogen drops, muscle goes faster, and strength and metabolism go with it. At this age your body responds best to steady doses of protein, yet on a typical day almost all of it lands at dinner. Your plan spreads it across every meal.
Total 60 g
2 gproteinBreakfast
Croissant, jam and juice
6 gproteinLunch
Spaghetti with tomato sauce
2 gproteinSnack
A banana and a cookie
50 gproteinDinner
Chicken breast with vegetables
Hardly any protein all day, almost all of it packed into dinner.
How it works
From quiz to plate, in three steps.
- 1
Tell us about your body
2 minutes of questions: your stage, your symptoms, what you love and what you avoid. Allergies and intolerances are filtered out automatically.
- 2
Get your plan
Breakfast, lunch, dinner and a snack in the right portions for your stage, plus a shopping list sorted by aisle.
- 3
Your plan learns
A 30-second check-in every Sunday: weight, sleep, energy, hunger and hot flashes. The next week adjusts itself.
Every Sunday
Menopause changes week to week. So does your plan.
In this stage, sleep, hunger and energy can shift from one week to the next. Every Sunday a 30-second check-in, and on Monday a new week is waiting, already adjusted to how you feel.
Weight
Hormones make it swing: you weigh in on Sundays only, and the trend is what counts.
Sleep
Waking at 3 am, restless nights: among the most common signs of the transition.
Energy
The afternoon slump that comes with this stage.
Hunger
Hormones shift your appetite, sometimes from one day to the next.
Hot flashes
If they’re one of your symptoms, the check-in asks about them too.
The week after Built for this stage, portions adjusted
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| Breakfast |  |  |  |  |  |  |  |
| Lunch |  |  |  |  |  |  |  |
| Snack |  |  |  |  |  |  |  |
| Dinner |  |  |  |  |  |  |  |
It’s not your fault
What’s really happening to your body.
None of this gets better by eating less. You meet it by eating differently.
TodaySample plan · age 52, perimenopause
- Breakfast Tofu scramble with spinach
- Lunch Salmon, quinoa and edamame bowl
- Dinner Sautéed chickpeas and spinach with feta
- Snack Greek yogurt with flaxseed
Total 1458 kcal · 103 g protein
Built with care, not fads.
No fasting, no forbidden foods
After 45, crash diets mostly cost you muscle. Here it’s real portions and Mediterranean cooking; when a deficit makes sense, it’s a moderate one.
Safety comes first
If you tell us about a sensitive condition, your plan becomes more cautious and encourages you to talk to your doctor.
Your doctor is still your doctor
Menolea works alongside any therapy, hormonal or not. You can share your plan with whoever looks after you.
Questions? We’ve got answers
Is this a diet?
No. It’s a way of eating designed for your body at this stage: no fasting, no banned foods, real portions. When a calorie deficit makes sense, it’s a moderate one.
What if I don’t like a recipe?
Swap it in one tap for an alternative with the same nutritional values. Allergies and intolerances are already filtered out automatically.
Do I need to download an app?
No. Your plan opens in the browser on your phone or computer. You can add it to your home screen, just like an app.
Can I follow it if I’m on HRT?
Yes, what you eat works alongside your therapy. If you have any medical condition, share your plan with your doctor.
How do I cancel?
From your profile, in two clicks, whenever you like. No calls, no emails to write.
Your body has new rules.
So should your plate.
Find your plan Free quiz · 2 minutes · for perimenopause and menopause