Eating Well Through Menopause
Simple nutrition guidance and balanced recipes to support your body and mind through every stage of menopause, in partnership with Hello Chef
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During menopause, hormonal changes, particularly the decline in estrogen and progesterone, can affect metabolism, bone health, cardiovascular risk, mood, and sleep. These shifts, as we know, often lead to symptoms such as weight gain around the midsection, hot flashes, fatigue, and increased inflammation.
Food choices can make a big difference in managing these changes. Prioritising whole, nutrient-dense foods such as lean protein, fibre-rich vegetables, healthy fats, and phytoestrogen-rich options like flaxseeds, soy, and legumes can help support balance. Including foods high in tryptophan, such as turkey, eggs, seeds, and nuts, can also promote serotonin production, supporting mood and sleep. Beets are another powerhouse, helping to improve circulation, support liver detoxification, and boost stamina, which many women find beneficial during this stage.
With this in mind The GCC Menopause Hub is delighted to be partnering with Hello Chef to bring you exclusive recipes to support this stage.
At Hello Chef, our mission has always been to make healthy eating simple, accessible, and enjoyable. Partnering with the GCC Menopause Hub is a natural extension of this vision, as nutrition plays a powerful role in supporting women through the unique challenges of perimenopause and menopause.
This stage of life brings hormonal changes, particularly the decline of estrogen and progesterone, which can affect metabolism, bone density, cardiovascular health, mood, sleep, and energy. Symptoms like hot flashes, midsection weight gain, fatigue, and inflammation are common — yet food choices can make a meaningful difference.
That’s why this collaboration matters. Eating well doesn’t need to mean restrictive “special diets.” It’s about celebrating whole, nutrient-dense foods that support women’s wellbeing, while still being meals the whole family can enjoy.
The recipes we’ve shared with the Meno Hub are balanced and practical, with a focus on:
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Protein: supports lean muscle, metabolism, satiety (poultry, fish, tofu, legumes)
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Fibre: aids digestion, balances blood sugar, reduces hot flashes (whole grains, beans, vegetables, seeds)
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Healthy fats & omega-3s: ease inflammation, support brain and heart health (salmon, walnuts, chia, olive oil)
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Phytoestrogens: plant compounds that gently support hormonal balance (soy, flaxseed, chickpeas, lentils, berries)
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Mood-supporting foods: rich in tryptophan, boosting serotonin for sleep and mental wellbeing (turkey, eggs, nuts, seeds)
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Functional ingredients: like beets, which support circulation, detoxification, and stamina
Olivia Manner, Founder & Chief Customer Officer of Hello Chef.
A passionate advocate for making nutritious food easy and exciting, Olivia has spent the past decade helping families in the UAE and beyond cook better, eat well, and feel great.
Our Recipes
Make healthy eating simple, balanced, and delicious.
As a valued member of the GCC Menopause Hub, you can enjoy a special Hello Chef discount designed to support your wellbeing through menopause.
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40 % off your first Hello Chef box
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30 %, 20 %, and 10 % off your next three boxes
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Offer valid until 31 December 2025
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Use code MENOHUB40 at checkout
All meal recommendations featured on our site are provided by Hello Chef. We receive a small commission for purchases made through these links, at no additional cost to you.
